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

Tim Randall 03-30-2011 02:44 PM

Re: Over 50 Crossfitters Sign In
 
Welcome new athletes! Love this group of winners, and the armchair coaching and encouragement is priceless!!

I won't attempt to comment on all the work done by everyone as It has been a few days since I have been near a computer!
[B]03.25.11[/B]
(last long run for me prior to my 1/2 marathon this Sunday) I was encouraged that my CF training (especially the heavy metcon's were paying off as I was in much better control of my breathing than I expected. I was able to run better than half with an average HR of 155, and only going up to 175 on the hills, I was able to maintain a 10m/m pace over the entire run and that was my goal!

[B]3.26.11[/B]
3.5hr car ride to Seattle to help my Daughter and Husband move into their new home: WOD--load a truck load, deliver, unload and carry up 3 flights of stairs for time: 8.25hrs! (not a PR but close)
[B]3.27.11[/B]
(go for run in the hills around the kids house) 3.25 miles average pace 9.45 (felt really strong and my new "Karhu" racing flats" felt awesome and were breaking in nicely!!
[B]3.28.11[/B]
(1/2 of WOD)rx for time
50-squats
35 pull-ups (first time every being able to keep kip going for a new PR of 12;))
"did manage to rip a callous:yikes:"
15 ring dips
[B]Time: 11:52[/B]

[B]03.29.11[/B]--rest day for real! limit to stretching and plank holds side/back/front 3min
(dang it I couldn't stand it) so I decided to do one more pace run in the pouring rain) to physic myself up for the potential of having to run the 1/2 marathon Sunday in the rain!
[B]Run:-3miles including 2 good 1/2mile hills--10.00 m/m pace[/B] felt strong and confident of my ability to do the Open WOD tomorrow and be able to put out a good effort in the run Sunday!

[B]03.30.11[/B]--GAMES OPEN WOD-

AMRAP-15MIN
masters Seniors-55-59-
9-DL-145#
12-Push-up-(hand lift at bottom)
15-Box jumps-20" (step-ups allowed)
After thanking God this was not a Pull-up WOD I was ready to go!
[B]8RND+9+12+3[/B]
Made good time on the Dead-lifts
Push-ups unbroken for 5 rounds--than had to break them up (slowed me down considerably!) Darn-it!
Box Jumps--jump up/step back for 4 rnds and then I felt more comfortable able to maintain pace by stepping up--
THIS WOD WAS A LOT MORE CHALLENGING THAN IT LOOKED ON THE SURFACE!--:rofl:

Good luck everyone that is entered! great way to find out where we really are in the CF world as well as it definitely;) shows us where we are in greatest need of improvement!!!

John Jaeckel 03-30-2011 04:00 PM

Re: Over 50 Crossfitters Sign In
 
03.30.11
(Two days until "official" membership in this thread. Wait, it's "over 50", so it'll be a year and two days 'til I'm 51 Lord help me)

Wendler 5/3/1, Month 2, Week 3
Bench Press Day

WARM
Run 1/4 mile
20 rollovers
BP 5x135

WOD
BP
5x185
3x205
3x225

CASHOUT/ASSISTIVE
12 Dips
12 GHD Situps
:45 Plank

Pat Quigley 03-30-2011 04:19 PM

Re: Over 50 Crossfitters Sign In
 
Lots of warm up. Still stiff from Monday's BS.

Strength : Bench: 5X 160, 190, 220 w. bands.

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Scale: step up on box. 6R+2DL. This was a gasser. Step ups were the most tiring part.

Jim Colby 03-30-2011 07:55 PM

Re: Over 50 Crossfitters Sign In
 
Welcome Martha and Vicki!
Tim, good luck in your race on Sunday!
JB, very impressive time on Grace (see below).

[B][U]March 30[/U][/B]
[U]Warm-Up[/U]
Ran 1 mile
10 minutes of dynamic stretching and mobility work
[U]WOD[/U]
[B]"Abbate"[/B]
Run 1 mile
155 pound Clean and jerk, 21 reps ([I]Scaled to 135# and 30 reps first round to try [B]Grace[/B] for first time[/I])
Run 800 meters
155 pound Clean and jerk, 21 reps ([I]scaled to 135#, 12 reps since did 30 reps in round one[/I])
Run 1 Mile
[B]28:48 (includes Grace time of 6:10)[/B]
Stretched

Gamed the run at an 8 minute/mile pace to try to save energy for the clean and jerks, to no avail. The runs were pretty easy, but I died on the C&Js. I never practice them and they are more accurately described as reverse curls combined with a shoulder/push press. The few times I used momentum and leverage properly, the bar came up much easier. Deb you would probably fall to the ground laughing if you saw my form today. Anyway, it was a good workout!
__________________

John Burch 03-31-2011 07:07 AM

Re: Over 50 Crossfitters Sign In
 
Thats a lot of overhead @ 135 Jim and with all the rest of the running looks like a man killer. I may do the Games WOD today @ 8,900 elv and see how it goes.

