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Pat Quigley 11-12-2010 03:42 PM

Re: Over 50 Crossfitters Sign In
Deb--your time on the WOD was great. Seems I start workouts like that with a goal of one round per minute and then.........

Did the mobility WOD---helped w. deads.

Wendler Wave 3 DL: 5X325, 3X365, 1X415 (3R).


5 rounds for time of:
400 meter run(Bike)
95 pound Overhead squat, 15 reps(45#--the bar).

My form on OHS sucks so bad that I must work w. little or no weight to get close to good form. Finished in 10:19. This included a few trots across the gym to go from free weight area to bikes. Maybe I should try doing this with db's?

Speaking of missing members, I seem to be in one of the longest runs of almost uninterrupted periods of exercise. Minor cold, some travel, otherwise I have been able to keep to my 4X/weeks schedule for months. I always feel that my greatest gains are during periods like these. I wish everyone this much success.

Deb Weber 11-12-2010 06:05 PM

Re: Over 50 Crossfitters Sign In
Thank you [B]Pat[/B]. I notice you're doing very well as usual.
Quick question for you 5/3/1 guys - on your last $$ set, where you're trying to do as many reps as possible, what's like a max rest between reps? Even though Im not flying or doing touch & go reps for instance on deads, I stop b/c I get breathy, not always a strength thing.


Warmup: Row 500, et al stretch

[U][B]Strength - Deadlift:[/B][/U]

Complete as many rounds as possible in 15:00 of:
5 front squats - 135# (85#)
10 hand release push-ups
15 toes to bar
[B]8.5 Rds modified[/B] core core core! Subbed BF abmat situps for T2B, not worth risking the shoulder, still sore from rest of week.... the pushups were good for the shoulder, made it feel better. I think the shoulder hurts but the problem is the trap!! I dont know how to stretch that muscle well, feels like it needs trigger point tough spot to hit though.

some static holds on the rings
4x10 95# RDL
3x20 walking lunge w/40#
3x12 Bent Flyes
my a$$ is much more powerful than my arms![/I]

Pat Quigley 11-12-2010 06:14 PM

Re: Over 50 Crossfitters Sign In
Wendler recommends doing as many reps as possible on the last set. Surprisingly, he does not advocate doing this to absolute failure. Just as many as you can handle in succession. So in the last session, I remained in the down position at the end of each DL. Given the weight, I did check my posture, grip. I did not stand up for a breather.

John Burch 11-12-2010 07:35 PM

Re: Over 50 Crossfitters Sign In
Tim looks like you are doing very very well from what I read in you post. you have always been active, and now a year and a half later you turned it up, good for you Dude keep up the good work

2x10 2alking lunge
20 air squat
3x15 K2E
2x10 pushup

Bench press wu 6 @ 135

WOD Grace rx @ 135
30 ring dip
30 pullup
20 each and 10

m/56/180 CrossFitChesterton

Deb Weber 11-13-2010 04:50 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]WOD Grace rx @ 135
4:33[/QUOTE]:rofl: THAT'S your grace time AFTER heavy bench??? :notworth:

Jeff Kilinski 11-13-2010 08:06 AM

Re: Over 50 Crossfitters Sign In
John, I'm with Deb. That's a wicked Grace after all that bench work.

Tue/Wed/Thur, Chicago/NYC/Toronto/Chicago - Shuffle (untimed)


For Time:
18200m Bike Ride (Mountain Bike)
20 Box Jump - 20 in.s
40 Pull-ups
40 Dips (Bar)s
80 Air Squats
30 Overhead Squats 35 lbs
30 Declined Pushups
40 Sit-up - Standards

66 min



Front squat 5-5-5-5-5, #95, 115, 135, 155, 165


10 rounds for time of:
10 Pull-ups
10 Push-ups
10 Sit-ups (abmat)
10 Air Squats


Pat Quigley 11-13-2010 01:09 PM

Re: Over 50 Crossfitters Sign In
JK, noticed yesterday for folks who travel often, Rogue fitness sells the "Hopper". It's deck of cards w. exercises on each card. Shuffle the deck and get of work out.

Mobility WOD : shoulders and hips.

Joined Tribal Fitness in Phx. for Saturday workouts. Jake Priest runs the place. He is a great coach.

After warm up of dynamic movements, 2 R of 10 Pull ups, push ups, sit ups, and squats.

OH Squat practice.

WOD: AMRAP in 12 minutes of 3 dead hang pull ups, Run 50m, 3 HSPU. I used the wall for HSPU's and did my slow shuffle for running. Finished 9R+3 Pull ups, and partial run.

Wendler wave 3 OH Press: 5X135,3X155,1X170(4R).

