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Jim Cordes 02-27-2012 04:46 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jack Davis;1038116]Question: Do all Open WODs come out on Wednesdays?[/QUOTE]

Yes, 5 pm PST.


Jim Cordes 02-27-2012 04:51 PM

Re: Over 50 Crossfitters Sign In
5/27 WOD (First WOD in the new box!)

5 power cleans (135/95) (Adv. 155/115)
10 pull ups
15 wall balls

5 rounds @ 125# plus one power clean.
Explosiveness on the power clean so I'm not pulling with my arms continues to be a struggle. I tried exploding from my heels once bar at pocket level which helped a little, but still too slow. The new box has something like 14' ceilings, so I suspect we'll be doing a lot more wall balls now.

Pretty tired from non-Paleo food over the weekend plus the fact I did 4 WOD's in a row last week, ending with Open WOD 1. Also, someone bogarted my wall ball once we started, so I spent a few precious moments finding another and a new spot on the wall. But for this, I would have had 5 rounds plus TWO power cleans! :rofl:


John Burch 02-27-2012 06:58 PM

Re: Over 50 Crossfitters Sign In
Deb your Killin it lately great work, maybe I do not some of that!
William straight Gansta thats funny Dude I got a big Kick outta That, thanks for posting the Straight Gansta thats something my son would have said, just plain funny

2/27 WOD on every 1:00 for 12:00
1st min 10 pullup
2nd min 5 Thrusters @ 95
3rd 9 pullup
4th 6 thrusters
5th 8 pullup
7th 7 thrusters
8th 7 pullup
9th 8 thrusters
10th 6 pullup
11th 9 thrusters
12th 5 pullup/ 10 thrusters

Post 3 rounds of 15 each
15 55# KB swings
25 BJ @ 24"
15 K2E

David Cahn 02-27-2012 10:52 PM

Re: Over 50 Crossfitters Sign In
AMRAP 25 minutes


I did:
11 pull-ups
2 dead lifts (235)
10 HSPU with Ab mat

6 rounds, 15 reps

Still working on my kipping. Got double unders tomorrow programmed in the WOD. I need to get these. Have a feeling we are going to be seeing them soon in the open.

Cliff Miller 02-28-2012 08:55 AM

Re: Over 50 Crossfitters Sign In
william you bet on the guile. he is a good kid but always jokingly giving me greif about the low weight i use when doing shoulder stuff. i figured here was a chance to set up up with a smile on my face. to his credit he got 99 burpies.

great job everybody over the last week and exp on the burpies :pepper:

last nite 2 wods

3 rounds

300 m run (lost a couple of seconds looking for the cone on the first lap because our coach put the cone in the tall grass rather than on the side of the road)
20 20 lb wall ball
10 ring rows


then 5 minute time cap for 3 rounds

10 275lb dead lift
50 double unders (no subing triple singles for doubles.) ended up doing 45 seconds of practice on doubles between lifts and ended up getting a total of 6 for 2 rounds and only 7 of last 10 dead lifts.

Deb Weber 02-28-2012 07:22 PM

Re: Over 50 Crossfitters Sign In
[B]58kg Clean PR[/B] ugliest clean ever, the getting up part.

Alden Hingle 02-28-2012 08:17 PM

Re: Over 50 Crossfitters Sign In
Deb - Congratulations on the PR.

02/28/2012 Rest Day

Yoga for flexibility

Bill Hoogsteden 02-28-2012 10:00 PM

Re: Over 50 Crossfitters Sign In
Deb - Sweet on those PRs!!!

Awesome job on Zimmerman, guys!!

Cliff - That's still a cool story!! Good on both of You!! Great work!!

JB - That's one of the expressions one of the firebreathers in my box! Nice on that thruster/pull up WOD

Great job on Open WOD 12.1 everyone!! (Yay! Burppes!!)

From [URL][/URL] :

...So far, the door is left wide open for the top team in the Central East. The Afterburners, an affiliate team located inside Wright Patterson Air Force Base, a military affiliate. As a team, the Afterburners scored 722 burpees cementing their lock on 12.1[/QUOTE] Pretty cool considering I had a little to do with that!!:D

[B]27 Feb[/B]:

400m run
3 rounds:
5 Push Ups
10 Air Squats

7 RFT:
7 Dead Lifts (225#)
7 Pull Ups


[I]Brutal!! Like I needed more Dead Lifts after Saturday! Was 2nd to last done BUT I deadlifted the heaviest in the class.[/I]

[B]28 Feb:[/B]
[I](On the road)[/I]
15 Min AMRAP:
7 50# Dumb bell Push presses
10 50# Dumb bell Front Squats

5 rounds and 7 50# Dumb bell Push presses

[I]My shcoulders were so sore after this!! I forgot the 15 situps! :( That's what happens...[/I]

David Cahn 02-28-2012 10:52 PM

Re: Over 50 Crossfitters Sign In
Snatch balance 3-3-2-2

Six rounds for TIME and LOAD
2 Snatches
30 Double unders

I did 95# Snatches

My time was something like fifteen minutes. I STRUGGLE with double unders! Essentially would do one and then fail, but I kept else to learn?
Hoping that the double unders in the open don't occur for a few weeks!

Jim Cordes 02-28-2012 11:47 PM

Re: Over 50 Crossfitters Sign In
2/28 WOD

Box Squats
Feet very wide, first three sets from 20" box and kind of got stuck once at 225 before getting it up. Added an abmat for height and then was able to get 255 and then 275 up. Not sure what proper depth is -- I'm pretty sure I could not get 5 at 275 up had I gone all the way down to 20" box without abmat.

Followed by 5 Rounds for time of
200 M Run
10 M Broad Jump
15 Kettlebell Swings (1.5/1)
9:18 as Rx'd. Thinking about mental toughness and not stopping sets of work in anticipation of upcoming Open WOD's. I therefore did all 5 sets of 15 KB swings without interruption. Runs and broad jumps at maybe 70% of capacity.


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