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Cliff Miller 06-28-2012 07:27 AM

Re: Over 50 Crossfitters Sign In
alden what a crazy situation going on there. was watching the news last nite and they were interviewing people from your area.

wow i can not imagine living there right now.

last nite

5 rm back squats


5x2 sumo deadlift (70 % 1rm)


then 5 k.m. trail hike

Jim Cordes 06-28-2012 10:56 AM

Re: Over 50 Crossfitters Sign In
Alden, I live in fire country myself (Southern California) and feel your pain about fire, evacuating, etc. Been there, done that. We'll are pulling for everyone out there.

6/27 WOD
Hell Week, Day 3

"The Chief"*
5 X 3 Min AMRAP w/ 1 Min Rest in Between
3 Power Cleans (135#/95#)
6 Sit-Ups
9 Squats
* We all subbed sit-ups for push ups because RJ the day before called for 250 push ups.

22 rounds + 2 PC's.
Very pleased with this one, particularly pleased with the PC's. Only ONE missed rep, and that was right at the end. Like most of the athletes, I had to ice my elbows after the WOD, but about 20 mins of icing seems to have done the trick.

Body inventory: Elbows only very slightly tweaked, big bruise/abrasion on outside of right lower leg from rope climbs on Tuesday, generally feel like I got run over by a bus. Can't wait to hit it tonight!


Deb Weber 06-28-2012 11:02 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]Deb - Do you just pick a weight & Snatch it for the entire WOD? [/QUOTE] Its usually a climb; but if I had to wait for a PERFECT lift, gee! Sometimes its a little forward but Im strong enough to hold it, sometimes I pull back (that's ok, my coach doesnt care as long as I bring the bar w/me, but it's not a PERFECT snatch). When its a perfect lift - it feels like nothing! Maybe a COG issue; when the COG combined you dont feel it?

Sorry to hear about your trouble [B]Alden.[/B] :( Good luck.

Bill Hoogsteden 06-28-2012 06:15 PM

Re: Over 50 Crossfitters Sign In
Deb - Thanks for your thoughts. "Perfect" is what they posted. It just showed me that I don't feel that good about my Snatch form. Need to do more of them.

Claw - Awesome job on "The Chief"! It was humbling for me!!

Cliff - Way to go on the back squats & DL's!!

[B]Functional WOD:
~400m jog

~50m :
High knees
Butt Kickers
10 hand Release Push Ups
Bear Crawl

5 rounds:
~100m Honda Element (~3500lbs) Push (~50 out/~50 back)

3 rounds:
~50m Honda Element (~3500lbs) Pull with a rope (Arms ONLY!) (then Push back)

[I]A Blast of a WOD! I checked with Map My Fitness] and pushing out was a [B]FOOT INCREASE[/B] in elevation! You could feel it! We timed the rounds, but I didn't log them. I did around 1:30-1:50 on the first and was in the 30-40 sec on the pulls. I was surprised that the pulls seemed easier.[/I]

Deb Weber 06-28-2012 06:25 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]Deb - Thanks for your thoughts. "Perfect" is what they posted.[/QUOTE]yeah. this is embarrassing [url][/url] [url][/url] wfs actually I think I cursed in first one. Both crappy snatches) I'm SOoooo happy in the first one, because I didn't jump back AWAY from the bar like two before it. and the second one, too slow. They're only 100#; NONE of mine are perfect! gives me something to do. :D

Tom Gallagher 06-29-2012 03:39 AM

Re: Over 50 Crossfitters Sign In
I did snatch tonight OK power snatch reverse curl, still can't jump under the bar.
Any how 95# power snatch decent form

But the clean and jerk (again power clean work in progress) 15# PR @ 151.5#
Might be more of a push press. but its getting the weight up.

Alden hope things are looking up soon.

Pat Quigley 06-29-2012 12:58 PM

Re: Over 50 Crossfitters Sign In
been working out regularly, not posting (:shrug:).

All week we have been doing 3X10 wall squats.

High bar back squats 5X5. 155.......325

20 back lunges 115#
25 lateral burpees.


Bill Hoogsteden 06-29-2012 06:07 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1073584]been working out regularly, not posting (:shrug:)...[/QUOTE] Pat - It's what we do (working out regularly)! Nice WOD! (Yay! Burpees!!)

Deb - Thanks for the vids!! Shows that a snatch Master, er Mistress, still has to work at it!

2 rounds of Cindy

Dynamic Stretching
inch worms
Sumo Squats

10 Min Pull up practice. [I]Got a set of 7 in an almost Butterfly!!![/I]

400m run
15 75# OHS


[I]1:30 [B][U]SLOWER[/U][/B] than 5 April!! :ranting2: But it was hotter & more humid & the running route was different. Really WANTED to squat snatch the bar like I did in April, but just couldn't do it during practice. Still, I was consistant and was the 3rd one done in the class!:pepper:[/I]

John Burch 06-29-2012 07:01 PM

Re: Over 50 Crossfitters Sign In
Nice work everyone!
I lost a WOD somewhere this past week 6/26 workout went missing
and 6/27
6/28 swimming laps in local pool
Green Band Good Mornings 5x10
Box Squat 5x2 @135 5x2@165
275# Sumo Stance DL W/ chains feet on 45# Bumpers 5x3

5 Ring Dip
5 20" BJ
Run 200m
Rest 3:00
8 95# Squat Clean
10 Hard Pulls Rower


John Burch 06-30-2012 11:51 AM

Re: Over 50 Crossfitters Sign In
9x3 Bench
WOD 20:00 EMOM
6 Lunge w/ 45# Bumper O/H
3 Burpees
6 AB Mat situps

5,600 Burpees YAY Burpees year to Date


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