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Michelle Simpson 04-12-2011 07:36 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;925007]Nice work, [B]Claw!![/B] My nutrition is pretty good. I just have to get back in the swing of things...think positive!:)
[/QUOTE]

[B]Now that's what I'm talking about![/B]

[B]4-12-11[/B]
5 rounds for time:
30 squats
15 GHD sit-ups
This was a thigh burning sweat out in 9:51.

John Burch 04-12-2011 09:19 AM

Re: Over 50 Crossfitters Sign In
 
Tim thats a huge PR, but the falling down part, now not a good thing at all.
hang in and you will be back at it in no time

Cliff Miller 04-12-2011 09:44 AM

Re: Over 50 Crossfitters Sign In
 
great work on the games wod

last nite
8x2 180 back squat with green bands.

going down sure is easy. back up not so much

1 k.m. trail run. much better than a 2 k.m. timed road run but the dog still looked at me wierdly when we first started out.

Jim Cordes 04-12-2011 10:15 AM

Re: Over 50 Crossfitters Sign In
 
4/12 WOD (Inspired by CrossFit Goodlandís Grand Opening)

As a team of 3 perform the following:
3 Rounds Each for Time and Count:
500 M Row
Max Manmakers (Dumbell-Burpee-Squat-Clean-Thrusters)
Rest

*One person will row the 500 M. In the time that it takes to row, teammate 2 will be doing as many Manmakers as possible in that time. Teammate #3 will rest for that time and then rotate. Everyone will be at each of the three stations 3 times.

18:36 with T$ and Mike M. T$ rocked the 45# dumbells, Mike and I did 35#. My manmaker splits were 8/9/8. Poor T$ had to do manmakers during my rowing splits, meaning he had about 2:00 each time. Mike was my rower and did splits of about 1:45 or so. Still gassed from the weekend, felt like I kind of mailed this one in.

Special added surprise in beginning: Max situps in 2 mins. 66. Not my best, not my worst. (My Success Journal indicates 78 is my max, but that seems like an outlier, so I might have added an extra 10 to my count by mistake.)

Claw

Deb Weber 04-12-2011 04:52 PM

Re: Over 50 Crossfitters Sign In
 
[B]4_12_11 Tuesday[/B]

Crossfit
Warmup: Row 500

[B]WOD:[/B]
250 double unders; at each miss perform:
Level 1 - 10 hand release pushups
Level 2 - 5 pullups
Level 3 - 3 Muscleups
[LIST][*]65 Pullups, started to rip (these werent so good, couldnt pull all the way in on a lot)[*] so swallowed my pride & scaled down to pushups (i think I did 40 but they had 30 on the board.)[/LIST][B]24:xx! [/B] its a 10 min workout; 162 lbs. makes a diff in BW stuff....
7 messups were the first jump that I missed on!! The most I strung together at a time was 35-40. I was hoping for under 30 min, i figured pullups would be the death of me, they felt hard but five wasn't that bad. Felt good to dig deep again, its coming back to me ;)

Deb Weber 04-12-2011 05:42 PM

Re: Over 50 Crossfitters Sign In
 
im looking at the WOD 4 standards. If you do the first burpee you're rxd. What the hell does THAT mean?
The people who cant rx OHS and/or muscleups just stop after burpees and those reps count and the workout is rx??? weirdest thing ever a workout noone can complete.

Jim Cordes 04-12-2011 06:27 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;925398]im looking at the WOD 4 standards. If you do the first burpee you're rxd. What the hell does THAT mean?
The people who cant rx OHS and/or muscleups just stop after burpees and those reps count and the workout is rx??? weirdest thing ever a workout noone can complete.[/QUOTE]

I think it is to start funneling the elite candidates from everyone else. If you can do one burpee, you are still in the game. The movements get progressively harder, so many will get 60 reps for the burpees (or less), somewhat fewer will get 30 OHS (or less), and even somewhat fewer will get 10 muscle-ups (or less).

