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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Stephen R. Lampl 06-29-2010 10:33 PM

Re: Over 50 Crossfitters Sign In
 
[quote=John Warkala;804269].....[I][B]I may not be a smoke-farter (old, hobbled fire breather)[/B][/I]. . . [/quote]
[B]John,

[/B]Absolutely LOVE the term......"smoke farter" Ha! That's plain AWESOME! And you are one in our book... Keep on a Rockin' it!

[quote=William Hoogsteden;804274][I][B]....ROCK ON!;) That's my goal![/B][/I]

[B]WOD:[/B]
5 RFT
40m 95# Overhead walk
30 Wallball shots
40M 55# dumbbell Farmer's carry

28:34

(I wasn't the last! And I was surprised how the Overhead walk was the easiest of the three!)[/quote]
Thanks, Bill. That's a great goal and makes us better and stronger for it.....

Great job on the main page WOD! Though we didn't do it at our box, I was wondering how in the devil I was going to scale it........Glad we didn't do it anyway - - the WOD we did was a gasser!

John Burch 06-30-2010 04:55 AM

Re: Over 50 Crossfitters Sign In
 
6/29
WU run 1 mile
3 rounds Cindy
2x20 GHD back ext
3x10 45# back ext
2x12 45# O/H walking lunge
2x10 ring dip
WOD
50 situp
150 jump rope
50 45# snatch balance
50 situp
150 jump rope

15:39

m/55/178 CrossFitChesterton

Terry Dickman 06-30-2010 11:13 AM

Re: Over 50 Crossfitters Sign In
 
6-29-10
5 rounds each for time of:
-run 400 m
-15 kb swings, 53 lbs
-5 handstand push-ups
-run 400 m
-rest 2:00

[B]times; 5:14, 5:41, 5:52, 6:03; 5:42[/B]
lesson learned, hot spicy Mexican food at lunch and HSPUs...don't mix

Extra work-4 x 30 GHD sit-ups

Jim Cordes 06-30-2010 12:05 PM

Re: Over 50 Crossfitters Sign In
 
6/29 WOD (at Crossfit Invictus)

Five sets of:
Jerk x 1.1.1
(rest 5-7 seconds between jerk attempts)
Rest 20 seconds
Pull-Ups x 10 reps
Rest 3 minutes;

and then,
Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
(Use approximately 70-75% of your jerk weight.)

Push jerk 135-135-135-125-125. Failed at 155# and 145#, and then failed at 135# as I got tired. Should have worked more on the split jerk so I could have gotten lower below the bar, but felt unsure of myself getting off my feet with that much weight. Somewhat disappointed in these numbers. Also not stringing together 10 pull ups. I feel like both of these exercises could have been better. Not much sleep and crappy road food on way down to San Diego probably part of the problem.

12 minutes of 3 x HPC, 3 x front squat, 3 x jerks done at 95#. This was really tiring!

Thanks to Crossfit Invictus for letting me drop in.

The Claw

Jim Cordes 06-30-2010 12:06 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;804575]lesson learned, hot spicy Mexican food at lunch and HSPUs...don't mix[/QUOTE]

:rofl:

Thanks for the tip!

The Claw

Stephen R. Lampl 06-30-2010 01:00 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100630 WEDNESDAY - - REST DAY

Warm-up:
[/B][/I]800m Walk
800m Run (4:16)
DROM
Arm Circles
Pass Throughs
Double Unders 50 - 40 - 30 - 20 - 10 (intersperse with...)
Ab Mat Sit-ups 50 - 40 - 30 - 20 - 10.
15 Squats

[I][B]Strength/Skill: Find max Clean and Jerk[/B][/I]
[I]Warm-up:
[/I]75# X 5
95# x 3
[I]Working:
[/I]105# X 1
115# X 1
[B]135# X 1[/B] (ties previous 1 RM).
145# X Fail
145# X Fail

[I][B]WOD: For Time:
[/B][/I]400m run, 400m run backwards,
3 rounds of:
15 Kettlebell swings 2 Pood/1 Pood
9 Deadlifts @ 80% or 1 RM(305#) ---> 245#
[I]then[/I]
Finish with 400m run, 400m run backwards.
[B]TIME = Did Not Finish.
[/B][I]R/Hamstring blew out on rep nine of second set of dead lifts. I think I may have tried to "straight leg" the lift due to being so gassed. [/I]

[I][B]WOD #2: For Time:
[/B][/I]200 Ab-Mat sit-ups, anchored.
[B]TIME = 6:27[/B]

Bill Hoogsteden 06-30-2010 05:19 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
2x10
PVC Deadlifts
PVC OHS
Pushups
situpus
Stretching

[B]WOD:[/B]
3,3,3,3,3,3,3 Cleans

95, 115, 135, 145 (f, missed 1), 145, 145 (f, missed 1), 135

[I]My form got sloppy when I failed. As long as I got the form right it wasn't bad![/I]

Pat Quigley 06-30-2010 09:34 PM

Re: Over 50 Crossfitters Sign In
 
Stephen, great shot.

Pulled a hamstring last Saturday and spent the next 4 days icing and working range of motion. Still stiff and not at full range of motion.

Took a work out from last week. Kept the weight low and made sure that the following deadlifts were done w. as best form as I could.

Sunday 100627
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Did the DL's w. 225 and HSPU w. toes on the wall. Completed in 6:09.

Cool down w. 500 M row.

Stephen R. Lampl 06-30-2010 10:07 PM

Re: Over 50 Crossfitters Sign In
 
[quote=William Hoogsteden;804764][B]WOD:[/B]
[I][B]3,3,3,3,3,3,3 Cleans

95, 115, 135, 145 (f, missed 1), 145, 145 (f, missed 1), 135[/B][B]

My form got sloppy when I failed. As long as I got the form right it wasn't bad![/B] [/I] [/quote]
[B]Bill,

[/B]Props on the solid cleans and working to get them right. That is my very problem......slow wrists and weak pulls from the ground. Seems like it's either go or no-go; form makes all the difference.

[quote=Pat Quigley;804834][I][B]Stephen, great shot.

Pulled a hamstring last Saturday and spent the next 4 days icing and working range of motion. Still stiff and not at full range of motion.[/B][B]

Took a work out from last week. Kept the weight low and made sure that the following deadlifts were done w. as best form as I could.[/B][/I] [/quote]
[B]Pat,

[/B]Seems like you've had a really fast recovery. Did you do any light workouts aside from ROM exercises and icing? I figured on working some of my weak points with other body parts for the next two weeks or more, but it seems you've just "gone for it" and it's working. Suggestions? Thanks in advance!

John Warkala 06-30-2010 10:21 PM

Re: Over 50 Crossfitters Sign In
 
6/30/10
Active rest day

Home PT exercises
40 min walk w/ 1 crutch - 1.7 miles

JW:crutch00:


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