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Deb Weber 04-19-2012 10:35 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]I did the last rep or two with the bar fully on my left shoulder/pectoral muscle. By the last set it finally clicked that keeping my chest up would help keep the pressure off my quads.[/QUOTE]

I didnt understand this. I have the same problem, keeping your back tight/chest up. what did you realize to do to make it better? (125# is a heavy front squat to rep for me).

Don't you WANT the weight completely on your delts/collarbone? Thats why its so much easier for me to jerk/front squat from a rack rather than from a clean - I can get the bar tucked way back and racked on my delts better - a clean I sometimes wont catch it far back enough, gotta jump a bit when I recover to rack it good for a jerk....
the quad part; you meant low back/hands/wrists?
(Ill share the other tip I got, keep your whole hand on the bar not fingertips, b/c then you can push up on bar, drive elbows up to help you drive out of the hole)

Jim Cordes 04-19-2012 10:54 AM

Re: Over 50 Crossfitters Sign In
Deb, I did not consider it a problem that the bar was off my hand and fully on my shoulder, just a little odd. It crossed my mind that if the bar starting rolling forward there really would be nothing I could do to stop it.

The cue to get my chest was counting for my partner and watching as she slowly tipped forward through her reps. She tried to compensate by craning her neck up. We talked about it after she was done and just concentrating on it probably did the trick. That, and I focused on it during the lightest reps so it was easiest.

Thanks for the tip of keeping the whole hand on the bar, not just the fingertips. Unfortunately, with my shoulder mobility (or lack thereof) it's all I can do to keep my fingers on the bar as I focus on my primary goal, keeping my elbows up.

Thanks for your comments, you are a great resource here!


Deb Weber 04-19-2012 01:02 PM

Re: Over 50 Crossfitters Sign In
ohhhh.... that shoulder mobility comes easier for me if I use a wider clean grip and point my elbows in (toward each other). But I have long tentacle arms. Also helps if I roll my lats/teres/back.

Bill Hoogsteden 04-19-2012 05:47 PM

Re: Over 50 Crossfitters Sign In
Chaplin Tim - Hope you feel better. Did that trying to do a scaled inverse Burpee! Yay! Burpees! Knocked the wind out of me!

Nice Front squat work Claw & Cliff!!

300m run
2 rounds:
10 AbMat Sit Ups
10 Push Ups
10 Air Squats

“Lumberjack 20″ [I](Scaled)[/I]

20 Deadlifts (235lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees (Yay! Burpees!!)
Run 400m
20 Pullups (As High as I could get my chest)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


[I]Nothing like a Hero WOD. They have a Special kind of Suck! Didn't feel I had 20 275 Dead Lifts in me! At least I was able to keep the bar speed up. The runs started out slow. The DB Squat Cleans were tough, but I did the last 10 in two sets of 5! The only way I got through them by remembering it was a Hero WOD![/I]

Tim Randall 04-19-2012 11:50 PM

Re: Over 50 Crossfitters Sign In
Thanks all! Always a lot of encouragement with this group

Felt good enough to go in this morning couldn't miss the opportunity to do a WOD that demanded I do DU's:D
WU- forward/backward high step skipping?, butt kIckers (like I needed that)
5min on the pain ball, each side,
Shoulder press 3,3,3,3,3,
WU: 45x10, 65x5
65,75,95,105x2 105f, 95, 105x3(pr);)

having yet to ever lInk more than a couple I knew this was going to take awhile:evilsmile
DETERMINED TO TAKE ON THE MONSTER and encouraged by the youngins I started with the class! With the fire breathers finishing in just more than 6 minutes, needless to say everyone could hear me breathing and spinning
Heck even with a "yoga pad" under me arse the sit-ups were a bit painful (motivated me to do them all unbroken)
Finished in 17:58! Heck that was a first time PR doing the WOD Rx:pepper:
Off on another road trip till Monday so wishing you all a great weekend!

Jim Cordes 04-20-2012 12:18 PM

Re: Over 50 Crossfitters Sign In
4/20 WOD

Find your 1RM Turkish Get Up (15 minutes)
65# dumbbell with right arm.

Followed by 1 Round for Time of
20 Kettle Bell Swings (1.5/1)
40 Competition Push Ups
60 Hollow Rocks (a Baker favorite)
40 Competition Push Ups
20 Kettle Bell Swings
7:01 @ 2 pood.

I did 1.5 pood TGU with both arms, then 65# dumbbell with right arm fairly easily. I then tired myself with 4 or 5 fail reps with 2 pood kettlebell with right arm. In retrospect I should have worked with Mike Mac and Brian with a barbell, since I could have gone up from 65# before I exhausted myself. I was surprised that kettlebell TGU's were harder than dumbbell ones were.

As to the 1RFT with the heavy kettlebell, Malzone threw out the concept of going heavy (probably because we had a full class and would have run out of 1.5 pood bells) and several of us chose the wrench. First set of 20 went straight through, but last set was broken to something like 8, 5, 4, 3. Competition push ups sort of go straight through since I can de-weight my arms entirely at the bottom. Hollow rock sets went something like 20, then 10's, then 5's. ROM on everything quite good, except getting that 2 pood bell overhead on each rep is a bit of a challenge. Link to whiteboard (WFS): [url][/url]


Jim Cordes 04-20-2012 12:19 PM

Re: Over 50 Crossfitters Sign In
Tim, way to stick with it, getting Annie done Rx'd!


Bill Hoogsteden 04-20-2012 07:46 PM

Re: Over 50 Crossfitters Sign In
Chaplin Tim - I hope you asked the guys who finished @ 6 minutes, "Why'd ya quit so early?!" :rofl: Nice job on an Rx Annie [B][I]AND WITH[/I][/B] an injury!!

Claw - TGUs are harder than they should be!! Way to go on them & the 1RFT!!

400m run
3 rounds:
10 Push Ups
10 AbMat Sit Ups
10 Lunges (5 each leg)


Five rounds for max reps of:
Body weight bench press

Did 185# (BW+/_25#)

7/7, 5/6, 4/7, 4/6, 4/5 = 24/31

[I]Not my best performance on this WOD, but it was a tough week!![/I]

Team WOD
10 min AMRAP:
1 person runs 200m while 1 does as many push ups and the other does as many KBS (1.5 Pood) while the 1st is running, then the runner does Push ups, the push uppers does KBS & the one doing KBS runs. Score is the total number of Push ups and KBS

Did 7 rounds with a score of ~375 (Higher Math is tough for me!!) :D

John Burch 04-20-2012 07:54 PM

Re: Over 50 Crossfitters Sign In
Great work Chaplain

Double unders
rode Air Dyne (it showed up from somewhere at the gym?)

WOD AMRAP 1:00 between rounds

Toes Thru rings 2:00
front squat @ 75 2:00
Burpees 2:00
double unders 2:00


Jim Cordes 04-21-2012 03:05 PM

Re: Over 50 Crossfitters Sign In
4/21 WOD (Saturday)

Sumo deadlift

AMREP 6 minutes
500 m row
400 m run
As many burpees as possible until end of 6 minutes.

Never did sumo deadlifts before, so I started light and did not use my weightlifting shoes. Very pleased how easily 3 @ 295 went up. I might be due for another crack at one-rep max deadlift in my ongoing pursuit of a double bodyweight deadlift. Also, nice to be using weights on Saturday WOD's instead of just a bunch of bodyweight stuff all the time.

The AMREP really sucked the life out of me. At 10 burpees I was wondering if I had miscounted by 10 since they were taking forever, but sadly, no. On the plus side, I did the 500 m row in about 1:45 without completely gassing myself.


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