Claw

Bill Hoogsteden 04-12-2011 06:42 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Wilfredo Flores;925183]...Working on beginner head stand. I'm serious wearing a helmet.[/quote]

Wilfredo - Great job on the Filthy Fifty! Hope your injury isn't slowing you down! Try to be smart & scale which will help your recovery! Also, check out the GymnaticsWOD ( [URL]http://gymnasticswod.com/content/headstand-tripod[/URL] ). Carl Paoli has an awesome way of teaching the headstand. In January, I could not headstand. Now I can! Keep plugging away & you'll be astounded at what you'll find you can do!

Great Job on the Open WOD everybody! Claw, that is awesome!

TIM!! What can I say!! Hope you feel better soon!

Deb - Don't be discouraged! CF has taught me that we NEED to embrace our goats & when we do, we'll be surprised at the results!

[B]WU:[/B]
2 min running in place
2 min running in place
4 box lengths (25ft) walking lunges
30 sec hovers [I](lower to ALMOST push up down position & HOLD!:eek:)[/I]
2 min squat
2 min Molibility WOD arm lift ups. [I](Arms straight while your partner pushes them up behind your back & together!)[/I]

[B]WOD:[/B]
3-3-3-3-3-3-3 Thrusters[SIZE=3][SIZE=2]

[I](Had to lift the weight to the rack position with a clean! :yikes: NOT good since my elbow was still sore from Friday!)[/I]

75#-95#-95#-115#-115#-125#-135#


[I]I didn't set a PR, BUT since I was sore AND had to clean the weight, I felt pretty good about it!


[/I][B]Cash Out:
[/B]
2 min Couch stretch on each leg. [I](cried like a baby on 1st leg!):D[/I][/SIZE] [/SIZE]

Cliff Miller 04-12-2011 08:08 PM

Re: Over 50 Crossfitters Sign In
 
great nite at the gym.

messed around with attempting pistols with the class. we all had a great laugh.

then of course the hard part.

600m backwards sled pull w/70 lbs. w/no stopping if possible according to my coach. i did it with no stops much to my surprise.

the last 50 m. was a struggle

12:34

good luck to all who are doing the games wod 4. looks nasty!

Deb Weber 04-13-2011 04:01 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Deb - Don't be discouraged! CF has taught me that we NEED to embrace our goats & when we do, we'll be surprised at the results![/QUOTE]
Not discouraged; I can't do a muscleup, but I CAN do a real OHS w/40 (no tipped forward half squat).
I was thinking 30 is gonna be difficult after all the burpees, esp. if the boxes enforce the lockout (but I have a funny hunch they will NOT!)

I dont know I was thinking of the people who CAN do OHS & muscleups. OHS difficult after the burpees, even half OHS, and then muscleups?? Itd be cool to see video of the ones who can.
Yes, it makes sense not to knock out so many.

John Burch 04-13-2011 04:48 AM

Re: Over 50 Crossfitters Sign In
 
4/12
wu

10 air squat
2x12 reverse hyper @50
20 K2E
2x12 reverse hyper@100
windshieldwipers

WOD
run 200m apx
21 KB swings @53
21 pullup
21 wallball shots @ 20#
round 2 run 15 reps of the above
round 3 run 9 reps of the same each

10:23

m/56/180

Jim Cordes 04-13-2011 10:00 AM

Re: Over 50 Crossfitters Sign In
 
4/13 WOD

3 x 5 Minute AMRAPís With 3 Minutes Rest Betweeen them.

AMRAP C:
10 Box Jumps
20 Double unders
[I]3 rounds + 8. Double unders were not happening today. :(
[/I]
AMRAP A:
10 Thrusters (95/65)
20 Situps
[I]2 rounds + 10 + 2. Words do not exist to express how much thrusters suck. Hit 10 straight on first round, then 5, 2 or 3.[/I]

AMRAP B:
10 Ring Rows
20 Mountain Climbers
[I]5 rounds + 5. Finally something I could move on. Got a bad case of butt arm right afterward, but it's settling down now.

