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Michelle Simpson 01-05-2012 10:59 AM

Re: Over 50 Crossfitters Sign In
Hi Kids! It's great to see you guys. I just know that sooner or later work will slow down. But until then...

7 rounds for time & weight
35 double under (attempts plus singles and getting better!)
power snatch

12:56 410#total

25 ghd sit-ups
1 MU (sub 1 pull-up, 1 dip)
20 sit-ups (ghd taken)
2 pull-ups 2 dips
15 sit-ups
3 pull-ups 3 dips
10 sit-ups
4 pull-ups 4 dips
5 sit-ups
5 pull-ups 5 dips

**all pull-ups unassisted!! Woot!! It's about friggin' time! :pepper:

Love this WOD
300m row
20 push press 80#
300m row
15 push press 80#
300m row
10 push press 80#
300m row
5 push press 80#

Michelle Simpson 01-05-2012 11:01 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Martha Lamb;1019130]Hi to all the over-50 Crossfitters who post here. You are an inspiration to me! I've followed this thread off and on for a while, and I'm thinking it would be good motivation for me to start posting here; keep me a little more accountable. So...I'm 5'3", 115 pounds, 54 years old. Yesterday to end 2011 I did 6 x 1 deadlifts at 195. No WOD because the deads had sapped me.

My goals for the coming year are to finally be able to do pullups without a band, to deadlift 2x my bodyweight, squat 170 lbs., and press 85 lbs. for a Crossfit Total of 455. Right now my total is 405. I also hope to attain Level 1 Certification and start doing some training for my box.

Happy New Year to everyone, and good luck with your goals for 2012.[/QUOTE]

Welcome Martha!!

John Burch 01-05-2012 06:23 PM

Re: Over 50 Crossfitters Sign In
Michelle great job on the PU


Buy in 50 24 kg KB swings
5 pullup
10 hand release pushup
15 95# fromt squat

154 reps


Bill Hoogsteden 01-05-2012 06:48 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michelle Simpson;1020451]...**all pull-ups unassisted!! Woot!! It's about friggin' time! :pepper:...[/QUOTE]
Michelle - ROCKSTAR!! You go girl!!! Can't wait till you're doing MUs!!

[QUOTE=Jack Davis;1020388]...Started doing the Mobility WODs. Wow, they are great![/QUOTE]
Way to go Jack!! Every time I do some mobility stuff, I seem to set PRs!

Alden - Nice DL PR & DU, also!! SWEEET!!

Cliff - Great work on that Tabata!!

Didn't do one because:


For time:

Run 1 mile
Rest 2 minutes
20 Squat Cleans (95#)
20 Box Jumps (24″)
20 Walking Lunge Steps with 45# plate held overhead
20 Box Jumps (24″)
20 Squat Cleans (95#)
Rest 2 minutes
Run 1 mile


[I]What a killer! Did the 1st mile in 8:38, felt good. Then it was a slog through the Cleans & Box Jumps. Surprisingly, the weighted walking lunges weren't that bad. The trick was to receive the weight in the squat as opposed to power cleaning them & squatting. Last mile to 10 min with a sprint the last 100m.

My hat's off to you guys who did the whole thing!![/I]

Deb Weber 01-05-2012 07:05 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]The trick was to receive the weight in the squat as opposed to power cleaning them & squatting.[/QUOTE]
You got that right; pulling it way high and then squatting is just so much more exhausting!! (been there done that! sometimes STILL do that ;)) Nice job.

Jim Cordes 01-06-2012 11:55 AM

Re: Over 50 Crossfitters Sign In
1/6 WOD

3 Rounds for Time of:
10 Power Cleans (135#/95#)
20 Competition Push Ups (hands come all the off of the floor at the bottom position)
1 Minute Rest
400 M Run
1 Minute Rest

14:27 as Rx'd.
Really liked this WOD. Still need to make sure my form on 135# power cleans is good, I tend to catch bar with back arched instead of with butt back. The rest intervals really made it possible to blaze through the PC/PU's and the run. (Sorry Traver who wanted us to hold 60 second squat instead of resting.)

Big 6 am class, mucho fun!


PS. Lots of good work on this board, keep it up everybody!

Cliff Miller 01-06-2012 12:27 PM

Re: Over 50 Crossfitters Sign In
push up progression


shoulder press everybody else did 1-1-1 while i was able to do set of 5 for as many as possible till my shoulder gave out. i got upto 60 lbs for 5. i was happy with that as i have not done shoulder press in over a year.

then i looked over at the smallest girl in our entire gym and she got 85 lbs up for one :) just kinda a funny image

then ring row tabata 90 reps

keep up the great work everyone this weekend.

signed up for tough mudder last nite. 5 people on our team:pepper::pepper:

Jack Davis 01-06-2012 02:02 PM

Re: Over 50 Crossfitters Sign In
"Kelly" scaled to 3Rounds

20 Box jumps
20 Wall Ball


Mobility WOD after

Alden Hingle 01-06-2012 02:47 PM

Re: Over 50 Crossfitters Sign In
01/06/12 Rest Day

KStarr shoulder torture with lacrosse balls and shoulder physical therapy

Amazing how something as unpleasant as the mobility exercises yields such good results. Day by day, I can see the improvement in ROM in areas that have been stubbornly resistant to improvement for a long time.

John Burch 01-06-2012 07:14 PM

Re: Over 50 Crossfitters Sign In
12x2 Box squat @135 with red bands
5 315# Sumo DL with chains
4x6 belt squat @ 70

WOD 5 rounds
run 200m
5 thrusters @ 95
run 200m
10 55# KB swings
run 200m
15 ring dips
run 200m
200 jump lunge

about 30:00 35:00 ?


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