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Thanks [B]Bill[/B], its a crappy bar (the insides shake)!! JJ is right, I wouldn't have got many with no bounce! I only have a men's bar, only ever done them with 15kg before, so that was a little heavy for me.

[B]5_23_11 MONDAY[/B]

Warmup stretch barwork


[B]Powersnatch[/B] no misses but still not sitting properly. Next to Danica, she was snatching like 70+kg.....off blocks.... for triples.
25kg/3
30kg/2
33kg/2
36kg/2 (4)
40kg (2)

[B]Snatch Pull[/B] easy had one where I bumped the bar out.
40kg/4 (2)
45kg/3 (2)
50kg/2 (3)
55kg (1)

[B]Power Jerk[/B] easy, took the last one too lightly and bit of pressout
25kg/3
30kg/2
35kg/2
40kg (3)
45kg (2)
50kg (2)
54kg

[B]Backsquat[/B]
45kg/4
55kg/4 (3)

[B]Clean & Jerk
[/B]35kg/1+2 (5)

[B]Backsquat[/B]
40kg/5 (2)

pretty good nite in the gym.:)

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[B][U]May 21[/U][/B]
Cycled 28 miles with my brother-in-law in Canada. Good ride, mellow pace, probably around 18 mph.

[B][U]May 22[/U][/B]
Drove home from Canada. No workout.

[B][U]May 23[/U][/B]
Dog tired from getting home very late last night.
Easy 4.5 mile run at half marathon pace (~8:25 min/mile)

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[B]Deb,[/B] those Sotts Presses were [B]extremely[/B] impressive regardless of technique.

It is a really, really tough exercise, makes you realize how much you actually use your legs and trunk in regular shoulder presses (quite a bit), when you can't use them in Sotts.

I also do them sometimes one arm with a k-bell.

05.24.11
At the Dam

1/4 mile jog
Stretch
120 stairs up, then down
Uphill Sprints 4x45 yds.
120 stairs up, down
1/4 mile jog

Weighed myself for the first time in months this AM, still 212, but a noticeable change in body composition since re-adopting Wendler, then adding in hill training

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[B][U]May 24[/U][/B]
Swam 12x100 yds with 30 sec RI, mostly around 1:40/100 yds (slightly slower at the beginning and slightly faster at the end), then

Five rounds for time of:
Swim 50 meters (I swim at a yds pool so added one extra length at the end)
25 Push-ups
[B]9:15[/B]

This was all about the push-ups. I finished the first round in a minute when I did the first set of push-ups unbroken. By the end, however, I was doing push-ups 3 at a time. My push-ups really sucked today! I had to swim nice and easy to give me a longer break between push-up sets. Maybe my push-ups were affected by swimming 1200 yds before starting this WOD, but I'll be adding push-ups to my weekly routine again, since I haven't done them for a while and it showed. 8 minutes next time.

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[QUOTE=John Jaeckel;939913]
Weighed myself for the first time in months this AM, still 212, but a noticeable change in body composition since re-adopting Wendler, then adding in hill training[/QUOTE]

Yeah, the change is evident in your new avatar for sure.

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Great Job everybody!

JJ, I need an excuse to head east & hit that Dam run!!

1st day back in the box!! Stitch out & back at it!! ;)

[B]WU:[/B]
15 Burpees (Yay! Burpees!) to tuck jumps for the stitch! (Thank God for a running stitch! :D)

800m run
Static stretching

[B]WOD:[/B]
3-3-3-3-3-3-3 Bench press

135#-185#-205#-215#-135# (Wide Grip)-185# (Wide Grip)-60# Dumb bells-70# DB’s-80# DB’s

[I]Love this WOD![/I]

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[B]5_24_11 Tuesday[/B]
Light day.....

Warmup

Run 400
[B]
Pullups[/B]
DH Pullups - 10, geez these are hard to get dead & full ROM all singles
Kipping Pullups 4x5 probs, my chest is tight head not going thru, shouldve balled it but que será

[B]Bench[/B]
5x45#
5x65#
5x75#
3x95#
3x100#
2x105# screwed up these set b/c I forgot my breathing
[B]
Abs[/B]
3x10x30# (the 40# triceps were more sore from holding those huge things, this time I hung the dumbbells off the back of my shoulders - thats the ticket)

JJ was right; a guy that does sprints up a hill look like a 90° incline knows what's hard. I did do a Sotts press for 2 at 45#, no bounce - harder than had to be b/c I was wearing sneakers!! I guess those WL shoes DO do something.