All in all, not my best effort. I thought about Pukie from the warm up clear through to afterward, but kept him at bay. I think I am tending back toward overtraining/under sleeping, so I'll probably take a couple rest days tomorrow and Friday, and then hit Open WOD 4 hard Saturday morning.
[/I]
Claw

John Jaeckel 04-13-2011 03:46 PM

Re: Over 50 Crossfitters Sign In
 
[B]GREAT WORK EVERYBODY!![/B]

04.13.11
Wendler 5/3/1, Month 3, Week 1
OHS Day

WARM
OHS
5x Oly bar
Stretch

WOD
OHS
5x85
5x95
8x105

CASHOUT/ASSISTIVE
Sotts Press 3x Oly bar
15 Jump Squats w/ Oly bar
10 back extensions
:60 Plank

Pat Quigley 04-13-2011 04:56 PM

Re: Over 50 Crossfitters Sign In
 
Mobilty work for lower body and chest, shoulders.

Wendler: Bench Press w. bands: 5X205, 3X225, 1X245(4R).
Assist: Flat bench DB presses: 10 X 55, 10X 65, 10X 75.

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

0 Rounds, 60 burpees + 1 OH Squat @105#.

Bill Hoogsteden 04-13-2011 05:23 PM

Re: Over 50 Crossfitters Sign In
 
[B]AWESOME WODs Guys!![/B]

[quote=Deb Borbone;925526]Not discouraged; I can't do a muscleup, but I CAN do a real OHS w/40 (no tipped forward half squat).
I was thinking 30 is gonna be difficult after all the burpees, esp. if the boxes enforce the lockout (but I have a funny hunch they will NOT!)

I dont know I was thinking of the people who CAN do OHS & muscleups. OHS difficult after the burpees, even half OHS, and then muscleups?? Itd be cool to see video of the ones who can.
Yes, it makes sense not to knock out so many.[/quote]

I now know what you mean!! ;)

Claw - Did they give those AMRAPS a name? May be "Fight Gone Effed Up"? Good job!

Pat - Great Job on the Games WOD!!

[B]WU:[/B]
300m run
squats
stretching
Arm circles

[B]WOD:
[/B]Games Open WOD 11.4
10 min AMRAP:
60 head to bar Burpees! (Yay! Burpees!)
30 120# Overhead Squats
10 Muscle ups

0 rounds + 60 head to bar Burpees! (Yay! Burpees!) + 2 120# OHS

[I]Deb - You were SO right about having NOTHING in the tank after the Burpees! (Yay! Burpees!). My Instructor told us to jump from the squat while moving closer to the bar & jump in a different direction to avoid dizziness. I was surprised at how easy it was to clean the 120# with my left elbow injured & get it overhead. Tried 3 to 4 times to squat & was surprised that 2 counted.[/I] [I]But I'll take 'em! ;)
My instructor said I needed to work on my squat especially my left arm. I looked at the elbow compression bandage left elbow on my & said, "Ya think?!" :rofl:
[/I]

Deb Weber 04-13-2011 05:30 PM

Re: Over 50 Crossfitters Sign In
 
yeah. hard to believe your arms wouldnt be shaking all over after the burpees. I guess locked out is locked out enough to keep the bar up there ;). How much time was left when you finished burpees?
My coach got almost a whole round, he thinks the burpees gotta be done unbroken, w/ 5 minutes or more left.... get as many OHS as possible - not that heavy... he thinks he can get into the 2nd round Saturday... Well see how our girls do. 90 isn't heavy we have some strong girls. its just after the burpees... and then none of them can do muscleups so I dunno what happens then.

Jim Colby 04-13-2011 06:03 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]April 11[/U][/B]
Wife's b'day so no workout. Great day though!

[B][U]April 12[/U][/B]
Work offsite so no workout.

[B][U]April 13[/U][/B]
Ran 2.6 mile hill route (22.46, HR avg. 135 max. 150)
Back squat: 5x135#, 5x170#. 5x205#, 10x225# (nice and deep, not too hard)
Shoulder press: 10x45#, 5x105#, 5x120#, 7x135#
Stretched

Felt very good today. I was worried about the weights since I've been busy and skipping weight training to make sure I fit in my runs and swimming, but it felt much better than I thought.

John Burch 04-14-2011 04:37 AM

Re: Over 50 Crossfitters Sign In
 
4/13

wu air squats 10
OHS 2x10 @ 65
2x10@ 95
worked @ 110

WOD 10 rounds for time 20:00 limit
100 jumprope
10 DL @ 85
10 HC @ 85
10 pushup
10 situp

8 rounds + 20 jumprope

m/56/180

Michelle Simpson 04-14-2011 07:53 AM

Re: Over 50 Crossfitters Sign In
 
Nice job William!!

