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Tim Randall 06-21-2012 01:21 PM

Re: Over 50 Crossfitters Sign In
Belated Happy birthday Claw!!
Haven't posted for a long while, however not many days go by where I haven't been thinking about you all.

I have been keeping up 4 days a week at CF along with running 3-7miles runs a couple of days a week (in preparation for the the end of summer 200mile Hood to Coast Relay race that I am going to participate in for the first time)

Life has been full (to say the least) as I have been doing repairs on our Vacation home as well as fulfilling my obligation as a Chaplain and Heading up the Marriage Ministry Department at our Church--
So that is the excuse I am sticking by for not posting on the site!

The good news for me is my Separated Shoulder is nearly back 100% and I am beginning to gain upper body strength and increased ROM in my left shoulder! As well as after nearly 1-1/2yrs I am again able to do push-ups on my flat right right hand and do a few ring dips and HSPU's (with only the tiny red band assist!! (looking forward to getting that Muscle up (again) soon!!
(My major goal is to NOT GET HURT THIS YEAR) doing STUPID STUFF outside of CF and gain strength, improve lifting technique and be in the best shape of my life by the Qualifying round for the 2013 games (60+ masters division)

Believing for everyone here to continue in the direction of their dream, enjoy the Journey and have a BLESSED and joyous Summer!


Alden Hingle 06-21-2012 03:19 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1071384]

21-15-9 Reps:
95# Ckean & Ring Dips


[I]Clipped 14+Minutes off my Feb 2011 time.

Bill H - Awesome improvement!

Pat - My shoulders hurt just to hear you describe rock climbers. OH squats are yet another goat.

Claw - only you would call burpees a "rest period." :rofl:

Tim - nice to have you back.

6/20 Rest Day
Shoulder, t-spine, hip and ankle mobility work

Warmup: Row 1000m; t-spine and shoulder mobility

Workout: Back Squats
60, 75 X5; 90, 105, 120 X3; 135 X14
Assist work: 45# good mornings X3X10; 50m walking lunges X3X10; 75# suitcase carry X2X50m
WOD: Cindy (scaled)
AMRAP 12:00
3 pull-ups, 6 pushups, 9 squats
10 rounds + 3 pull-ups + 2 pushups

Bill Hoogsteden 06-21-2012 07:03 PM

Re: Over 50 Crossfitters Sign In
Tim - Welcome back!! "(My major goal is to NOT GET HURT THIS YEAR)" I'm with you on that one!!

Nice Work on the WOD's Guys!!

[B]Functional WOD:[/B]
100ft Bear walk
100ft broad Jump with 3 Burpees (Yay! Burpees!!) every 5 jumps


[I]Started slow but I was able to keep a good consistent pace. Lost my shirt after the 2nd round. Just kept on focusing on this being a hero WOD and that it's supposed to suck! It wasn't that bad for a hero WOD![/I]

500m row
3 rounds:
10 Push Ups
10 Abmat sit ups
10 air Squats

Samson Stretches
Front-back front walks
5 inch worms (1 Push Up)

20 reps Max Weight Back squats

135# [I]Right knee was talking![/I]

Run 800m
50 C2B Pull-ups
Run 800m for time


[I]Last one done, Oldest in Class. My scale was as High as I could get'em Pull Ups! I actually HAD a few C2B Pull-Ups in there!
Two funny things. A friend who's an instructor at the local Globo made an announcement about a "Senior Spin" Class for those 55 and older. :rofl: I must have Laughed for 10 minutes & told her would they :thanx:let me in if I can dead lift over 300#! :rofl: I over head one of the guys in the weights area say, "Those CrossFit Guys are Crazy!!"[/I]

Tom Gallagher 06-22-2012 03:29 AM

Re: Over 50 Crossfitters Sign In
Wen Quick workout at work gym
5 dips 5 chins / or pull gravetron 42 lb assist
5 clean & jerk 40 lb dumbells 5 rounds.
triplet 5 reps each 5 rounds ~ 15 minutes.

Thurs two mini wods with group.
30 sec push press 6 sec to switch to ab mat 30 secs
10 rounds
then 21-15-9 2 hand overhead kb swings 20 kg 44.5# push press 21 each arm
then rollers and stretch tabata

Claw the burpree grace combo sounded rough.
Bill the regional squat workout scale it in half again and I'll join ya (sound rough)

Welcome back Tim.

