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

Charles Pyke 04-28-2009 04:23 PM

Re: Over 50 CrossFitters Sign In
 
2 Attachment(s)
Steve,

Body wt and on the road work outs. All gathered from various CF sites.

Stephen R. Lampl 04-28-2009 05:57 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090428 TUESDAY...a.m. workout

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CFWU X 2. [/B]Increased push-ups to 20 reps, sit-ups/back extensions to 25 reps.

[B]WOD:
Shoulder Press 1, 1, 1, 1, 1, 1, 1. Post Loads.
[/B]
[B]Warm-up:
PVC X 15 reps
45# X 10
95# X 5
Working:
135#,
140# (F)
[COLOR=Red]140# (PR!)
[COLOR=Black]145# (F)
145# (F)
135# (F)
135# (F)
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Felt really strong going into this but probably started a bit too high on the weight. Weight felt light going into rack position/reset for each rep.

[B]Additional SP work:
115# X 3
115# X 3
115# X 2 (F3)[/B] Lost focus and compromised form a bit on rep 3
[B]115# X 3
115# X 2 (F3) [/B]Same as above....
[B]115# X 3
115# X 3
[/B]These felt GREAT! Just what the Dr. ordered. Also a [COLOR=Red][B]PR for SP reps[/B][COLOR=Black] at that weight.

[B]GTG Pull-ups [/B](Mixed Grips - all dead-hang)
[B]5, 5, 6, 5, 3, 4 = 28
Rope pull-ups:
2, 2, 2, 2, 1 = 9

KTEs: 15

p.m. .......

2K row (moderate): 8:57
Rest 5 min
2K row (moderate): 8:25

[/B]Felt good today!
[/COLOR][/COLOR][/COLOR][/COLOR][/I]

Stephen R. Lampl 04-28-2009 05:59 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Charles Pyke;576985]Steve,

Body wt and on the road work outs. All gathered from various CF sites.[/quote]

Thank you, Charlie!

Stephen R. Lampl 04-28-2009 06:03 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Scott Allen Hanson;576323]Thanks for the warm welcome folks.

The FF had me laying on the floor for about 20 minutes after, until I had to rally to meet some relatives for dinner.

FF was rx'd except for the first half of the wall balls were probably 9' until I noticed that someone had lowered the basketball hoop (I use the backboard adjacent to the rim). I thought they seemed relatively easier. In retrospect, I wished I hadn't noticed until I was done. Time = 30:39. Really was hoping to break 30 min, but the PFSS and double-unders took almost 10 minutes between them.

Strong work today all.[/quote]

Nice work, Scott!

John Burch 04-28-2009 06:04 PM

Re: Over 50 CrossFitters Sign In
 
12-9-7-7-7 set#2@ 12-9-7-7-7 DHPU
push press warm up @ 80x2
115
135
145
150
150
155 = failure
145
145
hanging leg raise 15 and 10

Thanks Charlie for the travel workouts
John Scott are you in that picture?

Stephen R. Lampl 04-28-2009 06:12 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;576527]CFWUx3 w/assisted dips
Ran 6 mins. On treadmill

Did 5 rounds for time of 21 SDLHP w/70lbs. and 21 assisted dips
My time: 27:05

Some of you folks really make me feel like a slug. But you keep me working at it.[/quote]

Solid work, Mark.

[I][B]......Some of you folks really make me feel like a slug. But you keep me working at it.[/B][/I].....No way, Mark......You "bring it" too, my Man!

Stephen R. Lampl 04-28-2009 06:17 PM

Re: Over 50 CrossFitters Sign In
 
[B]John Scott,[/B]

Man, your CFWU is a WOD in and of itself and would have many of us pretty gassed after 3 rounds! Sounds like you made a good call on the rowing. Hope the injuries clear up quickly!

[B]Diane,

[/B]Cool workout! I can agree with the "third lung" comment!

[B]John,

[/B]Strong work on the PPs and Recon Ron reps!

Charles Pyke 04-28-2009 06:49 PM

Re: Over 50 CrossFitters Sign In
 
[B]2009 04 28[/B]

Shoulder Press 1-1-1-1-1-1-1

[B]WU:[/B] 1500m row @ mod-effort pace
[B]CWU:[/B] 5/10/10/7/4/5(med band)
[B]SP WU:[/B] barx2x5, 75x1x5, 95x1x3, 115x1x2

[B]Working Sets[/B]
1 - 135
2 - 140
3 - 145 (tied PR)
4 - 150(f), 145(f), 140
5 - 142 (using micro-plates)
6 - 140
7 - 140

Then for kicks tried 125x1x5 but failed last rep.
Followed up with 25 GH sit ups.

Wanted a new PR but did not get it. Thinking of adding a little SS to the end of each work out before a rest day.

[B]Outstanding work all!![/B] :super:

Let there be :broc::broc::broc::broc:

Stephen R. Lampl 04-28-2009 06:55 PM

Re: Over 50 CrossFitters Sign In
 
Back atcha on the great work, Charlie! Broccoli definitely in order!

John Scott Rezendes 04-28-2009 07:04 PM

Re: Over 50 CrossFitters Sign In
 
John, Yup, I'm the taller, less sober of the two. My wife and I at the 3ID Ball last weekend.

Charlie, Thanks, bands ordered.


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