We did a sort of prep wod for the official one yesterday.
[B]4-13-11[/B]
3 rounds for time: 25 minute cut off, I made 2 full rounds and 26 reps
20 head to bar burpees
10 ohs (75# for me yesterday)
3 mu's OR 5 mu transitions
I don't think I have to worry in the least bit about the fact that I cannot do a MU. I just want to make it through the burpees and on to a couple of OHS. I did one OHS at 85# just to mentally check the weight and I should be able to do them.

[B]4-14-11[/B]
400m walking lunges 20:48 232 steps.

Deb Weber 04-14-2011 07:11 PM

Re: Over 50 Crossfitters Sign In
 
[B]4_14_11 Thursday[/B]

Warmup
[B]
Powersnatch+OHS+Snatch[/B]
15kg (3)
20kg (3)
25kg (2)
30kg (2)

[B]Snatch[/B]
33kg/2 (2)
35kg (3)
38kg (5)
an odd catch that I saved but no misses.

[B]Backsquat[/B]
35kg/5
45kg/5 (2)
50kg/3 (3)
55kg/2 (4)
60kg (4)
55kg/2 (2)

I wouldve kept going on snatch but he stopped me.

Tim Randall 04-14-2011 10:36 PM

Re: Over 50 Crossfitters Sign In
 
Thanks all for the sympathy! I am actually getting to be a pretty good "judge" and learning a lot from watching our other athletes perform!

Congratulations to all of you that are still competing and putting up some great numbers
Wilfredo, be careful we are starting to make this board look like a trauma ward!!


I managed to get a couple really good Road bike rides in for a total of 50miles
the last 17miler had a section that climbed 1275 vertical feet in 1.3 miles so it was for sure a good Quad exercise (not to mention it was really hard to shift with my right hand!) Also managed a couple of 3-5 mile runs and some good core workouts!

4.12.11
Run 1600m:[B] 7:46[/B]
rest 3min
run 1200m: [B]5:57[/B]
rest 2min
run 800m: [B]4:02[/B]
rest 1 min
run 400m: [B][B]1:54[/B][/B]
I was happy with the times and especially the consistant pace at each distance--Pose running style is really helping!!

4.13.11 Mwod, limited Jumprope, row 500 x 3 and whine about not being able to do the 11.4 Workout (tried one burpee and it wasn't possible to put weight on the wrist!:mad:
4:14
400m walking lunges (did it inside gym) 22 laps back and forth (aprox 20 steps each way--17:30 NOW THAT IS A QUAD BURNER!!! starting to feel it now!!!!

John Jaeckel 04-15-2011 06:31 AM

Re: Over 50 Crossfitters Sign In
 
04.15.11
Wendler 5/3/1, Month 3, Week 2
Dead Lift Day

WARM
DL
5x135
Stretch

WOD
DL
3x250
3x280
5x310

CASHOUT/ASSISTIVE
15 GHD Situps
15 Knees To Elbows
15 Back Extensions

Michelle Simpson 04-15-2011 08:46 AM

Re: Over 50 Crossfitters Sign In
 
[B]4-15 Open WOD 11.4[/B]
60 Head to bar burpees + 1 OHS 90#

I am so elated by the results of this. I failed with getting the bar overhead the first attempt. Second attempt I didn't get my butt down, held on to the bar and got full depth on the one rep. I'm good with that! :pepper:

Jim Colby 04-15-2011 12:14 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]April 14[/U][/B]
Worked on taxes. uggh. No workout

[B][U]April 15[/U][/B]
2.6 mile hill run (23:01, HR avg 136, max 149)
3x10 pull ups
Off to ski for a week!

Tim Randall 04-15-2011 12:24 PM

Re: Over 50 Crossfitters Sign In
 
Jim Colby,

Have a great week, I am with you, Taxes can wait (the government doesn't need anymore of our money--heck--we are in great shape--just heard it on the news (LOL)

Wilfredo Flores 04-15-2011 01:29 PM

Re: Over 50 Crossfitters Sign In
 
4-15-11

Tabata (WHEW!)

