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

Terry Dickman 12-16-2010 01:44 PM

Re: Over 50 Crossfitters Sign In
 
Hey All,
Just checking in. Been a while since I posted. Lot's of solid work going on.
Welcome to the new folks (Michelle, Cliff, and anyone else I missed)...not sure if it's should be belated or what, looks like they' have been online for a while, and I feel like a new comer. Glad to see a post from Steve.

I started posting my workouts on [URL="http://www.beyondthewhiteboard.com/members/321"]beyond the whiteboard[/URL], again. WFS

Competed last month in [URL="http://www.level10crossfit.com/2010/10/29/the-reveal-fall-strength-challenge-workouts/"]Level 10 Strength Challenge[/URL]...WFS...I was the only over 50 guy competing, there were a couple 40+ year olds. I placed 32 out of 38...4 WODs in one day really takes it out of you...I was actually glad to not make the final cut for the last WOD.

I started up Wendler 5/3/1 again (never finished it the first time), but haven't missed a day yet. I signed up for a power lifting competition in Jan so trying to get me numbers up.

Talk to you all later.

Bill Hoogsteden 12-16-2010 07:15 PM

Re: Over 50 Crossfitters Sign In
 
Guys - thanks for the kind words. My son has bipolar disorder & we're going to have a lot of work to do. What can I say, when it rains, it pours.

Deb- We just got a couple of 2 Pood Kettle bells in the box. They scare me! That's awesome that you're working with them!

John - Hope your back is better. Done my share of back injuries this year! I feel your pain!

[B]WU:[/B]
400m run
2 box lengths
high knees
Butt kickers
Frankenstein walks
skip for height
skip for distance
broad jump
inch worms (5 push ups)
10 push up/ arm raises

[B]WOD:

"Blake[/B][B]"

[/B]4 RFT
100ft walking lunges with 45# held over head
30 24" box jumps
20 20# Wall Ball shots
10 Hand Stand Push ups

35:01

[I]Hero WOD's suck! ;) Doing the box jumps after the lunges were awful! I was still breathing heavy during the 1st 15 reps of box jumps![/I] [I]Had to brea[/I][I]k[/I][I] them down into 3 rep chunks! The 1st round took me 9 minutes, so I felt good about the time!


Oh, nuts! Still have to get the Burpees (Yay! Burpees!) done!!:ranting2:;)[/I]

Jim Colby 12-16-2010 09:16 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;879916]oh yeah,[B] Jim[/B]
I swung the guys 70# kb today - hysterical!! American swings, 2-3x - when that thing's coming down, it's [B]COMING DOWN!!![/B] Almost pulled me into an involuntary forward roll!! :rofl::rofl::rofl:[/QUOTE]

Yeah, the 70# KB is a naughty boy. However, I felt sorry for him sitting alone in the garage for so long, so was glad to take him out again for Whitten. It can get really interesting doing heavy swings during hot summer days when my hands get sweaty.

William, sorry to hear the news. I can tell that you are not someone to shy away from hard work and I know that you will prevail. Crossfit will definitely help carry you through some tougher times. A fit body makes for a stronger mind.

John, hope your back feels better, those portable hoops are really heavy.

Terry, keep up the good work.

[B][U]December 15[/U][/B]
Another long work day and another missed WOD.

[B][U]December 16[/U][/B]
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 3 strict pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
Deadlift: 135#x10, 185#x5, 230#x5, 170#x5, 305#x7
Shoulder press: 45#x10, 105#x5, 125#x5, 140#x6
Warm-down
Shower

Think I'll do some cardio tomorrow, maybe a swim WOD and skiing leg WOD. Work load should lighten up a bit now.

Jim Colby 12-17-2010 06:04 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]December 17[/U][/B]
[U]Swim Workout[/U]
1 x400 yds warm-up (untimed)
2x200 yds @ ~3:35-36 pace
4x100 yds @ ~ 1:40-41 pace
6 x 50 yds @ ~ 0:45-46 pace

First swim workout in a few months and the absence made its presence known today. The last time I did this WOD, my 100s were in the mid- to high- 1:30s. I'll try to do this 3x/week over the winter. Christmas shopping took precedence over WOD #2 today (the ski leg workout).

Deb Weber 12-17-2010 06:05 PM

Re: Over 50 Crossfitters Sign In
 
Hear you on the sweaty hands Jim. Geez!!

