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Jeff Kilinski 08-20-2010 05:05 AM

Re: Over 50 Crossfitters Sign In

I've been off the radar for a while, hope everyone is doing well. I noticed on FB that today is Deb's birthday so I had to log on and say Happy Birthday!!

Workouts have been spotty, won't bore with excuses. More like 1 on, 1 off (sometimes 2 off). On wednesday (was in NYC yesterday) we did,


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Total time of 24:39 was better than a 2 minute pr from about a year ago.

Bill, like that AmmoCan WOD. Something easily done out of a garage or traveling.

Sad news, a good friend of mine, fellow crossfitter at our box and close to qualifying for our little group, Mark Rein, was seriously injured in a head on auto accident two weeks ago.

(He is "intensity" doing the back squat in the rolling banner on our affiliates site, [URL=""][/URL] wfs)

We frequently worked a team together (he's 47 or so) strong as an ox. He's pretty banged up but improving. He need's all the prayers and strength the CF community can give him. His caring bridge blog is here,

[URL=""][/URL] (WFS)

Please keep him in your thoughts.

My apologies for being off the board. You'll see me around some more now.


John Jaeckel 08-20-2010 07:20 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Stephen R. Lampl;830683]John J.,

Nice work on the heavy deads! Great 1000m run time to boot![/QUOTE]

Thx, [B]Steve.[/B] Back atcha, your work is always impressive.

Happy Birthday, [B]Deb![/B] if I'm not mistaken, this is a big one? Remember, it's all how you look and feel— and how much you can lift!

Marianne Urbanski 08-20-2010 07:26 AM

Re: Over 50 Crossfitters Sign In
so i did my least favorite workout in the entire world the other day..
KELLY... I just stink at all those endurance things...
5 rounds:
400M run
30 box jumps (20")
30 wallball (14#-9' target)
I last did it in 2/2009 and it took me over 43 min and the other day I did it in 36:05!:pepper: now, that was STILL one of the slowest at the gym, but it was so much better for me.... Now I can cross that off my list for the next couple of years!! I hate that one with a passion!!!

Deb, is it your birthday!!! WELCOME to the club!!! Hope you have a GREAT day planned with lots of friends and fun!! What are you doing for your "birthday workout"!!? I made up a bunch of things and did "marianne's boat filthy fifty" cuz I was on my boat that weekend.. have fun!!:highfive::highfive:

John Jaeckel 08-20-2010 10:18 AM

Re: Over 50 Crossfitters Sign In

Run 400m
20 pushups
10 assisted pullups
Full body stretch

Bench Press

BW+35x1 ([B]F[/B], near the top)


OHS 3x95
400m run

Pat Quigley 08-20-2010 06:42 PM

Re: Over 50 Crossfitters Sign In
Happy Birthday Deb.

Long WOD today. Modified "Eva" to "Biking Eva":

Bike 800m
30R of KB swings w. 2 Pood (did 55# DB)
30 Pull ups.

Completed in 44:32.

converting from run to cycle sped the whole process up. Each 800 was completed in less than 2:00. I don't run long any more. I have to look. I think is did a "Rowing Eva" in the past. Now I'll have to figure a way of doing a "Swimming Eva".

Jeff Kilinski 08-21-2010 09:26 AM

Re: Over 50 Crossfitters Sign In
Team Saturday,

Teams of 3 complete:

-50 Burpee Buy-In (this must be completed before anything else)
-300 Kettlebell Swings 55/35
-300 Box Jumps 24/18
-2000 Meter Row

Didn't mark our time, something around 25 minutes.

Did some tireflips to warm up.

Pat Quigley 08-21-2010 01:54 PM

Re: Over 50 Crossfitters Sign In
Crossfit class at my gym today.


10 turkish get ups 45# (did 10#)
20 box jumps (did step ups)
30 floor sweepers w. bar of choice (25#)

completed in 26:24.

Bill Hoogsteden 08-21-2010 05:06 PM

Re: Over 50 Crossfitters Sign In
Deb - Happy Belated Birthday! Hope it was awesome!

Marianne - SO COOL that you shaved 7 min off that WOD!!

Pat - Way to go on those Turkish get ups! They are harder than they should be!!

John - I'm impressed with your DL & Bench lifts!

Jeff - Sorry to hear about about Mark! One good thing is that since he's been working out, that should help his recovery. At least that is my experience & I hope that's the case for him!

Thanks folks for all the kind words about the "Ammo Can" WOD. It was hard, but fun to do! (I felt bad for the guys doing it during the 0700 class. At 0730, reveille sounded, they had to stop drop the weights, & stand till it was completed & continue on, with the Burpee (Yay! Burpees!) penalty! Such is life on an AF base! ;))

Friday's WOD:


400m run

8 lunges
6 Abmat sit ups
4 push ups


1200m run
63 1 pood Kettlebell swings
36 green band assisted pull ups
800m run
42 1 pood Kettlebell swings
24 green band assisted pull ups
400m run
21 1 pood Kettlebell swings
12 green band assisted pull ups

35:54 Slow, but Got 'R Done - AND NO Injuries (Always a good thing!;))

BTW check out Check this out: [URL][/URL]

Pat Quigley 08-21-2010 10:36 PM

Re: Over 50 Crossfitters Sign In
Thanks Bill. One of the things that make turkish get ups hard for me is that one position on one knee. Given the shape of my knees, this hurts. I am planning to get some kind of foam pads to wear for this exercise and perhaps lunges.

Deb Weber 08-22-2010 04:56 AM

Re: Over 50 Crossfitters Sign In
[B]Thanks everyone[/B] for the birthday wishes, half a century!:rofl: I feel the same as at 30!

Gym was closed on my bday, in fact I dont think they remembered it. I was at the beach (4 day weekend) so I did 20 burpees and then 3 rounds run 400, 30 squats, 30 situps, around 11:00.

My biceps tendon has been really sore since the 21-15-9 OHS/pullup wod, so I rested yesterday & will pbly rest today or just do some strength.


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