Re: Over 50 Crossfitters Sign In
 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments. 5:25.[/QUOTE]

Pat: Awesome Fran time.

Btw: I still have no idea how to put the quotes in yellow highlights. I'm cutting and pasting.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Perry Dean Freedman;949068]"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments. 5:25.[/QUOTE]

Pat: Awesome Fran time.

Btw: I still have no idea how to put the quotes in yellow highlights. I'm cutting and pasting.[/QUOTE]
Hit the quote button and it pulls the material automatically.

Re: Over 50 Crossfitters Sign In
 

06.16.11
Wendler 5/3/1, Month 5, Week 2
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
3x90
3x105
5x120

CASHOUT/ASSISTIVE
16 GHD Situps (full ROM)
20 Jump Squats @45 lbs.
20 Shoulder presses @45 lbs.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Deb Borbone;948471]30 Burpees[/B] no idea why I ever gave these up, they're so much fun! :D[/QUOTE]

You are welcomed to do mine anytime! :)


[B]6-14[/B]
Fran
8:34
65#, Scaled pull-ups band 8:34. January did 55# & band at 7:22. I'm starting to sacrifice times for heavier loads so that I can achieve more WOD's as rx'd.

[B]6-15[/B]
Box Rx'd Strength Skill WOD
30 minutes of strict controlled movements.
5 strict pull-ups, toes on a box to assist
3 20 handstand holds
2 turkish get-up 35# barbell (1 rep per arm)

[B]6-16[/B]
Nancy
5 rounds for time
400m run
65# OHS 15 reps
as rx'd 36:59
This one was tough but I'm a stubborn woman and refused to give in to it. ;)

Re: Over 50 Crossfitters Sign In
 

Pat-Awesome Fran time!!!

Jim-That must've been so frustrating!!

John-Great OHS work out

Michelle-Great Fran & Nancy times! (Nancy's a biotch! :D)

[B]WU:[/B]
200m run
b-ball court width:
2 Skip for distance
2 Skip for height
butt kickers
high knees
spidermans
Frankenstein walks
broad jumps
1/2 skips
1/2 skips with hip openings [I](Looked stupid, but hey, check your egos at the door!)[/I]

[B]WOD:
[/B]
CrossFit Total:

Back Squat - 275# [I][B]PR!! By 25#[/B][B]!![/B][/I]:pepper: [I]Totally unexpected!!
[/I]Press - 135#
Dead Lift - 315# [I]A little low but above 300, which felt good. Especially after last Tuesday's WOD.

[/I]Total - 725!! [I]Closing in on Intermediate!! 15 away!![/I]

Re: Over 50 Crossfitters Sign In
 

Wow 120# OHS for reps. Nice [B]JJ[/B]; WTG PR & total, [B]Bill[/B], and Fran!!! Good on ya [B]Pat, Perry & Michelle[/B]. Jim, I dont know how you recover from all that - I'm exhausted just reading it.

[B]6_16_11 Thursday[/B]
Warmup (again there were 5 students tonite, loooong workout b/c sharing a platform, none of us finished before closing. Not the best evening, but nothing very challenging anyway - stayed up late last nite & tweaked my left RC monday night. Hockey's over so I should be getting a lot more sleep!)

[B]
PowerSnatch + Press From Shoulders + OHS[/B]
20kg/2+2+2 (3)

[B]Snatch Pull + Snatch[/B]
35kg/3+1
30kg/3+1 (2)
33kg/2+1 (4)
35kg/1+1 (2)

[B]Snatch Pull[/B]
40kg/4 (4)

[B]Jerk From Shoulders (split jerk from behind the neck)[/B]
25kg/3
30kg/3
35kg/2
40kg/2
45kg (2)
50kg (3)

[B]Lunge[/B] blairstown
30kg/5+5 (5)

couple pullups just to check out my shoulder. Why does pressing and jerking make your shoulders feel so much better??? Snatch, eh. pulls, eh, jerks eh. I think I do better sometimes when the weight is more challenging my best snatch was the heaviest one. He was saying I wasnt splitting low enough & kinda pressing out on the jerks. I think thats my 2nd time doing behind the neck jerk. Lunges, wow havent done these in a loooong time and found a real tight spot in my right psoas - so that could be part of my landing snatch problem and sore knee...

Re: Over 50 Crossfitters Sign In
 

[B][U]June 17[/U][/B]
I had no serious trii training on the calendar today....just a short run, so I subbed Fran to see how much CrossFit fitness I have lost since starting my endurance work.
[B]
"Fran"[/B]
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
[B]5:14[/B]
I've done sub-5 a few times when doing Main Page religiously, but this was a pretty good effort. I had to game it and break it up a lot though. All I've been doing is DH pull-ups and I lost my kipping rhythm. Thrusters were a little rusty. I should do more of them.

Re: Over 50 Crossfitters Sign In
 

great work everyone this week.

what a brutal week. moving our business from last friday till today. about 500,000 square feet of drywall and all the related stuff, 3 stanley cup playoff games, getting stuff sorted for this weekend and the bike race that i am head organizer for.

tuesday 10 down to 1

dead lifts with 75 lb kettle bells each side and the 65 lb bar lunges each side

can not remember my time but woke up sore wensday morning

last nite

5 rds

400 m. run
24 box step up x 30reps
35 lb kettle bell squats

28:53

tonite loggers sports practice...threw an ax for the first time and ran with the chokers man cable thing 80 lbs. should be an interesting next 7 thursdays getting ready for the comp.

really looking forward to monday when the move and bike race is behind me.

Re: Over 50 Crossfitters Sign In
 

Yesterday: Nancy as rxed: 21:10.

Couldn't sprint all out with pulled calf muscle but wanted the practice of OHS. Made the injury a little worse, but still glad I did it.

Starting to feel good enough at many of these cross fit WODs to start working on my times as opposed to just completing them. Still have to learn cleans (I've done some, but not well), snatches, rope climbs, and muscle ups. Will be joining my first real cross fit gym next week and am looking forward to acquiring the complete arsenal of x-fit moves.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Perry Dean Freedman;949620]Yesterday: Nancy as rxed: 21:10.

[/QUOTE]

[B]Very nice job on Nancy Perry!![/B]

[B]Deb I've decided to find and Oly course somewhere.[/B]

[B]6-17[/B]

Clean & Jerks 1x7

75#-85#-90#-95#-100x-100x-100x got the cleans easily but couldn't get the jerks closed.