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Stephen R. Lampl 07-01-2010 09:28 PM

Re: Over 50 Crossfitters Sign In
 
1 Attachment(s)
[quote=William Hoogsteden;805269][B].....[/B][B]Steve:[/B] Is that Rippetoe article on the website?[/quote]

Bill,

I don't know, but a link to the article (Word doc) is posted below:

Great job on today's WOD - - props on the kipping pull-ups!

Jim Cordes 07-02-2010 11:26 AM

Re: Over 50 Crossfitters Sign In
 
7/1 WOD

“Danny”
AMRAP 20 Min:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull Ups

2-2/3 rounds (4 pull ups done on last round) @ 95#. Not sure I like this one. It is too many reps in each round, so the number of rounds ends up being so low. Somehow WOD's with faster rounds seem to push me harder.

Box jumps done on 20" box with 45# plate on top, meaning my jumps had to be more precise. This was a good thing. Push presses started with 10 straight, then devolved to 7, then 6, and 5. I find that when I get really gassed on barbell moves, my form becomes more efficient by necessity. Really felt I was popping the hips to get the bar up by the end. This was a good thing. Pull ups once again were disappointing. I had hoped to knock out at least 15 or so straight, but was only able to get about 10, which quickly devolved again to just a couple at a time by the end.

The Claw

John Burch 07-02-2010 06:48 PM

Re: Over 50 Crossfitters Sign In
 
WU
3X20 GHD Backextension
2X25 GHD Situps
2X21 54# KB Swing

Push Jerk
5@95#
5@115#
5@125#
5@135#
5@145#
5@155#

WOD
10-1 185# DL
1-10 Burpees

10:03

m/55/178 CrossFitChesterton

Pat Quigley 07-02-2010 06:52 PM

Re: Over 50 Crossfitters Sign In
 
Stephen thanks for the referral to Mark R's rehab advice. I wasn't sure from reading it what muscle he was describing for rehab and how the squats would fit any muscle. Unless he feels that any whole body exercise would work. In any event, since I'm working on rehabing hamstrings, I did stiff legged dead lifts with the barbell. It was sore as he described and yet I do not think that I injured it again.

Thursday 100701

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Made a few accomodations to this. Pull up were done w. parallel grip. Sit ups were on an exercise ball w. feet anchored (this took pressure of hamstrings). Completed in 22:49. I have to spend more time and learn the kip----it would have made this so much easier.

Bill Hoogsteden 07-02-2010 09:28 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Stephen R. Lampl;805311]Bill,

I don't know, but a link to the article (Word doc) is posted below:

Great job on today's WOD - - props on the kipping pull-ups![/quote]

Thanks, Steve!

Got out in my place today!

[B]WU:[/B]
2 of our Box gym lengths walking lunges
1 length roll overs
2 lengths "Frankenstein Walks"
2 lengths inch worms (only one push up)

[B]WOD:[/B]

On each hand

10 26# kettlebell swings (Russian)
10 26# kettlebell cleans
10 26# kettlebell squats
10 26# kettlebell push presses
400m run
22:19

[I]Single arm kettlebell work was harder to do than I thought - evenwith 1/2 the weight![/I]

Stephen R. Lampl 07-03-2010 01:10 AM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;805739]Stephen thanks for the referral to Mark R's rehab advice. I wasn't sure from reading it what muscle he was describing for rehab and how the squats would fit any muscle. Unless he feels that any whole body exercise would work. In any event, since I'm working on rehabing hamstrings, I did stiff legged dead lifts with the barbell. It was sore as he described and yet I do not think that I injured it again.

Thursday 100701

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Made a few accomodations to this. Pull up were done w. parallel grip. Sit ups were on an exercise ball w. feet anchored (this took pressure of hamstrings). Completed in 22:49. I have to spend more time and learn the kip----it would have made this so much easier.[/quote]

[quote=William Hoogsteden;805772]Thanks, Steve!

Got out in my place today!

[B]WU:[/B]
2 of our Box gym lengths walking lunges
1 length roll overs
2 lengths "Frankenstein Walks"
2 lengths inch worms (only one push up)

[B]WOD:[/B]

On each hand

10 26# kettlebell swings (Russian)
10 26# kettlebell cleans
10 26# kettlebell squats
10 26# kettlebell push presses
400m run
22:19

[I]Single arm kettlebell work was harder to do than I thought - evenwith 1/2 the weight![/I][/quote]

Pat and Bill,

You are both very welcome regarding Coach Rip's article. Though he did not specify, I was under the impression he refereed to a hamstring injury and have therefore, used this treatment method before (unfortunately - - you'd think I'd have learned!) with great results.

Great jobs on your respective workouts, you two! AWESOME!

Stephen R. Lampl 07-03-2010 01:16 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100702 FRIDAY

Unplanned, forced rest day - - stomach bug.

[/B]Needed a real rest day anyway. Stiff and sore, though R/hamstring really feeling quite good. Only occasional twinges of mild pain with certain leg positions and movements.
[/I]

Deb Weber 07-03-2010 04:00 AM

Re: Over 50 Crossfitters Sign In
 
[B]07.02.2010-Friday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:54), step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweepers, shoulder mobility & stretch

[B]WOD:[/B]
Upside down "Helen"
3 rounds for time of:
400 meter run
21 kettlebell swings - 24kg (16kg)
12 handstand push-ups

hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd. women-hands on floor, head to abmat=rx'd
[B]19:30 modified[/B] w/plate & abmat. Runs & KB swings were nothing; terrible time getting all the way down and back up in HSPUs...

Strength: Backsquat 5x115# (b/c I thought I only did three sets a few days ago)

John Burch 07-03-2010 09:56 AM

Re: Over 50 Crossfitters Sign In
 
WU
2X20 GHD Backextension
3X10 Pullup
4X10 walking Lunge
10 Windshield wipers

WOD 5 Rounds
10 35# KB each arm Squat Clean
10 K2E
8:42

Post 10 Rounds Row 1:00 rest 1:00 between Rows
2810m

m/55/178 CrossFitChesterton

John Jaeckel 07-03-2010 12:07 PM

Re: Over 50 Crossfitters Sign In
 
07.03.10:
Month 5, Week 1, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x175
3x205
Stretch

STRENGTH:
DL
5x225
5x260
6x295 ([B]F-7[/B])

WOD:
Tabata Lunges
10, 10, 10, 9, 9, 8, 8, 9
20 Knees to Elbows


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