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Perry Dean Freedman 08-23-2011 04:23 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday: Sprint workout at High School track: 1 mile warm up: 2 sprints @ 20 yards; 2 @ 50, 4 @ 100, 2 @ 400 meters.

Not an endurance workout, but for speed. Finished feeling pretty fresh and strong as opposed to most workouts, where I'm spent at the end.

Should do this more often.

Deb Weber 08-23-2011 05:40 PM

Re: Over 50 Crossfitters Sign In
 
Nice [B]BIll![/B]

[B]8_23_11 Tuesday[/B]
THIS was the oddest day ever. Rex woke me at 3 this morning after I thought I wore him out - I walked w/him and he ran himself sick (puked on the floor).
I laid there till 6, got up showered - the power flickered on and off four times then went off.
Then this pm around 2 Im sitting at my desk upstairs and I feel the whole building moving back and forth; I thought I had MS or something, people chattering downstairs didnt even realize it was an earthquake! Maybe that's why the dog's been acting so crazy?

First day doing full lifts since the back thing, good and disappointing - I was tired from 3 am, plus all the walking lately (and the dog - a few deers cross your path, we're running, next a bunch of cows - ugh).

And Ive been cutting back a bit on food to make the 75kg, means Im kinda hungry and then Ill eat bread & butter or something like that (not good). After tonite (i weighed 76kg) Im thinking I might have to accept Im the heaviest girl.

and one funny thing, there's a girl comes in I guess she's dating one of the guys, so the one lifter says we want you to find out who that girl is. She says, what girl? The one with the big a$$ and t*ts! This was in the middle of the front squats - have enough trouble getting up w/o cracking up during it.

[B]
Front Squat[/B]
15kg/10 (2)
20kg/5
35kg/3
40kg/2 (2)
45kg/2 (5)
50kg (10 singles)
Thats' the most I've done with good form full ROM, my legs werent shaking or hurting at all, w/me its more keeping my back up. Back didn't bother me much. The first one at 50 I swear my a$$ hit the floor and I went all soft and couldnt get up; nick said, cmon you're not that weak....need to attack the bar he says Im too nice. Told me push UP on the bar helps you keep your back up. Anyway those were the best I've done.
I do feel it in my legs/adductors NOW though.

[B]Snatch[/B] THIS was disappointing, legs felt fatigued, I was tired and feeling the back a little going from the floor, hesitating in the sit b/c of it, sitting w/feet too narrow - just a bad snatch night all around. And still have that fear of where is the bar? Nick said, that was a perfect snatch! whatever you did just do that again. Easier said than done.
25kg/3 (2)
30kg
30kg/2 (3)
35kg/2 (2)
35kg (5)
[B]
Push Press[/B] One knee bend
15kg/10
40kg/3 (2)
45kg/3 (4)

John Burch 08-23-2011 06:25 PM

Re: Over 50 Crossfitters Sign In
 
8/23
jumprope
4x15 DB bench press 35# ea
Back Squat 6@95 3@135 1@ 185 225 245 265 275

5x10 Romanian DL @ 95 135 155 165 185
50 GHD situps
25/10/15
50 DB row @ 35 ea 15/15/10/10

WOD 5 rounds
10 pullup
3 pushpress @ 115

4:07

m/56/180

Michelle Simpson 08-24-2011 09:38 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;977993][B]WU[/B]
6:29 [I]One of the heaviest lifted in the class AND [B]FIRST ONE DONE!! SWEET!!! :pepper:[/B] Wore my "WODKILLA" T & felt like one!! :D[/I][/QUOTE]

Sweet Bill!!

David how's the back?


[B]8-24[/B]
5 rounds for time: 14:10
15 135# dead lift
15 t2b attempts 3 rds/ floor wipers 2 rounds

My toes 2 bar are getting closer, at least now they are eyeball. Progress, nice and steady.

