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Perry Dean Freedman 05-27-2011 08:39 PM

Re: Over 50 Crossfitters Sign In
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.

Jim Colby 05-27-2011 08:46 PM

Re: Over 50 Crossfitters Sign In
If you're consistently setting PRs, does it logically follow that you're getting "younger"? Something to ponder over the long weekend....

Deb Weber 05-28-2011 03:46 AM

Re: Over 50 Crossfitters Sign In
The nation's obsessed with youth. Well...youth, consumerism and boobs!! :p

Perry Dean Freedman 05-28-2011 10:20 AM

Re: Over 50 Crossfitters Sign In
One out of three ain't bad!

John Burch 05-28-2011 11:43 AM

Re: Over 50 Crossfitters Sign In
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"

Have a nice weekend everyone!!


Jim Cordes 05-28-2011 12:43 PM

Re: Over 50 Crossfitters Sign In
5/28 WOD

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.


Perry Dean Freedman 05-28-2011 02:55 PM

Re: Over 50 Crossfitters Sign In
Warm up: classic chest workout.

WOD: 21, 15, 9

185 dead lift

24 bench with bosu on top


Jim Colby 05-28-2011 04:48 PM

Re: Over 50 Crossfitters Sign In
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]
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#
Cleans and deads felt ok, but OHS and bench felt bad today.

Cycled 15 miles (moderate hills, 47:49)
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.

Cliff Miller 05-28-2011 06:14 PM

Re: Over 50 Crossfitters Sign In
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.

Jim Colby 05-28-2011 09:42 PM

Re: Over 50 Crossfitters Sign In
Cliff, sounds like you were "dog tired" by the end of that WOD. :rofl:

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