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Nancy Cohen 04-08-2010 01:30 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;765649]4/8 WOD

For Time:
1000 M Row
30 Ring Dips
30 Burpees
30 Pull-ups

10:45 as Rx'd. Holy mother of God, working on that C2 rower is like somebody suck a needle in my veins and just sucked the life right out of me!

One of my Elite Goals is 1000m row in 3:25, and thought about going for that here. Instead, did the 1000m in 3:51, tied with Brian. Ring dips were actually the easiest part. Knocked out 10 straight, then 5's until last 5, which were 3-2. Another one of my Elite Goals is 20 burpees in a minute, and thought I would go for it here -- ha! Nowhere near that. Pullups ended with 10-5-5-5-5. This was as close to seeing Pukie as I've been in months!

Did this WOD in heats, so I was able to cheer on the later heats. KJ was in the first heat with Brian and me, and really rocked her pull-ups. It is so cool that she can knock out 30 unassisted kipping pull-ups! I either totally helped Fawnie or totally weirded her out with my cheering -- we'll see, next time I work with her. Big props to Troy and Brett, two big guys who really had their hands full with all this body-weight stuff. Randy was moving right along with his reps, very cool to see.

The Claw[/QUOTE]

Jim, you're a beast! Which is why I will probably never show up at PCSB to work out with you and your beast friends! Your workouts scare me! :D

Michael Thille 04-08-2010 02:07 PM

Re: Over 50 Crossfitters Sign In
Thanks Terry and Jeff. That Fran hurt me.

Today we did a bunch of unusual stuff for the warm-up / work out, then 135# clean and jerks, 1 on the first minute, 2 on the second minute and so forth until you could not do any more. Crap! I made it through 8 but could not get nine. If someone else in the box was still going, we had to do mountain climbers until they could not do any more. Of course, one guy kept going.......:censored:

John Burch 04-08-2010 05:28 PM

Re: Over 50 Crossfitters Sign In

WOD Tabat Something eles :20 work :10 rest for 8 rounds each

total 308

did some double under work

m/55/180 CrossFit Chesterton

Tim Fisher 04-08-2010 07:54 PM

Re: Over 50 Crossfitters Sign In
20 min. bike

suitcase squats - 19x110(total weight), 17x120, 15x130, 13x140, 11x150.

50 assisted close grip pull ups 10x5

Stephen R. Lampl 04-08-2010 10:17 PM

Re: Over 50 Crossfitters Sign In

[/B]Glad to see you are taking on the Masters also. You and Terry will do an awesome job!


[/B]I also got to meet John Kane last year when I was over at SFSCC for the Gymnastics Cert. Definitely a great guy!

[I][B]100408 THURSDAY [/B]Push Jerk Day.....

[/B][/I]800m Run
20 Shoulder Pass Thru
15 Hip Extensions
15 GHD Sit-ups
10 Pull-ups
10 Ring dips (got 2, jumped 2, did the rest on parallel bars)
15 Squat therapy
Prior to the warm-up I did about 2 minutes of DU attempts and [B]chained 6 together!

[I]WOD: Push Jerks 1, 1, 1, 1, 1, 1, 1.
[/I][/B]Warm-up: 95# X 3, then
165# (F)
165# (F)
[I]My form tends to fall apart as I go heavier.....lots of skill work ahead....[/I]

[I][B]Post-WOD skill work on push jerks
[/B][/I]95# X 3 X 3. These were solid.

Michael Thille 04-09-2010 02:30 PM

Re: Over 50 Crossfitters Sign In
Easiest day of the week. Back squats, 1-1-1-1-1-1-1 after warm-up. 305# to 90 degrees (with a small spot from my coach). Runing 5x400 with 3 minute rest between tomorrow. Goal is to keep times within 5 seconds..... we shall see. Still trying to get a muscle-up and do more than 2 HSPU's with head touching the floor. Tough!

Pat Quigley 04-09-2010 03:22 PM

Re: Over 50 Crossfitters Sign In
today did the workout from 100408: "DT": 5 RTF of 155# DL for 12 reps, 155# Hang Power Clean for 9 reps, and 155# Push Jerk for 6 reps.

This is one of those workouts that get ahead of me. I start w. one weight and then back down.

Did 1st set w. 135# and then 2-5 w. 95#. Finished in 9:09. Missed this one last time around. Next time, I'll up the weight a bit.

Stephen R. Lampl 04-09-2010 09:50 PM

Re: Over 50 Crossfitters Sign In
[I][B]100409 FRIDAY


[/B][/I]Tried to get in a quick rest day WOD of leg lifts, push-ups and 100 leg lifts (unbroken).

Cats kept wanting to assist with push-ups (chest to cat depth - - cat darting under chest when up in plank position) and squats, so that put the kabash on the push-ups and squats.......Next time.....lock up cats [B][I]before [/I][/B]the workout.

Terry Dickman 04-09-2010 10:51 PM

Re: Over 50 Crossfitters Sign In
M.E. Split Jerk 5-5-5-5-5

[B]145, 145, 155, 165, 185(2),175[/B]

rest 5 min, then

AMRAP 3 min:

5 clapping push-ups
7 deadlifts, 225 lbs
rest exactly 2 min, and repeat for a total of 4 rounds.

[B]4rnds+5, 4rnds, 4rnds, 4rnds[/B]
had time (8 sec)to do a few more push ups on the last 2 rnds, use it to rest instead :shrug:

Pat Quigley 04-10-2010 10:04 AM

Re: Over 50 Crossfitters Sign In
Terry, that picture is incredible. You are a lion who has probably not reached his winter. In many ways, I know that I am reaching mine. As I sit this beautiful Saturday morning and look over the material for next month Level 1, I am realizing that something is missing. I've alluded to this in earlier posts. How to translate this group of concepts and exercises into a system of continually challenging events for a population whose capacity is otherwize declining? Crossfit has a specialty certification for Kids. Maybe there needs to be one that reflects Gerontology? How to measure capacity? How to measure recovery? How to measure morphological limitations that suggest physical challenges without harm to tender joints? How to set goals for continuous improvement that respect declining limits in each of the main areas of fitness?

Anyhow just some thoughts. Leaving in an hour or so for my Crossfit class.

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