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Jim Cordes 03-22-2013 01:58 PM

Re: Over 50 Crossfitters Sign In
3/22 WOD

Open WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

This is one of those days my mom used to say was “good for me,” which is to say it was not good or fun, but there was a lesson in it.

This was a perfect storm of not being ready. I fasted yesterday, I did not sleep well last night, and the WOD featured the movement at which my range of motion is worst, wall balls. I had at least 25 no reps. Sometimes it was because I couldn’t get the whole ball fully over the 10’ mark, other times because I did not squat deep enough, and other times all of the above.

I guess I need some “tough love” on range of motion; I got a good dose of it at NorCal Masters a couple months ago, and another dose this morning.

I am definitely going to do this one again. I will make sure I am adequately nourished and rested, I will keep my sets and my rests super short so I have no wasted motion. If I finish around the 10 or even 11 minute mark, my double unders have been going well lately so I should be able to accomplish a reasonable score.

Some days you're the windshield, some days you're the bug.


Jack Davis 03-22-2013 02:54 PM

Re: Over 50 Crossfitters Sign In
Well done folks!

13.3 191

12.4 153

I really think I can get to MUs if I try again. That is, when I can walk down the stairs and bend my legs!!!!

John Jaeckel 03-22-2013 05:22 PM

Re: Over 50 Crossfitters Sign In
Month 1, Week 3
Bench Press

20 pushups
PVC Rollovers


Janda Situps
K-bell side presses (both arms @35#)
Close grip pushups

Bill Hoogsteden 03-22-2013 06:59 PM

Re: Over 50 Crossfitters Sign In
Awesome work guys!! (Especially Jack!!)

400m run
100 SUs
20 Push ups
20 Air Squats

Open WOD 13.1
12 min AMRAP:
150 20# WB @ 9 ft
90 DUs
30 MUs


[I]ONE more DU than last year!! Did the 1st 10 WB's & the rest in subsets of 5(ish). It took me 10:01. After them, I couldn't jump!:eek: Eventually, I was able to get 3, but this one showed me DU's ARE a goat of mine!!![/I]

Tim Randall 03-22-2013 10:47 PM

Re: Over 50 Crossfitters Sign In
Nice work everyone!
(Big shout out to Jack on the 13.3 over 12.4!!)

Went into the box at 0600 to stretch and mob (especially my left hip)
Scored a few guys on 13.3 and then went home, whined about the tight hips and then took a 1hr Nap! PR for me!!:)
Back to the box at 4pm to stretch and help judge other athletes and then at 5:30 did 13.3
Sets of 10 till 100, at 120 my hip started tightening up so I had to drop to sets of 5 and slow down considerably--Thanks to a lot of support (actually yelling at me to pick up the $%@ball :ranting2: I pushed through and finished with
[B]156[/B] (feet were glued to the floor)---WORTH IT CAUSE THE BEER WAS COLD IN THE BUCKET BY THE DOOR!!

Heck at our age just beating last years score on 12.4 was a milestone (now to start linkng those DU's and get my first MU is my goal for 2013


Looking forward to 13.4

Helen M Brennan 03-23-2013 01:41 AM

Re: Over 50 Crossfitters Sign In
sharing some words of wisdom re wall ball that my coach at CFB gave me on Friday.
I have not done wall balls for nearly a year due to injury so control was of paramount importance ( as i do not have my physios blessing to squat as yet
:o:D )
soooo I was advised to catch the ball with arms raised with a small give in the knees ( similar to when you return the bar to shoulder position after an overhead movement) pause for a fraction of time and then squat ect.
the result was that there was no force pulling me forwards on my toes and down i stayed quite upright in my movement. Really made wall balls seem a lot easier due to feeling more controlled. I also did them 30-10-10-10-10-10-10-10-10-10-10-11-9 with a very short rest between sets.

does this make sense



Cliff Miller 03-23-2013 04:32 PM

Re: Over 50 Crossfitters Sign In
great work everybody!!!!:pepper:

last nite

5 minute walk in place with purple band on feet with it over weight belt


6 x 40 75 lb sled backwards
2 x 40 75 lb sled sideways L & R
4 x 50 green band medium bar good mornings


1600m walk 75 lbs on sled

JT Kalnay 03-23-2013 04:53 PM

Re: Over 50 Crossfitters Sign In
Awesome work everyone on 13.3. At our age, one good rep is a HUGE win..

Saturday March 23, 2013

Climbing, walking, death by kettlebell, 13.3 penance dubs, lots of thinking and writing...




John Jaeckel 03-24-2013 11:05 AM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 1, Week 3
Squat Day

OHS with PVC


Climbing stairs 3 flights of 120
Uphill Sprints 2x45 yards

Helen M Brennan 03-25-2013 12:34 AM

Re: Over 50 Crossfitters Sign In
weekend: various attempts to do something other than hobble.
3 x 10 min gentle elliptical

some pullup practice

30 mi9n cardio and 20k bike ride

5 rnd for time
15 pullups ( did jumping from 2 20kg plate on floor)
20 pushups
25 kb swing ( russian 12kg)
400m run

( after having realised that i had left out the KB swings in round 5 so raced back to complete them :o )
the WOD was HORRID!!!!!! spent the final 100m of rnd 3 trying to find an excuse not to continue on... but fortunately failed in that quest.


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