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over did it saturday playing golf. did 18 holes should have stopped after 9. my neck and shoulder were stiff and sore sunday. monday i could barley move so i took yesterday off from working out. felt much better today.

however after doing todays wod i should have taken today off as well. :)

5-5-5 good mornings
130-140-145

then at the start of every minute 5-100 lbs per side farmers carry dead lift and then 10 m. sprints for the balance of the minute. then rest 1 minute and repeat for 10 sets. total number of sprints is your total.

116

glad that one is over.

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I'm 52 and have been doing cross fit with a bunch of friends for about 5 months now. Although I rarely did Olympic lifts before cross fit, I've been doing similar WODs my whole life. People no longer look at me like I'm crazy in the gym.

Today I felt like running so came up with the following interval workout (on the treadmill):

Warm up with an easy mile (starting at 6 mph and finishing at 8).

Intervals for 3 miles with active rest for 1 1/2 minutes in between at 6 mph.

Intervals: 2 quarter mile runs at 9 mph; 2 at 10 mph; 2 sprints for 1 minute each at 13 mph (ki ked my own ***); 2 sprints for 1 min. each at 12 mph; last quarter mile easy at 6 mph.

Perhaps not very scientific, but all in all, a fairly brutal WOD for me. Tomorrow, back to Wednesday's WOD on the cross fit site.

I love seeing the times and weights done by other cross fitters, so I have something to gun for or to judge my own performance. Once I feel more competent at the Olympic lifts, I'll try my hand at the games.

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[B]Deb[/B] Great video of pullups on FB!
[B]Perry[/B] Welcome!

I've been down for the count for 7 days with an ear infection. I guess after all the pushing since July my body said take a break or I'll break you. I'm feeling much better after 3 rounds of antibiotics and the horrible unexpected side effects. I may actually feel like working out tomorrow. Yay me!

You guys are all doing great!!

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5/25 WOD

5 Rounds For Time w/ (95#/65#):
5 Presses
10 Push Presses
15 Push Jerks

17:46 @ 75#. Started with 95#, but could not press it out by second round. This was a ***** even at 75#. By the end, I could not really press out the 75# either. Did everything in sets of 5, although strict presses devolved to 1 to 3 by the end.

Happy Birthday Danette, awesome job on your birthday WOD (particularly doing 530 meter rows as 5:30 of rowing instead!)

Claw

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5/25 WOD PS.

Last time I did this one was August 2009. It was 75#/45# then, and my time @ 75# was 18:02, so this is improvement, PLUS I did first round here @ 95#.

Claw

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[B]Michelle[/B] yeah - gonna be tough to get those back!! [B]FEEL BETTER![/B]

oh yeah, i meant to say Pete (one of the oly coaches) has written some stuff over on the Pendlay forums. Interesting.
[url]http://www.pendlay.com/Training-Beginners-Using-the-Medvedyev-System_df_76.html[/url]

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5-5-5-5-5 back squat

185, 205, 225, 235, 250

Do you prefer a bar with or without knurling in the middle for back squats? The knurling takes a toll on my back but I am sure it helps hold the bar.

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Perry - WELCOME!!

Michelle - Hope you're feeling better!

Claw - Awesome!!

[B]WU:[/B]
1 Mile run

2x10
- 15# Manmakers
- 15# Dumb Bell over head lunges

[B]WOD:[/B]
"Randy"
75 75# Snatches

15:00

[I]My snatches were not good, mostly because I was scared of having weight above my head again. But I felt good that I was able to string sets of 5 together![/I]

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HAPPY BELATED BIRTHDAY WILLIAM!

A lot of great work being done by all on the board! Welcome to the new athletes as well!--The folks here don't come any better!!!

One of the biggest lessons I have learned is that as "I" get older I need to do more stretching and truly make it as disciplined as the Workout itself!