[B]12.17.2010-Friday-Day 5[/B]


Warmup: Row 500, lunge, squat, et al shoulder mobility & stretch

[B][U]Strength: Deadlift[/U][/B]
5x105
5x135
3x155
3x210
3x220
3x235 ([B]10 [/B]- I was pretty happy about that)

[B]WOD[/B]
4 rounds for time of:
25 ring dips
25 toes to bar
400 meter run
[B]30:41? [/B]I think. Something like that. I was happy with that, comparable to the other girls plus, I asked tonite about the dips ROM (I been getting a little discouraged), and my coach told me only he and one other guy did full ROM dips. I used a skinny band, full ROM, no kip takes me forever. I also noticed that my one arm is weaker, the elbow goes out during them (this is the shoulder I had surgery on). So, a lot to work on. Managed the Toes to Bar slow but ok....not too bad on the shoulders, I upped my fat and seem to be less sore wondering if they're related.

Bill Hoogsteden 12-17-2010 07:28 PM

Re: Over 50 Crossfitters Sign In
 
Jim - Thanks. The one thing that helped this week was getting back in the box! Burpees (Yay! Burpees!) were good (can't believe I said that!:yikes:) but they weren't the same thing. The good hews is that we've got my son home & we have meds & therapy to help him.

BTW, Love the swimming WOD. Have you checked out some of the swimming stuff on the Journal site? Good Stuff!

[B]WU:[/B]
300m run
2 rounds
side steps & sprints
Butt kickers & high knees

10 air squats
10 push ups
10 sit ups

[B]WOD:[/B]
AMRAP
400m run
225# dead lifts, 5 reps
in 12 min

3 rounds and 50m

[I]My running was hell but I kept at it. Getting used to 225# though cranking them out one after another is something I need to work on! I was tempted to add another 20# but had "an attack of sanity"[/I]!:rofl:

1 min Burpee (Yay! Burpees!) Challenge. (As many Burpee (Yay! Burpees!) you can do in a minute.)

17

[I]Felt good about that since in Sept., I was only able to do 19 in 90 seconds! Must be doing something right.

[/I](BTW finished the remaining 30 for today's quota tonight!)

Cliff Miller 12-17-2010 08:29 PM

Re: Over 50 Crossfitters Sign In
 
bizzar day.

started with the alarm going off at 5:20 getting into the wifes car so she could drive me to the ferry, look at the clock in the car and it says 4:20. seems like she advanced an hour on the alarm clock when she was setting it.

get back to squamish do my moring shoulder work out with 45 lbs for 18 minutes of sled work.

tonite at the box

3 rounds 30-20lb ball slams, 30-green band good mornings and 800 m. run.

24:32

back to the sunshine coast for the weekend and then back to squamish for sunday nite's prep class for the 24hours of rowing. looking forward to this class.

John Jaeckel 12-18-2010 09:00 AM

Re: Over 50 Crossfitters Sign In
 
12.17.10

Warmup
250m row
5 OHS w/ Oly bar
Stretch

Strength
OHS
5x95
3x115
1x125

WOD
Dumbbell Bench Press
2x every :60
45s, 50s, 55s, 60s. 65s, 70s, 75s, 80s

Cashout
20 body rows

Deb Weber 12-18-2010 02:07 PM

Re: Over 50 Crossfitters Sign In
 
[B]12.18.2010-Xmas WOD / RedShed Xmas Party![/B]

Warmup - squats, lunges, pushups that was kinda it

[B]WOD: 12 rounds of CrossFitmas for time of:[/B]
[I](barbells-95# (55#), kettlebells-24kg (16kg), box jumps-24" (20"), medballs-20# (16#)
[/I]In the [ ] round of CrossFitmas, my two coaches gave to me...[INDENT]1 overhead squat (ohs)
2 power snactch, 1 ohs
3 sumo deadlift high pulls (sdhp), 2 power snatch, 1 ohs
4 push press (pp), 3 sdhp, 2 power snatch, 1 ohs
5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
6 kettlebell swings (kbs), 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
8 box jumps (bj), 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch 1 ohs
10 med ball cleans (mbc), 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
11 hand release push-ups (hrpu), 10 mbc, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power cleans, 1 ohs
12 goblet walking lunges, 11 hrpu, 10 mbc, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs[/INDENT]
[B]33:01 Rx[/B] All plank pushups and burpees no knees on the ground, my pullups were so good today my coach remarked on it, BJs were good, pbly could be faster if I hadnt deadlifted last nite or woke at 1:30. so yeah I was happy w/this.

