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John Jaeckel 03-20-2011 02:40 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1, month 2, week 1
OHS day

Run 1/4 mile
8 OHS w/Oly bar


12 push press (alternating front and rear) @75 lbs
12 GHD sit ups (full ROM)
:45 plank

Jim Colby 03-20-2011 06:59 PM

Re: Over 50 Crossfitters Sign In
[B][U]March 16[/U][/B]
8x100 yds, 30 sec RI (1:31-35 pace)

[B][U]March 17[/U][/B]
Had to drive into Brooklyn to get a truck inspected (2004 Toyota Tundra) and get title on it. My son and I will drive it out to U of Wyoming this fall and he will use it out there do do various outdoor activities.

[B][U]March 18[/U][/B]
3x500 yds, 2 min RI (9:00, 8:43:, 8:57)

[B][U]March 19[/U][/B]
Drove into Brooklyn to pick up truck and finished reading Atlas Shrugged for a book club meeting tonight, therefore no WOD. Great discussion on the book tonight.
March 20[/U][/B]
Swam 1500 yds straight (27:45, HR mid 130s), then
Ran 4.6 mile hill route (700 ft of elevation gain) 40:03 (HR 137 avg, peak 149)

Cliff Miller 03-20-2011 07:48 PM

Re: Over 50 Crossfitters Sign In
great work over the weekend everybody.

have a busier than normal work week comming up. lots of travel for someone who's comute is 8 minutes. 10 if i don't hit the 3 lights right. so i snuck into the gym tonite to make up for later in the week.

8x2 back squats w/190 lb and purple bands

100 16" box step up w/60 lb saftey bar.


Deb Weber 03-21-2011 04:02 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]finished reading Atlas Shrugged [/QUOTE]
who is john galt? great read. Love Ayn Rand. Have no time anymore!!!

You can do it, [B]JB![/B]

Jim Cordes 03-21-2011 12:07 PM

Re: Over 50 Crossfitters Sign In
3/19 WOD
Open WOD #1
AMRAP 10 Double unders + 75# power snatch.
4 rounds plus 2 d/u's. D/U's went well, pleased with this result.

3/20 Workout @ SBAC
OHS 1-1-1-1-1
FS 1-1-1-1-1
50-40-30-20-10 Double unders and sit ups.

OHS: 105-115-125-135-140f
FS: 165-175-185-195-205*

Annie: 9:15. PR!
Double unders going well, so I wanted to give Annie another try. I am able to link about 12-20 for the most part. Sit ups still slow.

The Claw

Tim Randall 03-21-2011 02:04 PM

Re: Over 50 Crossfitters Sign In
Tough Week (other areas of life) but hey thats life!!

Jim Colby---nice run on those hills!!! (your efforts are truly inspiring!!)
Jim Cordes---Nice work on Open WOD#1

No doubt trying to fit in the Open WOD's and my first 1/2 marathon run and three W/E's out of town in a row is going to be a challenge!

Got in (my Longest) run ever yesterday
11.26 miles with some good headwind and hills 10m/m pace average for 1hr-55min--(definetely trashed):rofl: after doing the Open WOD two consecetive days prior but built up my confindence that I could run for 13miles on race day!

[B]Good success to everyone entered in the GAMES![/B]
(wasn't hard to notice) the number of entries for those of us qualifying for 'Senior Discounts' is pretty thin?

Michelle Simpson 03-21-2011 02:30 PM

Re: Over 50 Crossfitters Sign In
[B]Deb Nice improvements!![/B]

Sectionals WOD 1
30 DU's
15 Power Snatch
2 rounds 2 reps.

1 for hour drive to Atlanta for time, 3:35 :rofl:

Rest aka Segway tour of Atlanta, unexpectedly had a blast doing this.

Run 1/2 marathon for time: 2:53:03 beat my old time by close to 20 minutes. Even better than that? In three years I've run no farther than 5K and completed the 1/2 with nothing more than sore knees and hip flexors and most of the run was up hill.