3/28
we did a WU but what I dont recall
WOD 15:00 AMRAP
5 front squat @ 135
5 PP @ 95
5 MB 20# situp leg lift something or other
8 to 11 rounds I duknow?

3/30
WU of something or other
WOD 4 rounds
200m row
30 ALT KB swings @ 40
15 20" BJ
5 O/H Squat @ 95
time :shrug::shrug:

we did a brutal 6:00 AB work after each of these WODs

O yea welcome Ladies hope you girls stick around, Deb is the only girl we have been able to hold on to, But she's a good one and we not letting her go.
but anyway welcome and glad to have ya

m/56/180

Jack Davis 03-31-2011 07:08 AM

Re: Over 50 Crossfitters Sign In
 
Strength: BP 5 X 155, 180, 205

Thrusters: 3 X 95, 135, 155, 155, 165, 165, 165

Bill Hoogsteden 03-31-2011 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Welcome [B]Martha[/B] and [B]Vicki[/B]!!

[quote=Deb Borbone;920286]...You know what helped me a lot with OHS? Pigeon stretch & the Mobility wod with the hip stretch that KStarr said was worse than waterboarding (yeah, I THOUGHT I'd been stretching my psoas...)

Best tips so far: pushing my knees out and getting my butt under my shoulders instead of sticking it out behind me, and pushing up & out on the bar on the way up. Getting slowly better...[/quote]

Ha! That's EXACTLY what the instructor had us do!! "Getting slowly better" is the motto!

Deb & Michelle - LOVE your discussion on the proper push up form! I've been trying to focus on "the hollow rock" position & holding the back solid. Easier said than done on or about your 30th rep! :rofl: The Open WOD #2 will push your back when doing push ups!

Tim, Pat, & John B - great job on the Open WOD!

John J - Happy Early Birthday!

Jim Colby - Way to go on that hero WOD! Running & cleans are my goats. I've been told cleans aren't reverse curls, I have to work the bar from the "scarecrow" position by whipping my elbows to the rack position. Tough for me to do! These Oly lifts are so much technique!

Jack - Awesome on those thrusters (& the the benchs!)

[B]WU:[/B]
2x
400m run
50 ft-
high knees
butt kickers
Frankenstein Walks
Straight leg kick forward, back, & forward
Spiderman
10 Push ups raising one arm up.

[B]WOD:[/B]

Mary

20 min AMRAP:

5 Handstand Push-ups
10 One legged squats, alternating (assisted especially on my right leg!)
15 Blue band assisted Pull-ups

6 rounds + 5 Handstand Push ups + 10 pistols

[I]This was brutal! The only thing I felt good about was the HSPUS[/I]!
After WOD:
Clean practice

Deb Weber 03-31-2011 07:15 PM

Re: Over 50 Crossfitters Sign In
 
[B]3_31_11 Thursday[/B]

Warmup

[B]Squat[/B]
15kg/5
35kg/5
40kg/5 (2)
[B]
Powerclean[/B]
35kg/3
40kg/3 (2)
45kg/3
50kg/2 (2)
55kg/1 (3) had one with the bar away here.
45kg/3 (3)

[B]Jerk[/B]
15kg/4
25kg/3
30kg/3
35kg/3
40kg/3 (2)
45kg/2
50kg/2
50kg/1 (3)
55kg/1 (3) I had a miss, fatigued and freaking rosen! Feels like my feet stuck to the floor under the heavier weight.
40kg/2 (2)
working on not looking up.

thanks JB. JJ - isn't this your 50th year?? Over 49. After tomorrow you're over 50. [B]HAPPY BIRTHDAY[/B] :D
Jim, I fall to the ground laughing at MY form, STILL.

Tim Randall 03-31-2011 09:33 PM

Re: Over 50 Crossfitters Sign In
 
William,

Thanks Good buddy! The Open WOD was fun and another example of just how great CF is for exposing our weaknesses! Your WU routine is inspiring to me and I look forward to all your posts as they too inspire me to ''do more"!

Deb you are putting up some good numbers on those lifts! I am amazed at the weights you ladies put overhead!

As for me, I took today off to spend some (not exercising) time with my wonderful bride of 33+ years! Finally the sun came out and introduced itself for at least 3 hours! Sure would be a blessing if it doesn't rain for the 1/2 marathon this Sunday?

Some amazing performances are being posted on the Open Leader board! Dang there are some "Beasts" in every age group!

have fun folks and keep up the good work!

Cliff Miller 03-31-2011 10:19 PM

Re: Over 50 Crossfitters Sign In
 
yesterday purple banded back squats

12x2 175 lbs

today

3x40 yds prowler pull...

240-250-260

almost did not get the 260. the last 5 yards really sucked.


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