Re: Over 50 Crossfitters Sign In
 

Strength: Deload week: Bench Press day. 5X135,185,225.
Assist: 3X10X95#(close grip bp and very wide grip bp).

WOD: Morrison: 50-40-30-20-10 of Wall balls, box jumps, kb swings (2 pood).
Scale: -50 round, step ups. 32:23.

Re: Over 50 Crossfitters Sign In
 

7/26 WOD

Weighted Push-up
1-1-1-1-1-1-1
25-45-55-60-65-70-90(f)-80

8min AMRAP
4 Thrusters (95/65)
8 Pullups
12 pvc situps

4 rounds as Rx'd.

Worked with Rasmus visiting from Denmark. Never done weighted push ups before, very fun! AMRAP was hard. Surprisingly, the PVC sit ups were the bottleneck.

Claw

Re: Over 50 Crossfitters Sign In
 

almost met pukie tonite. did not like that feeling

10 to 1

120 per side farmers dead lift
200 m. run

15:38

on the plus side lost another 1 1/2 lbs. i think it has been at least 5 years since i have been this weight. gonna be interesting to see where it plateaus at.

Re: Over 50 Crossfitters Sign In
 

Monday: Annie scaled: 100 S.U, 50 Sit-ups, 80 S.U., 40 Sit-ups, 60 S.U., 30 Sit-ups, 40 S.U., 20 Sit-ups, 20 S.U., 10 Sit-ups 8:31

Tuesday: [B]3 Rounds [/B]Jackie 1000 M row, 50 thrusters @45#, 30 pull-ups (subbed ring rows) Rd 1, 11:38, 27:22 end of Rd. 2, total 42:33

Wed: Roy 5 Rounds 225 DL, 15 reps, 20 box jumps (stepped) 24", 25 Pull-ups (body rows) 19:42

I am so stoked about the CF Games. Come home every night and watch the updates. I am so frigging proud to play a small part in this. Oorah. CF rocks!

Re: Over 50 Crossfitters Sign In
 

7/28 WOD

8 x 100 M Sprint
3 Min Rest

14 sec, 13, 12, 13, 13, 13, 13, 14.
This was really fun, and really gassing! Missed the 30-second cue before last split or that might have been 13 too.

Claw

Re: Over 50 Crossfitters Sign In
 

[B]7_28_11 Thursday[/B]
75.7kg in the gym tonite
Not a lot of sleep last nite, kept waking the dog was sneaking into my bed and like, pinning me there. I thought pbly a crap nite in the gym.
Great nite in the gym.

Warmup

[B]Snatch From Hang (below the knee)[/B]
Done from hang once before at home, Coach said I did them wrong (from the hip), always below knee unless otherwise specified. I realized, Ive never done these then, coach hasnt taught me yet. So Justin told me, just like snatch start below the knee. I did a set with the bar, clueless.
[B][COLOR="Red"][SIZE="4"]Snatch Epiphany[/SIZE][/COLOR][/B]
Coach Roselli was there, such a nice guy Pete, he came over and explained my "S" the way Im doing it was way too fat, sweeping the bar in but a tiny bit around my knee, then it goes way OUT again - and we want a SKINNY S so the bars not forward at the end. He placed my hips back & UP more.

[B]SNATCH FROM THE HANG - VOILÉ!!!![/B]
Shocked as hell. The bar was RIGHT in my lap, I didnt try to put it there it just was THERE. The double knee bend just HAPPENED all by itself, and i was able to explode w/my hips. Ecstatic!! I could feel the double knee bend, not trying to do it, it just - happened!! and so was the bar just there.

Damn!! Nick had me doing this in the beginning - I got all screwed up B/C so paranoid about lifting my butt first from the floor, I was afraid to lift my hips at all. And been wondering how that bar GETS to their laps, and how is it possible to explode w/my hips when there's no way to extend them?? why can't I do it? Nick been saying, need to build a hang.
It all happened by itself just like Nick told me it would, just push feet thru floor.
OMG countless Pendlay/McCauley/Starting Strength et al weightlifter articles & vids. Ive been thinking, I had a 5:47 Fran and a 3:39 Grace, how did I ever do that?? how did I get so weak? After tonite I think the power is there, I just wasn't in a position to use it!
[B]God please let me be able to get to this position again and from the floor!!![/B]

25kg/4
30kg/4 (2)
35kg/2 (2)

[B]Powerclean from Hang[/B] Pete said these were very good.
30kg/4
35kg/4 (2)
40kg/4

[B]Press[/B]
30kg/4 (2)

[B]Backsquat[/B]
45kg/5
50kg/5 (3)

Joanne was there coaching her son and lifting, she's my age - except she's REALLY really good. Told me stay in my heels more for squat. That other lady WL, who became the cfer - listed her snatch at 125#. I want to snatch 126# then.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Deb Borbone;966659][B]SNATCH FROM THE HANG - VOILÉ!!!![/B][/QUOTE]

Funny you say that. Earlier in the week we did Hang Squat Snatches, and I too found that starting the movement from hang instead of floor seemed to help it click for me.

Claw

Re: Over 50 Crossfitters Sign In
 

Perry - I feel your pain!! I worry I'm going to be wandering around the box trying to find my blind man's cane! :D BTW, the C2 rowers have pre-programmed distances & 1000m is one of them. If you can find it without you glasses! :rofl:

Great Jackie time! She & I have a LONG over due rematch!

Claw - You kicked @$$ on those sprints!

Deb - Great thoughts on those snatches! One of the toughest things I've had to do, like walking & chewing gum at the same time!! :D

[B]7/28

WU:[/B]
1600m run

Skill Work:
Muscle-ups & Double Unders

[B]WOD:[/B]
10 Min AMRAP

Burpees! (Yay! Burpees!)

85
[I]Tried to keep a pace of 12 per minute. Did it for 2 min & then fell apart! I think if I had been in the middle or the end of the Burpee (Yay! Burpees!) challenge, I'd have done better![/I]

27 HSPUs

[B]28 July[/B]

28 HSPUs

[I]Had some of my kids & grandkids try the HSPUs with me! Lots of fun[/I]

Re: Over 50 Crossfitters Sign In
 

Oorah Deb on your [SIZE="2"][COLOR="Red"]Snatch Epiphany[/COLOR][/SIZE]:pepper:

Re: Over 50 Crossfitters Sign In
 

Thanks guys! I hope I can do it again. I dont know why I havent asked sooner about that (well, b/c my coach doesnt want me THINKING about my snatch so the cue lately is just chest out push feet thru floor, dont THINK about doing that stuff, it just happens!) and for liftoff I pull to lower thigh so Ive been trying to PULL the bar to ?? whereever it might be the right place. I know that doesn't make sense, but if you saw our lifters how their hips SLAM open at exactly the right time? my hips finally did that, i didnt seem to have a choice.

The coaches at our gym are very good, all of them; Pete is the director of high performance for USA Weightlifting, great coach, love watching & listening to all of them coach.

I've realized some stuff (like setup) is specific to each lifter and the cues and exercise/training is geared toward where each weightlifter is in their development. That is where I've realized, the coach is invaluable.

I listen to ALL their teachings, the other WLers' tips to each other too. I kind of LIKE when another student goes behind me (b/c to a certain extent I get the benefit of their lesson too). Can learn a lot if you just shut up a while. :)