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

Bill Hoogsteden 01-30-2012 07:51 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Bill Houghton;1028292]Bill, how are your shoulders? The press is all about positioning for midline stability. Shoulder issues (flexibility, range of motion, pain) compromise positioning, midline stability and power. If that’s the case, your press won’t go up much. Huge amounts of pre-press warm-up (Mobility WOD) will help and continual work on the shoulders (Mobility WOD) will help.[/quote]

Bill-shoulders are fine. I don't have pain, range of motion, or flexibility issues. I'll try Mobility WOD warm ups.

[quote=John Burch;1028433]Great Total Bill
1/28
Du's
60 Burpees Yeah YAY BURPEES!!
WOD
Filthy Fifty
This one was ugly about eight of us doing this one and only the new guy was slower then me:ranting2:...[/quote]
JB -at least you weren't last !!;) Yay!! Burpees!! Great work!!

[quote=Jim Cordes;1028623]1/28 WOD

Team WOD ... Our team finished first! (Not that anybody's counting.)

1/29 Workout...One rep deadlift
225 x 5-295-325f (misloaded bar, 5# too much on right side)...[/quote]

Been there done that!!;)

[B]WU:[/B]
400m run
2 X
Samson Stretch
15 PVC Front Squats
15 Push Ups
10 Pull Ups
10 GHD Sit Ups
10 Back Extensions

[B]WOD:[/B]
3-3-2-2-1-1-1 Front Squat

135(3)-155(3)-175(2)-195(2)-215(1) (PR! :pepper: )-225 (f)-175(1)

[B]Cash out:[/B]
3 x
5 Pull Ups
10 24" Box Jumps
15 AbMat Sit ups

then

400m run

[I]Front squats went well. Actually did 4 175#, but 2 were sloppy. Kept putting 10# plates on each side. Actually miscounted & thought the 215 was 205#. Got one & missed the next, but it was a PR& that's alright!! Amazing how mental this was!![/I]

David Cahn 01-30-2012 10:15 PM

Re: Over 50 Crossfitters Sign In
 
Hi all.

Great front squat Bill. Nice PR. That is one of the more challenging exercises for me.

Clean and Jerk 2-2-1-1

9min AMRAP
1 Jerk 135/95
1 Sandbag shuttle run 64/32
2 Jerks
2 Sandbag shuttle runs
3 Jerks
3 Sandbag shuttle runs
etc etc

I did 140-140-160(f)-160(f). I need to work on my technique. I know I am strong enough and moved the bar high enough, just didn't get under it.

Did 115# on the AMRAP...6 rounds 9 reps

Cliff Miller 01-30-2012 10:18 PM

Re: Over 50 Crossfitters Sign In
 
sure felt the 1 work out in tendays tonite

240 saftey squat bar then every 45 seconds with 10 lbs added each time ended at 350

then 10 minute amrap

90 singles or 30 double unders
15 95 lb zerker squats

190 total reps and was spanked.....

Jack Davis 01-31-2012 11:23 AM

Re: Over 50 Crossfitters Sign In
 
"Tyler"

5 Rounds of:

7 MU's (Scaled to 3 MU's)
21 SDLHP 95lbs. Scaled to 15 reps)

17:15

Alden Hingle 01-31-2012 03:48 PM

Re: Over 50 Crossfitters Sign In
 
01/31/2012 8 X 400m Run

Warmup: pulldowns (no pull-up bar available) , KB swings, pushups, shoulder press

Workout: 8 X quarter mile, rest 90 seconds in between.
23:26

Cash out: shoulder stretching and RX PT

Treadmill did not have an international setting so I ran quarters.

Bill Hoogsteden 01-31-2012 07:05 PM

Re: Over 50 Crossfitters Sign In
 
[quote=David Cahn;1028841]...Great front squat Bill. Nice PR. That is one of the more challenging exercises for me......[/quote]

David - Thanks! It was mostly mental! I was happy it was above my weight! What helped me was focusing on keeping the elbows up! (I know. Hard to do with 150#+ on your rack position!!)