Pat Quigley 12-18-2010 11:16 PM

Re: Over 50 Crossfitters Sign In
 
took most of this week off. Fatique and some inflammation in one arm, wrist, and thumb. Ice, heat, massage, stretch. Got my belt and singlet in the mail the other day. Spent this day getting caught up on the Wendler for BP, DL, and OHP. This was "deload week". Tried the new belt. This is going to take some getting used to.

DL:5X175,220,265

OHP: 5X75,90,110

BP:5X100,125,150.

"Karen" 150 Wall Ball,20#. Finished in 6:50. PR:pepper::pepper::pepper:

Deb Weber 12-19-2010 06:00 AM

Re: Over 50 Crossfitters Sign In
 
Great Karen PR, [B]Pat![/B] When is your big PL meet??

Pat Quigley 12-19-2010 08:19 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;881183]Great Karen PR, [B]Pat![/B] When is your big PL meet??[/QUOTE]

last weekend in January. I see that Terry is competing also. Mine is in Tucson--regional Senior Olympics. The state meet for Senior Olympics is a month after that and I will probably do that also. Hope to check out the field events in Tucson and see what the competition looks like for shot put and discus. I have a long history of competing in the Senior Olympics during my 50's. I've competed in triathlon, bike time trial, and swimming. 2000 was my last competition. So I'm looking forward to next month.

John Jaeckel 12-19-2010 07:06 PM

Re: Over 50 Crossfitters Sign In
 
12.19.10

Warmup
20 PVC Rollovers
Stretch

WOD
Tabata (8x:20/:10)

K-bell Swings @53 lb
Sit ups
Bike

Jim Colby 12-19-2010 09:12 PM

Re: Over 50 Crossfitters Sign In
 
Pat, great work on Karen!

[B][U]December 18[/U][/B]
Traveled to Atlanta for a friend's 50th birthday party, but managed to squeeze this workout in on Saturday at a local gym.
[U]Warm-Up[/U]
5 minutes of jump rope drills
3 circuits: 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and mobility work
[U]Main Workout[/U]
Back Squats: 10x45#, 10#135#, 5x200#, 5x235#, 6x265#
Bench Press:10x45#, 10x135#, 5x170#, 5x200#, 8x225# (slight assist on the 8th rep) - closing in on my 10-rep goal
12x400M run with 90 sec. rest interval (first 4 at 8 min/mile pace to loosen up my legs after the squats and the last 8 at 6:40 min/mile pace. Performed on treadmill at 1% grade.)
[U]Warm-Down[/U]
Stretched shoulders, hips, calfs and hammies.

Felt good today and the runs were pretty easy.

[B][U]December 19[/U][/B]
No workout. Travel and recovery day after a very late night.

Jim Cordes 12-20-2010 01:11 PM

Re: Over 50 Crossfitters Sign In
 
12/18 WOD
In 10 minutes,
Row 1000m
Max OHS (95/65)

43 as Rx'd. Because of all my work on OHS, these felt great. Harder WOD than it looks on the whiteboard.
Did one hour of mobility work afterward, including 10 minutes of Third World squat, aductor work, and rolling out hamstring/butt.


12/20 WOD
AMRAP 20 Min (3 min of work/ 1 minute of rest)
5 Kettlebell Swings to Goblet squat
5 L Pullups

13 rounds with 1.5 pood Kbell. L pullups looking pretty sorry by the end! Loved the Kbell swing to Goblet squat. Was really triple-extending, up to toes, on Kbell swings as fatigue set in. Weak link in this WOD? Definitely the grip! We all felt like we had Popeye forearms by the end!

