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Stephen R. Lampl 07-19-2010 11:21 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100719 MONDAY - - Hamstring Rehab Day #8

Warm-up:
[/B][/I]400m walk
400m slow jog
DROM
250m row
[I]then 2X of these:
[/I]10 GHD Situps
10 Hip Extension
10 Squat therapy
10 Push ups
[I]finish with: [/I]Samson stretch

[I][B]Hamstring Rehab Program:
[/B][/I][B]Back Squat[/B] 75# X 3 X 25

[I][B]Skill/Strength (kinda "test" hamstring)
[/B][/I][B]Front Squat 5, 5, 5 [/B](used back squats as warm-up)
75# X 5
95# X 5
115# X 5

[I][B]WOD: 1/2 "Cindy" AMRAP in 10:00
[/B][/I]5 pull-ups
10 push-ups
15 squats
[B]SCORE: [/B]10 rounds (barely)

[I][B]Strength Work:
[/B][/I]Weighted pull ups / 20# Vest: 3, 3, 2 (F-3)
Weighted push-up / 20# vest on parallettes: 3, 3, 3.
[I]Pretty "done-in" after the other stuff........

Good day, all-in-all. Hamstring feels good - - just a bit tight on the jogging. [/I]

Paul Manfre 07-19-2010 12:42 PM

Re: Over 50 Crossfitters Sign In
 
Terry Congrats on a great performance! You were right when you said old guys rule you certainly did. I hope you have inspired me enough to be your competition next year.

Deb Weber 07-19-2010 05:15 PM

Re: Over 50 Crossfitters Sign In
 
[B]Congrats Terry![/B] Great job!:pepper: I enjoyed watching the live streaming...


[B]07.17.2010 - Saturday - Olympic Lifting Workshop

07.18.2010-Sunday - REST DAY[/B]



[B]07.19.2010-Monday[/B]
AM: 30 Burpees 15# Vest

Warmup: Row 500 (1:49!), step & stretch, step & pull, ham kick, floor sweepers, pushups, shoulder mobility & stretching....

[B]WOD:[/B]
For time: (15:00 cap) 135# (95#)
10 front squats, 20 Double Unders
8 front squats, 30 DU
6 front squats, 40 DU
4 front squats, 50 DU
2 front squats, 60 DU
[B]9:09 Rx[/B] [COLOR="Red"][B]4 minute PR[/B] over last time in April![/COLOR]

Post WOD:
Run 400
[B]HSPU [/B]work - did some static holds.
Then pushups on 25#+abmat... Realized its completely different with hands wide! I think mine are close... MUCH easier with wider hands.
[B]
DIPS [/B]- half the skinny band thumbs to armpits. 4x5.... these seemed easier than last time. We'll have to see.

Stretching

Pat Quigley 07-19-2010 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Terry, let me add to the cheers.:kicking0::kicking0::kicking0:

Anybody hear from Charley?

Monday 100719

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

After a too long warm up, I only had time to do the 1st and 3rd round. I scaled the run to rows and did 1500m and 500m respectively. Finished in 24: 40. Not sure what this time will mean if I do the work out again.:shrug:

Bill Hoogsteden 07-19-2010 06:29 PM

Re: Over 50 Crossfitters Sign In
 
[B]TERRY[/B],
Can't add much more to what everyone else has said, but, [B]YOU THE MAN!!:notworth::notworth::notworth:

WU:[/B]

500m row [I](Got the "throwing the arms out" thing down which made doing under 1:45 REALLY EASY!)
[/I]3X10
PVC OHS
GHD Sit ups (2nd set Abmat)
1 min handstand hold

[B]WOD:
[/B]30 Jumping Muscle Ups

5:33 :yikes:

[I]My new goal is[/I] [I]to do REAL Muscle ups by January![/I]

Did a "swimming WOD"

8 25m breaststrokes
10 push ups
4 25m breaststrokes
20 push ups
2 25m breaststrokes
30 push ups

John Burch 07-19-2010 07:03 PM

Re: Over 50 Crossfitters Sign In
 
Congrats Terry great work Bro
Deb B. a P.R. by 4:00 thats bad A$$ Girl
and Diane M good to hear from you, hope your back with us