[quote=David Cahn;1028841]...Clean and Jerk 2-2-1-1

9min AMRAP
1 Jerk 135/95
1 Sandbag shuttle run 64/32
2 Jerks
2 Sandbag shuttle runs
3 Jerks
3 Sandbag shuttle runs
etc etc

I did 140-140-160(f)-160(f). I need to work on my technique. I know I am strong enough and moved the bar high enough, just didn't get under it...[/quote]

I feel your pain!!

[quote=Cliff Miller;1028842]sure felt the 1 work out in tendays tonite

240 saftey squat bar then every 45 seconds with 10 lbs added each time ended at 350

then 10 minute amrap

90 singles or 30 double unders
15 95 lb zerker squats

190 total reps and was spanked.....[/quote]

Great job Cliff!! I want to try using a safety squat bar.

[B]WU:[/B]
3X
200m run
10 1.5 Pood KBS
10 T2B

[B]WOD:[/B]
1-1-1-1-1-1-1 Power Clean

65#-75#-95#-95#-115#(f)-115#-120#(PR!)-95#-95#

[I]Focused on form, using the power of exploding & then rotating under the bar. When I got it right, it felt easy!! Now if I could just manage the consistancy.... ;)[/I]

Deb Weber 01-31-2012 08:31 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]
1-1-1-1-1-1-1 Power Clean

65#-75#-95#-95#-115#(f)-115#-120#(PR!)-95#-95#[/QUOTE]

Wait, [B]Will[/B], what???

You can CLEAN 165# - and you said you pull it way too high and dont drop under (Im thinking crossfit so, pbly a pull to your chest or chin); isn't that essentially a pretty good power clean? (except of course, you do still have to drop under a Pclean). :D
And you have a 215# front squat...ahahahaha!!!
Im thinking your pclean is pbl 165 and your clean would be even more if you could master the tug and drop. beast.

Alden Hingle 02-01-2012 04:32 AM

Re: Over 50 Crossfitters Sign In
 
02/01/12 Box jump, DB Swings, Walking Lunge, DB Cleans

Warmup: Shoulder mobility, pull-downs, air squats

Workout:
5 RFT
16" box jump, 10 reps
30# DB swings, 10 reps
Walking lunge, 10 steps
25# DB cleans,10 reps
8:24

Skills: Shoulder PT

On travel. Had to be creative on the workout. Shoulder progress is slower than I'd like but seems to be moving in the right direction. ROM is slowly improving, painful episodes are less frequent.

Pat Quigley 02-01-2012 08:19 AM

Re: Over 50 Crossfitters Sign In
 
Very simple day at Tribal.

1round of day 1 warm up and then:

1rft

1 mile run
2k row
1 mile run

Scale:half mile fast walk.
21:23.

Jim Cordes 02-01-2012 11:02 AM

Re: Over 50 Crossfitters Sign In
 
2/1 WOD

5 Rounds of the “Bear Complex” for max load.
1 Round = 7x through the following sequence taking no more than 5 seconds rest on the ground.
- Power Clean to
- Front Squat to
- Shoulder to Overhead to
- Back Squat to
- Shoulder to Overhead.

75-95-105-115f-105
One of my least favorite WODs. Gave myself a no-rep @ 115# because I could not press out the shoulder to overhead after the back squat and because I took a long rest after 6 reps. When I deloaded to 105 I still was not able fully to press out the shoulder to overhead after the back squat. Interesting in that we were allowed 5 seconds rest on the ground. The effect of that was lots of dropping of the bar from the last overhead position, then resetting and doing another round. That mod allowed heavier weights than if we had to hold the bar the whole time (which taxes the hell out of the grip).

Woke up this morning, saw it was the Bear Complex and almost bagged it and went back to sleep, but I did not allow myself that easy way out. Now that I'm done, I'm glad I chose the wrench.

Claw


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