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Pat Quigley 09-28-2009 06:02 PM

Re: Over 50 Crossfitters Sign In
Stephan---great "Angie" time.

John---there is a thread around here on callus care. It's saved me a few tears. It also alludes to building a tape cover for while you heal.

Diane----so if there is Paleo sweets out there let me know!

Linda--that was a great scale and time for this workout.

I did the 0900927 today: AMRAP in 20 minutes: 95#Thrusters, 5 reps; 95# HPCl, 7 reps; and 95# SDLHP 10 reps. I scaled the weight to 65 lbs. Got in 10 rounds + 5 thrusters.

This work out blew me away last time and I kept scaling the weight during the work out so I could keep moving. I labelled this workout my "Layla". That day I got in 6 rounds and stopped at 14 minutes--just exhausted.

I may stick to this weight or increase it only slightly next time. I'd like to hold my form for the exercises better next time.

Diane Dennis 09-29-2009 09:05 AM

Re: Over 50 Crossfitters Sign In
Today - 09/29/09
11AM workout in the gym with Bill

[B][SIZE="3"]Whoo Hooooo! HAD A BLAST TODAY![/SIZE][/B]

Run to the gym
Row 500
Dumbbell swings

5 X 95
4 X 135
3 X 150

Moved the bar into the rack to get a feel for lifting heavier weight without going all the way from the floor. The bar was just below my kneecap:

3 X 150
2 X 170
1 X 190
1 X 200!!!

Whoo-freaking-hoo!! I was so excited I sprinted up the hill to home and paced around the house for about 10 minutes before I could settle down to type this. If there is such a thing as a "deadlifters high", I am on one!

Diane Mahoney 09-29-2009 09:42 AM

Re: Over 50 Crossfitters Sign In
Holy smokes, we did The Bear this morning, and it was fun! First time for everyone in the class. I did four rounds with 35# and the final round with 45#. Need to work on that push-press a bit more. The rest was gravy. Well, kind of lumpy gravy. :D

Had a health screening at work this morning, and I am healthy!

Mark Ervi 09-29-2009 12:16 PM

Re: Over 50 Crossfitters Sign In
Yesterday bicycled on the road 9.5 miles, then ran 5k.
5k times was 28:56

Today I am taking a rest day.

John Scott Rezendes 09-29-2009 02:14 PM

Re: Over 50 Crossfitters Sign In

5-5-5 pass throughs
5-5-5 pushups
5-5-5 dips
10-10-10 back extensions
60-60-60 single unders
5-5-5 OHS w/ #45 bar

WOD: AMRAP 20 min
7xHang Power Cleans
10xSumo DL High Pull

Did the first round @ #75, then scaled to #65 and managed 8 rounds + 5 thrusters and 7 hang power cleans. In retrospect I probably should have put this one off. I taped my hands up pretty good but yesterdays rips came back to haunt me. Oh, well. If your're gonna be dumb, you gotta be tough.

[B]Pat[/B], great numbers on this one. I was chasing you the whole way. And yeah, I first experienced callus rips last year and spent the better part of a day researching the threads and web. Needless to say I don't go anywhere without some sandpaper, super glue, athletic tape and antibiotic ointment. Sounds like a garage project checklist, huh, [B]Charlie[/B]?

Bill Houghton 09-29-2009 05:26 PM

Re: Over 50 Crossfitters Sign In
Snatch practice. Hip ROM seated on 12" box. Overhead squats with PVC. Air squats.

Ran approx 2 miles.

John Burch 09-29-2009 05:46 PM

Re: Over 50 Crossfitters Sign In
good for Diane D & M go girls go girls go girls

DL 145#10X2
GHD situps 10X2
back extensions
WOD 8 rounds
run 400m
5 chest to bar pullups
max rep pushup 20 15 15 15 12 12 12 13


Linda Kardos 09-29-2009 06:14 PM

Re: Over 50 Crossfitters Sign In
Warmup x3[/U][/B]
•5 PLU
•10 PU
•15 THR

2x Burg WU

[B]Snatch[/B] 70% 3x3 (50#)
-fast and easy

[B][U]WOD[/U][/B] - for time
50 goblet SQ - 35#KB
40 PU
30 hanging LR
20 pistols (to 10" box + hand assist)
10 HSPU (6 were just breaking 2" at elbows, rest were HS kickups)

Time: 12:00

Nice DL's Diane! I miss that "high".

Thanks for the shoutout Pat - it's hard to know what's still "good" when you're on your own.

Jeff Kilinski 09-29-2009 07:26 PM

Re: Over 50 Crossfitters Sign In
Clean Pull 5-5-5, 95#,95#,95#

Jerk 3-3-3, 95#, 135#, 135#

WOD, 4 Rounds for time,
400 m Runs, 5 Clean and Jerks 115#

14 mins 21 secs

Stephen R. Lampl 09-29-2009 09:19 PM

Re: Over 50 Crossfitters Sign In
Thank you John and Pat!

I hope to catch up with everyone when my schedule settles down a bit. Scarcely have time to log my own workouts......
090929 TUESDAY

CF SONORA WORKOUT [/B]We're starting to get a lot of regular participants. We sent several (six / seven?) to CrossFit East Sacramento for the Fight Gone Bad Fundraiser last Saturday. I had to work, but was there with them in spirit.

[/B][/I][B]500m row
3 X 10 GHD sit-ups
3 X 10 Back Extensions
3 X 10 DUs

[/B][I][B]WOD: CrossFit Sonora CFT; 1, 1, 1, 1, 1 of:
Back Squat
Dead Lift
Post the max of each lift for total.
[I]Push-press: [/I][/B]
Warm up sets:
10 X weighted PVC (15#)
10 X 45#
5 X 65#
3 X 95#
3 X 115#
125# X 1
135# X 1
145# X 1
155# X F
[B]Best = 145#
[I]Back Squat:
[/I][/B]Warm-up sets:
Weighted PVC X 10
45# X 5
95# X 3
115# X 3
135# X 2
155# X 1
165# X 1
185# X 1 (Right on the ragged edge of form - - stopped here).
[B]Best = 185#
[I]Dead Lift:
[/I][/B]Warm-up sets:
45# X 10
135# X 5
225# x 5
275# X 1
295# X 1
315# X F
[B][U]Best = 295#[/U]
[/B][B]TOTAL: 625[/B]

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