Jim Cordes 08-24-2011 10:20 AM

Re: Over 50 Crossfitters Sign In
 
Nice Bill!

8/24 WOD
Back Squat:
5-3-2-2-1-1

185-205-215-225(not to full depth)-225(full depth!)-240(fail)
Worked with Matt Lumm. That last couple inches to and below parallel are the toughest! My second 225 was legit, my 240 not even close. Thanks Christina for pointing out how expelling breath at bottom of squat caused a total collapse of my torso.

Started with max V-ups in 2 mins: 62. A cruel task.

Claw

Cliff Miller 08-24-2011 10:32 AM

Re: Over 50 Crossfitters Sign In
 
great job bill :pepper:

yesterday

8 rds

3-135 lb dead lift snatch
12 14lb laterial wall ball

8:23

gonna have to miss today due to work and family commitments, birthday tomorrow (then i can legimatly post in the over 50 forum) and then off to buckely washington for the weekend to learn how to compete in loggers sports. saturday learning day. sunday compitetion day for about 40-50 crossfitters.

should be a fun few days.

Bill Hoogsteden 08-24-2011 05:48 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Guys! I was stunned because my rowing was slow, BUT steady, which helped.

[B]WU:[/B]
10 24" Box jumps

3x10
push ups
squats
sit ups

[B]WOD:[/B]
Modified Bear Complex

Deadlift
Hang Clean
Push Press
Front Squat
1-1-1-1-1-1-1
**Go for heaviest complex possible w/out dropping bar during complex. Penalty for dropping the bar = 400m on the spot.

95-115-135-155(f)(400m run)-135(f) (400m run)-135-145(f) (400m run)


[I]Did 2 more rounds of 135 just to show myself I could do it consistently! Cleans are my goats! If I can get weight up to my shoulders, I can get it over my head!! [/I]

Perry Dean Freedman 08-24-2011 06:00 PM

Re: Over 50 Crossfitters Sign In
 
Rested completely. Brutally hard!

David Cahn 08-24-2011 09:15 PM

Re: Over 50 Crossfitters Sign In
 
For time:
10 Stone to shoulder 70lbs
20 Sandbag cleans 65/35
40 Hand release push-ups
80 Double unders (I did 160 singles)
80 Sit-ups
40 Box jumps 20″
20 Chest to bar pull-ups
10 Stone to shoulder 70lbs

My time was 17:30

I was intimidated by the stone to shoulder but went well and don't think I tweaked anything. Maybe in a few months I'll try the 95 LB boulder.

David Cahn 08-24-2011 09:20 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Michelle Simpson;978284]Sweet Bill!!

David how's the back?


[B]8-24[/B]
5 rounds for time: 14:10
15 135# dead lift
15 t2b attempts 3 rds/ floor wipers 2 rounds

My toes 2 bar are getting closer, at least now they are eyeball. Progress, nice and steady.[/QUOTE]

Michelle

Back is surprisingly strong. Has been a weak/sore spot for me but doing really well. I told one of the coaches that I am much less concerned with how much I lift but rather how long I lift. I think I get good instruction and spend some time watching utube to learn new moves.

Really strong dead lifts! Nice work. My hamstrings are screaming after my dead lifts Monday.

John Burch 08-25-2011 04:59 AM

Re: Over 50 Crossfitters Sign In
 
8/24
Wu jumprope 20 hang muscle snatch @65
heavy triple bench W/ bar from blue bands 6@135 3@225 275 295 325
triple push press @ 135 155 175
7x7 tate press @35
weighted triple pullup @ 55 @75
200m backward sled pull @45

WOD 3 rounds
20 hang snatch @ 95
10 GHD situp

9:52

m/56/180

Perry Dean Freedman 08-25-2011 08:53 AM

Re: Over 50 Crossfitters Sign In
 
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

22:27

Was going great guns when my right grip gave out in the 3rd round and had to shake out my hand after just a few reps and wait 20 secs or so. * I screwed up my elbow a week ago so maybe that's why. *Did the first 2 rounds in under 4 min. and felt fast and strong. Thought I would do this one in a competitive time. *Oh well.

