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Cliff Miller 02-12-2013 07:52 PM

Re: Over 50 Crossfitters Sign In
damn JT more great words...thank you for posting that. i did not need reminding why i so enjoy crossfit but those words sure reinforced it.

yesterday got to work out with a 28 y.o. fire breather.....

8 RM box squat to 20" box 270 lbs
6 x 4 good morning 135-165-175-185-190-195
200 (2 x 100) 20lb ankle weights lying hamstring curls
4 x 15 50lb dbell sit up
150 unbroken hi bar green band good morning

got home felt spanked went to bed at 6 and slept for 11 hours


speed bench 115lbs narrow bands 3x3 n/m/w
1 x 15 115 lb bench n/w
tri extension football bar 3 x 8
tate extension 6 x 10
barbell row 3 x 6 135-165-205
reverse grip barbell row 3 x 6 135-165-205

got a march 1st date now for rotator cuff surgery....hope i don't get bumped on this one.....

Alden Hingle 02-12-2013 09:37 PM

Re: Over 50 Crossfitters Sign In
Warmup: Straddle hops; hip and shoulder mobility; bench press 45 X10/ 90, 110 X5/ 135 X3
Lift: Bench press 155, 180, 200 X3
Assist: Bench press 110 X 15, 10, 12; 130# seated rows X3X15

Alden Hingle 02-12-2013 09:41 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;1136807]damn JT more great words...thank you for posting that. i did not need reminding why i so enjoy crossfit but those words sure reinforced it.

+1 Really enjoyed this one!

John Jaeckel 02-13-2013 01:09 PM

Re: Over 50 Crossfitters Sign In

20 Pushups
20 Rollovers
20 4 ct. Flutter Kicks


Uphill Sprints

Jim Cordes 02-13-2013 03:56 PM

Re: Over 50 Crossfitters Sign In
2/13 WOD

A. Deadlift, 15:00 to find 1RM
Second time I have hit 305# this month. Fail at 315#. Props to Z for 405# and Mike Mac for 335#

B. 3rds F.T.
20 Wall Balls (20#/14#)
20 KBS Overhead (1.5pd/1pd)

First set of wall balls all good and straight through, later sets started becoming ALJ (“a little janky”). KBS all good, first set straight through, then broken 11-9, 12-8 or something like that. This one looked tough and it was.

rest 3:00
Nailed it.

C. 3rds F.T.
20 Toes-to-Bar
20 Box Jumps (24"/20").
Total (with rest): 17:42.

First set of T2B all good form, sets of 10-10, later sets started missing bar with toes, even pretty badly. Took 3 or 4 sets to get through 20. Box jumps basically slow and steady; jump up, step down.

Nice big class again this morning, including visitors from Montana. (I made sure to shut up about how cold it was when I was around them.)

Link to whiteboard (WFS): [url][/url]


JT Kalnay 02-13-2013 06:35 PM

Re: Over 50 Crossfitters Sign In
Wednesday February 13, 2013

Burpees on the left coast...


Bill Hoogsteden 02-13-2013 06:45 PM

Re: Over 50 Crossfitters Sign In
Well, I'm Back!! Got a new grandaughter, 8 lbs 10 ox! Mom & baby are doing well & I've been helping with her siblings!

400m run
2 rounds:
5 Pull Ups
10 Push Ups
10 Air Squats

20 Ft:
Spiderman walks
Inch Worms(1 Push Up)

Mobility Stuff [I](I badly needed it!!)[/I]

A. Weighted dip 8, 8, 6, 6; rest 90 seconds (25#, 25#, 35#, 45#)
B1. Push jerk 2-3 tough reps x5; rest 10 seconds (135#, 135#, 135#, 135#, 135#)
B2. Amrap unbroken hspu x5; rest 3 min (3,5,3,2,1)
3 rounds for time:
Row 350m
15 kbs 1.5 pood
45 double unders (Single Unders)


[I]Dips were very light should've gone heavier. Did the Push Jerks by cleaning them from the floor, 3 reps per set. they went well. I was the 1st one done in the group doing the metcon. Good WOD![/I]

Cliff Miller 02-14-2013 08:53 AM

Re: Over 50 Crossfitters Sign In
congrats and welcome back william

last nite

5 x 10 ring row
5 minute 12 kg kb russian alternating one arm swing
5 x RM 45lb plate t-bar row 15-20-20-25-25
standing delt flyes 5 x 15 5 lb bdell no mobility in left shoulder
150 (2 x 75) mid bar green band good mornings

then went with jesse to the new box they just signed the lease on yesterday.

almost 3 x's the square footage as the old one, 20' ceilings, his and hers change rooms w/seperate bathroom

gonna take 6 weeks to complete the move but what an amazing new facility to train in. i am super happy for jesse and heather :pepper::pepper: that they are in a position to make this move as they have busted a@@ for the last 3 years to make this happen. and to be a part of training in this new enviroment is going to be out of this world

Jim Cordes 02-14-2013 01:08 PM

Re: Over 50 Crossfitters Sign In
Congratulations Bill!

2/14 WOD

A1. Overhead Squat, 21X1, 3-5 reps, 4 sets, 1:30 rest
A2. Ring Dips, 2122, AMRAP, 4 sets, 1:30 rest
95/11, 115/8, 115/7, 115/5.

It was interesting journey through sets of five OHS at 115#. I first set up with my feet too wide and my right knee drifted inward even though I completed all reps. Both Christina and Zach pointed out the wide stance. I set my feet much closer for the next set with my toes pointed more straight ahead and immediately dumped the bar. After a reset, I kept my feet slightly wider than shoulder width with my toes pointed more or less straight forward, which really bound my hips. As I worked my way through the five reps I wiggled my toes in and out. I accomplished all five reps but they were not particularly smooth. For the last set I set up with my feet slightly wider than my shoulders and my toes somewhat pointed out, and a couple of those reps were are my most solid reps. Unfortunately, I dumped the bar on the fifth rep. I kept at 115 pounds instead of moving up because it seemed to be a very revealing experience. Good ROM on all reps.

Ring dips went well. The pacing requirement, including a short hold at the bottom and top, helped me reach full ROM. Very pleased.

B. AMRAP 10:00
10 Push Press (75/55)
10 PVC Situps
10 rounds.

The AMRAP was a good one. My sit up mat was about five paces from where I did my push presses, which might have cost me some reps but also built in a short rest interval. All push presses and all sit ups done unbroken. (Seeing 75 pound push presses, combined with the recent frequency of wall balls and box jumps, leads me to believe Fight Gone Bad is in our future.)

Link to whiteboard (WFS): [url][/url]


Bill Hoogsteden 02-14-2013 09:08 PM

Re: Over 50 Crossfitters Sign In
Thanks guys!

JT- That globo experience sounds MUCH more interesting than mine!! ("WHAT ARE YOU DOING?!!?!? WHAT ARE YOU DOING?!!?!?") Nice job of "Scaring the 'Straights'"!!

400m run
~50 Ft:
Walking Lunges
Sumo Squat Walks
Spiderman Walks
Inch Worms (1 Push Up)
Walking leg holds
Walking opposite leg holds

B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)

45, 75, 85, 95(1)

2 Min AMRAP:
7 thrusters 95#
7 Pull ups
Rest 6 min

8 rounds (2,2,2,2)

[I]2 min of HELL with 6 min of getting ready for the next AMRAP! Thrusters went well, focused on squat clean & doing them straight through. he 2nd AMRAP was the toughest. Almost didn't get all the pull ups during that one. Hang squats were tough, need to work on those![/I]

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