We need an over 50 thread T shirt so we are crossfit but we get a little slack
21-15-9 for 50+

Pat Quigley 06-22-2012 10:50 AM

Re: Over 50 Crossfitters Sign In
Small group this AM. 5AM class small as well. I crushed the workout, yet the victory seemed hollow. Since a large group shows on Saturday to do the Friday workout, I'll see how my time holds up.

5X5 front squats: (bar held on shoulders with arms crossed) 135.....210.

10 DU (or 3:1)
20 Pull ups
20 Front squats @95#
1 min. rest after each round.


Jim Cordes 06-22-2012 03:39 PM

Re: Over 50 Crossfitters Sign In
6/22 WOD

Box Squats
Used an 18" box. Last time I used a 20# box with an Abmat and did 275 x 5. I think going lower is the way to go. I did these reps quite quickly, exploding off box as soon as I sat and unweighted my toes for an instant. Seemed to work.

1 Round For Time:
100 Air squats
50 Comp push-ups
Finished fastest of the 6 a.m.'ers, which was a nice surprise. (I am praying I didn't miscount reps. :)) Link to this morning's whiteboard (WFS): [url][/url]


Bill Hoogsteden 06-22-2012 07:35 PM

Re: Over 50 Crossfitters Sign In
Claw - Awesome job on the Box squats!![QUOTE]Finished fastest of the 6 a.m.'ers, which was a nice surprise.[/QUOTE] Not to us! You're a firebreather!

Pat - Way to go on that Front Squat WOD! Were your ears burning? I was touting you as the 67 year old with the CrossFit Total over 1000!

Tom - That regional WOD was rough even doing half & half!! I think you'd blast through it if you halved it again!

[B]At [URL=""]AKP CrossFit/[/URL]
Walking lunges with 10lb DB thrust
Hurdler using the DB as a balance

Dead Lifts
1x10 60% [I]205[/I]
1x10 75% [I]240[/I]
Max Reps 90% [I]6 @ 285#[/I]

15 body-weight deadlifts (205)
15 Hand Release push-ups
15 k2e


[I]This was "supposed" to be fast and furious. It was just brutal! The Dead lifts were hard but something I could do. Did the 1st round of DLs straight through. The hand release Push ups were a scale UP. (It's SO NICE to have "FRIENDS" who own a Box! :rolleyes:) [/I]

Deb Weber 06-23-2012 04:57 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Superclaw, superclaw, he's super speedy....
Masters Crossfitters Unite! :p
(nice job, claw! & everybody else, still killing it)

Cliff Miller 06-24-2012 10:26 AM

Re: Over 50 Crossfitters Sign In
did whister, b.c. tough mudder yesterday.

12 miles of fun in a twisted sort of way. my back cramped up after about 4 miles but then the crawl through the pipes fixed that, then the jump in the lake still frozen lake cooled us off however i could have done with out the lower body cramps from miles 8 - 12.

learned that my wife bounces quite well when she fell from the top of the berlin walls and that taping your shoes on is a really good idea. she has brusies in places that we are not sure how they got there.

not sure that our clothes will ever be clean but it certainly was the most fun 3 1/2 hours i have ever had.

i am glad i had the crossfit base to carry me as i think there will be a lot of people not feeling all that great today. out of the 14,000 people registered i don't think i saw not one unhappy face yesterday.

the rest of my team faired quite well also.

John Burch 06-24-2012 02:20 PM

Re: Over 50 Crossfitters Sign In
Welcome back Chaplain, Don't stay gone so long!!
William Great work on Elizabeth
Cliff everyone say's tough mudder is I great time, I gotta try one sometime soon
Bench press with board 3@135 1@ 185/225/245/F@275
Seated DB bench press 2x3 @ 40/45/55
8x12 Green Band tri extensions
5x3+2 Shrug HCHP @135
WOD :30 FGB Drill
3 rounds rest 1:30 between rounds
Box squat 6x2@135 6x2@155 W/ purple bands
SUMO DL w/chains 6x3@225
6x10 Green Band good mornings
10 push press @ 95
10 BJ
10 ring dips
3 rounds rest 3:00
4:00 AMRAP
10 DL @ 185
10 Burpees
5 elevated push up
2 rounds rest 3:00
4:00 95 sled pull
6/23 wu GHD/ Reverse hypers/20 Burpees
WOD 2 man team WOD
one man runs 200m one man works
100 WB
50 pullup
60 Burpees
70 BJ
100 ABmat situps
6/24 Run trail 9 Indiana Dunes State Park, run Beach back, close to a 5 mile run

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