WU 10 air squat
run 200m
3 stretch squat
run 200m
12 pass over
run 200m
10 pushup
run 200m

PJ
5 @ 95#
5 @ 115
5 @ 135
5 @ 155
5 @ 160
2 @ 165

WOD AMRAP 15:00
30 walking lunge
15 24" box jump
15 burpee

3 burpee short of 4 full rounds

m/55/178 CrossFitChesterton

Jim Cordes 07-20-2010 09:36 AM

Re: Over 50 Crossfitters Sign In
 
7/20 WOD

3 Rounds for Time of:
400 M Run
15 Push Press (95#/65#)
15 Overhead Squats (95#/65#)

17:42 as Rx'd. Still have big problems getting deep enough on OHS. Otherwise, I felt like I pushing hard on this one, and was pleased with the effort.

The Claw

Jeff Kilinski 07-20-2010 03:23 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday,

Front Squat 5x5, 95, 115, 135, 155, 165

As many rounds as possible in 12 minutes of:
5 Push-ups
10 Sit-up (abmat)s
15 Double Unders

12.0 rounds.

Deb Weber 07-20-2010 05:48 PM

Re: Over 50 Crossfitters Sign In
 
[B]07.20.2010-Tuesday[/B] [I]It's official - one month to 50![/I]
AM: 30 Burpees 15# Vest


PM: Warmup - run 400, step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweeper, OHS drill, pec stretch, shoulder mobility & stretch, upper body trigger point w/balls....

[B]STRENGTH - HANG POWER CLEAN:[/B]
[I]Retest 1RM, no more than three tries[/I]
[B][COLOR="Red"]135# - 20# PR[/COLOR] :highfive:[/B]
This wasn't bad at all. Feels like 145-150 is in the bag if I can learn to get my a@@ down.

[B]WOD:[/B]
For time: (15:00 cap)
1000 meter row
30 burpee box jumps - 24" (20")
1000 meter row
[B]12:33 [/B] Was 13:55 last time I did this 3/29/10.

4x8 Light Back Squat, 75#, working on ROM & sitting back.
(ran out of time)

Stephen R. Lampl 07-20-2010 11:41 PM

Re: Over 50 Crossfitters Sign In
 
[B]Deb,

[/B]Props on the HPC PR!

[I][B]100720 TUESDAY

Warm-up: [/B][/I][B]Hamstring Rehab (day #8)
[/B]Walk 1 mile
Run (slowly) 1 mile
[B]Total Time = 22:49
[/B]Foam Rolling
Stretching
[I]Hamstring felt really good - - keep the stride and turn-over rate a little on the short/slow side.

[B]Warm-up (regular)
[/B][/I]250m row
DROM
Shoulder pass throughs
10 Wall balls
2 X 5 Turkish Get-ups (15#)
Samson stretch

[I][B]WOD: "Nicole" AMRAP in 20:00
[/B][/I]400m run (jogging)
Max rep pull-ups
[B]SCORE = 5 Rounds [/B](+ 400m run)
[B]Pull-ups: [COLOR=Red]25 [/COLOR][/B][COLOR=Red](PR for max reps)[/COLOR][B][COLOR=Red],[/COLOR] 15, 16, 11, 15 = 82[/B]

Marianne Urbanski 07-21-2010 08:32 AM

Re: Over 50 Crossfitters Sign In
 
[quote=Deb Borbone;814211][B]07.20.2010-Tuesday[/B] [I]It's official - one month to 50![/I]
AM: 30 Burpees 15# Vest


PM: Warmup - run 400, step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweeper, OHS drill, pec stretch, shoulder mobility & stretch, upper body trigger point w/balls....

[B]STRENGTH - HANG POWER CLEAN:[/B]
[I]Retest 1RM, no more than three tries[/I]
[B][COLOR=Red]135# - 20# PR[/COLOR] :highfive:[/B]
This wasn't bad at all. Feels like 145-150 is in the bag if I can learn to get my a@@ down.

[B]WOD:[/B]
For time: (15:00 cap)
1000 meter row
30 burpee box jumps - 24" (20")
1000 meter row
[B]12:33 [/B] Was 13:55 last time I did this 3/29/10.

