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Tim Randall 02-23-2011 02:31 PM

Re: Over 50 Crossfitters Sign In
Jack, Nice work on Cindy!!! I am excited to have finally done the RX 20min and now have BM to work from (you guys all give me a ever expanding target)

Was planning on rest day today (but woke up at 0500) so I went to the Box instead of staring at the ceiling!

WU: Jump rope practice 20min (ordered a "Jump rope RX" rope today for motivation (LOL)
Leg swings, Mwod squat holds, Plank holds (3min), hollow rock holds (1min)

WU: 135x10, 225x5--squat holds
[B]WOD: Deadlift 3-3-3-3-3 reps[/B]
[B]225, 255,285, 295, 300[/B] (followed down and imediately back up) rest 1-2min between sets.

Michelle Simpson 02-23-2011 03:16 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jack Davis;907022][B]2/23[/B]


Sooo Clooose! 19 Rounds + 5 pullups.[/QUOTE]

[B]NICE!![/B] :pepper:

Pat Quigley 02-23-2011 05:29 PM

Re: Over 50 Crossfitters Sign In
Tim great work on the deads and all the various exercises you are doing. Your core must be getting very strong.

Strength "deload" for Bench Press: 5X 105,125,175.

3rft: 50#DB thrusters 15R, 30 GHD sit ups.

Scales 35# DB's, and GHD sit ups to parallel. 6:38. This is a few minutes faster than last year. As I recall I used 50# DB's doing push press as scale. This was closer to rx. Still working on getting the butt down without a forward lean and throwing the whole exercise off. Also used a target for the descent. Coach Jake caught this deficiency last weekend and told me to go back to PVC if I needed to get the depth. Good form and function, I guess.

John Burch 02-23-2011 07:40 PM

Re: Over 50 Crossfitters Sign In
Great Cindy Jack
Thanks JJ but I'm not too happy with my O/H Squats ( along with many other moves), I would say That Claw is the O/H squat master!

3x21 52# KB swings
Heavy Bench Triple
3@185 3@205 2@235 F on 3rd 3@225
Elevated pushups 30/25
Weighted pullups 3@45 3@55 3@62 3@82

WOD Ladder 10-1 pullup 1-10 pushpress @ 115
this ladder is Rx @ 135 but I have never finished at weight so scale to 115


Bill Hoogsteden 02-23-2011 08:06 PM

Re: Over 50 Crossfitters Sign In
Jack - Woo Hoo on Cindy!!

Tim - Great job on doing Cindy Rx! Way to go on those Dead Lifts!

Michelle - Awesome job on the Walking Lunge/Burpee (Yay! Burpees!) WOD

[B]22 Feb

[/B]400m run
5 Forward rolls
3 Headstands
Gymnastics WOD
BENCHMARK DAY:[LIST][*]Max REPS [URL=""]Handstand Push Ups Against Wall[/URL][*]Recover 2 minutes[*]Max TIME [URL=""]L Hang[/URL][/LIST]13 Handstand Push Ups
50 sec L Hang

[/B] 5 rounds of max towel pull ups in 3 min: 45, 45, 45, 60, 90 (Last 30 were jumping)

[B]23 Feb
800m run
2 rounds
10 push ups
10 air squats
Worked on forward roll per Gymnastics WOD [URL][/URL]

3 Headstands with tucks

3 RFT:
225 pound Deadlift, 10 reps
150 single-unders

[I]Good work out. Tried to string the DLs in sets of twos, which was tough in the base Globo (They don't like dropping the weights!) Wanted to use 275#, but had an attack of sanity. 1 round of 10, definitely, 3, not so sure.

[I]My single unders were bad, a sign of what I haven't been able to do since mid Jan - and it shows![/I]

[I]Got a pair of 45# bumpers, now I can do more at home!!:pepper:

Jeff Metzger 02-23-2011 08:33 PM

Re: Over 50 Crossfitters Sign In
2.23.11 Wednesday

30 seconds each, 2 rounds
High knees
Jumping jacks
Butt kicks
10 Pushups

Louie Simmons
3x6 dead lifts on 45 seconds, 135 pounds
2x12 box squats on 45 seconds, 120 pounds

Death by 10 meters
I made it to 14 rounds.

Tim Randall 02-23-2011 11:07 PM

Re: Over 50 Crossfitters Sign In
Thanks everyone for the encouragement! CF does for sure get in your blood! I just love the "measurable progress it offers! We are our own competition and I like the battle (as hard as it is) I am so thrilled to be a part of such an exemplary bunch!! Pat, I am for sure getting stronger and finally after identifying the major areas impeding my progress and working to correct them I am seeing tangible results! (I look forward to being able to put heavier weight overhead! Expecting another awesome contest for you this weekend!!
William, Seems only a short time ago when 300lbs was glued to the floor (I am shooting for 350# 1RM PR by April 1st. (by the way that Gymnastic WOD HSPU demo Video was the very best I have seen) thanks for pointing us to it!!

Michelle Simpson 02-24-2011 08:01 AM

Re: Over 50 Crossfitters Sign In
Ditto what Tim said. I find coming here and posting my wod's with others helps me stay accountable to me first and foremost and then sharing with you all gives us all that sense of community that is so great about CF. You guys should have seen the look on hubs face when I told him I want a 35# barbell for my birthday this year. :rofl:

Warm-up was 3 rounds
Samson stretch walking lunges with hands clasped over head
10 14# medicine ball cleans
10 push ups

For time: 24:18
Row 1K
50 1-arm dumbbell snatches @ 10#
Row 750m
35 1-arm dumbbell snatches @ 10#
Row 500m
20 1-arm dumbbell snatches @ 10#
Rx'd weight on the snatches was 40#m/25#f and that was just too much weight for me at this time. It's sure given me something to work toward.

Jim Cordes 02-24-2011 01:09 PM

Re: Over 50 Crossfitters Sign In
2/24 WOD

6 Rounds of this progression for load:
Power Clean from the Floor
Hang Squat Clean
Squat Clean from the Floor

Was able to power clean 155 on 5th round but failed on HPC and squat clean, and then I was able to power clean and HPC 155 on 6th round but failed on squat clean. Lots of other failed reps at 155 in there too. This is starting to bug me that I can't consistently clean more weight. I'd like to be able to do bodyweight without too many failed reps, and I'm not quite there. :ranting2:

Followed by AMRAP 15 Min:
5 Handstand Push Ups
10 Knees to Elbows
15 Medicine Ball Cleans

6 rounds. Used two pads for HSPU's for most of the rounds. Wasn't able to get full ROM with just one pad.

The Claw

Jack Davis 02-24-2011 02:12 PM

Re: Over 50 Crossfitters Sign In
3 x CFWU

Deadlift 3-3-3-3-3


Felt good but didn't want to push it.

Jim, Cleans will come. To me that is the lift that once you get it, really get it the weight just explodes.

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