Pull Ups | 52
Push Ups | 49
Abs | 57
Air Squats | 43

[B]Score: 201[/B]

Not great, but not bad for the first official Tabata. My ankle is almost fully recovered, and filling great. I hope to be like the rest of you when I grow up. :D

Tomorrow. Kettlebells, and Burpees, and something else..I can't remember all of the names of the workouts yet. Is it just me, or does anyone else hate burpees?

Peace to all.

Wilfredo Flores 04-15-2011 01:32 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Michelle Simpson;926518][B]4-15 Open WOD 11.4[/B]
60 Head to bar burpees + 1 OHS 90#

I am so elated by the results of this. I failed with getting the bar overhead the first attempt. Second attempt I didn't get my butt down, held on to the bar and got full depth on the one rep. I'm good with that! :pepper:[/QUOTE]


Yeech.. I get winded just thinking about the 60 Head to bar burpees. You did great Michelle!

W

Wilfredo Flores 04-15-2011 01:41 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tim Randall;926608]Jim Colby,

Have a great week, I am with you, Taxes can wait (the government doesn't need anymore of our money--heck--we are in great shape--just heard it on the news (LOL)[/QUOTE]

Chaplin Tim,

I don't complain too much about the injuries, have had them most of my life. My first love was dance. One injury after another, it comes with the territory. After almost 20 years, I decided enough, but I always missed the physicality and that competitive undercurrent. Can't dance anymore, but I'm very happy I found Crossfit. Comparable discipline and dedication. I'm smitten.

Hope your well.

W

Wilfredo Flores 04-15-2011 01:45 PM

Re: Over 50 Crossfitters Sign In
 
Open for suggestions.

I'm not a great runner. In fact don't like it too much, but starting to train for a 5k, my first. I have about three months to get myself together for it. Any suggestions for a running newbie?

W

John Rossman 04-15-2011 02:16 PM

Re: Over 50 Crossfitters Sign In
 
Just joined the discussion board. I am 58 and have been CrossFitting since July 09. I do the HQ WODs at a corporate gym with a once a month trip to Crossfit Apex. I look forward to seeing HQ WOD posts to compare my fitness.

Pat Quigley 04-15-2011 04:16 PM

Re: Over 50 Crossfitters Sign In
 
Mobility for very tight hamstring and left knee from all the bu
rpees on Wednesday.

Strength: DL: 5X345, 3X390, 1X440 (2R)
Assist work: Leg press: 10X 320,360,400.

5 rounds and record total reps for:

Body weight bench press
Pull ups.

Scale: 225 bench. Three rounds before running out of time:
7/14,5/10,5/10.

Bill Hoogsteden 04-15-2011 07:20 PM

Re: Over 50 Crossfitters Sign In
 
Welcome John Rossman!!

[quote=Deb Borbone;925877]yeah. hard to believe your arms wouldn't be shaking all over after the burpees. I guess locked out is locked out enough to keep the bar up there ;). How much time was left when you finished burpees?
My coach got almost a whole round, he thinks the burpees gotta be done unbroken, w/ 5 minutes or more left.... get as many OHS as possible - not that heavy... he thinks he can get into the 2nd round Saturday... Well see how our girls do. 90 isn't heavy we have some strong girls. its just after the burpees... and then none of them can do muscleups so I dunno what happens then.[/quote]

My instructor told us to keep moving! It took me around 7 min to get the burpees (Yay! Burpees!) done. It may have been 7:30. I had little idea about time & my whole body felt tanked after the burpees (Yay! Burpees!). If I had been a little fresher, I could've done more OHSs! you also have to try to be efficient as possible. My head was REALLY close to the bar at times.

[quote=Michelle Simpson;926064]Nice job William!!

We did a sort of prep wod for the official one yesterday.
[B]4-13-11[/B]
3 rounds for time: 25 minute cut off, I made 2 full rounds and 26 reps
20 head to bar burpees
10 ohs (75# for me yesterday)
3 mu's OR 5 mu transitions
I don't think I have to worry in the least bit about the fact that I cannot do a MU. I just want to make it through the burpees and on to a couple of OHS. I did one OHS at 85# just to mentally check the weight and I should be able to do them.