4x8 Light Back Squat, 75#, working on ROM & sitting back.
(ran out of time)[/quote]

Deb: you rock, girlfriend!!! I'm comin' after you!! :highfive:

[quote=Stephen R. Lampl;814335][B]Deb,

[/B]Props on the HPC PR!

[I][B]100720 TUESDAY

Warm-up: [/B][/I][B]Hamstring Rehab (day #8)
[/B]Walk 1 mile
Run (slowly) 1 mile
[B]Total Time = 22:49
[/B]Foam Rolling
Stretching
[I]Hamstring felt really good - - keep the stride and turn-over rate a little on the short/slow side.

[B]Warm-up (regular)
[/B][/I]250m row
DROM
Shoulder pass throughs
10 Wall balls
2 X 5 Turkish Get-ups (15#)
Samson stretch

[I][B]WOD: "Nicole" AMRAP in 20:00
[/B][/I]400m run (jogging)
Max rep pull-ups
[B]SCORE = 5 Rounds [/B](+ 400m run)
[B]Pull-ups: [COLOR=Red]25 [/COLOR][/B][COLOR=Red](PR for max reps)[/COLOR][B][COLOR=Red],[/COLOR] 15, 16, 11, 15 = 82[/B][/quote]

Nice work, Steve.. I am doing Nicole tomorrow, so I will see how I do. Last time it was 52 pullups.. :mad:
Props on the 25 pullups. that is amazing!!

I'm going to really work on some strength stuff --especially the overhead stuff with the goal to go to masters regionals next year.. I just don't want to embarass myself since I can't even get 100# overhead yet. ... Oh well, I have at least "said it"...I want to compete in masters regionals next year.
Now... I'm getting to work!! :kicking0:

Diane Mahoney 07-21-2010 09:17 AM

Re: Over 50 Crossfitters Sign In
 
Yay Marianne! You'll be a strong competitor! Looking forward to "watching" you train.

I did kettlebell swings today for the first time since I injured my SI joint eight weeks ago (doing kettlebell swings). Really concentrated on the leg drive and kept the weight light. Felt good. :)

Michelle, if you're lurking, introduce yourself! :pepper:

Stephen R. Lampl 07-21-2010 09:40 AM

Re: Over 50 Crossfitters Sign In
 
[B]Marianne,[/B]

Thanks for the props! ;).

Keep up the great work you've been doing. You'll have the 100# + overhead in no time and you will do fantastic in the Masters Regionals. If I can stay healthy and not "break" anymore things in my body, I'm going to give it a try also, but I'm going to be a busy boy for the next year.....

[B]Diane,[/B]

Awesome you are feeling better! Great job!

John Jaeckel 07-21-2010 11:25 AM

Re: Over 50 Crossfitters Sign In
 
07.21.10:
Month 5, Week 3, Wendler 5/3/1, Dead Lift Day

WARMUP—
DL
5x135
5x175
3x205

STRENGTH—
5x265
3x295
1x325 ([B]F-2[/B])

Will do something with weight vest on later today.

Jim Cordes 07-21-2010 11:57 AM

Re: Over 50 Crossfitters Sign In
 
I am looking for money. Not for me, for these guys. Time to pony up!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Lance Armstrong Foundation identifies and acts on the issues faced by cancer survivors in order to comprehensively improve quality of life for members of the global cancer community.

Wounded Warrior Project believes the greatest casualty is being forgotten. WWP provides unique, direct programs and services to meet the needs of severely injured service members.

CrossFit Foundation provides support and assistance to the CrossFit community, the men and women of the military, law enforcement and first responder communities and their families in times of need.

[url]http://rapidgiving.com/fundraising/page/389/the-claw[/url] (WFS)

The Claw

Jeff Kilinski 07-21-2010 08:10 PM

Re: Over 50 Crossfitters Sign In
 
CONDITIONING

2010 CrossFit Games workout 2:

For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

About as close to Pukie as I've ever been, 30:15

Stephen R. Lampl 07-21-2010 08:53 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Jeff Kilinski;814880]CONDITIONING

2010 CrossFit Games workout 2:

For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

About as close to Pukie as I've ever been, 30:15[/quote]
Jeff,

They (those with good hamstrings, that is) did this at our box the other day....I think you were in good company with them. Great time, by the way!