The Claw

John Burch 12-20-2010 06:36 PM

Re: Over 50 Crossfitters Sign In
 
12/10
WU
3X20 ghd back ext
2x10 reverse hypers @ 70#
2x20 K2E

10x2 squat @ 155
10 weighted box jumps
3x15 good mornings @ 95#
WOD Fran
thrusters @ 95
8:45
8 days rest

12/20
WU 3x20 GHD backextensions
500m row
70 jump rope
15 pushup
10 air squats
5 Burpees
Max effort Sumo DL 365
6 sets of 3 thrusters
3 sets @ 115
3sets @ 135
did some KB swings and AB work

WOD 4 rounds
15 Hang Snatch @ 65
25 wallball shots

nice to get back to the gym. Looks like CrossFitChesterton is no more, so we are no longer a CrossFit Gym. I have no idea what it will turn into, only time will tell

Bill Hoogsteden 12-20-2010 08:05 PM

Re: Over 50 Crossfitters Sign In
 
Pat - Awesome Karen Time! I wanna be you when I grow up!;)

[B]WU:[/B]

2000m row [I](took me about 8 1/2 minutes! wasn't pushing it!)[/I]

[B]WOD:

[/B]"G.I. Jane"

100 Burpee *Yay! Burpees!) pull ups

26:13

[I]Brutal! Tried to break it down to sets of 5. Ended up doing many sets of 1s!;) AND i've got the blisters to prove it!! ;)[/I]

Pat Quigley 12-20-2010 08:31 PM

Re: Over 50 Crossfitters Sign In
 
William, great GI Jane. I did that one last year and it took longer.

John, that is an increadible Summo DL HP.

Wendler Wave 4, BS: 5X 135, 165, 200(15R)

AMRAP in 20 minutes: 5 pull ups, 10 ring dips, 95# OHS for 15 Reps. Scale: non ring dips, 45# bar. Finished 7 rounds, 5 pull ups, and 10 dips.

Mobility WOD: 10 minute squat. Completed 7 minutes and used bands and bar to support. While I couldn't go the distance, I did get lower in my squat position than I have been in years.:)

Cliff Miller 12-20-2010 08:32 PM

Re: Over 50 Crossfitters Sign In
 
sunday nite rowing class....great way to spend a cold wet nite...tweaking my rowing position...what a difference just a couple of adjustments made....look out 24 hours of rowing here i come...

today

floor bench 1-1-1 185-195-205 had more in me but my darn elbow was not cooperating

then 10 x 3 ab roll outs and then to finish just for fun annie

still can not do double unders-i really think it has something to do with the lack of mobility in my shoulder, time will tell after the operation-so i did all the skipping as singles....10:42

snowing like a banshiee here tonite...susposed to be 15-20 c.m. by morning and then another 5 c.m. before turning to rain...i can harldy wait for that to happen...it is like being in the worlds largest slurpie...

Jim Colby 12-20-2010 09:31 PM

Re: Over 50 Crossfitters Sign In
 
Ok Cliff, now you have me me day-dreaming about my upcoming ski trip. Hope we get snow like that!

[B][U]December 20[/U][/B]
[U]Swimming[/U]
1x400 yd warm-up (untimed)
1x200 yds (3:31)
2x100 yds (1:36-37)
4x50 yds (0:43-44)

Had to cut my lunch-time swim work-out short today since I spent 45 minutes in a traffic jam on the way to the pool. Couldn't fit my ski workout in tonight since our Christmas guests are already arriving. Swam a bit better today since I remembered to keep my head down more. Shoulders felt better too.

Michelle Simpson 12-21-2010 07:20 AM

Re: Over 50 Crossfitters Sign In
 
[B]12-20[/B]
3x5 back squats
125, 135, 135, 135, 145
Had trouble with my stance during the WOD, the trainer suggested a wider stance because of my leg length, added 5 sets 5 reps at 75# down to a box to get proper depth and the feel for it. Much better.

[B]12-21[/B]
"Running Diane"
400m run
21 deads 145#
21 inverted push-ups
400m run
15 deads 145#
15 inverted push-ups
800m run
9 dead 145#
9 inverted push-ups
21:27

**Note to self, happy hour holiday wine tasting and early am WOD's just really shouldn't go together :rofl:

Jim Cordes 12-21-2010 10:00 AM

Re: Over 50 Crossfitters Sign In
 
12/21 WOD

"Fight Gone Feliz Navidad"
1 Minute at each of the following stations – for max reps – with 1 minute rest after the 5.
Overhead Squats (45#/75#)
PVC Sit Ups
Row for Calories
Ring Push Ups
Hang Power Cleans (45#/75#)

291 as Rx'd. Started with ring push ups, got lots of reps here and on HPC's. Top of the leaderboard this morning! Sweet, that isn't happening that much anymore.

