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

Deb Weber 07-06-2010 05:08 PM

Re: Over 50 Crossfitters Sign In
 
[B]07.06.2010-Tuesday[/B]
AM: 30 Burpees w/Vest

PM: Warmup: Row 500, floor wipers, empty jacket, step & stretch, step & pull, ham kick, pushups, shoulder mobility & stretching

[B]WOD:[/B]
For time:
21 - 15 - 9
deadlift - 225# (155#)
ring dips
back extensions
[B]9:16 Rx[/B] ring dips were horrible. Shouldn't have been rx. I need to start using a band I still can only do 3 with any ROM at the beginning of sets...:o

5x3 ring dips (tried two sets with a band)
Run 400m
stretch

Bill Hoogsteden 07-06-2010 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Deb - Awesome WOD! (& 30 vested Burpees (Yay, Burpees!) ain't too shabby, either!)

Steve- Glad to see you're back at it. Was thinking about you during my WOD (you'll see why later!)

[B]WU:
[/B]200m run (1st 100 easy, then hard)
100m sidestep left leading
100m sidestep right leading

10 air squats
progressions to Squat clean with PVC

[B]WOD:
[/B]
[B]“Badger”
[/B][B]In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.[/B]
3 RFT:
75# Squat Cleans 30 Reps (only did 2 rounds)
30 Band pull ups
800m run

42:30

[I]During the 3rd squat clean round, my left Hamstring, which I hurt last December started ratcheting up until I couldn't do any more[/I]. [I]I was [/I]i[I]n pain the rest of the WOD! the good thing is that I'm feeling better, but will be watching it.

[/I]BTW, here's a video on "kipping" knees to elbows[I], t[/I]hat explains what I tried to a while back[I]: [/I][URL]http://www.againfaster.com/the-micd-instructor/2010/6/30/the-kipping-knees-to-elbows-and-toe-to-bar.html[/URL]
Hope it helps!

Bill Houghton 07-07-2010 04:47 AM

Re: Over 50 Crossfitters Sign In
 
warm ups then:

DL
225, 315, 3x 405, 3x 315, 5x5 225

Ran 1 mile with 30 lb sandbag 13:13

Terry Dickman 07-07-2010 08:07 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;806941][B]Terry, [/B] Have the posted the Master's Div WODs for the games anywhere? I'm pulling for you. We'll be back from the woods so I'll catch it live on the webcast. [/QUOTE]

Thanks Jeff, no we won't know until 30 minutes before the WOD, should be interesting, I am hoping they have some heavy weight in a WOD instead of bodyweight movements, but whatever they come up with should be interesting.

7-6-10
5 rounds for time:
-50 double-unders
-10 chest to bar pull-ups

[B]Time 10:15[/B], lost count did 5 or 6 rounds, DUs not so good needed more room, gym was crowded, tried new rope

From the Games website...WFS
[url]http://games2010.crossfit.com/blog/2010/07/2010-games-competition-format-update,608/[/url]
[I]Masters will be briefed on their first workout at approximately 12:30pm on Friday at the Track. Their first workout will begin at 1pm. At approximately 1:45pm, they will be told when to report for the explanation of their second workout, and the website will be updated.[/I]

Jim Cordes 07-07-2010 12:16 PM

Re: Over 50 Crossfitters Sign In
 
7/7 WOD

Bench Press 5-5-5-5-5
Followed by:
7 Rounds for Time:
50 Mountain Climbers
8 Pull Ups

135-145-155(f3)-155(f3)-155(f2). I guess I wasn't going to get 5x155# (basically bodyweight) today. :ranting2:

7:34. Sprinted through first set of 50 mountain climbers, and was then surprised by how gassed I got. Pull-ups once again disappointing, hard to string together kips. I think the problem is partly using a high box to reach high bar, and the box is in the way of my feet, preventing me from swinging the kip. Fun crowd this morning.

The Claw

Jim Cordes 07-07-2010 01:39 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;807417].
[I]Masters will be briefed on their first workout at approximately 12:30pm on Friday at the Track. Their first workout will begin at 1pm. At approximately 1:45pm, they will be told when to report for the explanation of their second workout, and the website will be updated.[/I][/QUOTE]

Terry, we'll all be pulling for you! Go get 'em! You've been putting up some amazing efforts, so I have every confidence in your success.

The Claw

Jeff Kilinski 07-07-2010 03:01 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday,

Back squat 90% 1RM

40% x 5, 95#
50% x 5, 120
60% x 5, 145

70% x 3, 170
80% x 3, 195
90% x 3+, 230 5 times

Conditioning,

On the minute for 12 minutes

5 pull ups,
9push press, 95#
15 squats

had to scale down after 4 rounds to 3/6/9. Disintegrated shortly thereafter in the heat.

Wednesday
Heated Run, 22 min

Squat grip deads

5x 105
5x 140
5x 175
3x 210
3x 245
4x 270

Pat Quigley 07-07-2010 04:21 PM

Re: Over 50 Crossfitters Sign In
 
Treadmill 10 min., dynamic stretching, air squats, 3X75# SLDL for hams.





Wednesday 100707(scale)

For time:
225 pound Back squat, 20 reps
40 Toes to bar(almost knees to elbow, non kipping)
60 Kettlebell swings, 2 pood(50# DB)

15:43. This was a workout to be done in chunks.

Deb Weber 07-07-2010 05:30 PM

Re: Over 50 Crossfitters Sign In
 
[B]07.07.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:55) floor sweeper, empty jacket, step & stretch step & pull ham kicks, pushups, shoulder mobility - stretching....

[B]WOD:[/B]
10 rounds for time of:
12 pull-ups
12 burpees
[B]25:xx?? modified[/B] I don't even remember the time.[B][COLOR="Red"] Epic Fail[/COLOR][/B] on pullups again; ripped in the 2nd round, wound up with 5 rips on the one hand - I think I know whats happening tho, b/c of the early rip Im doing a sort of half kip - not leaning back enough before the pull, pulling straight up...ripping more. :( Bled on the bar, bled on the floor, after the 5th round, which took minutes to finish 12 pullups, he moved me to ring rows, where I bled on the rings. My hands were shaved and taped too. REALLY disappointed w/this. Burpees were pretty quick and easy, only broke last set 7/5.
[B]
Strength: Power Snatch 3x3 90-95%[/B]
3x3 at 65#... 3x3 at 75#, did a few at 85#... can do more weight - need to find what my max really is. Shoulder felt great.

3x10 65# good morning.
I should squat but ran out of time.

Stephen R. Lampl 07-07-2010 09:43 PM

Re: Over 50 Crossfitters Sign In
 
[B]Deb,

[/B]Thanks for the motivational comment.

[B]William H,

[/B]Thanks, also. Take care of that hammy!

[B]Terry,

[/B]You'll do AWESOME! Keeping you in my prayers!

[I][B]100707 WEDNESDAY - - Rest Week, Day 3.

Warm-up:
[/B][/I]1 mile walk (briskly) with 50# vest
DROM
Pass Throughs
Body Circles
15 GHD Sit-ups
15 Hip Extensions (first day able to do these again)
15 Squat Therapy (OHS with PVC)
10 pull-ups
10 Ring dips (7 ring dips, 10 bar dips a little later)
20 Double Unders

[I][B]Hamstring Rehab Day #4
[/B][/I]Back Squats @ 55# X 3 X 25
Stretching

[I][B]Strength/Skill
[/B][/I]Ring Push-ups Unweighted 1 X 5
Ring Push-ups weighted (20# vest) 2 x 5
Weighted pull-ups (dead hang with 20# vest)
1, 1 X 3 - total = 4.


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