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Pat Quigley 08-18-2012 12:56 PM

Re: Over 50 Crossfitters Sign In
Another great day in Phoenix. Saturday, 8:30AM class. I love Saturdays at Tribal. It's a catch up day. So I joined the group doing Thursday's WOD. Typically on Wednesday there are 3-4 workout going on at once--all coached. The music is rocking and people are challenging one another. Just pure crossfit!

Strength: 5X5 Bench. 185.....255.

WOD: 3 X Max effort Toes to bar, rest 1 minute after each interval.
3 X HSPU , rest 1 minute, etc.
3 X 20 KB swings, max weight, rest.....
3 X 5 snatch grip Overhead press from behind the neck, max wt.

1 pood for KB and 115 for OHP. I counted total reps only and then found out that only the reps from the first two exercise counted. So my total number was not meaningful. Oh well, I worked hard, had a good time , and then helped with some of the young children who were getting restless while mom finished her workout.

Bill Hoogsteden 08-18-2012 09:41 PM

Re: Over 50 Crossfitters Sign In
13 Burpees (Yay! Burpees!) for the Burpee (Yay! Burpees!) Challenge!

Good Luck Jack!!

Awesome Pic, Deb!! (Backatcha!! :D)

Cliff Miller 08-19-2012 08:14 AM

Re: Over 50 Crossfitters Sign In

10 rounds for time

6 20 kg kb goblet squat
10 walking lunge w/12 kg kb per side

8:32 legs were torched afterwards

you will do fine jack....lots of time to train

bbq turned out great 150 very happy people plus all the leftover pulled pork is going to the competition team at the gym this afternoon.

Bill Hoogsteden 08-19-2012 07:38 PM

Re: Over 50 Crossfitters Sign In
14 Burpees (Yay! Burpees!) for the Burpee (Yay! Burpees!) Challenge!

Pat Quigley 08-20-2012 01:22 PM

Re: Over 50 Crossfitters Sign In
15 minutes hang snatch practice.

12minute AMRAP
50 DU
7 Burpees (add 7 for each successive round)
Scale 3:1 single jumps
3R +50 singles

5X3 barbell planges.

Bill Hoogsteden 08-20-2012 06:13 PM

Re: Over 50 Crossfitters Sign In
Great job Pat!!

400m run
2 rounds:
10 1 pood KBS
10 1 Pood KB Clean & Jerk
10 Goblet Squats

Dynamic Stretching:
Walking Lunges
Sumo Squats
Inch Worms (2 Push Ups)
Squat Jumps

4 set X 5 Reps Tempo Deadlifts 225#


4 RFT:
3 95# Power Cleans
14 Shoulder touches
21 20# Wall Balls


[I]Went real easy on the Power cleans, should've gone heavier. Wall Balls were AWFUL!! :yikes: It was tough to string 5 WBS together. One or tow was more often the case.[/I]

15 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) challenge! Even had some Cheerleaders!! :broc:

Alden Hingle 08-20-2012 06:20 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;1087278]
alden the scary thing with these events is the 45-55 year catagories are the biggest ones and there are some fit fast guys that have been racing for years. i am sure glad i am just the organizer/cook and not actually having to race the darn things.:rofl:[/QUOTE]

Cliff - we have a friend out here who is one of "those guys." He is 60 and competes in the Leadville 100 each year. The race starts at over 10,000'.

Mountain bike ride 20 miles (10 miles up and back); 1600' feet of climbing; topped out at 9600'.
Cash out: 35# KB KB press each armX30 and 30 KB rows each arm

Rough Canyon trail hike. 10 miles; 2000' of climbing; topped out at 10,500'.
Cash out: 1 Estrella beer and gatorade. Watched the first stage of the Colorado Pro Challenge ride by. Those guys were moving!

Cliff Miller 08-21-2012 07:15 AM

Re: Over 50 Crossfitters Sign In
alden-Leadville 100 is a legendary race in mtb race circles. great on him for being one "of those guys"

last nite


25 lb incline dbell bench press
20 lb wall ball
ring row
20 lb wall ball


400 m run

lots of streching

Cliff Miller 08-21-2012 06:10 PM

Re: Over 50 Crossfitters Sign In

3 RM front squat 285 lbs

5x8 scarecrow hi snatch 95 lbs

5x20 green band good mornings

Deb Weber 08-21-2012 06:14 PM

Re: Over 50 Crossfitters Sign In
5x8 scarecrow hi snatch 95 lbs[/QUOTE]
what are these? (it sounds scary!)

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