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John Burch 12-19-2011 06:42 PM

Re: Over 50 Crossfitters Sign In
Thanks Tom and Pat

little sore today, well more then a little body felt like Sunday was my first day of ever lifting a barbell

rolled out my quads and lower back
Back Squat 3 @ 135 155 185

WOD 5 rounds
2 DL @ 275
4 pullup
6 BJ @ 24"

Post green band Good mornings and AB mat situps

David Cahn 12-19-2011 10:47 PM

Re: Over 50 Crossfitters Sign In
John: How do you do good mornings with a band?

Strict Press (with bands) 9×3 @ 60% of 1RM
2 Rounds:
3min AMRAP
2 Wall walks
*3 Power cleans* 135/95
Rest 60sec

I pressed 85# with skinny bands. Did the AMRAP with 115#. Completed 6 rounds. Have to work on my power cleans and all my oly moves. Afterwards practiced on 95#. Just flew up :D

Bill Hoogsteden 12-20-2011 05:44 AM

Re: Over 50 Crossfitters Sign In
JB - WOW! You've been real Kick@$$!! Congrats on the DL PR!! Wanna be you when I grow up!!

Claw - Enjoy your vacation!!

Pat - Yay! Burpees!! :D

Tom - I know what you mean about JB! Good Stuff yourself!! & Merry Christmas to you (& everyone else)!!

400m Run, 15 Squats, 500m Run, 15 Squats, 400m Run


5-5-5-5-5 OHS

21-18-15-12-9-6-3 for Time of:

75# SDHP
75# Push Press

45#-75#-95#-125#-145#(2) OHS


[I]Still fight a cold & feeling it in my chest!! But I wasn't the last & was not too far behind the rest of the folks doing the WOD![/I]

Cliff Miller 12-20-2011 09:21 AM

Re: Over 50 Crossfitters Sign In
enjoyed a couple of days off due to feeling lousey still, x mas parties and the like. just felt the need for a few days off.

last nite

future press 1-1-1 w/purple bands


then pullups w/green band
bench press 16kg kb's and black bands w/bamboo bar.

shoulder was not overly happy by the end of the workout.

Perry Dean Freedman 12-20-2011 09:34 AM

Re: Over 50 Crossfitters Sign In
4 mile run and

4 rounds: 50 bicycle crunches and 25 pushups on 4 medicine balls.

Bill Hoogsteden 12-20-2011 06:50 PM

Re: Over 50 Crossfitters Sign In
5 Pull-Ups, 10 K2E, 15 Squats, X 2 then Jump Rope 5 min

10 Wall Climbs


25 Min AMRAP:

5 225# Deadlift
13 Push-Ups
9 24″ Box Jumps

7 rounds + 5 DLs + 13 Push Ups + 6 Box Jumps

[I]Didn't do Rx (275#), still feeling the effects of my cold. Did this on 15 Apr 10 using 145# & got 10 rounds in 30 minutes. So I feel good about that.

Weird thing, though, after yesterday's WOD, my right ITB was hurting. Did some Mobility stuff and after today's WOD, I felt a LOT better! Weird![/I]

John Burch 12-20-2011 07:03 PM

Re: Over 50 Crossfitters Sign In
David we do band good mornings by standing on one end of the loop and placing the other end around back of neck or shoulders

William thats funny stuff I thought we did these WOD'S and lifts to keep from growing up?

still very sore in the legs mostly
so I rolled out a bit and that helped and warmed up with some jumprope

WOD 5 rounds
5 pullup
10 DL @ 135
10 pushpress
10 BJ
10 floor wipers
10 35# KB clean and jerk
felt pretty good after but after the ride home tight as dick's hat band


Deb Weber 12-20-2011 07:47 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]12/18 Crown Point's Firebreather competition
Nice job JB!! DL pr wtg :highfive:

(Seems like we're ALL fighting off some kind of ick sick!! I much prefer the warmer months.)

David Cahn 12-20-2011 10:47 PM

Re: Over 50 Crossfitters Sign In
JB: nice WOD. "dick's hat band". Gonna have to mull that one over...

34m Handstand walk
Then 7 Rounds:
7 Deadlifts* 225/155
12 Toes to bar
20 Double unders
After 7th round, run 700m

This was not surprisingly a coach's birthday WOD. I modifies with 34 m inch worm as my wrists didn't feel up to 34 HSPU or even 34 HS with hand lifts. Modifies the 49 deadlifts to 185. 20 DU became 60 SU. Run became row. Time was 23:59.

Tom Gallagher 12-21-2011 07:04 AM

Re: Over 50 Crossfitters Sign In
OK grace @ 115# 12:18.

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