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Alden Hingle 07-17-2012 12:25 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Burch;1077898]
I have slowed down some on the Burpees at 5865 for the year gonna pick it up before the end of the month! Thanks

JB- You inspired me so I decided I had to start somewhere.

WU: Row 800m; upper body mobility; hip stretches; shoulder press 50/60X5, 70X3
Lift: Shoulder press 85/95X3, 105X10
WOD: Nasty Girls (scaled) 3 RFT
20 squats
10 chest to bar pull-ups (assisted)
10 ring dips
45# hang power cleans
Cashout: 10 pull-ups (assisted)
10 burpees (Yay! Burpees!!)

Squats and pull-ups were unbroken. Dips were sets of 5; hang power cleans started unbroken and devolved to sets of three.

Bill Hoogsteden 07-17-2012 06:22 PM

Re: Over 50 Crossfitters Sign In
John B. - That's an impressive amount of Burpees!! (Yay! Burpees!!)

400m run
2 rounds:
10 14# Med ball Cleans
10 Hip extensions
3 Wall walks

20 rep Back Squat, 155# [I]20# heavier than a few weeks ago![/I]

20 Push Press, 95#
20 Hand Release Pull Ups
20 Pull Ups

Rest 2 min between rounds


[I]Talk about a shoulder burner!! Kept breaking the movements into subset of about 5 or so. Trying to be consistent helped a lot. While I was slow on the Push Presses, I made up time on the push ups & pull ups. Finished ahead of most of the scaling folks, due to the pull ups.

On the round, I banged my chin on the bar! Hurt, but I felt good that I was getting my chin over the bar!! :D[/I]

Tom Gallagher 07-18-2012 05:36 AM

Re: Over 50 Crossfitters Sign In
Its been a while workout somewhat regular but was skipping the logging.

I hit a long term goal of 315# on the deadlift. I had a few breakthroughs such as 135# power clean push press (now can do 1 x 10) had gotten 135 inconsistently in the past, now its reliable. Not calling clean & jerk since my technique can use some work. Did 155# power cleans 1 at a time then hit 3 or 4 on the last one.

My only regret is I didn't go for a true 6 ring deadlift went 2 45s a 25 and 2 10s on each side.

I am glad I hit some PRs I spend half my time inspired by the games performances and half wow so many years at this and I am so far away from these kind of performances. Truly inspiring.

My next set of focus is forming around indoor rock climbing.
Pistol progressions
rope pull ups
fake climbing rock pull up or progressions.
fat gripz work on barbell (big foam things that go around bar)

I realized that 220# may be too much to hold up on a little plastic rock thing hanging on the wall. Get stronger or get lighter and be able to hold on.

Everyone keep up the good work, this is a good place come to get inspired.

Alden Hingle 07-18-2012 10:03 AM

Re: Over 50 Crossfitters Sign In
Tom - congrats on the deadlift PR.

7/18 Rest day
Upper body mobility, KStarr lower body work on the hips and some core work
One forearm is quite sore from yesterday's Nasty Girls workout.

Jim Cordes 07-18-2012 03:14 PM

Re: Over 50 Crossfitters Sign In
7/18 WOD

4 Rounds For Time
5 Muscle ups
20 Box jumps (24″/20″)
30 Overhead Walking Lunges (45#/25#)
400m run

Two rounds completed with only partial muscle ups before I left. This was a very disappointing WOD this morning. I had to leave right on time and we got a late start, and it became pretty evident that I was not to be able to complete it in time. My first 2 muscle ups were strung together, then I missed a couple, then I accomplished the third. After multiple misses, Fielding said to attempt until we got three fails then move on. 24 inch box jumps were fine, I find I like stepping down instead of jumping down on high volume box jump WODs. The are a little slower, but I can go steadier. 30 overhead lunges with a 45 pound plate are very taxing. The run went fairly slow. All in all, I was disappointed in my performance. I wish I did not have to leave because I hate to not finish a workout, but the rate things are going, it would probably have taken another 15 minutes to finish my second two rounds.


Cliff Miller 07-18-2012 07:07 PM

Re: Over 50 Crossfitters Sign In
jim don't get down on your self just go at it harder next time. i have been there and know the feeling of having to walk out due to life getting in the way.


12 minute amrap

12 ring row
12 20lb dbell bench press
12 pistols

7 2/3 rounds


stone lifts got up to the 175 lb one

then 3 RM back squat

330 lbs

the 2 x 20 dimpler dead lift

155 lbs

keep up the great work everybody!!!

Bill Hoogsteden 07-18-2012 07:19 PM

Re: Over 50 Crossfitters Sign In
Tom - Great work on the Deadlifts & Power Cleans! Just remember the weight difference between a ton of feathers and a ton of rocks!! :D (Though I've found that 2 25# and 4 10# plates on a bar seem easier to move than 2 45#!!)

Claw - Sorry to hear about the DNF! Some days are just like that!! :shrug:

500m row
dynamic Stretching:
40 ft:
High Knees
Butt Kickers
Frankenstein walks
Front, back, Front kick walks
Hip Openers
15 Push ups
5 Inch Worms (2 push ups)

5X2 Tempo High Back Squats
Wait 5 sec at the bottom

205, 185, 165, 165, 165

10min AMRAP:
7 Strict Push Ups
7 95# Shoulder Presses

5 rounds + 7 Push Ups + 3 Presses

5 min AMRAP:
TGU's (1 Pood)

[I]The wait at the bottom was brutal - especially on the 2nd rep! The Push up-Press AMRAP was tough. Could only do Strict Pull Ups until the middle of the 2nd round Pull Up set. Kipped the rest of the time. Presses were brutal also.
TGUs are harder than they have a right to be! Tried 1.5 Pood, but couldn't do it after the previous AMRAP - Not that it would have helped![/I]

Tom Gallagher 07-19-2012 05:28 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1078701]Tom - Great work on the Deadlifts & Power Cleans! Just remember the weight difference between a ton of feathers and a ton of rocks!![/QUOTE]
I was working up in weight once and about to hit a milestone, just 2.5# per side more I left a 2.5# plate in front of the bar to remind me it was only a tiny bit more.

I plan on backing off from the deadlift as a regular lift, and hit heavy power cleans. Except for the next time I am around bumpers 6 rings :kicking0:

Thanks to all for the kind words.

Jim Cordes 07-19-2012 02:19 PM

Re: Over 50 Crossfitters Sign In
7/19 WOD
Kiwi's Endurance Seminar

5 SBAC Stadiums
50m Walking lunges
5 SBAC Stadiums
50m Walking lunges
5 SBAC Stadiums (10 squats at top)

Could not keep running up all stairs on all sets; I had to walk the upper, steep part, a few times. Tried to hang with the fast kids (Parkour, Malzone, Kiwi, and The Lesser Fit Gannon) but was slowest of that group. (I think Kiwi overestimated us, because we were originally told we would do 5 sets of 5. That might have lead to a mutiny, however, so we eased off both the 50 meter walking lunges -- which actually come pretty easily to me -- and the last 2 rounds.)


Pat Quigley 07-20-2012 10:20 AM

Re: Over 50 Crossfitters Sign In
William great workout. Holding at the bottom is tough--yet I think it really helps to lock into the brain the "bottom" of a back squat.

WUP of Pull ups, V-ups, KB swings, ring push ups, stretches for 2 rounds.

5X2 Hang snatches w/o hip flexion. 85.....135.


20 Power snatches @95#
20 Hands up pull ups.


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