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Jim Colby 01-12-2011 08:49 AM

Re: Over 50 Crossfitters Sign In
Just like in the video....get your chin over the bar any way you can.

John Burch 01-12-2011 01:58 PM

Re: Over 50 Crossfitters Sign In
3x20GHD back ext
3x10 reverse hypers @ 60#
20 pushup

EMOM 15:00
3 Thrusters
3 Hang Cleans
all @ 95#


Pat Quigley 01-12-2011 04:12 PM

Re: Over 50 Crossfitters Sign In
Had a relapse of sorts after my last workout and took more time off.

Mobility WOD: hip flexors, IT band, and shins.

Strength: Back squat 3X 185, 225, 245. Bench Press: 3X115, 135, 185.

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Completed 7R+157M row.

John Burch 01-12-2011 08:28 PM

Re: Over 50 Crossfitters Sign In
3x12 GHD Back ext @45
4x10 reverse hypers @ 60
2x30 ab mat situps

max bench press 6x135/6x185/1@225/2@245/1@255/1@260
pushpress 6x95 3x145 3x165
ring dips 15/15/10/10/10
band extensions 30/30
hang clean high pull 6x4@115

WOD 3 rounds
500m row
10 burpees 3 pushup with each burpee

hang in Pat

Cliff Miller 01-12-2011 09:04 PM

Re: Over 50 Crossfitters Sign In
great job terry in the comp. i am contemplating trying one if and when my shoulder is 100% recovered. in a twisted sort of way they look like fun.

busy week and past weekend. up way to early saturday to catch a ferry. made a mistake on the return ferry time and was watching the football and hockey games at pub next to the ferry terminal when the ferry we needed to catch to make the next ferry home left. that pit stop added about 3 extra hours of driving and missed sleep time. but at least the jets and canucks won.

monday at work at 5 a.m. put in an 11 hour day and then off to the box....3 rounds 200 m. run 30 squats....5:38

tuesday at work at 6 a.m. put in a 10 hour day without eating properly or drink enough water. bailed on going to the box....i think the weekend and 2 busy days caught up to me.

today woke up to 25 c.m. of snow. at work at 6 a.m. another 10 hour day but draged my butt to the box...saw the W.O.D. and said to my coach that's it. he smirked at me and walked away.

10 rounds

3 - 225 back squat
10 situps


as i lay on the floor making my sweat angle donation to the gym my coach walked by and said something to the effect of "how was that's it". all i could do was smile.

had to come home and deal with finding my driveway. they are calling for upto 70 c.m. over the next 72 hours. so glad i bought snow tires for the first time in my life this year.

keep up the great work everybody.

Martha Lamb 01-13-2011 01:22 PM

Re: Over 50 Crossfitters Sign In
Just found this thread...I'm 53 years old, 114 lbs., 5'3", and I've been Crossfitting for about 20 months now. In the last few weeks I've set PRs for deadlifts (200 lbs) and squats (130) and I'm eager to push past these marks. I find that my progress isn't quite as fast as my 20 year old counterparts, but it is steady and significant.

Bill Houghton 01-13-2011 05:15 PM

Re: Over 50 Crossfitters Sign In
Welcome Martha. Great bunch of folks here. I marvel at their accomplishments. It gives me hope and encrouagement to see the progress they post. Great PR's you've been setting. Please check in often and let us know what you are up to.

Deb Weber 01-13-2011 06:19 PM

Re: Over 50 Crossfitters Sign In
Nice to meet you, [B]Martha[/B]!! Nice work.


Trained at the new gym today. The whole place was full, they have a meet on Saturday. The coach kept telling me don't be nervous - yeah right, dude - [I]Danica Rue[/I] was there, she was watching what I was doing! She looked strong as f**k, was rehabbing an injury but I saw her doing clean pulls & pushpressing a lot of weight. Impressive. & I was the oldest one there (of course).

It was Danica's coach, Pete Roselli, who was coaching me today. Duh. Nice guy.

All technique and position work with just the bar today. He explained to me that normally we wouldn't back & front squat on the same day, he just wanted to see what I did and how I did it. He also told me people would kill for my build, and also my hands & long thumbs. ???? go figure!

backsquat/OHS combo (backsquat snatch grip touch & go to OH, OHS hold, and up)

10 singles?
3 sets of 6

Bunch of singles
couple sets of triples??
maybe 6's I forget

Some singles
3 sets of 6

[B]Clean & Jerk[/B]
Some singles
3 sets of 6

[I]I asked high or low bar - looked at me like I was nuts.
Told me whatever Ive been doing forget it, that powerlifting crap. Highbar it is.[/I]
3/4 sets of 5, w/just 5kg plates

3/4 sets of 5, w/just 5kg plates

Shin stretches

Geez, 3-4 cues and what a difference, my snatch and my jerk was much better.

Jojo Reyes 01-13-2011 10:22 PM

Re: Over 50 Crossfitters Sign In
interesting... I never saw this thread. how did I miss it? I need to frequent this place more often..;)

Deb Weber 01-14-2011 05:40 PM

Re: Over 50 Crossfitters Sign In
[B]01.14.2011-Friday-Day 5[/B]
Warmup: Row 500, squat lunge et al shoulder mobility & stretch
Complete as many rounds as possible in 15 minutes of:
5 burpee box jumps **
5 squat cleans
** shedkicker do 5 wall climbs
Men's rx'd squat clean based upon body weight:
100lbs - 185lbs = 100% bodyweight
190lbs - 225+lbs = 85% bodyweight
Women's rx'd squat clean = 75% bodyweight
[B]1 Round + 3 climbs.[/B] Today was a disaster!!! I used 105# for the sq cleans (s/b 113?) b/c I knew I wouldn't get down to where they said I should the right way (my coach said, just clean it and then front squat it but Im stubborn). The wall climbs took most of the time, I had to have done 5 that were incomplete incl. a fall on my chin, no big.... the deal was to touch your chest to the wall, but as soon as I did, my back would arch, I lost my hollow - and I couldn't save those 5. The good ones I tried to do slow and with a hollow, without sliding down the wall. My coach said its for time! shoulda just done it anyhow you could! (yeah, he was right - maybe some OCD in me, ha) Next time. :shrug:

Squat clean prax with 85#, maybe 30??
Front squat with the 85#, 3x5....
Threw some jerks in there...

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