The Claw

Cliff Miller 12-21-2010 12:06 PM

Re: Over 50 Crossfitters Sign In
 
jim...that snowfall is considered a nusance snow here. especially since it has now begun to rain. earlier this month whistler village got 35 cm in one nite which created all kinds of issues attempting to deliver product.

people still talk about febuary '98 when whistler got 10 feet in 10 days. i remember that year fondly.

Michelle Simpson 12-21-2010 12:09 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;882074]
291 as Rx'd. Started with ring push ups, got lots of reps here and on HPC's. Top of the leaderboard this morning! Sweet, that isn't happening that much anymore.

The Claw[/QUOTE]

Nice!!

Terry Dickman 12-21-2010 04:20 PM

Re: Over 50 Crossfitters Sign In
 
12/20
*did Wendler week 4 deload

*Claw inspired me to do this one;
In 10 minutes
Row 1000 meters
then perform as many overhead squats as possible,
95lbs men, 65 lbs women.
Score is total number of overhead squats.
Got 55 reps (been working hard on my OHS)

*Then went face to face on KB swings with my partner Nick (30 yr old).
of course he kicked my butt, but it was fun.
[U]30 KB Swings - 2 pood [/U]
- You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
- Perform this workout one minute on and one minute off. Total time is 10 minutes.
- For every penalty counted, perform a 1000 meter row.
Post total reps completed reps completed in each round.

I only got 30 reps 1st round, 2 rounds with 27.

John Burch 12-21-2010 06:14 PM

Re: Over 50 Crossfitters Sign In
 
Pat thanks but that Sumo was only a Deadlift Sumo style grip
who said doubleunders I just cant do the darn things
12/21
WU
row 250m
20 pushup
:30 jumprope
15 pushup
:20 jumprope
10 pushup
3x20 GHD back extensions

WOD 4 rounds
3 power cleans @ 155
6 box jumps weighted @ 30
9 turkish get-up @ 35
14:43

Good work Claw
m/56/185

Tim Randall 12-21-2010 06:58 PM

Re: Over 50 Crossfitters Sign In
 
Merry Christmas friends!
haven't been in the gym in a week--Been at our Vacation home in the wood (cleaning up the damage caused by a freak wind storm)
No lack of workout! ( hired a Logging expert) to fall two giant fir trees that were diseased and threatening the safety of our home--They were both over 160ft tall and one had a butt diameter of greater than 5 feet! After getting a permit to fall them I had to get a firewood cutting permit to buck up and haul off the wood! I was able to bless a single mom with 3 cords and another disabled Veteran with another 2 cords, leaving still 4 cords for our personal use.
Because the wood is in the National Forest we had to move it by hand (each 16" round weighed in excess of 700lbs so we had to split it where it was and carry quarters to the property line and then load into a trailer to pack to the front of the property where I could finish splitting and loading into a trailer for transport!
Needless to say I have been getting a good W/O daily!! (sure glad to have the Mwod stretching routine to use after evening soak in the shower and a few good friends to help! (my 4 year old grandson is getting pretty good running the controls on the log splitter too!

For a little Cross training today I went for a 25 mile road bike ride (10 miles was 4-6% grade) that got the quads burning and HR up!! the 30 degree weather was nice for keeping the sweat to a tolerable level!!

I also brought up to the cabin a 53lb KB, my C2 rower, Abmat and set up a Universal Hoist single stack gym (so I didn't have to transport my BB and bumpers!---This should be a swell Christmas week and a "Fit beginning of a Great New year!!

Be blessed and please remember the true reason for the Season
God Bless all my CF friends!

Cliff Miller 12-21-2010 07:11 PM

Re: Over 50 Crossfitters Sign In
 
i need to be careful of what i wish for.

tonite was 5x1000 m rows.

total time 19:48

spent part of each row with coach correcting position ect. what a difference a couple of tweaks made yet again.

now if i could just get my hammies to not be so tite.

Jim Cordes 12-22-2010 10:45 AM

Re: Over 50 Crossfitters Sign In
 
[B]Michelle[/B] and [B]John[/B], thanks for the kind words.
[B]Terry[/B], nice job on the 1000m row then OHS WOD.