Stephen R. Lampl 07-21-2010 09:01 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100721 [/B][/I][B][I]WEDNESDAY - - Rest Day / Hamstring Rehab Day #10

[/I][/B][I]Actually rested today.....just did a little rehab work.

[B]Warm-up:
[/B][/I]Walk 1.5 miles (jogged about 400m) wearing 50# vest. About 22:00.

[I][B]Hamstring Rehab Program:
[/B][/I]Subbed light dead lifts 3 X 25 X 85# back squats.

[I]Hamstring felt good throughout the entire series. Very slight "pulling" sensation toward the end of each set (23rd/24th/25th rep). Sensation went away the moment I really kept or almost exaggerated strict form. If anything, doing these high-rep deads will really help me dial in my technique.[/I]

Pat Quigley 07-21-2010 09:29 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday 100721

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Scale: 135# Clean and no rings on progessive HSPU---toes over bar at shoulder height. Finished in 12:20.

Deb Weber 07-22-2010 03:07 AM

Re: Over 50 Crossfitters Sign In
 
[B]Go for it, Marianne!![/B] (For me, the jerk is the easiest OH lift - all I have to do is hop under it.)


[B]07.21.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 400, step & stretch, step & pull, ham kick, lunge & twist, floor scrapers, shoulder mobility & stretch

[B]WOD:[/B]
For time:
21 -15 -9
hang power snatch - 95# (55#)
toes to bar
pendulum push-ups - 45# plate (25# plate)
[B]8:38 Modified[/B] Snatch was pretty easy at that weight. Subbed GHD situps for T2B (snatch + T2B irritates my shoulder)....

Row 400

Deb Weber 07-22-2010 03:16 AM

Re: Over 50 Crossfitters Sign In
 
Oh I saw the other threads - wow,[B] Steve, Marianne, Laurie[/B] - who else on the Yellow Brick Road to the games....:rofl: What happened to Christin Street, I was all psyched to root for her - she made it but didn't compete? Hope all is well w/her.

Marianne Urbanski 07-22-2010 04:36 AM

Re: Over 50 Crossfitters Sign In
 
[quote=Diane Mahoney;814542]Yay Marianne! You'll be a strong competitor! Looking forward to "watching" you train.

I did kettlebell swings today for the first time since I injured my SI joint eight weeks ago (doing kettlebell swings). Really concentrated on the leg drive and kept the weight light. Felt good. :)

Michelle, if you're lurking, introduce yourself! :pepper:[/quote]
thanks Diane.. I've been reading your log, but don't have time to post as much as I would like.. keep at it.. great work today with KB!!

[quote=Stephen R. Lampl;814557][B]Marianne,[/B]

Thanks for the props! ;).

Keep up the great work you've been doing. You'll have the 100# + overhead in no time and you will do fantastic in the Masters Regionals. If I can stay healthy and not "break" anymore things in my body, I'm going to give it a try also, but I'm going to be a busy boy for the next year.....

[/quote] Come on, Steve.. Let's go for it.. It is always better with "friends"!!

[quote=Deb Borbone;814965][B]Go for it, Marianne!![/B] (For me, the jerk is the easiest OH lift - all I have to do is hop under it.)


[B]07.21.2010-Wednesday[/B]
[/quote]

[quote=Deb Borbone;814967]Oh I saw the other threads - wow,[B] Steve, Marianne, Laurie[/B] - who else on the Yellow Brick Road to the games.... What happened to Christin Street, I was all psyched to root for her - she made it but didn't compete? Hope all is well w/her.[/quote]
Deb: you crack me up... all you have to do is "hop under it':rofl: I wish it were that "easy" for me!! I'm gonna keep working on it though.. so much to work on...

You gonna join us on the "yellow brick road"!!
Christin made the decision at the last minute to NOT compete due to her hamstring injury. It was a very tough decision for her, especially since her coaches didn't necessarily agree with her. I agree with her. WE all know our own bodies and we push it for one event it might knock us out for much longer..
Christin, if you are reading this... we support you in your choice!! (and HAPPY BIRTHDAY GIRLFRIEND!!!)
Terry, Even though I haven't ever "talked to you" on this board, I read all the stuff and you really have inspired me. Thank you. You did AWESOME at the games and I am proud to be a "masters" crossfitter!!!