Jim Cordes 08-25-2011 09:10 AM

Re: Over 50 Crossfitters Sign In
 
8/25 WOD
AMRAP 15 Min:
7 Ring Dips
14 Kettlebell Swings (1.5/1)
21 Box Jumps (24#/20#)

6 rounds + 7 ring dips + 1 kettlebell swing as Rx'd.
It looked hard on the whiteboard and it was. There were five flopped out Crossfitters on the floor when this one was done. KJ coached and programmed a totally fun warmup, including Hooverball!

Claw

PS. The extra five pounds from vacation now gone.

Cliff Miller 08-25-2011 10:25 AM

Re: Over 50 Crossfitters Sign In
 
birthday wod

cliff's 50 work out

alternating tire flip / 10 yd prowler push 25 rounds
50 sit up
50 ring pullup
50 18 lb floor kettlebell pres
50 walking lunge
alternating tire flip / 10 yd prowler push 25 rounds

21:43

glad to be alive. now off to smoke 50 lbs of prime rib for dinner tonite. :pepper:

Deb Weber 08-25-2011 06:26 PM

Re: Over 50 Crossfitters Sign In
 
[B][COLOR="Red"][SIZE="5"]Happy Birthday, Cliff!![/SIZE][/COLOR][/B]


[B]8_25_11 Thursday[/B]

Warmup

[B]Snatch[/B]
15kg/3 (2)
25kg/2
30kg/2 (3)
35kg
40kg
43kg (had it, lost it in the catch - he said i did the whole thing w/my upper body muscles, and STILL almost made the lift - shaking his head)
43kg lost forward, he said i didnt pull it in past my knees
[B][I]And the oddness continues!!![/I][/B]
43kg pulled the crap out of it, landed too narrow, it was back, I was losing it back - tried to hold on and dropped it right on my neck. Done for the evening.

Well, I was damn aggressive. I cut off a ShopRite tractor trailer on the highway, I hounded a Toyota Camry into the gym lot (jk), my throws were all pretty good up till 43kg. Of COURSE, ALL the coaches were there - Nick Curry Pete Roselli and Bobby Giordano (80 Olympian). Bobby said, 'now you're in the club! Everybody does that once.' Yeah. Thanks Mr. G!! :rolleyes:
Pete joked, "you're the FIRST person we've seen do that." He and Nick told me, dont bother to try to save a lift, just dump and try again.
What is it with 43kg? I can usually snatch it fine over and over, but my misses w/43 - dropped one on my knee, dropped one on my a$$, and now - my neck!! and, thats the only two misses BACK I've ever had.

I got to hear all the war stories then, Justin guillotined himself losing a snatch forward they thought he broke his neck. Lou dropped a heavy clean on his head that face planted him at a meet and had to be carried away on a stretcher (and they dropped the stretcher with him ON it on the way out). Justin made a nice clean and Nick said, 3 wks ago you'd have clarked it. He asked, what's clark? Clark - a person; he trained with Nick and Nick's brother Butch. And other interesting tales - the Curry boys WL dirty laundry!! I dont know much about this WL but these people seem to know everybody in it. LOL

Nick looked at my back, said how thick I am (I hope that means muscle) gave me ice, told me, anti inflammatories, ice and then heat, take it easy dont snatch or do anything like that rest it - its not a serious injury but I took a shot, not dropped from that high, landed on muscle and gonna be sore, its like a compression thing b/c I was sitting in a deep squat when I dropped it. My neck and spine feels fine now - its the muscle that runs from your neck down next to your shoulder blade down your back that hurts me, when I turn my head or lift the arm certain ways on that side. He said, it was probably aggravated already since its one of the points I usually use the triggerpoint ball on. Ill be damn sore for a few days, I can tell. Dont know what that'll mean for training.

