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Jim Cordes 03-09-2012 09:46 PM

Re: Over 50 Crossfitters Sign In
3/9 WOD

CrossFit Games Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

5 rounds + 15 box jumps + 7 push presses = 202.
Wow was that hard! I did push jerks instead of push presses. Only my first set consisted of straight sets. After that, other than box jumps, everything was broken into shorter and shorter intervals. I videotaped myself and realize I need to stand fully erect at top of box on all reps. Otherwise, good ROM. Counted for Augie after I was done, he was two push presses away from lapping me. I'm amazed how deep he can dig.


Jack Davis 03-10-2012 07:13 AM

Re: Over 50 Crossfitters Sign In
Claw and John B.

Great Job!!! 12.3

JB Holy :censored: 267!!!!

Can't wait, I do it at high noon.

Tim Randall 03-10-2012 09:50 AM

Re: Over 50 Crossfitters Sign In
JOHN B!---NICE!!!!! :pepper::pepper::pepper:

JIM C--NICE WORK AS WELL!~ yeh this one really builds up quick!---Sure noticed the leader board shrinking--

I am leaving for to give it a go for the second time! (wrist is a little sore) but with tape I think manageable.

Best of success to anyone that hasn't done it yet and Kudo's to anyone going for improvement!

Cliff Miller 03-10-2012 10:53 AM

Re: Over 50 Crossfitters Sign In
great work everybody on 12.3 based on the numbers going up our box is getting its butt handed to it!


5x20 hip extensions in roman chair

then 8 minute amrap

2 50lb dbell bent row
4 115lb bench press

11 1/2 rounds

keep up the great work this weekend everybody

Jack Davis 03-10-2012 02:44 PM

Re: Over 50 Crossfitters Sign In
12.3 181

I went in with a goal of 6 rounds and by the end of round three I was praying just to get to 5.

Push Press really smoked me and I thought they would be my strength.:o

Yes, the leader boeard is shrinking and I think next weeks WOD will be another fickled mistress.:smiley_ev

Got to love's Crossfit.

Tim Randall 03-10-2012 04:54 PM

Re: Over 50 Crossfitters Sign In
Went to the box this morning to re-do 12.3
After warming up and doing a few sets at 75# and 95# decided it was best to give the shoulder another day off.

The box had a team WOD so joined in that effort and it proved to be a good loosening up event: 2 teams of 5

2000m row
250 DU's
100 DL
200 Jumping PU
100 Wall Balls
10mile run (not)
Will go in tomorrow at 2 and go at it!
Sure fun to see what is possible even at the Masters level!

Tom Stepp 03-10-2012 05:37 PM

Re: Over 50 Crossfitters Sign In
So after lurking for a while another 54 year old signs up. Next Friday will be 5 months since I started. Oh I so wish Crossfit had been around when I was in my 20s & 30s. I look forward to picking the more "seasoned" members brains for advice and suggestions. Recognizing the need for recovery is a discipline I must develop. As I sit here both knees and my shoulder are wrapped with ice. Getting old sucks.


Alden Hingle 03-10-2012 08:01 PM

Re: Over 50 Crossfitters Sign In
Tom - Welcome to our merry band. Its a good bunch!

Tim - Sorry to hear the shoulder was so bad. I got off easy.... Glad to hear you gave your shoulder another day. Like Garddawg (Jeff Martin) on the BrandX site says (or words to this effect) "the goal of CrossFit is to be better at life. Not being able to work out tomorrow because you were pigheaded today is not in line with our goals"

Cliff- Like you, I find time in the gym is the best way to blow off steam in a constructive manner. Too bad about the employee; I worry about the the US budget and the impacts to people's lives as the government makes their cuts.

JB - You are an animal! Good job on 12.3.

Pat - Sometimes the best thing to do is surrender so you can make it to the next day. I'm not very good at that; it is nice to see someone who takes the smarter approach.

3/10/2012 Deadlifts, Hang Power Cleans, Push Jerk

Warmup: 2 min single unders, row 500m, [assisted pull-ups/ pushups/ KB swings (35#)/ good mornings (45#)]X10X3

Workout: Five rounds for time of:
65 pound Deadlift, 12 reps
65 pound Hang power clean, 9 reps
65 pound Push jerk, 6 reps

Cash out: ring dips X 6X3, 10 mile bike ride with some hills (first ride of the season; it was great to get out on the road).

The shoulder did not like the hands on the handlebar position for the first three or four miles but it finally loosened up and felt ok.

Tim Randall 03-10-2012 10:34 PM

Re: Over 50 Crossfitters Sign In

Shoulder feeling not so bad, Ditto on the Quote! I have alternated Ice tonight and at 6pm went out in the Garage to practice some DU's (linked 5 for the first time):) things are looking up! (sure to see some DU's on 12.4?

Early to bed, up for Church then hit the Box! Great way to start a new week!

David Cahn 03-11-2012 12:28 PM

Re: Over 50 Crossfitters Sign In
JB, Jim....outstanding job on 12.3

I've been intimidated by the weights. But beforehand tried one and saw that I could in fact get a 115 PP.

Did 4 rounds + 19 so 163. Disappointed in retrospect but I really put it out pleased.

Keep up the great work guys and gals!

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