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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Bill Hoogsteden 01-11-2012 07:17 PM

Re: Over 50 Crossfitters Sign In
 
Great work guys!!

Another day at the Base Globo!

[B]WU:[/B]
800m run
10 24" Box Jumps [I]Focused on resting up on top per Main Site video[/I]
10 Push Ups
5 Headstand/Frog tucks
10 Air Squats

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

30 Single Unders
10 Sit ups
10 50# KBS (2 25# KBs)

6 rounds + 30 Single Unders

[I]1st round took 1 min. Then it went slower from there. Transitions were the slow point, especially from Sit Ups to KBS. Got to work more on those DUs!![/I]

John Burch 01-11-2012 07:47 PM

Re: Over 50 Crossfitters Sign In
 
Cool Avatar Jack!
I don't want to Jinks myself but I think I may be able to do DU's now. I have done them everyday this week and even did 30 in a WOD today broken up into three sets, but hey after 3 years of working on them I hope I got it. Plan on doing them every day just to make sure That I do in fact know how to Double Under:pepper:

Bench press 6@135 1@185 1@225 1@245 F@275
Triple pushpress @135 155 165
2 Hang clean with 5 DH pullups 2X145 3x165

WOD
30 DU
30 GHD
30 Burpees
30 24" BJ
30 ring dips
30 cal row

15:10
m/57/180

Cliff Miller 01-11-2012 07:48 PM

Re: Over 50 Crossfitters Sign In
 
tonite

front squat 5-5-5

205-225-252 1/2

then 100 1 1/2 back squat (full squat depth half way up then full squat depth=1 rep)

8:12

felt really good when it was over

Perry Dean Freedman 01-12-2012 06:15 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday: 5 rounds: 400m run; 30 box jumps (24'') 30 wall balls (20lb): 37:19.
*

Jack Davis 01-12-2012 12:59 PM

Re: Over 50 Crossfitters Sign In
 
Lite 3 Rep work on Back Squat

Worked on depth and technique

95, 115, 135, 155, 175

Mobility WOD

Bill Hoogsteden 01-12-2012 04:31 PM

Re: Over 50 Crossfitters Sign In
 
Jack - Ditto to what JB said!! You're living my dream!!;)

JB - Good Luck with the DLs!!

[B]WU:[/B]

400m run

3x
5 Burpees (Yay! Burpees!!)
10 Pull Ups
15 Air Squats

[B]WOD:[/B]
10 RFT:
15 135# Dead Lifts
15 Push Ups

19:18

[I]Dead Lifts & Push Ups. How hard can this be?

Brutal!!

Went to Knee Push Ups on round 4 & stayed there. One of my buddies wrote, "(B)ill, you gotta harness momentum. instead of dropping and releasing the bar each time on the deads, do a controlled drop and use the bounce to go right back into your next lift. no rules against that and if you watch khalipa at the games a few years back you can clearly see him stringing together cleans by doing this.."

Good advice! It took me over 10 min to get the 1st 5 done. Got the last 5 done in around 8+ mins. If I kept consistent, I'd have done better!!

Spent the rest of the hour in Snatch practice.

Perry, my hat is off to you!![/I]

Jim Cordes 01-12-2012 06:10 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;1022711][B]WOD:[/B]
10 RFT:
15 135# Dead Lifts
15 Push Ups

19:18

[I]Dead Lifts & Push Ups. How hard can this be?

Brutal!![/I][/QUOTE]

I thought I wanted to do this WOD, now I KNOW I do! Bwahahaha!

Claw

Deb Weber 01-12-2012 07:41 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Quote:
Originally Posted by William Hoogsteden View Post
WOD:
10 RFT:
15 135# Dead Lifts
15 Push Ups

19:18

Dead Lifts & Push Ups. How hard can this be?

Brutal!!
I thought I wanted to do this WOD, now I KNOW I do! Bwahahaha!

Claw [/QUOTE]

Wow, this was always one of my favorite WODs!! Nice job.
The other one I always liked was deadlifts and pullups - but that one took me WAY longer than DL/pushup!! :p

David Cahn 01-12-2012 08:55 PM

Re: Over 50 Crossfitters Sign In
 
Hi guys and gals. I know Will, if I don't post here it doesn't count. Mea culpa....but I have been going at it.

Anyone participating in the WODclubopen.com event? Kinda fun.

Here is this week's:


In two minutes do reps of for total pounds moved:
You choose the weight and multiply it by total reps for total score.
1 deadlift
1 clean
1 front squat
1 push press
(back rack)
1 back squat
1 back rack press.
Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds.Its a modified bear complex, but all movements can flow:
Start by filming your weights
Deadlift must return to ground. This may be different than a traditional bear complex. Watch the movement standards video.
Power clean can join to squat clean, which can join to press (essentially this becomes a clean to thruster)
Back squat can join to back rack press.
We will be judging that you hit the bottoms of the squats and the tops of the presses.


I chose to go with 75#. Lighter than perhaps I could do but I was hoping to fly through and get an extra round. Well I jogged through. 13 rounds for a total weight of 5850#. Enough to keep me out of the cellar online but not on the first floor...perhaps on the stairs.

Jack Davis 01-13-2012 09:51 AM

Re: Over 50 Crossfitters Sign In
 
Thanks, that pic is from a trip I took to USMCRD Parris Island last January. It was an educator workshop but basically a fantasy camp for the Marine Corps. We got to do everything like sit in a F-18 at the Air Station and shoot M-16s on the range. Awesome time!


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