And enough with this 43kg. 43 is unlucky for me, Im only doing 42 or 44, or 45. Not fooling around, want to snatch 50 by next year. Cant be a pu$$y and do weightlifting, I guess.

[B]Backsquat[/B] at home, Blairstown, light triples (because I [I]could[/I], screw that sitting around like Im dead already. )
25kg/5
30kg/5
35kg/3
38.5kg/3 (2)
43kg/3 (3)
45kg/3 (3)
50kg/3 (3)

Shot of Jack & epsom salt bath (I earned it!)

John Burch 08-25-2011 06:26 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Cliff
WU Jumprope

Thanks to Claw for the WOD

run 400m
10 thrusters
15 SDLHP
20 front squat
25 situps
30 burpees
25 situps
20 front squat
15 SDLHP
10 thrusters
run 400m
all weights @ 75

Post 2 man WOD
15 25# ball slams
15 24" BJ
one man works one man rests

m/56/180
15:04

Bill Hoogsteden 08-25-2011 06:40 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - [U][B]Happy Birthday![/B][/U] Don't forget your birthday burpees! (Yay! Burpees!!) ;)

Deb - Just add weight! BTW, love the Jack & epsom remedy! I'll have to try it when I get off coumadin.

[B]WU:[/B]

200m run

5 rounds:
10 Renegade Rows 0,0, 15#, 15#, 15#
10 Weighted Sit Ups 0,0, 15#, 15#, 15#
15 Squats 0,0, 15#, 15#, 15#

Dynamic Stretching:
10m Frankenstein Walks
10m Forward, back, forward leg swings
10m Hip openners

[B]WOD:
[/B]
Death by 10m1stmin, run 10m; second min, run 20m; 3rd min, run 30m;... until you can't run the distance in the minute.
70m [I]pulled my right Hamstring during the 7th min. REALLY frustrating! :ranting2: But that's CrossFit. You're a WODkilla one day and the next day kicks your @$$!!:D (And vice versa!) ;)[/I]

Michelle Simpson 08-26-2011 12:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;978768]birthday wod

cliff's 50 work out

alternating tire flip / 10 yd prowler push 25 rounds
50 sit up
50 ring pullup
50 18 lb floor kettlebell pres
50 walking lunge
alternating tire flip / 10 yd prowler push 25 rounds

21:43

glad to be alive. now off to smoke 50 lbs of prime rib for dinner tonite. :pepper:[/QUOTE]

Happy belated birthday Cliff!! You and my brother share the day!!

Perry Dean Freedman 08-26-2011 03:18 PM

Re: Over 50 Crossfitters Sign In
 
Core workout; flat bench, (5 sets of 5: 205, 205, 195, 190, 185) incline (5 sets of 5(165, 175, 185, 175, 175), decline (5 sets of 5: 175, 185, 190, 195, 185), Flyes: 3 sets of 10 @ 45.

5 mile run (37 min. )

David Cahn 08-26-2011 05:53 PM

Re: Over 50 Crossfitters Sign In
 
Completed in teams of two:

29min AMRAP

29m Farmer’s carry 190lbs
15 KB Swings 50lbs
10 Tire hits
5 Burpees

Partner and I completed 14 rounds. Earned my first crossfit blister :kicking0:


Belated happy birthday Cliff. Welcome to the better half,

Jim Colby 08-26-2011 08:04 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]Wednesday, August 24th[/U][/B]
Swam 1 mile. Untimed, but felt good. Probably took about 31 mins or so. Swam it straight through.

[B][U]Thursday, August 25th[/U][/B]
Busy at work. Rest day.