[B]4-14-11[/B]
400m walking lunges 20:48 232 steps.[/quote]
Michelle-Way to go on theat games WOD prep & the WOD! I was hoping that doing the games open WODs would step up my game a little and you're doing it!! Awesome! Also, good job on the 400m walking lunges! (1.72m per lunge! Not bad!) We did those back in September, which wasn't bad. I didn't bother to count the steps! BUT the next day, the WOD was 18" jumps & I was useless doing them!

Tim- Glad to see you're able to do WODs with your injury!! Always remember to scale. (I always have to tell myself that when I'm dealing with injuries!)

Jim Colby - great run/pull up couplet! How do you keep your heart rate so low? I'm jealous!! ;)

Wilfredo - Awesome Tabata score! i have a love/hate relationship with Tabatas!! When are you planning to run the 5K? They are usually pretty easy to run with relatively little preparation, IMHO.

John J - Love your Dead lift numbers! Awesome!



[B]WU:[/B]
800m run
Mobility WOD stretching

[B]WOD:
[/B]70 Burpees (Yay! Burpees!)
60 Sit ups
50 50# Dumbell swings
40 Dips [I](No way to do pull ups in the hotel "Fitness Center".)[/I]
30 Handstand push ups

~21 min [I]Had to use the clock in the hotel "Fitness Center" so you know how accurate that is...[/I]

Practiced hand stands some of the floor rolls from the Gymnastics WOD ([URL="http://www.gymnasticswod.com/"]http://www.gymnasticswod.com[/URL])

Deb Weber 04-16-2011 10:13 AM

Re: Over 50 Crossfitters Sign In
 
[B]4_16_11 Saturday[/B]
Shed Weightlifting

Row 500

[B]Power Snatch [/B]
20/2 (2) floor
30kg/2 (2) floor
35kg/1 (2) below knee

[B]Clean & Jerk[/B]
30kg/2+1
34 kg/1+2
42kg/2+1 (this was supposed to be 40 but I messed up)
42kg/1+0
47kg/1+1 (2) (short stepping these, so much hard to split at the shed)
47kg/1+0
52kg/1+1 (2) (missed jerks, these are easy for me, I had them, but lot going on in the shed, people walking all over, got half an ear on the games stuff, or someone else doing something amazing. I realized I'm not focused enough w/ all that going on, hopefully it'll teach me to focus better.:))
52kg/1+0 (2)
55kg/1
Cleans were not bad at all. Missed one at 52, didn't release the bar, doh, just did it over it was fine. Much easier than when I first started these.

[B]Clean Pull[/B]
40kg/2
52kg/2
57kg/2 (3)
63kg/1 (2)
These didnt seem hard.

[B]Backsquat[/B]
Left the Shed (they needed the barbell) and squat at home.
Legs still toast from Thurs. - quads never really sore just maybe tight and fatigued? But hams and adductors... My legs felt like Lundquist's today. & right knee feels like a touch of bursitis or something.
42kg/3
45kg/3
45kg/5
54kg/2 (2)
63kg/2

Deb Weber 04-16-2011 02:10 PM

Re: Over 50 Crossfitters Sign In
 
Nice job on 11.4 [B]Claw[/B]! Saw on FB. Deeper is harder & better :)....
(Saw some of this wod at the box and one of my gymmates mentioned that some of the people OHS were too high; seems like people tend to make their stance way too wide to compensate for heavier weight, they're wearing vibrams, and dont keep their weight in their heels. No choice but to squat high, have your hips back, and/or tip forward. I noticed the scores of one of my gymmates in particular is a little less than the other guys, but his squats, just GORGEOUS!!! so damn deep, long admired.)

Wilfredo Flores 04-16-2011 02:12 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;926697]Mobility for very tight hamstring and left knee from all the bu
rpees on Wednesday.

Strength: DL: 5X345, 3X390, 1X440 (2R)
Assist work: Leg press: 10X 320,360,400.

5 rounds and record total reps for:

Body weight bench press
Pull ups.

Scale: 225 bench. Three rounds before running out of time:
7/14,5/10,5/10.[/QUOTE]

I think that's a fantastic piece of work!

Jim Cordes 04-16-2011 02:16 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;926894]Nice job on 11.4 [B]Claw[/B]! Saw on FB. Deeper is harder & better :)....[/QUOTE]

Thanks, you're too kind.