Haven't been on the net much (during the much needed vacation from the PNW rain! (I promised I wouldn't pester the rest of the family about eating healthy or hold them up with my exercising so I gave it my best effort!

did manage to get two runs in and some swimming in the pool along with 5 scuba dives.
First time I have ever run in this kind of heat (90 degrees and about 80% humidity) first run was a little more than 8miles (calves were a little tight for the next couple of days) next run was just under 4 miles and I felt much more relaxed in my attempt to run "Pose" style in my flat Inov-8's.

Wrist is slowly getting stronger, but it will still be quite a while (evidently) till I can put a load on it) must have really stretched the tendons! (I am using a spring squeezer and it seems to be getting stronger and less aching.

Looking forward to getting back to regular workouts next week!

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Claw, nice work on that shoulder WOD. Way to tough it out. Deb, glad to see you getting back into the swing of things. Michelle, you'll be back at it in no time. Bill, good work on the back squats. William, forget about that bar. Another badge of beauty won't kill you, but will make you look even tougher than you do today. Welcome Parry.

[B][U]May 25[/U][/B]
Hilly 6 mile run at easy pace (59:15)
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle
DH Pull-Ups with 1 sec pause at bottom (5/5/13 PR by 1)
Shoulder Press: 10x45#, 5x105#, 5x120#, 5x140#
Stretched

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great work everybody over the last couple of days.

tonite

8x2 14" box squats 190 lbs plus 5/8" chains

then 3 x

8 155 lb front squats

with a 200 m. inbetween just for fun

4:59.

not really contributing to my liking this running thing any better. given the way i feel right now and after yesterday's sprints the way i felt waking up this morning.

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Happy belated birthday Bill!

[B]5-26-11[/B]
4 rounds for time: 21:37
400m run
12 power cleans 85#
1 climb over the pullup bar

It felt great to be back!

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[B]5_26_11 Thursday[/B]
Nick couldnt make the gym so at home, in the heat, about 88° very humid.
And stuff ive never done. oh well I didnt have any problem.

Warmup:
Run 400, stretch barwork

[B]Hang Snatch[/B]
25kg/4
30kg/4 (2)
35kg/2 (2)
35kg
[B]
Hang PClean[/B]
30kg/4
35kg/4 (2)
40kg/4

[B]Press[/B]
30kg/4 (2)

[B]Backsquat[/B]
45kg/5
47.5kg/5 (3)

[B]Good Morning[/B]
30kg/5
35kg/5 (2)

In spite of the heat, not the loosest most flexible day.

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[quote=Jim Colby;940694]...William, forget about that bar. Another badge of beauty won't kill you, but will make you look even tougher than you do today...[/quote]

HA! Reminds me of how concerned the Doc was about how the scar was going to look. I was like, "Dude, I'm pushing 55! My beauty contest days are SO in the rear view mirror!!" :rofl:

[B]WU:[/B]
5 rounds:
5 Push ups
10 AbMat sit ups
15 air squats

[I]We're going to be doing bodyweight WODs for warmups!!

[/I][B]WOD:[/B]

Mr. Joshua

5 RFT:

400m run
30 GHD sit ups
15 250# Dead Lifts

[I]1st round Rx'd
2nd round 225#
3rd-5th round 185#
My bar speeds were SLOW

[/I]43:20

[I]Slow! The 1st round pretty much emptied my gas tank! Had to go to a smaller Wrench. Was gonna quit after the 4th round, but said "EFF IT!" to my self & plowed through the last one!!
Such is CrossFit. You have a few good days & then get a WOD that totally humbles you!! Got to love it!!:D
[/I]

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Thanks. Trying to figure this message board out. It looks like a few people are doing the cross fit site WOD and others are doing their own thing. Any ground rules?

Did tuesdays WOD, modified, as had no rings: 5 rounds: 20 pull ups and 20 dips. 11:10. No idea if that's fast, slow, or in-between since it's modified. Definitely did not get chest to bar on many of the pull ups.