[B][U]Friday, August 26th[/U][/B]
Cycled 15 miles, pretty hilly (44.12, PR by 5 secs, no HR monitor), then
Ran 2.6 miles (2 hills each about 300 ft high, 21.37, PR by 23 secs, avg HR of 143, max HR of 153)
Brick total time of 1:05.53 (PR by 1:27).
I was really happy with tonight's brick workout. First the cycling PR, but especially the running PR. That is a pretty old PR to break and when I last set it I was fresh and going all out. Tonight, it was right after setting a 15 mile cycling PR and not going all out on the run. Very happy.

David Cahn 08-27-2011 10:19 AM

Re: Over 50 Crossfitters Sign In
 
Not really a WOD today. Leg day at gym. Extensions, squats up to 185lbs for reps, lunges with weights, leg curls and calf lifts. Ended with 20 minutes on stepper. Tomorrow is rest but will go to regional cross fit event and cheer on my gym. Happy my back is cooperating so far. Tight but not in pain.

Perry Dean Freedman 08-27-2011 01:55 PM

Re: Over 50 Crossfitters Sign In
 
Conventional back routine: rows, bent over dumbbell rows, close grip pull downs and bungee cords reverse flys.

30 HSPUS. Getting closer to full range.

Bicep routine: EZ bar, hammer curls, seated concentration curls, and standing curls.

My long time cross fit buddies make fun of me for doing biceps. But, I find it helps strengthen all the small supporting muscles around the elbow. Will do a conventional body building routine every so often to hit the areas not otherwise addressed by a WOD.

Jim Cordes 08-27-2011 02:25 PM

Re: Over 50 Crossfitters Sign In
 
8/27 WOD

400 meter run
50 double unders
5 pull ups
40 double unders
10 pull ups
30 double unders
15 pull ups
20 double unders
20 pull ups
10 double unders
25 pull ups
400 meter run

21:32. This was a partner WOD. Both partners run together, then both partners do all double unders and pull ups, but only one can work at a time. Basically forced rest. Worked with Cody, and we didn't split up our sets but each worked straight through. Both of us are competent at double unders so we had a relatively decent result.

Also, Justin's 42nd birthday!

Claw

John Burch 08-28-2011 11:53 AM

Re: Over 50 Crossfitters Sign In
 
8/27 only rowing :30 work :30 off Rounds ?

8/28
10:00 jumprope
back extensions and reverse hyper @ 50# 3x12 each
prowler push 70Yd x4 @ 135

WOD 5 rounds
105 C&J w/ pushpress @ 105#
10 pullup

untimed

m/56/180

Bill Hoogsteden 08-28-2011 01:54 PM

Re: Over 50 Crossfitters Sign In
 
David - Congrats! Wear 'em with honor!!;)

Deb, Jim C, Hope you folks are alright after the hurricane!

[B]8/28:

WOD:
[/B]3 RFT:
50m swim
25 Push Ups

8:55
[I]Done under the disapproving eyes of my wife who thinks CrossFit will kill me. (But can't think of a better way to go!) I REALLY wanted to do this WOD since I saw it on the main page! Best part is flopping back into the water after completing each round's Push Ups![/I]

Michelle Simpson 08-29-2011 08:15 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;979721][I]Done under the disapproving eyes of my wife who thinks CrossFit will kill me. (But can't think of a better way to go!)[/I][/QUOTE]

Bill my spousal unit actually left the garage Saturday afternoon while I was doing a scaled Cindy just because I wanted to. I think I made him very nervous, especially since he doesn't CF at all.

CF Total today:
165# Back squat, 75# shoulder press, 215# deadlift. 20# improvement to my total. I'll take that! :pepper:

Deb Weber 08-29-2011 08:40 AM

Re: Over 50 Crossfitters Sign In
 
8_28_11 Sunday
Warmup; no power.

Mile walk in the hurricane

Benchpress
45#/10
65#/3
75#/3
85#/3
95#/3
105#/3
110#/2
115# (2)
120# (3)

Another mile walk last night. Still no power.
First rep at 120 my son said it didnt hit my chest. Second one he grabbed the bar on the way UP. Third one was the best one. Concentrating on grip with these, shoulder... I think 125# in the bag.

