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Cliff Miller 02-15-2012 09:57 PM

Re: Over 50 Crossfitters Sign In
while the rest of the class did "murph" i did sort of murph\\

1 mile run
100 hip extensions
200 sit ups
300 squats
1 mile run


when i saw this on the board tonite i thought to my self oh great more running. and i actually found it not all that bad....weird...

John Burch 02-16-2012 08:34 PM

Re: Over 50 Crossfitters Sign In
1000m row
50 WB
40 Box Dips
30 45# O/H Lunge
20 GHD situps


2/16 Rest Day
Ready or not, no matter how mamy RPM my engine runs I'm in for the open


Pat Quigley 02-17-2012 10:08 AM

Re: Over 50 Crossfitters Sign In
Cliff, great going on the Murph. 300 squats is no walk in the park. I would have been "squimish in Squamish".

John, that is just allot of work in 16 minutes!

Just did deadlift workout a la Wendler. OHP's were just thrown in so I could finish my strength training for the week today and come back tomorrow for the group WOD tomorrow.

DL: 5X 315, 360, 385.
5X10 knees to elbows
5X10X85 Good Mornings

Shoulder press: 5X135,3X155, 1X195.

Jim Cordes 02-17-2012 01:21 PM

Re: Over 50 Crossfitters Sign In
2/17 WOD

1 Round for Score and Time (You’ll be scored on the double unders)
400 M Run
2 Min Rest
50 KB Swings (1.5/1)
2 Min Rest
50 Box Jumps (24″/20″)
2 Min Rest
50 Burpees
2 Min Rest
2 Min Max Double Unders

20:40 (including rest periods); 74 double unders

Went all out on the work intervals. Run was about 90 seconds. Did kettlebell swings in sets of 30, 10, 10. Box jumps are now to competition standard, meaning you have to standing with open hips on top of the box, not while jumping back down. This slows them down considerably. Tried to pause at top then bounce right back up from floor, but that only lasted 10 reps or so. 50 burpees are 50 burpees (Yay Burpees!), although lately I've been jumping my legs back spread wide so I'm on my feet lower in the squat. Seems to speed them up a bit. I was disappointed in my double under count. I can now very consistently knock out 12 or 16 at a time, but longer sets are much more elusive.

Cody and I were neck and neck basically the whole time, but he ended up with a bunch more double unders. Tobin was insanely fast on this one -- did you REALLY take two full minutes rest each time? (Kidding, I'm sure you did.)


Jack Davis 02-17-2012 02:14 PM

Re: Over 50 Crossfitters Sign In


115 lbs Power Cleans (Scaled to 95)
115 lbs Thrusters (Scaled to 95)


John Burch 02-17-2012 07:08 PM

Re: Over 50 Crossfitters Sign In
Your right Pat 300 squats would make a man Squimish

6 rounds @ 3:00 each round
150m Row
5 Vertical jumps
5 55# KB swings
farmers carry with 35# KB each hand apx 40 yard down and back

took around 2:00 each round ( sucks that I can't read the display on the rower without my glasses the guy next to me told me when I was done

Post 4 rounds max bench @ 185
max pullups


Cliff Miller 02-18-2012 10:10 AM

Re: Over 50 Crossfitters Sign In
great work everybody....keep at it!


5 rounds of 3 minutes each w/ 1 minute rest between full rounds and 1/3's or rounds counted

6 lunges
9 squats
12 sit ups

19 total rounds

my coach told me that my wife pays him to ensure that i will be unable to walk on sundays so that she can have my attention. should be interesting day tomorrow then...especially since we are spending a couple of hours curling this afternoon.

Alden Hingle 02-18-2012 11:33 AM

Re: Over 50 Crossfitters Sign In
02/18/2012 Row and Thrusters

Warmup: Ring dip ROM, air squats, shoulder press

Row 1500 M
35 Thrusters, 10#
Row 750 M
25 Thrusters, 10#
Row 500 meters
15 Thrusters, 10#
Not for time

Cash Out: shoulder physical therapy; t-spine, internal rotation and hip mobility; PVC OH squats; walking lunges

Coming back after three+ days of the flu. Not a lot of gas in the tank but moving felt good.

Jack Davis 02-18-2012 01:25 PM

Re: Over 50 Crossfitters Sign In
Muscle up work and Overhead Squat work.

Deb Weber 02-18-2012 06:18 PM

Re: Over 50 Crossfitters Sign In
Snatched 48 today, pr
Cleaned 55 today, pr, like it was nothing! (full clean )
I love my coach!! He said my cleans are the best hes seen me do. Speed, timing. Starting to look like a weightlifter.

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