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Pat Quigley 01-17-2012 09:35 AM

Re: Over 50 Crossfitters Sign In
Great show Jim.

Box squat: 5x5: 135,185,225,245,265.

150 wall ball.
Scale 14# ball.

Bill Hoogsteden 01-17-2012 07:01 PM

Re: Over 50 Crossfitters Sign In
Claw, As I said on FB, we all could make better commercials than what they showed!! Awesome effort!!

B-ball court width:
Walking Lunges
Reverse Walking Lunges
High Knees
Butt Kickers
Faster Run
Sprint (2)
Bear Walk (2)
Paleo Sits
10 Push ups

1-1-1-1-1-1-1 Thrusters

75-135-165-185(f)-175 (PR!)-180 (f)-180(f)

Tabata Row (60 cals, lowest 3)
rest 5 Min
Tabata Row (59 cals, lowest 6)

[I]Love Thrusters, but working with the firebreather in the class was questionable. Wished I hadn't jumped from 165 to 185. Next time!!![/I]

John Burch 01-17-2012 07:14 PM

Re: Over 50 Crossfitters Sign In
warmed up with burpees and DUs
1000m row
10 O/H squats @ 95
15 pullups
20 Burpees
25 situps
30 ring dips
35 push press @ 95
40 DU
Very slow O/H squats and push press were a bottle neck, Just no drive today!


Cliff Miller 01-18-2012 08:27 AM

Re: Over 50 Crossfitters Sign In

tricep extensions w/barbell, pushup progressions, pull ups x5

all shoulder testing stuff which is surprisingly feeling better than it has in the past bit. have been going to masage 2x week and heather is breaking down the giant knot that she feels is in part creating such a lack of range of motion in my shoulder. my coach wants me to take 2-3 months of total attention to my diet (and to cut out beer completly) when we get back in 10 days to see if that will further reduce inflamation in my shoulder.

about 20 of us from the gym are heading to an all inclusive in mexico tomorrow. really looking forward to it since it is -12 celcius or -25 with the wind chill today.

only one more sleep......

Jim Cordes 01-18-2012 12:43 PM

Re: Over 50 Crossfitters Sign In
Thanks for all the kinds words about my buddy carry video.

1/16 WOD

Box Squats (for real this time)

Not going full depth really makes a difference. Weird having 285 on my back. The squats felt better than walking the bar to and from the rack did.

Handstand pushups. 5 sets of your max with 2 minutes rest, to be perfectly honest.
8-12-7-7-8 (one pad)

Started with hands closer together, then wider which allowed more reps. Final round might have had a ninth but I lost the handstand.

Small class on this holiday, only James, Donahoo and me with Traver coaching. Lots of time to rest between sets. Good WOD.

1/18 WOD

3 Rounds for Time:
50 Air Squats
20 Pull Ups
10 Hang Power Cleans (135#/95#)

12:56 @ 95#.

This is a variation on Nasty Girls, which has 7 muscle ups instead of 20 pull ups.

Some days you're the windshield, some days you're the bug. I was the bug today for sure. Could only hang power clean 135# 3 times, with about 3 fails getting that far, so I downloaded to 95# for rest of WOD. I simply cannot generate enough speed through the pulls. Pull ups started 10 straight, devolved all the way down to 1's by the end. At least I did the 50 squats straight through, although I was not setting any speed records. (Last time I did Nasty Girls was 9/30/10. That time I did 115# HPC and 21 pull ups and finished in 15:54.)

Felt absolutely out of it this morning, I think it's related to eating so few calories recently trying to get my weight and body fat down about 10#/5%. Oh yeah, and I dropped the Oly bar on my big toe during HPC drills before the WOD started. :ranting2: Seriously bruised, toe nail will be lost for sure, at least it's not broken.


Jack Davis 01-18-2012 01:28 PM

Re: Over 50 Crossfitters Sign In
Split Snatch

95, 95, 115, 115, 120, 120, 120lbs.

Never do these. Stayed light worked on form.

Making my now famous Meatzza. Really good! Can't wait!

Alden Hingle 01-18-2012 02:26 PM

Re: Over 50 Crossfitters Sign In
01/18/2012 Run 5km

Warmup: t-spine mobility, band dislocates, Abmat situps, KB swings, weighted back extensions, air squats

Workout: Run 5km

Skills: shoulder press - 15# X 10 X 3
Deadlifts - 135, 165, 195 X 5 reps
wall pushups

Added band dislocates and wall pushups to my rehab routine today and the shoulder is very sore and stiff now. That'll teach me to not change two things at a time. ;-)

Jim Cordes 01-18-2012 02:37 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jack Davis;1024573]
Making my now famous Meatzza. Really good! Can't wait![/QUOTE]

In the middle of a Paleo challenge and that sounds good. Recipe?


Bill Hoogsteden 01-18-2012 07:15 PM

Re: Over 50 Crossfitters Sign In
Jack - Ditto to what Claw said!

Claw - Sorry about your toe! I'm the master of dropping weights on myself in our box! Must be something going on. 3rd injury I've heard of (or felt) today!!

Alden - Awesome 5K run time!!

2 rounds
15 samson stretches
10 broad jumps
10 GHD situps
partner, a does 40ft plank walks, while b does star holds

“Jack” (Scaled) – 20 min AMRAP:

10 Push Jerk (95#)
10 KBS (53#)
10 Box Jumps (24″)

[I]ONE FRICKIN Box Jump from 6 rounds!!! :ranting2: Scaled to 95 since I don't do push jerks that often. Heck, many ended up being push presses! tripped on the 9th Box Jump of the 6th round, banging my hands. Jumped up to redo it, again & the 20 min were done!! IF I didn't miss it, I'd have gotten 6 rounds!!:ranting2:[/I]

Martha Lamb 01-18-2012 07:45 PM

Re: Over 50 Crossfitters Sign In
Warmed up with 250 m row, 2 sets each of 15 situps, 15 squats, and 15 good mornings with 20 lb. bar.

Worked on pullups (still haven't gotten one without a band) by doing a few jumping pullups, then did 7 negatives, pulling back up from 90 degree elbows on the first three.

Back squats: 5 x 5 @ 125 lbs; my heaviest 5 x 5 to date. Felt much stronger than last week at 120 lbs.
Bench presses: STUNK! Last week did 5 x 3 @ 70 lbs; today failed after 2 @ 70 two times. Dropped back to 65 lb and did a reverse pyramid down to 55 lbs.

WOD was 500 meter row at 100% effort. Seriously flawed technique had me come in at 2:17 and breathless. Will have to work on my rowing.

Tired and sore. A good workout.:)

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