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John Burch 12-24-2010 03:20 PM

Re: Over 50 Crossfitters Sign In
Merry Christmas to everyone, OOPS is it cool to say that these days?
Hang in there Bill with the new box
20 lunge
20 air squat
3x20 GHD back extension
3x20 K2E

Snatch Press 1 @95 1 @115
Bench Press wu @ 115/ 1@225 1@245
50 Ring dips 20/10/15/5
8 sets 8 bent over row @ 95

10-1 Snatch @65
1-10 Thruster @65

3x20 GHD
AB mat situps
Back Squat 2x10
the rest @ 235
Sumo stance/grip DL 10 sets of 3
the rest @ 335

WOD 10 rounds
1DL @315
2 Box Jump 24"
3 weighted pullup @35


Jim Colby 12-24-2010 03:43 PM

Re: Over 50 Crossfitters Sign In
[B][U]December 24[/U][/B]
10 minutes of jump rope drills
3 circuits: 5 strict DH pull-ups, 10 push-ups, 10 sit-ups, 10 squats with hold on last one at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work

[U]Main Workout[/U]
Tabata "Bottom to Bottom" Squat, then run 1 mile
Clock starts for run on rising from last squat.
Ran 1/2 mile to the HS track
[B]13 squats (15/14/13/13/13/13/13/13)
7:03 (performed outdoors on the HS track)[/B]
Ran 1/2 mile home

Bench Press: 10x45#, 10x135#, 5x185#, 5x210#, 4x240#

Shoulder stretching

For the most part, felt pretty good today. B2B squats were fine initially, but then my first couple of squats were slow ones to stretch my legs out a bit and that's when I went from 15 to 13 per tabata. The last two rounds hurt a bit. I was a bit disappointed I didn't go below 7 minutes on the run, but I need a bit more practice pacing myself on the track (unlike the treadmill where you can just dial in your goal and hang on for the ride). Overall, I feel ok about the effort. My left shoulder was a bit sore doing bench presses, but the results were ok. I've never tried more than 250# before but will try to beat that next week, along with (hopefully) new PRs on deadlifts and shoulder presses.

Ok, time to start celebrating. Merry Christmas and Happy Holidays everyone!

Pat Quigley 12-24-2010 04:31 PM

Re: Over 50 Crossfitters Sign In
I wrote down the workout this AM and never got to it. Good active family time w. daughters and grandsons. We've done a hike, one trip to playground, decorated ornaments, decorated a tree, and plan 2nd trip to playground. The 5 year old just learned to go hand over hand across an elevated ladder from one platform to another. This made me as proud as when I saw him take his first step.

Hope that you all have a great holiday.

Tim Randall 12-25-2010 01:15 AM

Re: Over 50 Crossfitters Sign In
Enjoying Christmas Eve with the "Kids" and Grandkids! Took them Sledding today and then it started raining so while everyone was watching videos I set about splitting and stacking the last 2 cords that I had hauled out of the woods!-My shoulders are a bit trashed from swinging the splitting mall :rofl: My youngest son after dinner decided he would do an evening WO with the ole man so I "took him to the wood shed" (so to speak)
WU: row 500-1:45, dislocates, leg swings
W/O: 25 air squats, 3 x 10 flys (not sure what the stack weight really is?)
3 X 5 deep dips
3 x 10 leg raises
3 x 10 Lat pull downs
3 x 10 horizontal rows
Row 500-1:42
25 Air Squats
(number 1 son did pretty good for not working out (was inspired to start working out with me after the 1st (Hallelujah)
Cool down: set out milk/cookies for Santa and help Santa bring in the "new bike"--fill my bride's stocking with a little "Bling" gift just cause!
(Merry Christmas all and to all a good night););)

Jim Colby 12-25-2010 04:09 PM

Re: Over 50 Crossfitters Sign In
[B][U]December 25[/U][/B]
10 minutes of jump rope drills
3x15 squats with hold at bottom
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
Back squats: 10x45#, 5x135#, 3x210#, 3x250#, 7x255#
75 pound Power snatch, 75 reps for time.
2.6 mile hill run
[U]Stability Work[/U]
50 x each leg of side leg raises with 3# ankle weight
50 x each arm of side-lying shoulder rotation with 5# weight
2 minute plank
Leg and shoulder stretching

Burned off the eggs benedict, bring on the turkey! Merry Christmas everyone!

