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Bill Houghton 06-08-2011 10:26 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Jaeckel;945660]Thanks [B]Bill H.[/B] Sent you a PM. Unfortunately, there's no drug or food company profit to be had in funding a long-term study on the longevity benefits of CF-style training and Paleo. But there's enough science and common sense to intuitively make the connection.



Did you catch Coach Glassman talking about the science and the data they are collecting?

[url][/url] WFS

[url][/url] WFS

John Jaeckel 06-08-2011 11:10 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Bill Houghton;945777]John,

Did you catch Coach Glassman talking about the science and the data they are collecting?

[url][/url] WFS

[url][/url] WFS[/QUOTE]

I will, thx!

Perry Dean Freedman 06-08-2011 08:04 PM

Re: Over 50 Crossfitters Sign In

WU: 100 crunches, 2 min. plyo plank; 50 bike crunches; 2 min. plyo plank; 50 plyo crunches; 2 min. plyo plank

WOD: 2222222222 push jerk: 95, 105, 115, 125, 135, 140, 145, 150, 155(1 rep and failed), 155 (got it!), 160 (1 rep and failed). Realized afterwards, I was doing more of a push press than a real jerk. Felt like a real jerk! Still, hoisted more overhead than I ever have.


Dead lifts ( 5 reps): 135, 185, 205, 215, 225, 235, 245. ( still using my
lower back too much)

Flat bench (2 reps): 185, 205, 210, 215, 220, 225 (1 rep and failed), 225,
230(1 rep and failed).

Jim Colby 06-08-2011 08:53 PM

Re: Over 50 Crossfitters Sign In
[B][U]June 8[/U][/B]
Brick Night (Bike/Run at medium pace)
Cycled moderately hilly 15 miles (463 feet of climbing, 45:42, PR by 1:08, Avg HR 129, Max HR 147), then
Ran 2.7 mile hilly route (289 feet of climbing, 24:42, Avg HR 139, Max HR 149)
Brick PR by 0:28 on this route.

98 degrees...perfect PR weather. Didn't go all-out, so tonight's PRs should be broken a lot. Wanted to do deadlifts and OHS afterwards, but ran out of time and it was probably too much anyway. I'll get those in later this week.

Cliff Miller 06-08-2011 09:04 PM

Re: Over 50 Crossfitters Sign In
box squat wensday. still have stiches in my neck so no back squats. got to do the same as last wensday.

16" box 140 lbs hanging from weight belt 10 x 5 squats.

1st 500 m. since november 1:40 and my shoulder did not give me any problems which i am super happy about.

on an even better note the gym has gotten involved with our local "squamish days loggers sports" so on july 30 i will be competing in the ax throw, chokermans race and log burling. all of which i have never done. we will be training for these events for the next 7 thursdays at the sports grounds.

should be interesting.

Pat Quigley 06-08-2011 09:48 PM

Re: Over 50 Crossfitters Sign In
First day back after close to two week break. Nasty cold and homecoming for primi grandson. He is on 2-3 hr. feed cycle. I take early night shift. We are all dragging butt. This kid was discharged on oxygen, pulse and breathing monitor, and oxygen saturation machine. He had difficulty coordinating breathing and eating. We all got training in CPR and feeding. This is is second week home and the apnea crises are getting fewer and fewer.

Lots of stretching and warm up. Multiple light sets of back squat, deadlifts, and bench. All were 4X10X135.

1RFT: 21-15-9 of 135#OH Squat and pull ups. Scaled to 95#. 4:40.

Going to step back a few cycles on the Wendler and start strength training consistently again next week.

Michelle Simpson 06-09-2011 08:39 AM

Re: Over 50 Crossfitters Sign In
Missed you guys. It's been crazy both work, ear and no AC at home. Everything seems to be coming back together but at least my workouts have been good and consistent even if my posting hasn't.

Power Clean 1x7

7 rounds for time: 23:37
10 reps 25# db snatch right
10 reps 25# db snatch left
6 strict push-ups (hands were ripped to shreds, had push-ups over rope climb)

15 minute AMRAP
15 Box jumps 20"
15 Sit-ups

End of round 1: Max reps of strict press 65#
End of round 2: Max reps of push press 65#
End of round 3: Max reps of push jerk 65#
Repeat the cycle moving back to strict press.
212 reps Loved this WOD.

10 minute AMRAP
12 1.5 pood KB Swings
15 K2E
92 reps
Need lots of work on the K2E

Push Jerk 2x10 2 reps on the minute for 10 minutes
5 rounds 95# 5 rounds 85#
Loved this one.

500m row for time 1:53.2

15 minute AMRAP
5 dead hang pull-ups strict, band
10 bar dips
20 wall ball 10#
4 rds + 12 reps

Still taking meds for the ear. It's a beouch when you get fluid behind your ear drum. If not cleared by week 12, they will put a tube in my ear. I thought they only did that to little kids?? :yikes:

Jim Cordes 06-09-2011 09:32 AM

Re: Over 50 Crossfitters Sign In
Long time since I posted!

6/3 WOD
For Time:
1200 M Row
50 Weighted Sit Ups
1200 M Run

16:03. Weighted sit ups clearly the bottleneck. Did my first 10 @ 25#, then had to go down to 20#.

6/4 WOD
400 M Run
Max OHS (45#/33#)

4 rounds, 152 OHS. Rounds were 45, 35, 32, 40.
Great WOD! Combination of Nancy and Nicole, really good to do lots of reps of OHS at light weight. Love this one!

6/6 WOD
L1 – Power Snatch to Overhead Squat
Adv – Snatch

75-75-85-95-95-105f-105f (Adv)
Snatches not happening for me this morning. Good to do some real snatches, however; that is, to full squat depth.

6/9 WOD
10 Min of Deadlifts
1 lift every 30 seconds with no change in the weight.
Followed by:
3 Rounds for time of:
500 M Row
50 Squats

255# deadlift. 10:55 on 3RFT. Slowest on rower in my all-male heat, but made up time on the squats. Really like this one!


Jim Colby 06-09-2011 10:53 AM

Re: Over 50 Crossfitters Sign In
Strong work Claw all around!

[B][U]June 9[/U][/B]
10 minutes of jump rope drills
5 minutes of stretching

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball
[B]7 rds + rope + 10 ring dips w 12' rope[/B]

No big tri stuff to do today, so I felt like taking on a main page workout for a change. Everything was easy but the wall balls. Got kind of dizzy doing them in the 100 degree heat in my garage. This is a cold snap in afghanistan though, so I am not complaining. My rope climbs were mainly arms since it was too hot to wear anything but short thin socks and I didn't want rope burn. Felt good to do the metcon. Doesn't feel like I've lost anything from the distance/strength training. Fran will be the litmus test, so I may regret saying that. DU and cross-over jumps feel real strong.

Wilfredo Flores 06-09-2011 01:09 PM

Re: Over 50 Crossfitters Sign In
Talk about trying to get back into the swing of it. OY!


[B]75 Power Snatch (75#/55#)[/B]

Scaled for the returning newbie - 35#

Completed: 13:37

Oh well. I have to keep reminding myself this is all new to me keep my ego in check.

Workout in memory of an aunt who passed this morning, she had Alzheimer's. I'm sure she was pulling for me to get the snatch form together.

Love you Titi Vicenta.

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