12/22 WOD

5-3-2-2-1-1-1 Deadlifts
225-255-275-295-305-310*-315f

310 is a PR! Felt strong this morning. I've been doing WOD's without breakfast this week to see how it works and so far seems OK. I'm hungry getting there, but once I'm there, I don't seem to notice. I have been having a protein shake immediately afterward, which also seems to be helping.

The Claw

Bill Hoogsteden 12-22-2010 12:26 PM

Re: Over 50 Crossfitters Sign In
 
Claw - Awesome Deadlift PR!! Also super job on the Fight Gone Feliz Navidad"! I've found not eating before WODs always works well for me too.

Tim - I'm jealous of your "cabin" gym! ;) Have a blast with it!!

[B]21 Dec[/B]
[B]WU:[/B]
400m run
Dynamic Stretching:
Walking lunges
Skip for heigth (2X)
Skip for distance (2X)
Frankenstein Walks
Inch worms/broad jumps
High knees
Butt kickers

[B]WOD:[/B]
AMRAP
20 Min
30 sec Handstand holds
30 sec Squat Holds
30 sec L-sit/Tuck sit Holds
30 sec Chin to bar holds

4 rounds + handstand hold, squat hold, Tuck sit hold & 3 sec chin to bar hold

[I]Tough part of this WOD was getting into position (especially with the handstand holds) AND my hands being torn up from the Burpee (Yay! Burpees!) pull ups! :yikes:[/I]

51 Burpees (Yay! Burpees!)

[B]22 Dec[/B]

[B]WU[/B]
400m
10 static Pull ups (5 blue band assist)
10 push ups
10 lunges
10 GHD situps
10 Burpees (Yay! Burpees!)

Dynamic Stretching:
Backward lunges
Swinging legs (Back & forth)
Spidermans
Inchworms
Hip openers
Hip closers
High knees, 2 box lengths (25+ft)
Butt kickers, 2 box lengths (25+ft)
Sprints, , 3 box lengths (25+ft)

[B]WOD:[/B]
Hang Power Cleans 3,3,3,3,3,3,3
65#, 95#, 115#, 135# (1/3), 125# (2/3), 125# (PR!:pepper:), 130# (f), 125#

[I]Felt good, but frustrating that I couldn't get under the bar quick enough above 125#![/I]

John Jaeckel 12-22-2010 05:20 PM

Re: Over 50 Crossfitters Sign In
 
12.21.10:

Warmup
25 Squats
20 Pushups
30 flutter kix (4 ct.)
20 PVC rollovers

Strength
Side Press
5x each arm with 35 lb. k-bell
3x ea. with 53 lb.
3x ea. w/ 53 lb.

WOD
Tabata ME Bike
20 Parallette Dips

12.22.10
Day of Reckoning— I am OUT OF SHAPE

Warmup
500m row

WOD
75x 75 lb. power snatch
Did 50 @75, then switched to bar only for last 25
10:15

Pa-thetic

Might need to spend the money and re-join the box

Pat Quigley 12-22-2010 07:05 PM

Re: Over 50 Crossfitters Sign In
 
John--if it's an consolation. I watched the demo of "Randy" and it was done at the end in sets of 5 or so. I was really impressed that the expert took so little rest between "sets".


Mobility WOD.

Put myself on an extended "Deload" phase to get thru the next holiday.

Wave 4 Bench: 5X 100, 5X125, 5X 150(25reps).

"Randy"

75 pound Power snatch, 75 reps for time. finished in 7:20. The first 25 went so smoothly----then came the rest!:eek:

Jim Colby 12-22-2010 09:10 PM

Re: Over 50 Crossfitters Sign In
 
Jim and William: Congrats on the PRs! :pepper:

[B][U]December 21[/U][/B]
Worked late - no workout.

[B][U]December 22[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
"Goat" circuit - 3 rounds of: 10 explosive chest to ring pull-ups on rings, 10 OHS with 45# bar, 3 HSPUs, 10 deep ring dips
5 minutes of dynamic stretching
5 minutes of hip/calf/shoulder mobility work
[U]Main WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of: 25x24" box jumps with full hip extension at top, 50 squats, 50 walking lunges, 48x12" slalom pattern hurdles, 1 minute wall sit @ 90 degree angle, 3 minute rest between rounds
[B]round 1 - 7:15, round 2 - 6:15, round 3 - 6:53[/B]
[U]Warm-Down[/U]
Shoulder, calf, hip, hamstring stretching

I vowed to work on my weaknesses over the next year and today's workout had a lot of them: DUs, HSPUs, OHS, Muscle-Up building blocks. Ski workout felt ok for the first time through it. Should be able to do more and faster rounds soon.

