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Bill Hoogsteden 06-26-2013 06:52 PM

Re: Over 50 Crossfitters Sign In
Awesome stuff guys!!

[B]At Box
10 walking Hip openners
10 Walking hip closers
10 Walking Lunges

3 RFT:
21 Thrusters 95#/65#
Run 200m
21 Burpees (Yay! Burpees!!)

Scaled to 75# on everyones recommendations.


[B]Round 2:
at Base Globo:

.2222222 mi walk
100 SUs
DU Practice
10 Push Ups
10 Air Squats
3 24" Box Jumps

2X 5 BP @ 135#

Find 1 RM Front squat:
135, 185, 205

[I]Thrusters and Burpees (Yay! Burpees!!) Who could ask for more?! :p Took them in subsets of 5 for the most part. Couldn't run wort a darn. By the end of the 3 rounds I was on the floor!
By the time I got to the 2nd WOD, I was feeling yesterday & this morning!! Got Serious DOMS, but it feels good![/I]

John Jaeckel 06-27-2013 05:55 AM

Re: Over 50 Crossfitters Sign In
@the Dam

1x120 walk
1x120 20/10 stair intervals
1x120 run

2x65 yards
1x45 yards

1X120 walk

Pat Quigley 06-27-2013 09:19 AM

Re: Over 50 Crossfitters Sign In
making a comeback after some injuries. Still seeing chiro intermittently.

Tuesday WOD: 24 minute EMOM: Odd 10 KB swings @ 53#, Even 15 Wallball @ 20 lbs. Scales: 35# kb for 5R and 15# WB for 10.

Thursday WOD: 12 AMRAP: 3R of 155# Clean and Jerk, 10R Handstand Push Ups. Scale: used 3 12"boxes and went off my toes. 6R+1R.

Alden Hingle 06-27-2013 01:17 PM

Re: Over 50 Crossfitters Sign In
Pat - Welcome back. I hate the injuries and find they are occurring more frequently than they used to.

Row 1000m
High knees
Back mobility
Bench 45 X10/ 90, 110 X5/ 135 X3
Bench 155, 180 X3/ 200 X5
DB rows 52 X3X10
Bench 115 X3X10
35# KB swings 65 reps in 3:00
Was going to do 100 swings but right at 65 reps felt something very unpleasant in my lower back. Quit the swings immediately. Back is now very stiff and mildly painful.
Cash out: Celebrex :(

JT Kalnay 06-27-2013 02:08 PM

Re: Over 50 Crossfitters Sign In
Thursday June 27, 2013

goblet squat and kettle bell swing warmup

45# thrusters

24:42 continuous swimming
front crawl up the pool, breast stroke back

the 21-15-9 was significanty harder than the swimming.
which means either (a) I was dogging it in the pool or (b) thrusters and burpees are really *#$^!ing hard...

Michael Pollak 06-27-2013 02:45 PM

Re: Over 50 Crossfitters Sign In
Hey JT

Yep, thrusters and burpees €%^ing stink on ice. But I love them:D:D:D:D


Heavy Snatch- 5 x 2 @ 80% or AHAP for 2 Reps (+ 1 OH Squat for RX CH)


For Time:

50-Wall Balls @ 20/14

50-Pull Ups

50- Push Ups (RX CH- Rings- Feet Elevated)

50- Glute Bridge

50- T-2-B

Post WOD- 100 Face Pulls

John Jaeckel 06-28-2013 09:29 AM

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

OHS w/Oly bar


Front Squats w/ Oly bar, hi velocity
Janda Crunches
Box Jumps

Jim Cordes 06-28-2013 10:58 AM

Re: Over 50 Crossfitters Sign In
6/28 WOD
A. Power Clean Clusters, 1:1:1, 5 sets, rest as needed with 15:00 time cap
135-145-145-155-165(f 1 only)-165(f 1 only)
Worked on form, Malzone pointed out that I land with my feet too far apart ("Ninja feet"). He suggested setting up a little wider than normal and then not moving feet out any farther. Otherwise, I felt OK with these. Could get 165# up once but not for a second rep, even though I tried twice.

5 rounds of:
20 Goblet Squats (AFAP)
10/20/30/40m Shuttle Sprints
rest 3:00
20:31 with 1.5 pood kettlebell

It was the suicide sprint portion of this WOD that was most taxing, even though it also involved 20 fast 53# goblet squats. Was head-to-head with Amy most of the time. She had an astute observation: "Eff-ing suicide sprints!" True that.

Link to whiteboard (WFS): [url][/url]


JT Kalnay 06-28-2013 06:23 PM

Re: Over 50 Crossfitters Sign In
Friday June 28, 2013

goblet squat and kbs warmup

10x95# (been a while since I snatched...)

ring dips, black band, 3x10

pullups, 3x10

It was hot, humid, and sultry in the barf barn.

10am tomorrow morning at the Shed o' Pain for box ups, T2B, and maybe something heavy if my back feels good and I feel saucy.

Also, did some analysis of the last three Opens to help design some training plans for people thinking about the 2014 Open.

Cliff Miller 06-29-2013 09:08 AM

Re: Over 50 Crossfitters Sign In

saw surgeon for the last time. all is good with my shoulder. when i asked her about the 100,000 m. row she said that given the amount of arthritis in them that this was quite possibly the dumbest idea i could consider.:(

so that being nixed and after talking to another xfit buddy we came up with for canadian thanksgiving weekend the 1,000,000 lbs of squating challenge. still have not figured out all the details but something to look forward to :D

5 rounds for time

7 24kg kb goblet squats
14 ring rows (shoulders were a little tweaky by the end)


hollow rock 5 x RM 12,15,15,12,11

100 toes to wall

thursday off


bench press.....messed around with several of the different bars in the gym

155 1 RM regular bar....shoulder felt fine and could have kept going but played it smart

5 x 20 toe touches


3 rounds

400 m run
21 16 kg kb swings
42 squats


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