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

Michelle Simpson 05-17-2011 11:35 AM

Re: Over 50 Crossfitters Sign In
 
Nice job on the half Jim Colby!!

Been battling and earache for the past several days, finally got meds yesterday so the battle continues interanlly.

[B]5-16[/B]
5 minute AMRAP
3 reps 185# dead lift
7 reps 75# push press
3 rds + 1 rep Rx'd

[B]5-17[/B]
2x7 Thrusters
75-80-85-90-95x-92x-92x
No PR on thrusters today, onward and upward!

Bill Hoogsteden 05-17-2011 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Tim - Enjoy the vacation! I'm jealous!! ;)

Great job everyone!!

[B]WU:[/B]
Mobility WOD: [URL]http://www.mobilitywod.com/2011/03/episode-207365-better-hip-positioning-for-better-pulling-deadlift.html[/URL]

5x10
-Push ups
-AbMat Sit Ups
-Squats

2x5
135# Dead Lifts

[B]WOD:
[/B]1-1-1-1-1-1-1 Dead Lifts
135#(3 reps)-155#(3 reps)-175#(3 reps)-225#(2 reps)-275#-295#-[B]315# (PR! :pepper:)[/B]-335# (f)-335#(f)-[B]320#(PR! :pepper:)[/B]

[I]What can I say? Jammed my right thumb on the 135# & I was sharing the bar with one of my friends I hadn't seen in a while. I was just focusing on getting my form right & 295# felt REALLY EASY! We put 3 45# plates on the bar, I got into position, tried not to think about it & the next thing I knew, I was standing up with 315# in my hands!! Everyone said I looked stunned that I was able to do that. I was stunned at how easy it was!!
Couldn't do 335, but my buddy kept going & PRed at 385#! As we were finishing up, I took off all his weight beyond 315 & thought "What the heck!" I threw 5 more lbs on the bar, got set & pulled 320#!! That felt so good!
What was even more awesome was that EVERYONE working out in the class set PRs!! :pepper: Our firebreather busted 500# & one of the ladies lifted 225#!! SO COOL!! What a day!!
[/I]

Deb Weber 05-17-2011 06:45 PM

Re: Over 50 Crossfitters Sign In
 
Nice Will - I miss deadlifts!!

[B]5_17_11 Tuesday[/B]
164.5# today, quick workout (chores, baseball, hockey holy crap seguin scores)

warmup, double unders
[B]
OHS[/B]
25kg/3
30kg/3
32kg/2 (3)
39kg
43.5kg (2)
45kg PR

[B]BENCH
[/B]32kg/5
39kg/3
43.5kg/3

Jim Colby 05-17-2011 08:20 PM

Re: Over 50 Crossfitters Sign In
 
William. Awesome performance. I would love to have seen the look on your face! One of those priceless moments I bet. :highfive: Deb, glad you're feeling better.
[B][U]
May 16[/U][/B]
Rest day.

[B][U]May 17[/U][/B]
Easy recovery run. Hilly 4.6 miles. Walked every 5 minutes for a minute and ran slow. 45:51 (HR avg 120, max 141)
Strict pull-ups with pause at the bottom: 5, 5, 12
Stretched

My legs were quite sore yesterday, but I felt better today. Interestingly, I'm most sore above my right scapula. I guess I was hunching my shoulders a bit when I ran. Need to work on that. It's not a problem on shorter workouts, but bad form on longer events, especially for people our age, has side effects.

Cliff Miller 05-17-2011 10:05 PM

Re: Over 50 Crossfitters Sign In
 
congrats william. pretty cool when it happens like that eh?

who would have thought there was so much to learn about running. spent 1 1/2 hours at the gym trying to unlearn just how bad my running form really is.

our coach had us do drills and then 5 x 400 m. runs.

i think by the 5th one i was only just starting to get some of the mechanics figured out.

it is going to be a long road learning to run all over again i fear.

Deb Weber 05-18-2011 03:37 AM

Re: Over 50 Crossfitters Sign In
 
thanks Jim.
Any of you guys have trouble w/OHS, not being still - moving around?
I don't know how to fix that, always seem to move the bar forward on my way up and my knees go forward when I try to get up. Happens w/all weights.

I PRd w/100# not a big deal at all, feel like I can do more if I can keep the bar in one spot and not move my knees forward when I get up (i think thats why they're hurting too).

[url]http://borbonedesign.com/75LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/85LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/95LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/100LbOHS.mov[/url] (wfs)

John Jaeckel 05-18-2011 06:24 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;937806]thanks Jim.
Any of you guys have trouble w/OHS, not being still - moving around?
I don't know how to fix that, always seem to move the bar forward on my way up and my knees go forward when I try to get up. Happens w/all weights.

I PRd w/100# not a big deal at all, feel like I can do more if I can keep the bar in one spot and not move my knees forward when I get up (i think thats why they're hurting too).

[url]http://borbonedesign.com/75LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/85LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/95LbOHS.mov[/url] (wfs)
[url]http://borbonedesign.com/100LbOHS.mov[/url] (wfs)[/QUOTE]

Dunno Deb,

That form looks pretty good.

Yeah, I see the wobble, but this is an extreme stability/flexibility exercise and that is to be expected on your 1RM (among other flaws). To me, everything looks good and I wish I could get quite that deep. I usually find by my third/heaviest set, I gain confidence plus the actual weight itself forces me down lower in my squat.

The stability issue is just that: a question of core form and core, shoulder and grip strength in the lowering phase and early part of the up phase. I make sure and mentally focus on getting my chest forward with a good lumbar curve and imagine that pose rock solid.

But overall :highfive:

John Jaeckel 05-18-2011 06:27 AM

Re: Over 50 Crossfitters Sign In
 
05.18.11
Wendler 5/3/1, Month 4, Week 2
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
3x95
3x105
5x120

CASHOUT/ASSISTIVE
15 GHD Situps
20 Jump Squats @45 lb.
20 Presses (alternating front and rear) @45 lb.

Pat Quigley 05-18-2011 03:58 PM

Re: Over 50 Crossfitters Sign In
 
William and Deb, great lifting.

Strength: BP: 5X185,205,225 (7R).

Thruster 2-2-2-2-2-2-2
135,155,185, 205(f. on second), 205 (f. on second).

Jim Colby 05-18-2011 06:53 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]May 18[/U][/B]
2.6 mile hill easy recovery run (ran slow, walked 1 minute every 5 minutes, Avg. HR 119, Max HR 136, 28:15)
Stretched legs
OHS: 3x10x45# (de-load week)
Power Cleans: 5x120#, 5x135#, 5x150#
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
Stretched shoulders

Getting more comfortable with OHS technique and power cleans. The circuit at the end feels much easier than it used to. Even the planks weren't too bad. I'm feeling pretty well recovered from the half.


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