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05.26.11
Wendler 5/3/1. Month 4, Week 3
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
5x100
3x110
3x125

CASHOUT/ASSISTIVE
15 GHD Situps
20 Jump Squats @45 lbs
20 Presses @ 45 lbs

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Perry, most of us on this board have certain things we focus on, but get around to doing a lot of the CrossFit WODs as well. I did crossfit all winter, but am now training for triathlons and a marathon and I don't believe that Crossfit adequately prepares for those events. I don't want to lose strength, so am continuing with some strength, core and pull-up work. I'll do some of the CrossFit WODs this summer, as long as they don't conflict with my other training. For example, I did the swim/push-up WOD earlier this week on my swim workout day. I tried CrossFit Endurance and didn't really like it. I'll get back into regular CrossFit WODs in October with some additional leg work for the ski season.

[B][U]May 26[/U][/B]
Cycled 25.5 miles (1:37.00)
Slow time tonight, but it was a hilly route with 3 climbs of several hundred feet and I finished in the dark and had to go slow to avoid a pothole disaster.

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Welcome Perry
5/23 DL 1@135 3@225 1@320 1@370
5 BS @ 135/185/205/215
Good Mornings 3x6@135
20 pullup

WOD 12: AMRAP
5 pushpress @ 135
10 KB swings @ 55
15 K2E

5/24 WU air squats walking lunges pushups K2E
WOD EMOM 10:00 2 power snatch @ 115

m/56/180

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5/25
max close grip bench 3@155 3@185 3@205 3@215
7x5 ring dip @15#/ 2 PLYO pushup
5x5 bent over row @ 135/ 5x5 clean power pulls

Guess I did not write the WOD down I know it was row 1000m 20 KB squat clean @ 35 each hand and 500m row. yes that was it

m/56/180

JJ I like the post you made over on the Nutrition site under the never eat breakfast article

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Thx, [B]Johnny B![/B]

05.27.11

@the Dam

1/4 mile jog
Stretch
120 stairs (up, then down)
Uphill Sprints 5x45 yds.
120 stairs (up, down)
1/4 mile walk/jog

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Perry Dean Freedman;941163]Thanks. Trying to figure this message board out. It looks like a few people are doing the cross fit site WOD and others are doing their own thing. Any ground rules?

Did tuesdays WOD, modified, as had no rings: 5 rounds: 20 pull ups and 20 dips. 11:10. No idea if that's fast, slow, or in-between since it's modified. Definitely did not get chest to bar on many of the pull ups.[/QUOTE]

No, Perry, no real ground rules. Although I think we are all CF True Believers. Some of us are members of "boxes" (CF affiliates, some are not, but used to be—like myself). Other thing is, some affiliates follow the main page, but most don't—they program their own WODs.

One of the things I really dig about this thread, aside from it being an amazing community of people who simply defy age— are the different CF-rooted protocols (exercise and diet) being pursued, the sharing of results and the opportunity to learn from one another.

Because of money and life-circumstance, I have not worked out at an affiliate for over a year—training myself. I have been doing a combination of a periodized/progressive strength protocol and low and high intensity MetCon work. I haven't done any "CF" WODs in that time.

At some point, however, likely end of this year or beginning of next, I will transition back into a CF WOD/strength routine.

Welcome

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Another 'dam' workout eh JJ? Good lookin OHS too. J Burch...impressive deads!

[B][U]May 27[/U][/B]
[U]At Lunch[/U]
Swam 3 x 500 meters (untimed since no clock at pool)

[U]After Work[/U]
4.6 mile hill run at easy recovery pace (46 mins, walked 1 min every 5 mins)
3 x the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 situps
stretched

Swim was at an outdoor pool at a new club I joined. It was fantastic! :kicking0:

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Hi [B]Perry!![/B] & belated welcome.
Looking at everybodys work.... darn I wish I was stronger!! Nice work :) [B]Michelle[/B] & [B]JB[/B] welcome back!

Bill, had my share of barbell hickeys. Knurls seem to run the gamut of "might as well use Rebar" to "there's a knurl??" (i dont notice it on the eleiko). Im inclined to tape the barbell.

[B]5_27_11 Friday[/B]

Warmup: Run 400 stretch etc. Need some metcon but short enough so it doesn't interfere w/WL, knees-squats, or hockey playoffs. (I stink at making up wods!!)

[B]Mini WOD - 3 Rounds[/B]
1 DH Pullup
5 Ring Pushups feet on box
10 Pushpress 75#
Run 200m
[B]10:00-11[/B]
geez not only did it take 11 minutes, i had to BREAK the third set of PP at 8. My rings were set a little too high. 5 was hard enough. I need more shoulder mobility stuff....