Jim Cordes 08-29-2011 10:26 AM

Re: Over 50 Crossfitters Sign In
 
8/29 WOD

“Requiem for a Squat”
Perform 1 full depth squat with a 45# bar and rest for the remainder of a minute.
In minute 2, perform 2 full squats with the 45# bar and rest for the remainder of that minute.
In minute 3, perform 3 full squats with 45# bar and rest for the remainder of the minute.
Etc. until you can't complete the requisite number of squats in the minute.

22 rounds + 19 = 272 45# squats.
Have a notion I'm going to feeling this one for a couple of days. Good day to start using my stand-up desk at work!

Claw

Michelle Simpson 08-29-2011 11:41 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;979909]8_28_11 Sunday
Warmup; no power.

Mile walk in the hurricane

Benchpress
45#/10
65#/3
75#/3
85#/3
95#/3
105#/3
110#/2
115# (2)
120# (3)

Another mile walk last night. Still no power.
First rep at 120 my son said it didnt hit my chest. Second one he grabbed the bar on the way UP. Third one was the best one. Concentrating on grip with these, shoulder... I think 125# in the bag.[/QUOTE]

VERY NICE!!

John Burch 08-29-2011 06:30 PM

Re: Over 50 Crossfitters Sign In
 
8/29
wu jumprope
Sumo stance DL 6@135 1@225 @315 @365 @375
5x5 lunge left lunge right back squat @95
5x7 good morning @95

WOD 10:00 EMOM
5 pullup
10 pushup
15 squat
after 10:00
2 rounds
run 400m
21 KB swings @ 45
12 pullups

17:49

m/56/180

Bill Hoogsteden 08-29-2011 07:01 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Michelle Simpson;979897]Bill my spousal unit actually left the garage Saturday afternoon while I was doing a scaled Cindy just because I wanted to. I think I made him very nervous, especially since he doesn't CF at all.
[/quote]

[B]YEAH![/B] They don't understand! :D

[quote=Michelle Simpson;979897]CF Total today:
165# Back squat, 75# shoulder press, 215# deadlift. 20# improvement to my total. I'll take that! :pepper:[/quote] [B]SWEET!!!![/B]

Claw - Love the Death by 45# squats! Awesome job!

Deb - Glad you made it through Irene! I don't think I'd have the fortitude to go through the storm, much less do a WOD without power! Nice bench work!!

JB - Nothing like Pull Ups after a Pull Up WOD! Kick@$$

[B]WU:[/B]

400m run
50 ft:
-Walking Lunges
-Sideways Lunges
5 Inch worms (One Push Up)

PVC Pass throughs
10 PVC Front Squats
10 PVC Push Presses
10 PVC SDHP
10 PVC Front Squats

[B]WOD:[/B]
3RFT:

15 95# Front Squats
Walking Lunges to the room where the rowers are (~50-60ft)
500m row [I](2nd round was a 400m run since all the rowers were being used.)[/I]
25 Push ups
Walking Lunges back to the Box
15 95# Push Presses
10 95# SDHP

35:18

[I]Worst part was the Push Presses followed by the SDHP's THEN starting the next round with the Front Squats. Tried to do the Push Presses in sets of 5[/I] [I]with a rhythm to go directly into the dip when bringing the bar down. It seemed to help.
[/I]

Jim Colby 08-29-2011 08:34 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;979721]
Deb, Jim C, Hope you folks are alright after the hurricane!
[B]8/28:
[/QUOTE]

Thanks William. It was pretty bad here. Got 8" of rain and there are downed trees, flooded roads and power outages everywhere as of today. It will take a long time to clean up this mess. Thankfully we were spared at our house and have power. We only lost a few big tree branches. Fingers crossed!

