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Jim Colby 03-22-2011 05:39 PM

Re: Over 50 Crossfitters Sign In
Michelle, nice work completing the half-marathon! You've come a long way. I have a half coming up on May 15th.

For people who are trying to improve their jump roping, I couldn't string more than a couple DUs in a row last fall and then started doing the beginner jump rope agility program program at the following link as part of my warm-up every day:
It really helped. A lot of the drills don't involve DUs but will help with fine-tuning your wrist motion, timing and give you a better feel for the rope. Interestingly, I got better at DUs in part by doing the other drills. I also added 20 crossovers to the routine (they are kind of tricky at first but fun when you get them down and they look really cool in the gym). The DUs started coming along pretty naturally once I relaxed withthe rope, stopped muscling them and got better wrist control and timing. Not sure if it will help, but it worked for me. I still do this as part of my warm-up most days. Doing it every single day, if only for 10 minutes, is how to improve.

[B][U]March 22[/U][/B]
Cycled about 15 miles in around 50 mins.
Lots of good hills, but I haven't run the stats on it yet.
Forgot my HR monitor, but it was prob in the mid-130s for most of the time.

Jim Cordes 03-22-2011 06:58 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Colby;917104][U]Games Qualifier WOD[/U]
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
[B]4 rounds + 30 DUs + 8 power snatches (75#, 218 score, HR hit 160)[/B][/QUOTE]

Great result! I am going to try again this Saturday to beat my 182. You're giving me something to gun for.

The Claw

John Burch 03-23-2011 04:43 AM

Re: Over 50 Crossfitters Sign In
3/21 Back Squat
3@135 3@185 1@215 1@235 1@245

DL 3@135 3@185 1@225 1@275 1@300
6 singles @350
5x6 good mornings @115

WOD 3 rounds
run 200m apx
15 hang clean @95
10 pushup

row 500m
25 KB swings @55
10 Burpee
row 500m
25 KB swings
10 24" box jump



Michelle Simpson 03-23-2011 09:59 AM

Re: Over 50 Crossfitters Sign In
[B]Thanks Jim C![/B]

Chest to bar (band)
20" box jumps
14# wall ball shots

Jim Cordes 03-23-2011 10:12 AM

Re: Over 50 Crossfitters Sign In
3/22 WOD

Behind the Neck Split Jerks
Should have done a couple with empty bar or less weight to warm up because 95# and 105# seemed hard. Things smoothed out after that. Pleased with 145, could maybe have gone to 150 but not sure.

Followed by:
2,000 M Row for Time
8:18. This is a 24 second PR!

The Claw

John Jaeckel 03-23-2011 04:30 PM

Re: Over 50 Crossfitters Sign In
MetCon Day

Run 1/4 mile
Row 1000m
Run 1/4 mile
25 alternating arm k-bell swings @35 lb
15 GHD Situps

Bill Hoogsteden 03-23-2011 07:10 PM

Re: Over 50 Crossfitters Sign In
Jim Colby - Thanks for the link!! Gonna try them before the classes!

John B - Great Back Squats & DLs!!

Michelle - I just LOVE the last half of those 10,9,8,7,6,5,4,3,2,1 reps WODs! Great time!

Claw - I feel for on those split jerks! Not sure it's better to feel you had more or just go till there's nothing left! Congrats to the 2K row time! That's brutal!

John J - Way to go on that Metcon!

Navigate (climb/jump/step over) a set up of ten boxes randomly sized from 16" to 30".
1st time come back to start using Bear Walk
2nd time use Burpee (Yay! Burpees!) broad jumps
3rd time use Gorilla Walk
[I]This is the WARMUP?!?:eek:

3-3-3-3-3 Back Squats

135#-185#-205#-225# (PR! :pepper:)-235# (got 2, had to bail on the 3rd)

[I]Felt good even about the last one. Form was good, the instructor even pointed it out. The last 235 was a failure due to breathing wrong. (I exhaled at the bottom of the squat & lost it.) Oh well, next time!![/I]

Jim Colby 03-23-2011 07:25 PM

Re: Over 50 Crossfitters Sign In
Claw and William - :highfive: on the PRs!

[B][U]March 23[/U][/B]
Running Workout
Jogged 800M
Ran 1 mile (7:50, HR high 130s)
Walked 400M
Ran 2 miles (15:30, HR low 140s)
Walked 800M
Ran 800M (3:30, HR low 150s)
Walked 400M
Ran 800M (3:20, HR high 150s)
Jogged 800M
6 miles in total. Felt pretty good.

John Jaeckel 03-24-2011 07:01 AM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1 Month 2, Week 2
Bench Press Day



14 Dips
:60 Plank

Deb Weber 03-24-2011 05:10 PM

Re: Over 50 Crossfitters Sign In
[B]3.24.11 Thursday[/B]


30kg/2+1 (2)
37kg/1 (5) did 8 trying to get 5 good ones.:o

[B]Power Jerk From Shoulders (jerk boxes)
45kg/2 (2)
50kg/1 (2)
55kg/1 X (gym was SOOO crowded, people waiting for jerk boxes and all sharing platforms, I didn't try it again. easy jerk for me, too).

[B]Power Clean off Blocks + Jerk [/B]
35kg/2+2 (2)
40kg/2+2 (3)

[B]Back Squat[/B]

Nothing super hard or heavy in the workout; I thought I'd do great! First few snatches were ok, then, back to not having the bar close enough. No idea why; I was sick yesterday w/cold and fever, felt great today though!

And, I committed 2 cardinal sins!!! 1) Stepped over barbell, and 2) I lost the last power jerk backwards, and the bar fell off the box!!!! two big no-nos!!

First time on the jerk boxes, I guess its easier to drop the weight on them, but its different getting my bearings between them, something about them in my peripheral vision. When I lost the last jerk, I got the jerk fine, I just got distracted - people were milling around and talking right next to the right box...

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