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Perry Dean Freedman 08-23-2011 04:23 PM

Re: Over 50 Crossfitters Sign In
Tuesday: Sprint workout at High School track: 1 mile warm up: 2 sprints @ 20 yards; 2 @ 50, 4 @ 100, 2 @ 400 meters.

Not an endurance workout, but for speed. Finished feeling pretty fresh and strong as opposed to most workouts, where I'm spent at the end.

Should do this more often.

Deb Weber 08-23-2011 05:40 PM

Re: Over 50 Crossfitters Sign In
Nice [B]BIll![/B]

[B]8_23_11 Tuesday[/B]
THIS was the oddest day ever. Rex woke me at 3 this morning after I thought I wore him out - I walked w/him and he ran himself sick (puked on the floor).
I laid there till 6, got up showered - the power flickered on and off four times then went off.
Then this pm around 2 Im sitting at my desk upstairs and I feel the whole building moving back and forth; I thought I had MS or something, people chattering downstairs didnt even realize it was an earthquake! Maybe that's why the dog's been acting so crazy?

First day doing full lifts since the back thing, good and disappointing - I was tired from 3 am, plus all the walking lately (and the dog - a few deers cross your path, we're running, next a bunch of cows - ugh).

And Ive been cutting back a bit on food to make the 75kg, means Im kinda hungry and then Ill eat bread & butter or something like that (not good). After tonite (i weighed 76kg) Im thinking I might have to accept Im the heaviest girl.

and one funny thing, there's a girl comes in I guess she's dating one of the guys, so the one lifter says we want you to find out who that girl is. She says, what girl? The one with the big a$$ and t*ts! This was in the middle of the front squats - have enough trouble getting up w/o cracking up during it.

Front Squat[/B]
15kg/10 (2)
40kg/2 (2)
45kg/2 (5)
50kg (10 singles)
Thats' the most I've done with good form full ROM, my legs werent shaking or hurting at all, w/me its more keeping my back up. Back didn't bother me much. The first one at 50 I swear my a$$ hit the floor and I went all soft and couldnt get up; nick said, cmon you're not that weak....need to attack the bar he says Im too nice. Told me push UP on the bar helps you keep your back up. Anyway those were the best I've done.
I do feel it in my legs/adductors NOW though.

[B]Snatch[/B] THIS was disappointing, legs felt fatigued, I was tired and feeling the back a little going from the floor, hesitating in the sit b/c of it, sitting w/feet too narrow - just a bad snatch night all around. And still have that fear of where is the bar? Nick said, that was a perfect snatch! whatever you did just do that again. Easier said than done.
25kg/3 (2)
30kg/2 (3)
35kg/2 (2)
35kg (5)
Push Press[/B] One knee bend
40kg/3 (2)
45kg/3 (4)

John Burch 08-23-2011 06:25 PM

Re: Over 50 Crossfitters Sign In
4x15 DB bench press 35# ea
Back Squat 6@95 3@135 1@ 185 225 245 265 275

5x10 Romanian DL @ 95 135 155 165 185
50 GHD situps
50 DB row @ 35 ea 15/15/10/10

WOD 5 rounds
10 pullup
3 pushpress @ 115



Michelle Simpson 08-24-2011 09:38 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;977993][B]WU[/B]
6:29 [I]One of the heaviest lifted in the class AND [B]FIRST ONE DONE!! SWEET!!! :pepper:[/B] Wore my "WODKILLA" T & felt like one!! :D[/I][/QUOTE]

Sweet Bill!!

David how's the back?

5 rounds for time: 14:10
15 135# dead lift
15 t2b attempts 3 rds/ floor wipers 2 rounds

My toes 2 bar are getting closer, at least now they are eyeball. Progress, nice and steady.

Jim Cordes 08-24-2011 10:20 AM

Re: Over 50 Crossfitters Sign In
Nice Bill!

8/24 WOD
Back Squat:

185-205-215-225(not to full depth)-225(full depth!)-240(fail)
Worked with Matt Lumm. That last couple inches to and below parallel are the toughest! My second 225 was legit, my 240 not even close. Thanks Christina for pointing out how expelling breath at bottom of squat caused a total collapse of my torso.

Started with max V-ups in 2 mins: 62. A cruel task.


Cliff Miller 08-24-2011 10:32 AM

Re: Over 50 Crossfitters Sign In
great job bill :pepper:


8 rds

3-135 lb dead lift snatch
12 14lb laterial wall ball


gonna have to miss today due to work and family commitments, birthday tomorrow (then i can legimatly post in the over 50 forum) and then off to buckely washington for the weekend to learn how to compete in loggers sports. saturday learning day. sunday compitetion day for about 40-50 crossfitters.

should be a fun few days.

Bill Hoogsteden 08-24-2011 05:48 PM

Re: Over 50 Crossfitters Sign In
Thanks Guys! I was stunned because my rowing was slow, BUT steady, which helped.

10 24" Box jumps

push ups
sit ups

Modified Bear Complex

Hang Clean
Push Press
Front Squat
**Go for heaviest complex possible w/out dropping bar during complex. Penalty for dropping the bar = 400m on the spot.

95-115-135-155(f)(400m run)-135(f) (400m run)-135-145(f) (400m run)

[I]Did 2 more rounds of 135 just to show myself I could do it consistently! Cleans are my goats! If I can get weight up to my shoulders, I can get it over my head!! [/I]

Perry Dean Freedman 08-24-2011 06:00 PM

Re: Over 50 Crossfitters Sign In
Rested completely. Brutally hard!

David Cahn 08-24-2011 09:15 PM

Re: Over 50 Crossfitters Sign In
For time:
10 Stone to shoulder 70lbs
20 Sandbag cleans 65/35
40 Hand release push-ups
80 Double unders (I did 160 singles)
80 Sit-ups
40 Box jumps 20″
20 Chest to bar pull-ups
10 Stone to shoulder 70lbs

My time was 17:30

I was intimidated by the stone to shoulder but went well and don't think I tweaked anything. Maybe in a few months I'll try the 95 LB boulder.

David Cahn 08-24-2011 09:20 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michelle Simpson;978284]Sweet Bill!!

David how's the back?

5 rounds for time: 14:10
15 135# dead lift
15 t2b attempts 3 rds/ floor wipers 2 rounds

My toes 2 bar are getting closer, at least now they are eyeball. Progress, nice and steady.[/QUOTE]


Back is surprisingly strong. Has been a weak/sore spot for me but doing really well. I told one of the coaches that I am much less concerned with how much I lift but rather how long I lift. I think I get good instruction and spend some time watching utube to learn new moves.

Really strong dead lifts! Nice work. My hamstrings are screaming after my dead lifts Monday.

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