Terry Dickman 12-22-2010 11:02 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;882474]
310 is a PR! Felt strong this morning. [/QUOTE]
Nice job Claw..I saw Conn disliked it on FB...so is that a joke?
Anyway, great way to start the day

12-22-10
1RM Snatch 135lbs, first time actually getting full squat snatches with some decent weight.

1RM Clean and Jerk 205lbs - we did this competition style in small groups which made it fun, 3 failed attempts and your out. Just missed 225 lbs, was able to clean it, but not enough speed on the jerk.

Then
As many rounds as possible in 10 minutes of:
6 Squat Cleans 135 lbs
12 Pull-ups
24 Double Unders

Got 4 rounds even, tried DUs in weightlifting shoes which was a mistake

Jim Cordes 12-23-2010 10:37 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;882684]I saw Conn disliked it on FB...so is that a joke?[/QUOTE]

We bet who could do more by Christmas: Me deadlift or Nick clean and jerk? I think I've got this one, but the fact that Nick's C&J is in the ballpark of 300# is just stunning. Loser buys dinner. Poor guy is scared I'm going to bankrupt him!

The Claw

Terry Dickman 12-23-2010 01:15 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;882815]We bet who could do more by Christmas: Me deadlift or Nick clean and jerk? I think I've got this one, but the fact that Nick's C&J is in the ballpark of 300# is just stunning. Loser buys dinner. Poor guy is scared I'm going to bankrupt him!

The Claw[/QUOTE]

Thats funny, I figured something was going on. Yeah, Nick is definitely a beast.
My co-partner Danny just did a 315lb C&J yesterday, and snatched 245 lbs. Fun to watch that much weight go up overhead.

Bill Houghton 12-23-2010 02:25 PM

Re: Over 50 Crossfitters Sign In
 
Happy Holiday season everyone. I haven't posted in a long while. Did spend some time reviewing your posts above and marveling at your accomplishments. Since Thanksgiving, I have spent every day off (except today, need a recovery day) doing carpentry on the new box. I am recruiting some help tomorrow to speed up the work so we can open in January (fingers crossed).

Jim Colby 12-23-2010 06:58 PM

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[B][U]December 23[/U][/B]
[U]Warm-Up[/U]
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main WOD[/U]
Deadlifts: 10x135#, 5x185#, 3x225#, 3x250#, 3x290#, 6x325#
Shoulder Press: 10x45#, 3x95#, 3x115#, 3x130#, 4x150#
[U]Stability Work[/U]
3x10 windshield wipers
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
50 x prone Y on stability ball with 5# weight
2 minute plank
[U]Warm-Down[/U]
Shoulder stretching

You heard it here first, my 355# DL and 155# shoulder press PRs are not long for this world. Everything felt great today. :D

Bill Hoogsteden 12-23-2010 07:35 PM

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Jim - Awesome PR on the dead lifts! I'm jealous!! ;)

[B]WU:
[/B]400m run
2x10
pull ups [I](REALLY NEEDED the blue band assist! My hands are still torn up from Monday!)[/I]
push ups
GHD st ups
PVC overhead squats

[B]WOD:
[/B]6 RFT:
5 handstand push ups
10 185# dead lifts
10 green band assisted chest to bar pull ups
40 single unders

22:17

[I]Good WOD, the HSPUs were pretty easy. Did the DLs in 2 rep subsets. Was very happy about the single unders, did several sets of 22+ in a row & did one that was 39 in a row! (Good but frustrating!)

[/I]Got today's Burpees (Yay! Burpees!) 53 done!! [I]It's amazing how easy 5 & 10 in a row are becoming!!;)[/I]

Jim Colby 12-23-2010 09:21 PM

Re: Over 50 Crossfitters Sign In
 
William, I didn't attempt the PRs today, but am getting reps done just inside the PRs. Will likely go for the PRs next week.


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