Thanks to all of us "masters" crossfitters for supporting each other so we don't always feel outnumbered by the "young un's"!! :pepper:
rock on!!!

John Burch 07-22-2010 05:29 AM

Re: Over 50 Crossfitters Sign In
 
7/21
WU
1 min jump rope
10 walking linge
6 backward lunge
10 pushup
4 squat stretch
10 passover
1 min jump rope
10 wallball
3x20 GHD situp
3x20 GHD back ext

DL
5@225#
5@245
5@270
5@295
5@320

WOD 7 rounds
3 power clean @ 165#
4 handstand pushup

wheels fell off the last round and I went over time

m/55/178 CrossFitChesterton

Jim Cordes 07-22-2010 09:16 AM

Re: Over 50 Crossfitters Sign In
 
7/22 WOD

Back Squat
5 – 5 - 5 – 5 – 5

Malzone said start heavy, at 80-85% 1RM. I did all 5 sets @ 185#. Was not able to get butt to ball on the reps until I raised the ball with two 2.5# plates, or about an inch. That last inch is a *****! Felt it in my buttus muscles so I rolled out afterward.

I just freakin' love lifting heavy stuff!

The Claw

PS. KJ is getting extremely strong! Keala is a poster child for perfect form.

Diane Mahoney 07-22-2010 09:24 AM

Re: Over 50 Crossfitters Sign In
 
Hmmmm, I went to yoga this morning, and I am super sore from Helen yesterday. In a good way. :)

They are having an Oly seminar at my box. I wanted to go to this, however, my back is not quite 100%. It's close though. Hmmm. :shrug:

Terry Dickman 07-22-2010 10:30 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Marianne Urbanski;814977]
Terry, Even though I haven't ever "talked to you" on this board, I read all the stuff and you really have inspired me. Thank you. You did AWESOME at the games and I am proud to be a "masters" crossfitter!!!

Thanks to all of us "masters" crossfitters for supporting each other so we don't always feel outnumbered by the "young un's"!! :pepper:
rock on!!![/QUOTE]

Thanks Marianne. I had a great time. I will definitely try out for it again.
I read a little rumor that they might change the age or add another bracket...but I am sure it will be sometime before HQ decides.
this is Freddy Camacho's over 40 blog its WFS
[url]http://oneworld40plus.wordpress.com/2010/07/20/2010-crossfit-games-masters-champions/[/url]

Stephen R. Lampl 07-22-2010 02:08 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100722 THURSDAY - - Hamstring Rehab Day #11.

Warm-up:
[/B][/I]400m run (more like jog)....
25 Double Unders (practice attempts)
DROM
Pass Throughs
Body circles
2 X 10 Walking lunges (each side)
10 Good Mornings (45#)
10 Pull-ups (dead hang)
10 push-ups

[I][B]WOD: (Used this as hammy rehab today also)
[/B][/I][B]AMRAP in 25:00[/B][I][B]:
[/B][/I]3 Muscle Ups (sub is 3 pull-ups / 3 ring dips [U]per[/U] each MU).
6 Squat clean thruster 95#/65# [B]---> 95#
[/B]100m run
[B]SCORE = 7 rounds.
[/B][I]Subbed 9 pull-ups / 9 dips for each round's worth of MUs. First 2 rounds were Rx'd ring dips. 3rd Rd was bar dips. 4th - 7th were jumping assist on the rings. All pull-ups unbroken ([U]never[/U] thought I'd say that!). Squat clean thrusters were HARD! And my runs (shuffles, really) sucked. BLEH!
Absolutely AWESOME workout, though. Hamstring felt great - - the squat cleans really worked it, but safely!
[/I]

John Burch 07-22-2010 06:27 PM

Re: Over 50 Crossfitters Sign In
 
WU
400m run
5 burpee
400m run
10 air squat
400m run
7 dive bombers
400m run
2 squat stretch
4 backward lunge
6 PVC twists
8 passovers
10 double unders

WOD 300
25 pullups
50 DL @ 135#
50 pushup
50 box jump
50 floor dusters
50 KB clean and press @ 35# alt arms
25 pullups

m/55/178 CrossFitChesterton

Bill Hoogsteden 07-22-2010 08:35 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
2X10
Burpees(Yay! Burpees!)
Y squats
pushups
situps

