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Jim Colby 06-09-2011 02:40 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Colby;946032][B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.

98 degrees...perfect PR weather. Didn't go all-out, so tonight's PRs should be broken a lot. Wanted to do deadlifts and OHS afterwards, but ran out of time and it was probably too much anyway. I'll get those in later this week.[/QUOTE]

Forgot to mention that I swam at lunch yesterday:
1 mile in total. Felt strong.

Deb Weber 06-09-2011 05:48 PM

Re: Over 50 Crossfitters Sign In
Nice job everybody!!

[B]6_9_11 Thursday FDU[/B]
Warmup, stretch
Jerk[/B] (jerk boxes, 2nd time - i dont seem to like to jump beneath them)
The whole time he was telling me I wasn't dropping low enough (I already knew, the weight wasn't heavy at all, i need to suck it up and not worry about dropping between the boxes, I do just fine w/o the boxes - he was annoyed b/c he said its the first time he's seen me do it, not drop and kinda press out).

Warmup barwork

37/2 (screwed up #2, got back to the mental thing)
37kg (6) These were all ok. One he said was the best snatch I've ever done.

[B]Snatch Pull+Reverse Liftoff+Snatch[/B]
30kg/2 (3) the second set, first one he said was perfect.

I can DO the acceleration Im just not sure when and never sure the bar is IN enough. And there's my squat problem, I CAN get down quick but at times I'll go all soft in the bottom and fall on my a$$. He told me tonite Im waiting too long to explode - as soon as it gets past my knee...thing is im looking straight ahead not sure where the bar is. but one good thing now is, I can feel when I pull right that Im not on my toes.

And I measured my weights when I got home, and they weigh correctly. I think we're both wondering why I can do 95# at home but not there. I think Im thinking negatively that Im the worst one there! I need to stop making excuses.

What else - oh yeah, there's a meet on Long Island September 10th that Im competing in, God willing. Can cross it off the bucket list; almost 3 mos to work my a$$ off try to get somewhat decent. Yay!!! Really need to work my squat.

John Burch 06-10-2011 05:09 AM

Re: Over 50 Crossfitters Sign In
20 KB swings@53
5 clean L&R
5 snatch L&R
20 O/H press

Max press 1@135 @165 @ 175 @ 185
Heavy triple bench @ 185 @195 @ 200 @205 F@225
3 weighted ring dips @ 35 + 5 pushup / 10 rounds
5x6 DH pullups

WOD 15:00 EMOM
3 snatch @ 95
and then one of the below
run 40YD
8 ring dips
8 BJ

wheels fell off about half way through and I got behind everyone, but I did put in all rounds and went over 15:00

Deb your gonna tear this thing up come September


John Jaeckel 06-10-2011 06:33 AM

Re: Over 50 Crossfitters Sign In

@the Dam
1 mile jog/hike with weight vest

(purely a low-intensity, fat-burning workout— kinda the one element that's been missing from my overall protocol right now— going to try to add time and distance to these as my schedule permits)


Wendler 5/3/1, Month 5, Week 2
Dead Lift Day

DL 5x135


15 GHD Situps
15 Back Extensions
10 Lat Pulldowns to sternum @ 100 lbs.

Jim Cordes 06-10-2011 09:47 AM

Re: Over 50 Crossfitters Sign In
6/10 WOD "49th Birthday"

7 Rounds for time of 7 reps of:
Pull ups
Box jumps (24")
GHD sit ups
Kettlebell swings (2 pood, Russian style)
DB push presses (35#)
Jump lunges

Finally got to my birthday WOD. Conveniently, 49 divides into 7's. I thought this was well paced, only 7 reps per movement so some rest time built into transitioning between stations. Thanks to Traver for not letting me off the hook, and special thanks to Glenn for his inspired cheering!


Deb Weber 06-10-2011 05:24 PM

Re: Over 50 Crossfitters Sign In
[B]6_10_11 Friday[/B] Blairstown


[B]DH Pullups[/B]
10 good ones, pretty good ROM

30kg/5 (wu)
60kg (2)

20kg/10 (4)

Then some light bentover rows. My knee felt pretty good and squats felt stronger than they have in a while, didnt want to push too hard. Pullups felt a lot stronger too.

vancouver better bring it tonite!

Pat Quigley 06-10-2011 06:50 PM

Re: Over 50 Crossfitters Sign In
Deb, consider a box squat. Use a box that is the target depth and touch it before exploding upwards.

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Post time to comment

Scaled this to 25 box step ups. 15:04.

Deb Weber 06-11-2011 04:17 AM

Re: Over 50 Crossfitters Sign In
Hey thanks [B]Pat![/B] Pretty good work for a man that doesnt sleep much. ;)
These are highbar squats - so hard for me im not that flexible. I dont think I can box squat anymore, never seen anyone at Oly do them.
It wasnt a bad workout for ME, considering how hard it is to get my hips under me, I always tend to shoot them back like in a boxsquat – which is a big problem.

Back to Beantown - Lucic Paille Marchand Ryder, bit players in the Bergeron show!!! Although I'm thinking Vancouver walking away with all the Oscars!! LOL

Wilfredo Flores 06-11-2011 05:46 AM

Re: Over 50 Crossfitters Sign In
3 Rounds of:[/B]
30 Squat Clean[/B] (95#/65#) (Scaled 55#)
[B]30 Pull-ups[/B] (Green Band)
[B]Run 800M[/B] (Row)
Total Time: 58:32[/B]

Ok so it took me forever to complete this, was the person to finish, but I couldn't care less. Satisfied I completed the WOD.

Perry Dean Freedman 06-11-2011 10:23 AM

Re: Over 50 Crossfitters Sign In
Yesterdays WOD today: 21,50,21,15,50,15,9,50,9 DLs, squats and pps as rxed 225 lbs DLs and 135 lbs pps. *About 32 minutes (timer stopped at one point so not sure). *

Thus far, this was my favorite WOD as my capabilities were pushed to the limit by the prescribed weight. *Had to break down the sets into small rep increments, but a highly satisfying WOD.

Deb: I read and re-read your entry the other day: reverse lift off pull snatches? No clue what a reverse lift off was and couldn't find it on the site.

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