[B][U]Saturday, August 27th[/U][/B]
Barclays golf tournament in the morning and early afternoon and then the storm hit, so a rest day.

[B][U]Sunday, August 28th[/U][/B]
13.1 mile run after the wind died down a bit (2:05, HR avg 143).
Didn't push it too hard and felt pretty good. Hilly route.

[B][U]Monday, August 29th[/U][/B]
Swam 2000 yds straight through (38 mins).
Once again, didn't race it. Just trying to settle in on a comfortable pace for the start of the half IM on 9/11.

David Cahn 08-29-2011 09:13 PM

Re: Over 50 Crossfitters Sign In
 
3 Attempts at Max Box Jump Height
then:
3 RFT:
8 Strict Pull-ups
29 Tire flips
50 meter Tire throw

My max height was 34 inches...which was about a foot higher than I thought I could do. Did the three RFT's in 15:50. Good day for me.

I am very impressed with the numbers people put up here. It's funny: I would have previously been insulted at the suggestion of doing the 'girl's' weight...now I'm intimidated by it. :eek:

Michelle Simpson 08-30-2011 02:06 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=David Cahn;980152]I am very impressed with the numbers people put up here. It's funny: I would have previously been insulted at the suggestion of doing the 'girl's' weight...now I'm intimidated by it. :eek:[/QUOTE]

Teeheehee!! This makes my day!! :rofl:

Today: Box Rx'd WOD
AMRAP
3 minutes 65# thrusters
1 minute rest
3 minutes 20" box jumps
1 minute rest
3 minutes 35# KB swings (my fav)
1 minutes rest
3 minutes burpees
161 total reps.

I have a great garage gym going on and received 160# troy bumper plates yesterday so I can get even stronger in my spare time. :pepper:

Bill Hoogsteden 08-30-2011 06:17 PM

Re: Over 50 Crossfitters Sign In
 
Jim - Just glad you guys are safe! I've got family from the Carolinas up to New York! Glad it wasn't as bad as iy coild have been.

[quote=David Cahn;980152]3 Attempts at Max Box Jump Height ...My max height was 34 inches...which was about a foot higher than I thought I could do. Did the three RFT's in 15:50. Good day for me.[/quote]

[B]AWESOME!!![/B] I'm jealous! ;)

[quote=David Cahn;980152]I am very impressed with the numbers people put up here. It's funny: I would have previously been insulted at the suggestion of doing the 'girl's' weight...now I'm intimidated by it. :eek:[/quote]

That's why you check your ego at the door!!

[B]WU:[/B]
Hollow rocks
Hollow rocks to supermans and back
5 20# Turkish Get Ups
5 sets of:
3 hold 20# Dumbell in a Squat, then extend legs
1 lunge with dumbell on each leg
3 hold 20# Dumbell in a Squat, then extend legs
20# Dumbell throws with a partner enlarging the distance with each pass
Partners:
One holds a plank while the other does renegade row walks.
One does air squats while the other does 50ft of Burpee (Yay! Burpees!) broad jumps.

[B]WOD:
[/B]2RFT:
30 1 pood Goblet Squats [I](Went to 1 pood because my form was crappy!)[/I]
30 1 pood Kettle Bell Swings
400m Sand Bag run [I](Hell! It was a carry![/I] [I]But I picked one of the heavier bags!)[/I]

13:30 [I](Finished in the middle of the pack! The 2 girl newbies beat me! But it was a good WOD![/I])

John Burch 08-30-2011 06:18 PM

Re: Over 50 Crossfitters Sign In
 
Make It Happen Michelle!!

8/30
wu jumprope

WOD 10:00 AMRAP
5 DL @ 195
10 Hand release pushups
at the top of every 1:00 10 lateral hops over the bar
170 reps
Post 4 rounds
max 185 bench-8-8-5-4
max pullup-20-20-15-16

m/56/180

David Cahn 08-30-2011 07:21 PM

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Happy I was able to entertain you Michelle!