[B]WOD:[/B]

5K run

[I]Wanted to time it. Forgot to hit the stop watch when I started!! :ranting2: Did the last ~2.5 miles in26 minutes. Not great, but My knees felt good.[/I]

Stephen R. Lampl 07-22-2010 09:19 PM

Re: Over 50 Crossfitters Sign In
 
[quote=William Hoogsteden;815561][B]WU:[/B]
2X10
Burpees(Yay! Burpees!)
Y squats
pushups
situps

[B]WOD:[/B]

5K run

[I]Wanted to time it. Forgot to hit the stop watch when I started!! :ranting2: Did the last ~2.5 miles in26 minutes. Not great, but My knees felt good.[/I][/quote]
Bill, glad the knees felt good - - I sometimes wonder if these old legs should go that far.......till I start running.....Ya, it's worth it!

One positive note about burpees......my bum hamstring hasn't let me resume (or participate in) the burpee challenge.......Awwwwww.....NUTS! :D

BTW, looks like your 5K time would have been pretty decent! Way to go!

John Jaeckel 07-23-2010 11:21 AM

Re: Over 50 Crossfitters Sign In
 
07.23.10:
Month 5, Week 3, Wendler 5/3/1, Bench Press and Pullup Day

WARMUP—

Pullups
5x #3 band
5x #2 band
3x #1 band
Bench Press
5x135
5x135
3x155
15 PVC Rollovers

STRENGTH—

Pullups
5x#1 band + 5 lbs.
3x BW+ 5 lbs.
5xBW ([B]F-6[/B])

Bench Press
5x185
3x210
1x235 (no spotter— could have had 2-3)

Stephen R. Lampl 07-23-2010 11:41 AM

Re: Over 50 Crossfitters Sign In
 
[B]John J.,

[/B]Nice job on the BW pull-ups and the bench presses!

[I][B]100723 - FRIDAY. Hamstring Rehab day #11.

Warm-up:
[/B][/I]800m run[B]---> [/B]Walked 400m, ran 400m (slow run, but a bit faster than a jog).
DROM
Pass Throughs
Body circles
10 Hip extension
10 GHD sit-ups
15 X 45# (bar) back squats
Handstand practice
Samson Stretch

[I][B]Skill Work: [/B][/I][B]Squat clean progressions[/B]
Burgener Warm-up:
Pull/shrugs
Pull/shrugs/high-elbows
[I]then...
[/I]Power cleans; receive the bar progressively more into the squat as weight goes up.
75#
95#
115# - felt really solid and got under it quickly.
135# (failed due to pretty uncomfortable pull on injured hamstring).
95# X 2.

[I][B]WOD: For time:
[/B][/I][B]150 Box Jumps 24"/20"[/B]---> 20" (subbed for injured hamstring).
[B]TIME = [/B]8:38[B]

Post WOD (cash-out)
[/B]100 Ab-Mat sit-ups:
[B]TIME =[/B] 2:35
Can usually do these a lot faster, but my back was bugging me after the other work.....

John Burch 07-23-2010 05:25 PM

Re: Over 50 Crossfitters Sign In
 
WU
run one mile,
row
11 pulls
12 pulls
13 pulls
14 pulls
15 pulls

Shoulder press
5@65#
5@95
5@115
3@135

WOD 10 rounds
3 burpee
3 SDHP @ 95#
4:41
rest :90
2 burpee
2 SDHP @ 95#
T 9:55

m/55/178 CrossFitChesterton

Deb Weber 07-23-2010 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Hey [B]John B[/B], eating your Wheaties? Geez - your warmup is my workout! :rofl:

[B]07.22.2010-Thursday REST DAY[/B]
AM: 30 Burpees 15# vest


[B]07.23.2010-Friday[/B]
AM: 30 Burpees, 15# Vest

PM: Running late at work, so did this at home.
Warmup - Run 400, step n stretch, step n pull, ham kick, floor sweepers, OHS, lunge & twist, shoulder mobility & stretch...