Deb Weber 12-26-2010 12:10 PM

Re: Over 50 Crossfitters Sign In
[B]Happy Holidays everyone!![/B]

Unintentional rest all week; kids needed me for this and that every night.
Deadlifted on the 24th that was about it.

[B]Sunday 12.26.10[/B]
Gym is usually closed, got an email Im invited to Coach's bday WOD today so I went. We're having a blizzard - who knows if training is a go tomorrow. Got a feeling [B]Jim C[/B] and I could be shoveling snow for time!!! We're not supposed to get as much where I live, Delaware Water Gap, they're calling for over a foot down there (careful what you wish for jim :))

Warmup: just a few squats and lunges.... not enough room!! I forgot my balls too. Got weightlifting shoes for xmas, wonder if I should've worn them.
[B]WOD: Pat's Birthday[/B]
3 rounds:
•13 Power Snatch
•13 OHS
25 Body Blasters (burpee/pullup/knee to elbow)
3 rounds:
•13 power clean
•13 push press
50 burpee box jump 20"
3 rounds:
•13 SDHP
•13 Pullups
71 Kettlebell swings 32/16kg
[B]37:xx [/B] Pullups & KB swings - grip was gone at the end, did 75 swings. Other than my coach, who scaled up to 65#, no other girls Rxd this one... Not that happy with the time it didn't seem that hard... got it done.

Tim Randall 12-26-2010 03:23 PM

Re: Over 50 Crossfitters Sign In
Great work Deb~ and the rest of you. Looks like a lot of you are persevering through the in-climate weather and the temptation to over indulge during the Holidays.

Must say I have not been as consistent as I could be (while away from the gym and home) I have been nagged by a lot of muscle strain and minor injuries that are really causing a "battlefield" in my mind! I am considering finding a professional sports physical therapist after the first to do a comprehensive evaluation of my muscular condition/ROM from a medical standpoint (any suggestions) from the rest of you "more seasoned athletes" is welcomed. Seems that most of the guys I workout with including my Coach/box owner are less than half my age and are not used to working with us older folks.
I do intend to maintain consistent effort in this coming year and do even a better job with nutrition.

Thanks to all of you for a great year of encouragement and comradely
Be Blessed!

Jim Colby 12-26-2010 05:57 PM

Re: Over 50 Crossfitters Sign In
Nice job on the workout Deb (it looked tough!), and you're right about the snow! :yikes: I don't mind though, reminds me of being back in Canada. There will be quite a lot of shoveling over the next 24 hours though.

[B][U]December 26[/U][/B]
[U]Swim Workout[/U]
1x400 yds (warm-up, untimed)
2x200 yds (3:30, 3:25)
4x100 yds (1:35-37)
6x50 yds (0:41-44)

[U]Skill Work[/U]
10 minutes of jump rope practics
Power cleans: 3x135#, 1x155#, 1x175# (tied PR), 185# (F)

[U]Necessary Work[/U]
Shoveled 4" of snow with my son (30 minutes). One more snow circuit tonight and then probably another very big one in the morning.

Swim felt good and the times are starting to drop. Jumping rope felt good, power cleans sucked. I thought I would get 185# easy, but need to be a bit quicker and aggressive dropping under the bar. More practice needed. I think I will add this to the 5-3-1 weekly rotation.

Deb Weber 12-27-2010 06:48 AM

Re: Over 50 Crossfitters Sign In
Jim hope you made out ok in the snow. For a change Blairstown got LESS than everyone else, maybe 6"?? not bad at all.

Michelle Simpson 12-27-2010 02:25 PM

Re: Over 50 Crossfitters Sign In
[B]Deb nice workout![/B]

Tabata bottom to bottom plus 1 mile run.
This one was ugly. 10 on the squats 11:22 on the run, nothing like a 32 degree run in the dark. :)

Upper body strength workout at home, box closed for 3 days.

Split Jerk 1-1-1-1-1-1-1
85-95-95-100x-95-95-100 pr by 10# since Sept.

It felt great to be back at it today after 2 days of rest.

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