WOD today included an introduction to Sotts Press, which I did with 65 lbs then the following

5 RFT:
3 Cleans (65lbs)
20 Burpees

100 burpees following a day with 87 tire flips. Not bad for an old man.

My time was 9:55.

Jim Colby 08-30-2011 08:19 PM

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William - nice work on the sand bag workout.
Michelle - Good luck with the garage gym. What a luxury to have bumpers! I love my garage gym, but still have steel plates. I'm looking forward to getting back into proper crossfit/weight training in the garage. One long triathlon and a marathon and I will start again. I think I will benefit from all of the cardio work though and my metcons should be solid, but I will need a bit of time to get my strength back. At least my DUs and box jumps have improved a ton. Losing some weight helps.
John - Your pull-ups are looking strong.
David - Welcome to the page and nice work with 5 rounds of 20 burpees.

[B][U]Tuesday, August 30th[/U][/B]
Cycled 18 miles, then
2.6 mile hill run

I didn't really time today's brick workout since the roads were too messed up, but I think the ride took around an hour and the run around 22 minutes. The ride was slow due to numerous water crossings dead-ends and picking my way around fallen trees and debris. Cycling around here is like solving one of those maze puzzles when we were little kids.

Deb Weber 08-31-2011 04:38 AM

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[B]8_30_11 Tuesday[/B]
Warmup

[B]Press from Shoulders[/B]
15kg/10
20kg/5
25kg/3
30kg/3

[B]Snatch Pull[/B]
35kg/4
40kg/3 (4)

[B]Power Snatch[/B]
30kg/5
35kg/3 (3)

[B]Backsquat[/B]
40kg/4
50kg/3 (5)

Nice easy workout (he knew w/my trap, must be a good coach).

Snatch pull; these were pretty good at the light weight - nice legs, i was shrugging but not pulling w/my arms at all; I could FEEL my arms slightly bending b/c my legs pushed the bar UP. I could see its true the shrug does not a damn thing to pull the bar higher, (that's why Bobby G said the one night, DONT try to shrug the bar - its your HIPS) and I get that its to pull me down. Now gotta ask, then why do I get big lumps on my traps by the end of the workout?

Powersnatch, he was trying to get me to only pull to armpits, stop that pulling the bar to my head. Touch and go, some reps fine, some not so. I understand what Im supposed to do - just can't do it all the time w/multiple reps and when the weight gets heavier, tendency to revert to upper body strength. And he wants more explosion from hips, made me watch Dan whose build he said, is more like me (yeeeeaaaahhhhh....Dan was snatching 100+, from above the knee I think, for reps! HIS bar looks on his crotch during the explosion, I dont feel it there and HIS explosion EXPLODES :( . We got a new TV, watching Worlds too, skinny women 58's snatching 90, Danica thought they looked big & strong). Another question I keep asking, Nick answers w/ "what muscle? dont know what youre talking about" when I ask - will that explosion or muscles responsible for it, get stronger by itself??

Nick also went over the hang, that whole first pull and told me NO do NOT go all the way back on your heels. !!! Said Pete teaches heel heel heel, that's GREAT - if youre a little Asian, not so much for me. He said, mid foot, balanced - push feet thru floor; all heels for me would create a 90° back angle in my hang, he doesn't want, and too much swing.
Im seeing that all the coaches are teaching the same thing, different way. Which is basically GTF out of your own way for 2nd pull - I guess the argument is how best to do it for each person and I guess they all have their reasons why. Deb likes to know or 2nd guess their reasons why! Nick would probably just say, patience grasshopper, LOL.

My trap wasnt too bad in the beginning, considering - but by the end was really hurting. :( Its weird, not sure what it is that's hurting, its by my spine but way below where I dropped the bar on it, sometimes neck, diff depending how i hold or turn my head or arms. Computer work doesnt help. And those are the hardest muscles for me to release/relax by myself.


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