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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

John Burch 08-18-2010 06:27 PM

Re: Over 50 Crossfitters Sign In
 
Deb B you say slow down, and your doing am burpees pm WODs and strenght training, I just want to follow your lead. Your doing some great work I would like to work in the am but with a job start time of 6 am well, but thanks for taking notice of my posts and you thoughts

8/16
snatch 4x1 all @ 115#
5x2 snatch complex I did 8 rounds
WOD 3 rounds
20 KB swings @ 45#
15 clapping pushup
10 24" box jumps
6:31

8/18
WU
stretch
30 jumpingjack
20 20# wallball
20 jumping jack
10 wallball
10 jumping jack
5 wallball

3x8 muscle snatch
8@65
8@85
8@85
4x1 clean @155#
5x5 hang clean high pull
5@95
5@95
5@100
5@105
5@105
WOD
10-1 Pullups
1-10 pushpress @115#
10:54

m/55/180 CrossFitChesterton

Stephen R. Lampl 08-18-2010 09:58 PM

Re: Over 50 Crossfitters Sign In
 
[quote=William Hoogsteden;829136]Steve- Glad to see you're back in action! Take it easy & LISTEN to your body!

[B]WU:[/B]
400m run
Stretching
200m run
Suicides on Basketball court
200m run (100m backwards)

[B]WOD:[/B]

Dead lifts:
1-10-1-20-1-30

285#-225#-285#-225#-285#(f)
[I](pulled an old injury! :ranting2: I was told[/I] [I]to stop by the instructor & started stretching! Gonna take it easy & see how it goes!)[/I][/quote]

Bill,

Thanks! Trying to slowly ramp things back up; the PT, long work hours / long travel distances, and fatigue have made even scaled WODs into challenges.

Speaking of injuries, sorry to see that you are fighting yours again. Hope the pull wasn't too severe and that you're back up to snuff soon. Great work, by the way!

Stephen R. Lampl 08-18-2010 10:05 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;829777]Stephen, as William says, good to see you back. You have been a source of encouragement to many of here. Guess you're gonna have to take some of your own advice---the hardest to follow.

Warm up 10" on treadmill. 3X10( pull up, squat, push up, sit up). Upper back stretches.

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Scaled: 2 Muscle up progessions (rings at chest height), HSPU's w. toes over bar at high chest height.

Completed 11R +2 MU progressions. This is a round more since end of last year and 3 rounds more that when I first did this last winter.:kicking0::kicking0::kicking0:

Used foam roller for 5 minutes at end of work out--esp on back.[/quote]
Pat,

Nice work on the "Nate" PR and in general!

Thanks for your encouragement! You are correct, it is hard to take one's own advice, but the lack of energy has rather self-limited my abilities to do myself much damage......:D. What I like is that I don't feel stronger, but things are starting to come a little easier. I'm gonna chalk that up to the PT and increased flexibility - - (don't mean to hold forth here.....)

Stephen R. Lampl 08-18-2010 10:13 PM

Re: Over 50 Crossfitters Sign In
 
Deb B.,

Like John B. said, you are putting in a lot of work! Awesome stuff you've got going on. BTW, the 15:10 on your WOD today strikes me as a pretty great time. That's a lot to get done despite the runs, which I'd be willing to bet you got through in or under 2:30 or so, give or take.

Question: by "hand jive" or hand release on the burpees and push-ups, are you referring to pulling your hands (barely) off the deck at the top of the push-up?

Also, what are "double burpees?"

Thanks!

Deb Weber 08-19-2010 03:49 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Question: by "hand jive" or hand release on the burpees and push-ups, are you referring to pulling your hands (barely) off the deck at the top of the push-up?

Also, what are "double burpees?"
[/QUOTE]
Thanks! My reps were pretty good and I was happy about that. Hand jive - hand release at the bottom (people look like they're waving they lift their hands up so far ;) ) . Double burpee - two pushups per burpee.

John Jaeckel 08-19-2010 05:42 PM

Re: Over 50 Crossfitters Sign In
 
08.18.10:

Rest day
Swim 100m

08.19.10:

WARMUP
Run 1000m
Full body stretch


STRENGTH:

Dead lift
3x225
3x245
3x265
3x285
3x305

WOD:

Run 1000m
4:55

Bill Hoogsteden 08-19-2010 06:42 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Stephen R. Lampl;829946]Bill,

Thanks! Trying to slowly ramp things back up; the PT, long work hours / long travel distances, and fatigue have made even scaled WODs into challenges.

Speaking of injuries, sorry to see that you are fighting yours again. Hope the pull wasn't too severe and that you're back up to snuff soon. Great work, by the way![/quote]

Steve -
The old injury hurt about as bad as I remembered it!:yikes: But stretching & hitting it with cold water helps ALOT! It's feeling MUCH better now!

Deb - TWO push ups per Burpee (Yay! Burpees!)?!?!?:yikes: You're as crazy as my buddy, Psycho! (We did 50 Burpees (Yay! Burpees!) for his birthday!) ;)

[B]WU:[/B]
Dynamic Stretching:
Frankenstein Walks
Knee pulls
Inch worms (1 Push Ups)
High knees
Butt kickers

3 rounds-
10 walking lunges
8 Pull ups
6 Abmat sit ups
4 Push ups

[B]WOD:[/B][B]

“Ammo Can”[/B]
This is the charter CFWP benchmark WOD.
Holding 25lb db’s:
Run 200
30 Push Presses
Run 200m
30 Lunges (alt)
Run 200m
30 Front Squat
Run 200m30 Renegade (Plank) Rows

The runs were more like fast walks

13:07 (Slow, but I felt good about the effort!)

Stephen R. Lampl 08-19-2010 10:51 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Deb Borbone;829998]Thanks! My reps were pretty good and I was happy about that. Hand jive - hand release at the bottom (people look like they're waving they lift their hands up so far ;) ) . Double burpee - two pushups per burpee.[/quote]
Thanks for the explanation, Deb!

Stephen R. Lampl 08-19-2010 10:52 PM

Re: Over 50 Crossfitters Sign In
 
[quote=John Jaeckel;830563]08.18.10:

Rest day
Swim 100m

08.19.10:

WARMUP
Run 1000m
Full body stretch


STRENGTH:

Dead lift
3x225
3x245
3x265
3x285
3x305

WOD:

Run 1000m
4:55[/quote]
John J.,

Nice work on the heavy deads! Great 1000m run time to boot!

Stephen R. Lampl 08-19-2010 10:53 PM

Re: Over 50 Crossfitters Sign In
 
Bill,

Glad the pain has subsided somewhat and you are still "functional." Great job on the Ammo Can WOD!


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