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Deb Weber 12-27-2010 05:51 PM

Re: Over 50 Crossfitters Sign In
Split Jerk 1-1-1-1-1-1-1
85-95-95-100x-95-95-100[B] pr by 10#[/B] since Sept.[/QUOTE]
way to go, [B]Michelle[/B]! PR congrats!:pepper:

[B]12.27.2010-Monday-Day 1[/B]
Warmup: Squat, Lunge, Pushups, 30 Doubleunders (unbroken) et al. shoulder mobility, lacrosse balls & stretch

For time:
50 walking lunges (total steps)
40 pull-ups
30 double burpees
20 deadlifts - 135# (85#)
10 push press/jerk - 135# (85#)
[B]12:21 Rx [/B]
I did this in town here at Blairstown Fitness, b/c the snow & cold and its close, brought my own chalk & bumpers. It was a good pullup day (squat cage) but nothing like the shed! No one to push me, too many machines, people going thru the motions, felt like I was wearing jailhouse stripes! (dead silence during my double unders, and pullups - well, I tend to 'bark' at the top of my pullups!:rofl:). Place needs a good dose of [B]CrossFit![/B] In my best Lurch voice: "uuuuuuugggghhhhhhh"

Jim Colby 12-27-2010 08:22 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Deb Borbone;883705]Jim hope you made out ok in the snow. For a change Blairstown got LESS than everyone else, maybe 6"?? not bad at all.[/QUOTE]

We got about 19 inches of snow. Took me three hours to shovel out, but it was a nice work-out with my dog (she catches the snow in her mouth and drives me crazy but has fun) and now it's beautiful out. :cool:

[B][U]December 27[/U][/B]
10 minutes of jump rope drills
3 times through the following circuit: 5 strict ring pull-ups, 10 push-ups, 20 sit-ups, 10x45# OHS
10 minutes of dynamic stretching and calf/hip/shoulder mobility work
[U]Main Workout[/U]
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
[B]12:41 (scaled to 135#) (last time was 11:41 at 95#)[/B]
[U]Stability Work[/U]
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
Shoulder, calf, hip and hamstring stretching
45 minutes of shoveling wind drifts

Broke my other Buddy Lee rope tonight in the cold garage, even though I kept it indoors until just before the WOD and only jumped on the rubber mat. I was just about to break my record of 10 consecutive DUs when it broke. I had to switch to my final rope, a Fitness Gear one and, surprisingly, I liked it (it was easier to get going). Got a bunch of 9s in a row but kept choking on #10. DUs are slowly getting better, but its time to order some replacement ropes. DT was tough, but I was happy with my improvement versus last time. Smashed my nose really hard with the bar during round three of the "DT" push jerks and saw stars and scraped my nose up a bit. Good fun!:smiley_ev

Terry Dickman 12-28-2010 10:04 AM

Re: Over 50 Crossfitters Sign In
1. Anderson Squats - ME
work up to 1 RM, then drop to 80% and do AMAP.
315 lbs, then 7 reps at 255 lbs

2. Walking Barbell Lunge - 95lbs
3 sets - 20 meters

3. 3 rounds of;
15 GHD situps
10 Toes to bar

Bill Hoogsteden 12-28-2010 02:05 PM

Re: Over 50 Crossfitters Sign In
Hope everyone had a great Christmas!

Sorry to hear about the snow out east. We just got dustings on the 25th & 26th, just enough to freshen the snow covering.

Couldn't make it to the box on Monday, but tried parts of "Collin" (2 25" KBs over 400m & 12 115# push presses)-Brutal!! :yikes:(If I tried that WOD, I think I'd still be doing it! ;))

[B]28 Dec[/B]


400m run
Push ups
GHD sit ups
Air squats

2 box length (~25ft) Bear crawls


Push Press 3-3-3-3-3-3

95#-115#-135#-145#-165# (2/3 :()-155#-155#

[I]checked my log & I hadn't done this other than the 12 115#ers yesterday, so I got some PRs!:pepper:[/I]

Still have 58 Burpees (Yay! Burpees!) to do....

Jim Colby 12-28-2010 02:12 PM

Re: Over 50 Crossfitters Sign In
[B][U]December 28[/U][/B]
10 minutes of jump rope drills
10 minutes of dynamic stretching and hip/calf/shoulder mobility work
[U]Main WOD[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
[B]round 1 - 6:35, round 2 - 6:48, round 3 - 6:44[/B]
Shoulder, calf, hip, hamstring stretching

John Burch 12-28-2010 05:53 PM

Re: Over 50 Crossfitters Sign In
Nice PR Michelle, Great work Deb and JIm, Terry as always you are the Man

12/26 open Gym
3x10 GHD Back Ext @ 45#
20 20# wallball shots
3x15 24" box jump
4x10 pullup
10 push up and dips
AB mat situps
3x15 K2E
3x10 35# Dumbell thrusters
2x21 55# KB swings


John Burch 12-28-2010 06:01 PM

Re: Over 50 Crossfitters Sign In
500m Row
10 Air aquat
10 Push up
10 Sit up
500m row

Front Squat 1@135 1@ 155 1@175 1@ 185 1@ 190
Good Mornings 3x6 @ 135
3x10 GHD Back ext
3x10 Reverse hypers @ 50#

WOD EMOM for 20:00
1 Jerk @95
2 Jerk behind Head
4 Burpee

WU Lunges Air Squat Pushups

60 Jumprope
10 K2E
10 rounds


Cliff Miller 12-28-2010 07:36 PM

Re: Over 50 Crossfitters Sign In
great xmas in whistler. lots of snow, good food and family.

back to the grind now.

a.m. shoulder work out 40lb. few rounds as possible....20 minutes

wall squat, plank, double k.b. each side hangs.24 kg each hand. (everybody else got to hang from the pull up bar)

8 2/3's..rounds.....

i may have mis understood the requirements and tried to do as many as possible rather than as few as one girl in our class who had been skiing for the last 2 days did not complete one round....

oh well there is always tomorrow......

Deb Weber 12-29-2010 06:55 AM

Re: Over 50 Crossfitters Sign In
Some kind of stomach bug today, tried this one and had to bail. Maybe just rest Wed.

Warmup, couple burpees
3 rounds for time of:
30 front squats - 95# (55#)
15 knees to elbows
30 back squats - 95# (55#)
15:00, had to stop after 2, 2.5 rounds...
I think it was Ramen Noodles, i know how much s**t is in it, but in a pinch there was nothing else, I used only a tiny bit of the seasoning - eeww never again.

Michelle Simpson 12-29-2010 09:57 AM

Re: Over 50 Crossfitters Sign In

[B]WU: 2 rounds[/B]
12 Pushups
10 squats
8 bar dips
6 empty bar OHS

[B]WOD: 3 rounds 15:26[/B]
10 bar dips
20 OHS 41#
30 wall ball shots 10#

This was an affiliate WOD programmed by one of our trainers. Those last 30 wall ball shots were brutal.

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