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Deb Weber 03-06-2012 04:34 AM

Re: Over 50 Crossfitters Sign In
No, I didn't critique John B's video, just gave it a thumbs up. I realize they probably don't count those, but just in case!
It was a fun week - my struggle was suddenly EVERYBODY's!!!
PS - the biggest thing is people dont bring the bar IN W/THEIR LATS... and pulling it to your thigh or lap with arms then jumping is wrong (no jumping in WLing).

Helen M Brennan 03-06-2012 04:56 AM

Re: Over 50 Crossfitters Sign In
WOD March 5
for time
power clean female 35kg
thruster 35kg

did 24kg 14m11sec
I really struggle with clean and with the snatch for that matter.. they are on my extra work list.



Deb Weber 03-06-2012 05:28 AM

Re: Over 50 Crossfitters Sign In
go [B]helen!![/B] another role model.
Be(a)st breakfast ever:
3 eggs, spinach, tomato w/hot sauce, grits with walnut/pecan butter & a tiny bit of honey... cinnamon turmeric ginger... ahhhhh!!!!

Cliff Miller 03-06-2012 08:47 AM

Re: Over 50 Crossfitters Sign In
mmmmm grits w/ anything......sounds great deb. when i mention grits up here most people look at me sideways and walk away. they don't know what they are missing.

last nite

15 dead cleans (kinda a combination of dead lifts to a low clean position) 135 lbs

then 7 rounds

7 per side 12kb kb swing
7 ring row
7 24" box jump


Jack Davis 03-06-2012 10:47 AM

Re: Over 50 Crossfitters Sign In
Anyone what to guess 12.3 ?

My guess is another single mode with a different set up or a chipper.:D

Alden Hingle 03-06-2012 11:03 AM

Re: Over 50 Crossfitters Sign In
+1 on the grits. Especially if they haver cheddar or jalapeño cheese in them. I, on the other hand, had a mango yogurt smoothie with protein powder because I was slow getting out of bed and starting my workout this AM.

3/06/2012 Back Squats

Warmup: Row 500m, Abmat situpsX20, 35# KB swings X15X2, Good mornings 20, 30, 45X10, pushups, pulldowns 85#X20

Workout: Back squats 5-5-5-5-5
135, 165, 185, 205, 215 (PR)

Cash Out: Squats 135 X 10, Row 500m, chin pulls 85#X20

Deb Weber 03-06-2012 11:32 AM

Re: Over 50 Crossfitters Sign In
ok you caught me, I do eat some cheese :)

Workout: Back squats 5-5-5-5-5
135, 165, 185, 205, 215 (PR)
Every time you squat, you get a PR!!! :highfive: And with 5's!!! Are these highbar, lowbar??

Jim Cordes 03-06-2012 12:45 PM

Re: Over 50 Crossfitters Sign In
3/6 WOD

Thrusters (95#/65#)
Pull Ups

7:29. Extremely pleased with this result! It's a 1:59 PR over my last effort. (Got to bang the PR gong!) :pepper:

I will get faster as my rests intervals become more infrequent and shorter. First round did 10 thrusters and 10 pull ups straight, devolved to 2's by the end. Weighed 153 this morning. Thanks to BWood for counting.

Huge class this morning, guess nobody got scared away. Link to whiteboard (WFS) [url][/url]


Alden Hingle 03-06-2012 02:35 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Deb Borbone;1040718]
Every time you squat, you get a PR!!! :highfive: And with 5's!!! Are these highbar, lowbar??[/QUOTE]

Deb - I've been following something Jeff Martin on the BrandX site suggested for people trying to increase their overall body strength without going all out on the CFSB approach. As part of my warmup, once a week I do 4 sets of 5 deadlifts or 4 sets of 5 squats. So far, I've been able to add five pounds per week to those lifts. I usually space the deadlifts and squats across a rest day so as not to overdo the workload. I just started back to doing shoulder presses; I made it to 90#X5X3 this week. I'll ease into a similar approach for the presses.

Glad you asked the high bar - low bar question. I used to do low bar squats but have been doing high bar since I hurt my shoulder. I have had some ROM challenges and couldn't get the left arm into position for a low bar squat. Now that the shoulder is improving, I need to start working on the low bar squats again. They feel better on my back and I'll need that; 215 definitely felt heavy this morning.

Tim Randall 03-06-2012 04:43 PM

Re: Over 50 Crossfitters Sign In
Allen- nice work on that 5,5,5,5,5 BS PR! I can relate to that weight!
Found it made a 10# difference for me yesterday when my coach had me reallllly slow down on the last 2 reps so the momentum didn't drive me into and stick me at the bottom!

Jim C.- Congrats on the Fran PR! 1.59 is big!

QUESTION? Iam looking for a good fuel source for pre-workout heavy met-con?
I seem to run out of gas two soon? It is one of my goals this year to better my cardio endurance while also developing more upper body strength/ flexibility.

I am an open book (all suggestions absorbed) THANKS

Jim C.---pull ups, box jumps and dead lifts (or Du's instead of box jumps):pepper:

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