[B]Strength: Backsquat[/B]
1x125
1x135
1x145
1x150
1x155
1x160
We're supposed to retest 1RM - Finally got up to 160, but I wasnt that happy with the depth, just breaking parallel. Im too timid alone - I do better with my coach or at least a spotter there, I bet I could've gotten more. Last 1RM was 150# 3 wks ago (home alone), and I felt I could do more then too. For some reason Im afraid my lower back will round when I go lower.
Then, 2x5x135#, 3x5x125# (working on depth).

[B]WOD:[/B]
"Burping Nicole"
Complete the following in 20:00:
5 rounds of: 400 meter run, 20 pull-ups
As many burpees as possible until the clock reaches 20:00

I dont have a pullup bar, so subbed 65# barbell rows. I'dve subbed ringrows at the gym anyway, saving my shoulder. Got 21 burpees.
Looked like I got out of a pool when I was done - 90° and 100% humidity here today... strangely, the squatting seemed to make running, if not faster, at least not so hard today.

Pat Quigley 07-23-2010 06:58 PM

Re: Over 50 Crossfitters Sign In
 
Couldn't imaging going the complex of exercises in the box so I took the "path of lesser" confusion. FRAN.

21-15-9 reps of
95# thrusters
Pull ups.

Last time I scaled this to 65# and finished in 6:39.

This time I used 35# DB's and finished in 6:15. The DB's were used to compensate for shoulder inflexibility. Still need work on getting my butt down. I did set a ball as a target and was inconsistent about hitting it.

Stephen R. Lampl 07-23-2010 08:16 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;816132]Couldn't imaging going the complex of exercises in the box so I took the "path of lesser" confusion. FRAN.

21-15-9 reps of
95# thrusters
Pull ups.

Last time I scaled this to 65# and finished in 6:39.

This time I used 35# DB's and finished in 6:15. The DB's were used to compensate for shoulder inflexibility. Still need work on getting my butt down. I did set a ball as a target and was inconsistent about hitting it.[/quote]
Pat,

Great job! You are an animal!!

John Jaeckel 07-24-2010 07:34 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;815917][B]John J.,

[/B]Nice job on the BW pull-ups and the bench presses!

[/QUOTE]

Thx Steve!

And kudos to you and everyone else. A lot of committed Warriors (and Warrior Queens) on this board defying age and gravity!!
:pepper:

Pat Quigley 07-24-2010 01:58 PM

Re: Over 50 Crossfitters Sign In
 
Stephan thanks for the feedback. If I ever decide to go into therapy again, I'll call for your rates.

Crossfit class at my gym.

7 X 7 for time
Pull ups, HSPU's, burpees. Finished in 18:34.

Talking to the class leader about offering a "Paleo Challenge" at the gym. I may do this for myself if I cannot get a larger group involved. There are just a few sticking point to my eating that have been set backs. Having a group would make the challenges easier.

Deb Weber 07-24-2010 05:07 PM

Re: Over 50 Crossfitters Sign In
 
[B]07.24.2010-Saturday[/B]
AM: 30 Burpees 15# Vest

PM: at home: Warmup - run 400, step & stretch, step & pull, ham kick, lunge & twist, pushups, OHS, squats, shoulder mobility & stretch

[B]WOD[/B]
7 Rounds:
3 Cleans 95#
4 HSPU
[B]8:20[/B] Shouldve gone heavier on the cleans they were too easy; HSPU on the 25# plate plus towel. I measured my feet on the wall and Im only going 6-7" at my hand width.... still thinking on that. Not all my reps got that ROM either. Felt fine while I was doing this but my shoulder is def. bothering me again, not as bad as last time but it's there.

Run 400 cooldown
(its still 100° 100% humidity here)

John Burch 07-24-2010 06:01 PM

Re: Over 50 Crossfitters Sign In
 
Deb I know how you feel on the back squat, I rounded my back once squating heavy (heavy for me anyway) and had to yell for help, never again I will always have a spotter on heavy back squats

WU
run 1 mile
10 pullup
20 GHD situps

Team WOD 4 man teams myself a new guy Dave, and two lovely young ladies
100 Thrusters @ 95#
100 KB cleans @ 55#
100 KB swings @ 55#
200 Double Unders
75 of the three above
150 DU
50 in this round
with 100 DU
25 in the last round
with 50 DU

couple times I felt like my next breath could not be deep enough, and even a whale sized breath would not be enough strange feeling that is!

m/55/178 CrossFitChesterton


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