Can't complain about any of the above at 48 years old!

Deb Weber 03-21-2011 05:53 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]Run 1/2 marathon for time: 2:53:03 beat my old time by close to 20 minutes. Even better than that? In three years I've run no farther than 5K and completed the 1/2 with nothing more than sore knees and hip flexors and most of the run was up hill.[/QUOTE]

Awesome, [B]Michelle!!![/B] :super: OMG I could never do it, the MP 10k makes me tremble!
Nice WOD 1 & Annie [B]Claw[/B]....on a roll with your DUs - I guess the Q now is, will you do it over? Hmmm, no pressure, you always have your old score.

[B]3.21.11 Monday[/B]


40kg/1 (3)
43kg/1 (2) 1 miss, lost my start, and a [B]PR![/B] :D Happy! None of this felt heavy, couple misses because of technique and catching in too narrow a stance. I think the videotaping helped, and also my coach told me LOOSE arms, I had them all tense to try and pull the bar IN. Need to be more explosive and confident.

[B]Snatch Pull[/B]
50kg/1 (4)
I like these. Coach said I did these perfect. (that [I]NEVER[/I] happens)

[B]Power Clean off the Boxes[/B]
43kg/2 (2)

[B]Back Squat[/B]
45kg/2 (6)
55kg/2 (6)

Great night in the gym! I lifted tonite with Lee and Dave, my coach works with them; I watch listen and learn from them too. Coach Roselli hasn't been there since the Arnold thing, wonder whats up with that. I should bop over to MWOD and thank Kstarr for that "waterboarding" MWOD - did it yesterday, among others, OMG the most painful one I ever did, ached for hours afterward. But better today!! I felt great, in spite of not having not slept last nite...still adjusting to the time switch, its weird, I fall asleep by 9:30, 10, wake at 12 or 1....

Bill Hoogsteden 03-21-2011 06:54 PM

Re: Over 50 Crossfitters Sign In
I'm still trying to figure out that Grok stuff to worry about that Galt guy!

Tim - Love your attitude about DUs! Great job in WOD 1! Have you checked out the videos on the Gymnastics WOD [URL=""][/URL]? Carl Paoli has some real good stuff on the 1st WOD.

Deb - You're making awesome progress in a month & a half IMHO!

JB - Hear you on those Double unders!! The good thing is that the open is pushing us beyond where we are!

Jim - Got to watch those trips to Brooklyn!!;)

Claw - I told you you're a beast! Awesome!

Michelle - You ROCK!! Great job on WOD#1 AND Crushing the 1/2 Marathon!! Way to kick@$$!!

[B]20 March

800m run

some MWOD stuff!

[B]Gymnastics WOD (Sat):[/B]
5 RFT:
10 Tuck Ups
10 V Ups
10 Straddle Ups
10 Leg Circles to your Right
10 Leg Circles to your Left
Recover 1 minute between rounds


[I]My back WAS SORE afterwards! But it felt good![/I]
Did some head stand stuff, backward & forward rolls AND got a handstand back against the wall!! I had a mental thing about it & the progressions I've been playing with have helped!!

[B]21 Mar


3 rounds of 10:
Over head PVC squats
box jumps


For time:

35 25# dumb bell snatches
row 1000m
25 25# dumb bell snatches
row 750m
15 25# dumb bell snatches
row 500m


[I]Scaled weight & reps to focus on form. Still brutal, but I feel I've got my dumb brll snatches down![/I]

Came in 2nd in the after WOD Squat challenge, 7:58 squat hold. Could barely walk afterwards!:)

Cliff Miller 03-21-2011 07:01 PM

Re: Over 50 Crossfitters Sign In
i better be careful i might start to enjoy this running thing.

3x800 3 min. rest between runs.

average time 3:49 per.

lots of streching afterwards and attempted some shoulder work. still tenative about the damn thing. oh well one day at a time.

great work everybody!!!!!

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