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Jim Cordes 03-07-2012 03:40 PM

Re: Over 50 Crossfitters Sign In
3/7 WOD

10 M Overhead Walking Lunge (45#/25#)
2 Minutes Rest
3 Squats
3 Push Ups
2 Minutes Rest
10 M Overhead Walking Lunge

9 lengths; 25 rounds of squats-push ups; 8 lengths.
My arms and shoulders crapped out shortly before my legs on the OH walking lunges, and it did not take long for that to happen. Five minutes of OH lunging was plenty. The push ups/squats seem like they could have gone on all day, I picked a decent pace and kept at it. (Got a little confused only counting to 3 on squats, so my first couple of rounds may have included 4 or 5 squats.) Link to whiteboard (WFS): [url][/url]


Alden Hingle 03-07-2012 04:40 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Tim Randall;1041159]

Alden-I would welcome that link to strength training for beginners!


Tim - Done. Sent you a PM with the info.


Pat Quigley 03-07-2012 07:53 PM

Re: Over 50 Crossfitters Sign In
De-load week:kicking0:

10 RFT
1 rope climb or 4 ascents from floor to overhead
29 back squat @95#
32 feet farmer walk with 2X 2 pood kb's.

Tim Randall 03-08-2012 12:50 AM

Re: Over 50 Crossfitters Sign In
Alden--Thanks Got it!!
Better get some sleep going to hit 12.3 in the Morning
Best of success to all that give it a go

Cliff Miller 03-08-2012 08:17 AM

Re: Over 50 Crossfitters Sign In
last nite buy in

6x3 dead lift concentrating on form over weight 225lbs

partners wod (when 1 is working the other is resting)

3 rounds each 45 lb goblet squats (my partner did 25 lb ones)
600 m. run

25:18 for our team

my partner was a 49 year old woman (our coach picked the teams) and our team time when i left the gym last nite with 1 class to go was in the top 3

whoooo hoooo old people still do rock sometimes :pepper:

Jack Davis 03-08-2012 12:54 PM

Re: Over 50 Crossfitters Sign In
12.3 is gonna be hard to get 6 Rounds for me, but that's my goal. Good Luck Everyone!

Bill Houghton 03-08-2012 05:35 PM

Re: Over 50 Crossfitters Sign In
5 rounds:

Row 800 M.

(Sub for 9 muscle ups)
18 ring rows
18 bench dips


Diet and weight suck (that 254 in my sig is BS)

Bill Hoogsteden 03-08-2012 07:18 PM

Re: Over 50 Crossfitters Sign In
"The other Bill H" - Glad to see you back! Nice Job on that WOD!

Cliff - ROCK ON!! Way to Go!! I love it when we AK's kick some @$$!! :D

Pat - Nice on "Thompson"!!

2 Rounds:
400m row
15 Push Ups
15 AbMat Sit Ups
10 Pull Ups
Samson Stretch

Open WOD 12.3

15 20" Box Jumps
12 95# Push Presses
9 Toes to Bars

ONE HALF – NOT ONE - BUT 1/2 REP SHY of FIVE rounds!! GRRR!! :ranting2:
179 reps
[I]Box Jumps went easier than I thougth, but they were STILL tough! (Even with KStar & Paoli's tips!) Had a couple of "no reps", which suck! Push presses were brutal. I spent WAY TOO much time on the negatives (Still scared about dropping 95# on my head!!:eek:)

Had a minute left to do the T2B to get 5 rounds. The clock ran out with my legs 1/2 way up on the 9th rep!!:ranting2:

Hope this one goes better for the rest of you guys!![/I]

Deb Weber 03-08-2012 08:35 PM

Re: Over 50 Crossfitters Sign In
alden's rubbing off on me.
squat pr, 70kg for a double!!

GL on 12.3!

Helen M Brennan 03-08-2012 11:30 PM

Re: Over 50 Crossfitters Sign In
well 12.3.. what can i say. untill today i had never even come close to T2B...
i managed 4 ( also counting in my mind the fact that another 7 were with R foot touching the L foot missing by millimeters.. so I think i can safely say that I now have something to work on)

so despite not even getting one round completed i feel like celebrating!!!
the lesson i have learned is that i waste too much time thinking/saying " I cant do that" and choosing to scale down. in future i will remember this and try to choose accordingly. Without the incentive of the open i would be doing V-sits or knee raises for the rest of my life


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