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John Burch 02-14-2011 08:19 AM

Re: Over 50 Crossfitters Sign In
That's a full Plate Jim, Happy Hunting
wu 4x10 air squat 4x15 pushup
Reverse Hypers 3x10 @ 70 3x10 @ 120 4x10 @ 140
5 cleans @ 135
snatch press 4@95
front squat 3x6@ 135
O/H squat 2x10 @ 65 6@95

WOD 4 rounds
60 jumprope
15 KB swings @ 55
10 ABmat situp

Post 3x15 pullups


Michelle Simpson 02-14-2011 09:43 AM

Re: Over 50 Crossfitters Sign In
AMRAP 15 minutes
15 pull-ups (band)
30 second plank

I'm so stinking close to my pull-ups but close doesn't count.

Clean & Jerk

Good strong day.

1 hour flow yoga.

Our box isn't having morning/lunch classes through Wednesday so this morning I hit the globo-gym for a good solid upper body strength day.

Jim Cordes 02-14-2011 09:54 AM

Re: Over 50 Crossfitters Sign In
2/14 WOD

Hang Squat Clean 1-1-1-1-1-1
There were some intermediary fails at 135 and 145. At this point, it's mostly mental. I start thinking too much about the weight, then I start pulling with my arms instead of shrugging, and it fails from there.

Followed by:
Wall Ball Ladder (20#/14#)
3 -> 12 -> 3 (Following the squat ladder format)
Done as Rx'd. I was particularly pleased to do all reps legit, including squatting below parallel and ball to 10' mark.

The Claw

Jack Davis 02-14-2011 11:15 AM

Re: Over 50 Crossfitters Sign In


7 Rounds
15 KBS 1.5 Pood
15 Power Cleans @ 95lbs.
15 Box Jumps 24"

As Rxd: 31:03 Very Tough WOD


AMRAP in 15 Min

15 CTB Pull ups
30 sec. L-Sits

As Rxd 4 Rounds


Clean and Jerk 1x1x1x1x1x1x1

145, 155, 155, 165, 175, 175, 175 followed by

AMRAP in 15 min. of:
30 Wall balls (20lb)
20 Double unders.

3Rounds + 30 wall balls

Pat Quigley 02-14-2011 04:21 PM

Re: Over 50 Crossfitters Sign In
Jack nice going on Wittman. I stopped after 5R.

Mobility: hips, hamstrings, and quads.

Strength: Back Squat: 5X255,3X290,1X325,1X365.

Monday 110214

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Record wt for each round.
25, 35, 40,50,55. Next time I'll increase the weight.

Deb Weber 02-14-2011 06:34 PM

Re: Over 50 Crossfitters Sign In
Yeah, that kid with the squat jerks I think was a national schoolage champion.
I can hardly train, for staring at the others sometimes...

Weightlifting FDU[/B]
Warmup: Squats, shoulder circles, stretching, pressing, et al
Snatch Press/OHS[/B]
20kg/3+3 - 2
25kg/3+3 - 2
30kg/2+2 - 3
35kg/1+2 - 2
38kg/1+1 - 2 (1 miss)
40kg/1+1 - 4 (miss #2, #3 not low enough)

[B]Split Jerk[/B] from the rack; these weren't hard weight-wise, just need prax, I pressed out one at 46kg and 1 at 50kg


25kg/5+5 - 5

Jeff Metzger 02-14-2011 08:53 PM

Re: Over 50 Crossfitters Sign In
1.14.11 Monday night, Motown gym, Valentine's Day

Big hard night.

Jump rope practice
PVC bar shoulder stretches
High knees 50 meters
Butt kicks 50 meters
Punter kicks 25 meters
Inchworm pushups 25 meters
Broad jumps 25 meters
Louie Simmons speed training
2x12 squats @ 55% max, for me that was a working weight of 100#
3x5 deadlifts @ 55% max, 115#

WOD, this killed me.
1000 meter row
50 thrusters, 45#
30 pullups, subbed jumping pullups.
Again, this killed me. Dead.
I was the slowest at 14:11.
Went out too hard on the row. Took me several minutes to stop wobbling around and get stable enough to do the thrusters and just broke it down into ten five rep sets. Same with the pullups.
But my recovery when I was done was noticeably quicker. Small victories...I'll take'm!

Cliff Miller 02-15-2011 12:16 AM

Re: Over 50 Crossfitters Sign In
after a slothfull sunday due to to much fun the night before back at it.

modified fight gone bad

air squats
back extension
20" box jump
sit ups


just started reading robb wolf's book the paleo solution. great book tons of info that is scary in hell in some reguards.

John Burch 02-15-2011 04:25 AM

Re: Over 50 Crossfitters Sign In
3x10 air squat
2x20 GHD
Reverse hyper 2x10@100 3x10@120 3x10@130
4x10 racked lunge @65
2x10 O/H squat @65
DL 3@225 3@275 3@325

WOD 10 rounds
10 thrusters @ 65
10 24" box jump


John Jaeckel 02-15-2011 08:14 AM

Re: Over 50 Crossfitters Sign In

2 mile walk in the hills w/30 lb weight vest— nice little workout— really like the extended, moderate cardio effect of this in addition to the really high end taxing effects of a Tabata or rowing


Wender 5/3/1 Month 1, Week 1
BP Day

Run .25 mile
20 PVC Rollovers


12 dips (clean)
20 reps on crunch thingy at Globo

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