Claw

Jim Cordes 04-16-2011 02:27 PM

Re: Over 50 Crossfitters Sign In
 
4/16 WOD

Open Wod #4
AMRAP 10
60 Over bar burpees
30 OHS @ 120#
10 Muscle Ups

60 burpees + 4 OHS. Disappointing. Burpees took about 6 minutes, and then I could only get 4 OHS in remaining 4 minutes. Very heavy for me. Traver was judging me, so I had to get full depth on them, and I did, which was the one bright spot in the WOD. Had a couple drinks and ate like crap last night. Really not a good idea before a hard morning WOD.

Claw

Wilfredo Flores 04-16-2011 03:58 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;926737]Welcome John Rossman!!



My instructor told us to keep moving! It took me around 7 min to get the burpees (Yay! Burpees!) done. It may have been 7:30. I had little idea about time & my whole body felt tanked after the burpees (Yay! Burpees!). If I had been a little fresher, I could've done more OHSs! you also have to try to be efficient as possible. My head was REALLY close to the bar at times.


Michelle-Way to go on theat games WOD prep & the WOD! I was hoping that doing the games open WODs would step up my game a little and you're doing it!! Awesome! Also, good job on the 400m walking lunges! (1.72m per lunge! Not bad!) We did those back in September, which wasn't bad. I didn't bother to count the steps! BUT the next day, the WOD was 18" jumps & I was useless doing them!

Tim- Glad to see you're able to do WODs with your injury!! Always remember to scale. (I always have to tell myself that when I'm dealing with injuries!)

Jim Colby - great run/pull up couplet! How do you keep your heart rate so low? I'm jealous!! ;)

Wilfredo - Awesome Tabata score! i have a love/hate relationship with Tabatas!! When are you planning to run the 5K? They are usually pretty easy to run with relatively little preparation, IMHO.

John J - Love your Dead lift numbers! Awesome!



[B]WU:[/B]
800m run
Mobility WOD stretching

[B]WOD:
[/B]70 Burpees (Yay! Burpees!)
60 Sit ups
50 50# Dumbell swings
40 Dips [I](No way to do pull ups in the hotel "Fitness Center".)[/I]
30 Handstand push ups

~21 min [I]Had to use the clock in the hotel "Fitness Center" so you know how accurate that is...[/I]

Practiced hand stands some of the floor rolls from the Gymnastics WOD ([URL="http://www.gymnasticswod.com/"]http://www.gymnasticswod.com[/URL])[/QUOTE]

Thanks William..It turns out I'm doing a 4 mile run and it's on June 12, called the Survivor Harbor 7 run. Registered today - no turning back. Now, I know this is a pretty easy race for those who run. I'm not a runner, just started training, but have decided, that after watching so many NYC marathons, becoming inspired, and then feeling as if I'll never be able to run a marathon...I'm taking the leap. I'm starting with this to see how I like it. Who knows? I may catch the bug..and run cross country...:run:

Pat Quigley 04-16-2011 04:04 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Wilfredo. Burpees everywhere this week!

Tribal Fitness today. Beginner warm up the included: Hold HSPU for 30 sec., 3 attempts at kipping, pass thru (used cord as pvc was too short), back ext. w. kettlebell, V-ups for 2 rounds.

3RFT: 100m run, 50m lunge, 100m run, 50m broad jump. Scale: 2Rounds, sub. frog walk for bj's. 12 minutes?

300lb tire flip for 40m. 1:06.(I beat the kids on this one!)

Strength: OHP: 5X140,3X160, 1X180.

Wilfredo Flores 04-16-2011 04:37 PM

Re: Over 50 Crossfitters Sign In
 
WOD 4/16

Hanson 5 rounds for time

30 Kettlebells (scaled) 3@25 / 2@35 = a little bit of a wimp
30 Burpees (completed 12, then switched to push ups b/c of sprained ankle) :censored:
30 sit ups on mat (scaled, instead of GHD, have to practice)

Time: 39:38

It's hard being a newbie. I want to be the best already! :ranting2:

An ego is a terrible thing to have. But not giving up yet. Registered today for my first run...4 miles..got to start somewhere.

W


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