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Bill Houghton 01-28-2012 04:43 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Deb Borbone;1028056]Even my best snatches, where its a little heavy, and I get bar velocity from my body and hips, what it feels like is a quick little_____tug[B][SIZE="4"]TURNOVER!![/SIZE][/B] like a split sec and your arms are locked up?? My coach would say "THAT'S a snatch" - and I STILL struggle w THINKing it's not enough velocity, should be more; leads me back to upper body/arm pulling - pbly should be thinking push feet thru floor. :o

Nice total Bill. Ive never done a CF total, how long does that take you? How many attempts to max and what order you do the exercises in?[/QUOTE]

Thanks Deb and Jack. Deb, the order is squat, press, DL. After warm up there are three attempts per lift, scoring the best of the three. I followed the formula of first rep just below previous PR, second rep at previous PR and third rep is to try and set a new PR. Probably took an hour due to lots of pacing and breating to psych myself up between attempts (and for doing the math on what weight to try next). Nice work on the snatch.

Bill Hoogsteden 01-28-2012 06:41 PM

Re: Over 50 Crossfitters Sign In
Bill H - Congrats on the total!! Any suggestions for improving my press? I've been at 135# since Feb 2010!! Frustrating!! I've looked at Wendler's stuff, but nothing seems to work! Any suggestions would be helpful.

Pat & Jim - Great to see you back!

Deb - Thanks for sharing you thoughts on the Snatch (I don't know a better way to say that!!;)) I'm with JB!! (Oh yeah, Yay! Burpees!!)

[B]Done at [URL=""]local Globo[/URL] (Tried not to "Scare the Straits"!)
mile run
SU/DU practice
Headstands with tucks practice

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension [I]Did these on the Globo Roman Chair.[/I]
Knees to elbow
95 pound Stiff legged deadlift [I]Scaled to two 50# dumb bells.[/I]


[I]Lost some time due to where the Roman chair was located & the pull up staton & the dumb bells. Also, my 20 year old saw what I was doing & started copying the sit ups & back extensions, which cost me at least a minute between the 1st & 2nd round.

Knees to Elbows were the bottleneck.

One of our firebreathers did it in 22 min, so I don't feel bad about taking less than 30 minutes.[/I]

Bill Houghton 01-29-2012 07:15 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1028207]Bill H - Congrats on the total!! Any suggestions for improving my press? I've been at 135# since Feb 2010!! Frustrating!! I've looked at Wendler's stuff, but nothing seems to work! Any suggestions would be helpful.[/QUOTE]

Bill, how are your shoulders? The press is all about positioning for midline stability. Shoulder issues (flexibility, range of motion, pain) compromise positioning, midline stability and power. If that’s the case, your press won’t go up much. Huge amounts of pre-press warm-up (Mobility WOD) will help and continual work on the shoulders (Mobility WOD) will help.

Jack Davis 01-29-2012 09:14 AM

Re: Over 50 Crossfitters Sign In

5 Rounds of:

225 DL 12 reps
20 Pull ups
135 C&J 12 reps
20 KTE

Scaled to 3 Rounds


Not up to the shear volume. Hate scaling a hero WOD. C&Js done one at a time really slowed me down.

Mobility WOD after felt great. Lots of pulling this cycle. Rest tomorrow.

The shoulder Mobility WODs are helping alot. Highly recommended. I agree, it may not improve your workload but it will prolong your ability to workout long into your prime!

John Burch 01-29-2012 06:03 PM

Re: Over 50 Crossfitters Sign In
Great Total Bill
60 Burpees Yeah YAY BURPEES!!
Filthy Fifty
This one was ugly about eight of us doing this one and only the new guy was slower then me:ranting2:

at the High school Field house
ran some sprints
110 Yeah YAY Burpees!
3x8 Thrusters @ 135
O/H squats @ 65 and 85


Alden Hingle 01-29-2012 06:09 PM

Re: Over 50 Crossfitters Sign In
01/29/2012 Rest Day

Shoulder physical therapy, t-spine mobility and shoulder stretches. Legs are toast after three days of skiing (and 2 of the three days were powder days).

Six weeks of formal physical therapy for shoulder is over. Tomorrow I can start working on pressing movements again.

Jim Cordes 01-30-2012 12:33 PM

Re: Over 50 Crossfitters Sign In
1/28 WOD

Team WOD (worked with Russ)
80 Partner lateral burpees
70 Partner medball situps (20#)
60 OH lunge
50 Medball clean and toss (6' toss)
40 Medball push ups
30 Broad jumps
20 Meter wheelbarrow (each partner)
10 Wall climbs.

16:24. Our team finished first! (Not that anybody's counting.)

1/29 Workout (SBAC)

One rep max overhead squat
95 x 3, 115 X 2, 135, 145f, 145, 150f. 145# ties b=my PR and was totally legit, butt hit depth target.

One rep deadlift
225 x 5-295-325f (misloaded bar, 5# too much on right side)-320f-310f

Wanted to see if losing weight on Paleo diet is affecting my strength. Hard to say. I did tie a PR on OHS, although that is a heavily technique oriented movement. Deadlifts were not so strong, although I might have tired myself out with OHS and then the misses.

1/30 WOD

Press: 5-3-3-2-2-1-1
95-105-115f(2 only)-115-120(f, 1 only)-130f-125
Not as strong as I have been; hard to say if it is losing weight or all the previous press reps.

Followed by:
In 6 Minutes complete:
30 Kettlebell Swings (1.5/1)
20 Hollow Rocks
and then as many Double Unders as possible in the remaining time.
Your score is the number of double unders completed.

152. Kbell swings and hollow rocks straight through. Got a new GoPro video camera for Christmas and am learning how to use it. Here is the 6 min AMREP: [url][/url] (WFS)


Pat Quigley 01-30-2012 05:18 PM

Re: Over 50 Crossfitters Sign In
Deadlift 5X5: 135,185,225,245,265
Dip progression: 19,16,13,9,8,8.


50,40....10 double unders
10,20....50 KB swings 1 pood.

Scale 35 lb KB
Single unders at 3:1.


Alden Hingle 01-30-2012 06:07 PM

Re: Over 50 Crossfitters Sign In
01/30/2012 Front Squats and Ring Rows

Warmup - Row 500m, pulldowns 60# X 25 reps X 3 sets, back squats 45, 95, 155, 200# X 5 reps

Workout: Puppies
45# front squat X 7 reps
Ring rows X 7 reps

Shoulder press 20#, 30# X 25 reps
Assist pull-ups X 10 reps
shoulder rehab and RC PT exercises

John Burch 01-30-2012 06:49 PM

Re: Over 50 Crossfitters Sign In
wu Du's
55# KB swings

Post 105 Burpees sets of 15

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