Then a little abs. 161.5# today.

[B]Happy Holiday Everyone!! [/B]

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it's good to see I'm not alone in not being married to one workout philosophy. Biked this morning on one of my big hill routes. 24 miles in 1 HR. 29 mins. The time won't mean anything to anyone unless they do the same route, but I guess I can look back and compare the next time I do it.

Tomorrow, I'm doing the site WOD 21-15-9 dead lifts and 30" box jumps. No effen way can I do the rxed 315 lbs (yet!). Just started dead lifting recently and really like it. Will use 185lbs. This is one movement, I think you really need to build up slowly or else ripped hamstrings and slipped disks. I fully expect to be able to do this as rxed within the next 6 months or so.

If I keep improving, by the time I'm 90, look out!

Someone should start a Jack Lalane thread.

Thanks for all the feed back.

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If you're consistently setting PRs, does it logically follow that you're getting "younger"? Something to ponder over the long weekend....

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The nation's obsessed with youth. Well...youth, consumerism and boobs!! :p

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One out of three ain't bad!

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Go for it Perry
FYI DEB Buttman here

2/28 wu GDH back ext reverse hypers lunges air squats

9x3 bench press 185 w/ chains/ normal wide and narrow grips
5x5 DB tri extensions @ 35
3x5 press @ 135
75 green band tri extensions (broken)
50 ring rows also broken sets
50 reverse dumbell Flies @ 50 (broken)

WOD 21 15 9
DL @ 275
BJ @ 24"
12:55

Have a nice weekend everyone!!

m/56/185

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5/28 WOD

“Nancy”
5 Rounds for Time of:
400 M Run
15 Overhead Squats (95#/65#)

19:19 as Rx'd. I cannot believe I have been Crossfitting nearly 2 years and have never done Nancy. One of my Elite Goals was Nancy as Rx’d, which I accomplished today. My time was pretty slow; I hoped to do it in less than 17 minutes, with less than 20 minutes being my “must beat” goal. Both Christina and Traver were watching me pretty strictly, so I was pleased with my depth and consistency on the overhead squats. I got no-repped several times by them (and a couple times by myself) and was cursing you under my breath at the time, but I appreciate your holding me to standards. My goal next time is to not get no-repped and to beat 18 minutes.

Claw

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Warm up: classic chest workout.

WOD: 21, 15, 9

185 dead lift

24 bench with bosu on top

8:50.

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J Burch and Perry - good work on that games WOD. Perry, a bosu on a bench sounds kind of unstable to jump on, but nice improvisation. Claw, congrats on completing Nancy rx'd! Hopefully I'll do that at some point. I'm starting to work on my OHS, but I have ridiculously inflexible shoulders and the bar moves forward the deeper I squat. I can compensate w light weights, but once I get up towards #100, it gets harder to do that. A weakness to continue working on.

[B][U]May 28[/U][/B]
[U]Morning[/U]
Jumped rope for 10 minutes (nailed it today - only missed one jump, including cross-overs, DUs and various single leg pattern jumps)
Dynamic stretching and mobilty work for 10 minutes
OHS: 10x45#, 5x60#, 5x70#, 2x80#
Power Cleans: 5x110#, 5x130#, 7x145#
Deadlilfts: 5x135#, 5x210#, 5x245#, 10x275#
Bench Press: 10x135#, 5x180#, 5x210#, 5x235#
Stretched
Cleans and deads felt ok, but OHS and bench felt bad today.

[U]Afternoon[/U]
Cycled 15 miles (moderate hills, 47:49)
Stretched
Didn't push too hard, was stopped by traffic a couple of times and my legs were kind of feeling it from this morning. Happy with the ride, all things considered.

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box was closed due to regionals. coaches posted wod that basicly said get outside and have fun.

took the wife and dogs to a park nearby

10 x 40 meter sprints with a 10 m. 45 degree hill climb with wife on back at end of sprint. average time per round 14 seconds. my hammies are sore and i really did not feel great by the end.

the dogs had great fun chasing us however. there were a few other people in the park who stopped to watch. i am pretty sure they thought we were nuts.

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Cliff, sounds like you were "dog tired" by the end of that WOD. :rofl: