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Stephen R. Lampl 06-28-2010 09:37 PM

Re: Over 50 Crossfitters Sign In
[quote=Deb Borbone;803646][I][B]".....(insane, I can no longer do single unders),"[/B][/I][/quote]


[/B]That [I][B]is insane! [/B][/I]Why in the world is it that DUs are so elusive.......And I used to think I'd never kip........ha!

[quote=William Hoogsteden;803737][B]WU:[/B]

Air squats
Sit ups
Pull ups (Kipping!)


5 115# Front squats
10 kneeling of the 24" Box AKA "Stinkbugs"


Beat one of the Animals in our box! :pepper: This means I've got to up the weight and/or change the scaling on the HSPUs!

BTW, Steve, love the new picture![/quote]


[/B]Props on showing one of your "younger" firebreathers that us "older" folks can "bring it" too!

Thanks on the avatar picture!

Stephen R. Lampl 06-28-2010 09:40 PM

Re: Over 50 Crossfitters Sign In
[I][B]100628 MONDAY

Warm-up: Modified CF Sonora WU
[/B][/I]400m walk
Arm Circles
Pass Throughs
Push-ups X 10
Squats X 15

[I][B]WOD: 3 Rounds for Time of:
[/B][/I]15 Squat Cleans - 35# Dumbbells
15 Push-ups
400m Run
[B]TIME: 14:37
[/B][I]Did this workout at home at 4600 about not being able to breathe! Cleans and runs were slow and broken. This one HURT![/I]

John Warkala 06-28-2010 09:50 PM

Re: Over 50 Crossfitters Sign In
[B]Stephen L[/B].- Hip is healing slowly but surely. Thanks for asking. Taking longer than expected as damage from first surgery hadn't completely healed before they went in the same incision and messed with the same soft tissue.
I asked if they could just put a damned zipper there to make it easier.

W/U 100m
4x25m on :30 rest
8x50m on :30 rest
12x25m on :10 rest
Easy 100m

10 min walk in 4' deep water (not as easy as it sounds with a bum hip !)

Walk 1.75 miles w/ 1 crutch - 40 min

3 rounds
20 squats (to 90 degrees only)
10 push ups
10 pull ups
10 Hang power cleans (75#)

4 x 100m walk w/out crutches
(1:25, 1:22, 1:20, 1:16)

JW :crutch00:

Stephen R. Lampl 06-28-2010 10:22 PM

Re: Over 50 Crossfitters Sign In
[B]John W.,

[/B]Sorry to hear the hip is not cooperating fully.......from the looks of your log entries, it seems you're doing all the right things and then some! The Hydro-therapy work you mentioned today is HARD! Love the "zipper" comment!

John Burch 06-29-2010 04:48 AM

Re: Over 50 Crossfitters Sign In
6/27 WU
3x20 GHD back ext
25 GHD situps
17 GHD situps
15 air squat
2x10 pullup
3x5 25# pullup

5@65# 5ring dip after each set
5@125 suckie

WOD 6 rounds
8 burpee to 24" box jump
12# push press @ 95#
sprint or run 60 yard and back


m/55/178 CrossFitChesterton

Stephen R. Lampl 06-29-2010 12:33 PM

Re: Over 50 Crossfitters Sign In
[I][B]100629 TUESDAY

[/B][/I]800m Run
Arm Circles / Swings
10 Hip Extensions
10 GHD sit-ups
10 Wall Balls X 20#
10 Box Jumps
20 Push-ups

[I][B]Strength Work: Shoulder Press 1, 1, 1, 1, 1.
75# X 5
95# X 3
105# X 1
115# X 1
[B]125# X 1[/B] (ties post-reset PR).
130# X F
130# X F

[I][B]WOD: For time:
[/B][/I]10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of Push Press 115#/75#[B]---> 105#[/B]
2, 4, 6, 8, 10, 12, 14, 16, 18, 20 of Back Squat 115#/75#[B]---> 105#[/B]
[B]TIME = 18:28
[/B][I]This one was amazingly hard! Started out at 115#, could not lock out arms after 4th rep on second set. Dropped to 105# and was able to do them in very broken sets. Most I've ever used for a WOD with PPs. Back squats were broken last four or five sets, but I felt strong out of the bottom on [U]all reps[/U] for the first time ever since starting CF[/I]!

John Jaeckel 06-29-2010 04:01 PM

Re: Over 50 Crossfitters Sign In
Month 4, De-Load Week, Wendler 5/3/1, Bench Press and Pullup Day

20 pushups
20 SDHP (53 lb.)
20 PVC rollovers

5x95, 5x120, 5x145
5x#4 band, 5x#3 band, 5x#2 band

120 stairs/2 mile run with 30 lb. weight vest

Deb Weber 06-29-2010 06:02 PM

Re: Over 50 Crossfitters Sign In
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (slow today 1:58), walk & stretch, walk & pull, lunge & twist, empty coat, floor wipers - shoulder mobility, trigger point balls & stretch.....

3 rounds for time of:
400 meter run
30 burpees
15 chest to bar pull-ups
[B]21:28 Modified[/B] Regular pullups - wasted a lot of time on the first set to get 5 chest to bars (all one at a time, high enough but not quite touching the bar) and my coach said, just do regular pullups. Work to be done!:)

Backsquat 5x5 75%
More squats with light weight, practicing speed.

John Warkala 06-29-2010 06:26 PM

Re: Over 50 Crossfitters Sign In
Outpatient PT

Row 1000m - 4:23.8

KB Swings (1 pood)
Sit ups
Leg raises (Had to do 1 leg raises, R/L)

23:53 - This actually put me in the range of the normal folks at the box. Most of whom scaled the WOD in some way. I may not be a smoke-farter (old, hobbled fire breather) at this point but at least I'm back in the park.

4 x 100m walk w/o crutches
(1:20, 1:16, 1:15, 1:13)
I'm going to stop doing these for time. They're hurting in way that doesn't seem therapeutic. Have to remember that this is a marathon and not a sprint.

JW :crutch00:

Bill Hoogsteden 06-29-2010 06:39 PM

Re: Over 50 Crossfitters Sign In
[quote=Stephen R. Lampl;803774]

[/B]Props on showing one of your "younger" firebreathers that us "older" folks can "bring it" too!

Thanks on the avatar picture![/quote]

[B]Steve, [/B]

ROCK ON!;) That's my goal!


200m run
100m run backward
50m Right sidestep
50m Left sidestep


40m 95# Overhead walk
30 Wallball shots
40M 55# dumbbell Farmer's carry


(I wasn't the last! And I was surprised how the Overhead walk was the easiest of the three!)

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