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Jim Cordes 04-03-2012 11:06 AM

Re: Over 50 Crossfitters Sign In
 
4/3 WOD

3 Rounds for Time
7 Ring Dips
14 Pistols
21 Sit Ups

3:56. Did pistols standing on a box so my raised foot could drop below my standing foot. This went really fast. All sets done straight through. Tried for good ROM on ring dips and think I got it, especially on the second set. Not the hardest WOD I've done, but my elbows were really sore afterward. Maybe the combination of 600 double unders from yesterday's WOD and the ring dips here was too much.

Claw

Jack Davis 04-03-2012 11:12 AM

Re: Over 50 Crossfitters Sign In
 
Claw,

Geat job on the pistols. My knees sound like Rice Krispys (snap, crakle, pop) when I try them.

Welcome Andrew!

Did Min Page WOD today.

5 Rounds for Time of

Overhead Walking Lunges 45lbs 50 ft
21 Burpees

26:38

Did 50 meters instead of feet. oops!

I had 12.1 flashbacks of the burpees!

Beautiful day here today!

Alden Hingle 04-03-2012 02:36 PM

Re: Over 50 Crossfitters Sign In
 
Beautiful day here but in a different way. Sunday was in the high 60s while I was doing yard work; today in the high 20's and snowing all day. 10-15" predicted but I think we'll get off with about half that much.

4/3/2012
Warmup: high knees, butt kicks, Abmat sit-ups, back extensions, air squats, shoulder & t-spine mobility

Workout: 4 RFT:
Run 1/4 mile
Single unders X 50
Air squats X20
Abmat sit-ups X 25
18:36 Total run time was 6:40 :D

Cashout: Double under practice, shoulder mobility

Had a physical therapy consult/ evaluation yesterday for my shoulder. The bad news is the therapist found lots of issues (weak external rotators, a boatload of trigger points in my back, bad clavicle and shoulder position, restricted ROM in my neck); the good news is that she believes that all of them can be successfully corrected. She was very upbeat about the prospects for a return to "better than before injury" capacity.

First actual therapy appointment is tomorrow. For the time being, she was adamant that I do no shoulder exercises other than some stretches designed to loosen up my clavicles so my workouts will be legs and cardio for a while. :(

John Burch 04-03-2012 06:21 PM

Re: Over 50 Crossfitters Sign In
 
Cliff 200 Lb stone Dude you are one strong Man, moving a stone around that size takes some Muscle!!

Andrew Welcome, That sounds like the start of a great story I hope you will tell us more about your Journey

4/3 wu DU's 50 Burpees YAY Burpees

WOD
75 WB
750m row
50 pushup
50 ABmat situps
25 Burpees
25 DU
18:17
post 50 T2B 7:18

m/57/180

Bill Hoogsteden 04-03-2012 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Andrew - Welcome!! Sounds like you are off to a great start!! If you can do Angie, you can do anything!! Claw speaks the truth!! (What a firebreather on that WOD!! Pistols!! Sheesh!! WTG!!)

Thanks Helen! It took TWO Years, so it's even sweeter!!
I was thinking maybe the butterfly put stress on you, especially after the TGUs. Hope you're feeling better.
A definite YES on the T's & Hoodies! (I'm not exactly a midget!! :rofl:)

Jack - You should hear my knees snap, crackle, & pop! Nice job on that weighted walking lunge/burpees (Yay! Burpees!!) WOD - @ 3 times longer than everyone usually does! Sweet!! Nothing like WOD flashbacks!!

Alden - Talk about weather swings!! Nice Job on that WOD, especially the run Times. Hope the PT goes well!

[B]WU:[/B]
Shoulder plank rolls on wall balls
10 jack knifes with feet on wall balls
3 sets of 3 push ups with feet on wall ball (normal width, close width, wide width)
10 push ups with hands on the wall ball.
5 push ups with one hand on the wall ball then switch to the other hand on Wall Ball.
Wall Ball Tosses (Front and back facing.)

[B]WOD:[/B]
5 Rounds:
Max Reps BW bench press

185# (BW+/_22#)
6, 5, 4, 3, 3

Then:
Death by 10m runs

12 rounds & 12 on the 13th minute!

[I]185 was tougher than I thought. Last two rounds were brutal. The 10m ladder was a shuttle run - not my favorite, but at least I didn't hurt my hammies as I did previously. A good WOD![/I]

Helen M Brennan 04-04-2012 12:57 AM

Re: Over 50 Crossfitters Sign In
 
1)
4 april
28 min cut off
25 press - 10kg
50 back extension
25 ring row
75 push press 20kg
150 du

this was the modified WOD taking into account groin injury and now really tight and painful right hamstring ( this getting more experienced in life sucks at times)
Completed all save the last 8 DUs this is the first time i have actually managed any DUs in a WOD...

They all consisted of the good old skip, skip DU, skip,skip DU/ but i got all the way thru to 142 reps like that so it has afterall been a good day.


2)
Alden.. hehehe your shoulder sounds similar to mine. The good news is that with trigger point therapy, and a heap of physio it is getting better.. now to catch up the lost strength

3)
welcome Andrew.
I am impressed

4)
william,
two years... thats even more satisfying. it has taken me 2.5 years to actually get more than 1 or 2 DUs..

way to go everyone.... i am speechless tho at Cliffs 200lb stone handling abilities... or amybe its exhaustion at the mere thought

cheers all

Happy Easter

helen

Cliff Miller 04-04-2012 05:16 AM

Re: Over 50 Crossfitters Sign In
 
'twernt nothing that 200lb stone lift :) thanks though. if anyone ever gets a chance to try them give don't miss out. they look intimidating as heck but once you figure out the right way to do it the smaller ones are not that bad.

i helped our gym make 8 different sizes from 90 up to 245 lbs. the smaller ones are fun to mess around with. the biggers ones mess with your mind.

last nite modified angie

100 30lb dbell bent row
100 30lb dbell bench press
100 sit up
100 squat

18:49

Jack Davis 04-04-2012 08:43 AM

Re: Over 50 Crossfitters Sign In
 
Big Clean Complex

6 Rounds of:

High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Press
High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Jerk
High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Split Jerk

Do all 12 reps without dropping the bar then rest as needed between sets.
Try to go up in weight each set.

95,95,105,105,115,115

Great workout!

Deb Weber 04-04-2012 08:57 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Big Clean Complex

6 Rounds of:

High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Press
High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Push Jerk
High Hang Squat Clean+Hang Squat Clean+ Squat Clean+Split Jerk

Do all 12 reps without dropping the bar then rest as needed between sets.
Try to go up in weight each set.

95,95,105,105,115,115

Great workout!
[/QUOTE]
How long you think that took? really long? (Kinda thinking of trying it during Easter break....) Can see why you'd need to do it with light weights, gee!

Jack Davis 04-04-2012 09:41 AM

Re: Over 50 Crossfitters Sign In
 
Took me about 35 minutes. Not too bad.


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