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Tim Randall 04-12-2012 08:59 PM

Re: Over 50 Crossfitters Sign In
William-Must say I am extremely humbled proud of my Bride for allowing "Me" to be her trainer (I will never forget how poorly my previous attempts turned out in things like skiing, skating and dirt bike riding)
I made the mistake of telling her that our Box (and the Main Site) post the daily wods the evening before.....So now she asks me every night "what is the WOD for tomorrow--so now I am as closely as possible duplicating/scaling the WOD's that our box posts for use in our Home Gym-IE: the countertop (LOL)!!

Bill H.--welcome to my world--Heck seems like I loose count more times then not and or forget to start my clock on runs-etc! (NICE EFFORT and fortitude to just "do the work"

I am gaining more respect all the time for our trainers that are also doing the WOD's at the end of the day! I am now ending up usually doing 2 workouts a day now!:yikes: one at home and one at the box, after
4/10- Ran the posted 5k--25:25 (last 800m at 8:00m/m pace)

4/11---worked on bills and taxes (this took the wind out of me and my Blood pressure was over the top for most of the day!!!

4/12---up at 0500 and run 4miles--36:14 (drive for 6hrs to take Gram home)-Mobility/stretching at every rest stop!

Trusting everyone has a joyful weekend!

Helen M Brennan 04-13-2012 01:07 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Bill Houghton;1051998]For time*

*Finished the first run, did the jumping pull-ups glanced up to see 00:00 on the clock. :yikes: I decided to just press on and forget about the time. LOL 55 next month, [U]is is starting? (or maybe just getting worse). [/U]LOL.[/QUOTE]

:rofl::rofl::smiley_ev i will smile in a mona lisa like fashion and leave that to your imagination or is that fears.....
sometimes i head off to my shed full of enthusiasm to get the tools to get whatever done. I arrive there and have absolutely no idea of what i came over for...


Pat Quigley 04-13-2012 08:51 AM

Re: Over 50 Crossfitters Sign In
Back is slowly getting better. Doing mobility everyday at least once a day.

Thrusters: 3X15 65#.
walking lung 400m. (I stopped after 200m) Last year I did the 400 and was stiff for week. I took the found time to roll out my legs

Timed, weighted plank. Start w. 25 pound plate and add 10 pounds every 20 seconds. Record total time and terminal weight. 1:30@ 65 pounds. My partner did 2:08@75 pounds. He had the best effort for the day.

Alden Hingle 04-13-2012 08:31 PM

Re: Over 50 Crossfitters Sign In

Warmup: knee highs, butt kicks, run 1/2 mile in Merrell Bare Access shoes (minimalist shoes for people making transition from regular shoes to barefoot style running)

5 RFT:
tuck jumps x 20
sit-ups x 20
good mornings x 20
squats x 20

cashout: walk 5 min, hip, ankle and shoulder mob

4/13/2012 Rest Day

Shoulder mobility

John Burch 04-14-2012 12:59 PM

Re: Over 50 Crossfitters Sign In
Box Squat blue band from floor
2x2 @ 135 2x2 @ 155 8x2 @ 175
6x3 rack pulls @ 275
2 good mornings 2 back squat X5 @ 135
WOD 5 rounds
200m run
15 thrusters @ 65
10 pullup

Post 50 Burpees sets of ten

9x3 bench press @ 185 w/ chains
couple of the guys ask me to come along out to the Dunes to run
ran about 5 miles in the Sand Dunes out to the Lake front and back made for a nice break in the WODs


Pat Quigley 04-14-2012 01:35 PM

Re: Over 50 Crossfitters Sign In
Having done most of scheduled WOD's this week, I spent the session "training" Coach Tom's 2 year old grandson. We did lunges, carried plates across the floor for stacking, some little tumbles, Farmer's walk with two empty water jugs, pushed a 45 plates across the floor and finally, he pushed a 20 lb. wall ball across the floor. Tom's wife Julie captured most of this on her phone. We just had a great time. The kid did not snivel---although I did have to wipe his nose a few times.:rofl:

My back is almost better. Went for a "cryo" treatment at a local doc's office. This is the "newest thing". You stand in a chamber and get blasts of cold air from liquid nitrogen. This doc has the only chamber in Phoenix--except the Phoenix Suns.

Just a good day.

Jim Cordes 04-14-2012 05:16 PM

Re: Over 50 Crossfitters Sign In
4/13 WOD


Lots more than two attempts at 115. Very frustrating not to get it, which would have been a 5# PR. Once I even caught it in the squat but failed to overhead squat it up.

4/14 WOD
3 rounds for time:
400 meter run
21 kettlebell swings (1.5/1)
12 pullups

This is a PR by almost 1:30! "400 meter" run shorter than at the old box location, but not 90 seconds shorter. Started run pretty fast, all kettlebell swings unbroken, first 12 pullups unbroken, but next two sets frequently broken but with only a second or twobreak before getting back on bar. Runs slowed in last two rounds. Very, very pleased with this. My goal was sub-11, which I exceeded by quite a bit.


Cliff Miller 04-16-2012 07:12 AM

Re: Over 50 Crossfitters Sign In
friday nite

30 pushup
40 ring row
50 16 kg kb swings
60 sit ups
70 1/2 burpies


then spent weekend moving

glad today is a work day and not a moving day

Pat Quigley 04-16-2012 07:59 AM

Re: Over 50 Crossfitters Sign In
Still doing WOD's with 6AM group.
3X5 back squat: 135,225,315.

Helen: rowing
21kb swing 53 #
10 pull ups

3 rounds for max reps of toes to bar: 6,10,10.

Alden Hingle 04-16-2012 09:13 AM

Re: Over 50 Crossfitters Sign In
Claw - Nice going on Helen!

Pat - Glad to hear your back is getting better. Those are never any fun....

4/14 Six mile hike (3 out and back); 1700' climb

Warmup: Knee highs; butt kicks; Abmat sit-ups, back extensions, PVC box squats X2 X10; run 3/4 mile

Workout: 3 RFT:
50 single unders
45# box squats X 15
Abmat situps X 15
Back extensions X 15

Cash out: double under practice. Rolled legs with "TheStick." Shoulder and hip mobility work

Was going to go five rounds but hamstrings have been sore since Thursday's workout. Right hamstring became painful so decided to stop. About an hour after workout, something flared up in my back. Going to rest tomorrow to see if the hamstring soreness and the back issue will settle down.

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