Jake Priest's wife, Rebecca, just opened Ahwatukee Crossfit. It is the first women's only crossfit affiliate. Good luck to Rebecca. My wife is taking advantage of the grand opening special of 1 month for $75.:highfive:

Deb Weber 11-14-2010 02:36 PM

Re: Over 50 Crossfitters Sign In
[B]11.13.2010-Saturday - REST[/B]
just a bunch of dance burpees

warmup: run 400, lunges, squats, et al shoulder warmup & mobility (lots)

[B]Strength: Wk 2 Press[/B]
3x75 (6)

[B]Strength: Wk 1 Bench[/B]
5x75 (18)

Pushups (only about 50-75)
Dips (50, 10-35# skinny band)

John Burch 11-14-2010 04:28 PM

Re: Over 50 Crossfitters Sign In
Thanks Deb and Jeff I dont care much for Grace and was not looking foward to doing it but once I got started with it it was not so bad, Going overhead is something I am not too crazy about anymore
3x10 Backextension
WOD Helen

sprint training
60 50 40 30 yard sprints

m/56/180 CrossFitChesterton

Jim Colby 11-14-2010 06:37 PM

Re: Over 50 Crossfitters Sign In
Hey everyone. Just hit the big five-oh so thought I'd check in. You are doing some impressive work!

[B][U]November 14[/U][/B]
[U]Tough Mudder Training (Tapering)[/U]
Ran 6 miles (250' hill at start, then easy terrain for last 4 miles). Mixed in 40 rungs on the monkey bars as I ran by the school.
Stretched legs
Dead Hang Pullups: 5, 5, 11
Shoulder Press: 45#x10, 95#x5, 110#x3, 125#x3, 140#x4
Stretched shoulders

Correction to yesterday's entry: I did 3 sets of 5 DH pull-ups in my warm-up, not 3 sets of 45. I also forgot to mention that I golfed 9 holes carrying clubs after the workout.

My right knee hurt a bit on the downhill sections of the first half of the run today, but felt ok by the end. Just old guy aches and pains. Finished off with a nice brisk pace. My watch should be back from the shop this week so I can start timing my runs again.

Pat Quigley 11-15-2010 04:19 PM

Re: Over 50 Crossfitters Sign In
Hello Jim, welcome aboard. Congradulations, you made it!

Mobility WOD: calf, ankle, groin work.

Wendler wave 3 Back squat: 5X240, 3X 275, 1X305 (5R). Good depth, One butt wink on last set. Think I was going for deep and lost the posterior chain set.


Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead(2 X17.5 DB's)
30 Box jump, 24 inch box(step up)
20 Wallball shots, 20 pound ball

Finished in 23:15. The WOD was more will than anything. Tough after squatting.
10 Handstand push-ups

Deb Weber 11-15-2010 05:37 PM

Re: Over 50 Crossfitters Sign In
Happy Birthday [B]Jim!![/B] Nice work on Blake [B]Pat[/B] - and after 5/3/1.. (That one doesn't look pleasant to me... lunges always get me!!)

Warmup: Run 400, squats et al, shoulder mobility & stretch
For time:
buy-in: 50 walking lunges
5 rounds of: 5 power cleans - 155# (95#), 15 ring push-ups
cash-out: 25 knees to elbows
[B]14:24 110#[/B] feet on a box at ring height, about 20". Wasn't as bad as I thought it would be after weekend. Went through clean progressions before & that actually helped, they were pretty darn easy and I did them correctly (slower). Ring pushups were all broken sets, core! K2E - ugh someday I'll be decent at them!

John Burch 11-15-2010 06:47 PM

Re: Over 50 Crossfitters Sign In
Welcome Jim. Your doing some great work Pat
20 backextensions
20 air squat
20 K2E


30 pushup
30 pushpress @95
run 200m
20 pushup
20 pushpress @ 115
run 200m
10 pushup
10 pushpress @ 115
run 200m
the last set of pushpress was rx at 135, too much for me on this one!
Post WOD 50 good mornings @ 45# 50 situps 3x10 reverse hypers @ 50#

m/56/180 CrossFitChesterton

John Burch 11-16-2010 07:57 PM

Re: Over 50 Crossfitters Sign In
OK Well Then
1:00 jumprope
1:00 row
1:00 jumping jack
1:00 row
1:00 jumping jack
1:00 row
2x30 GHD backextension
3x12 reverse hyper @ 50#

WOD 3 rounds 30 each 75# power snatch 20# wallball

Post AB mat situps

m/56/180 CrossFitChesterton

Bob D Pratt 11-16-2010 08:33 PM

reintroduction and question
I'm back drinking the kool-aid after a couple year hiatus (injuries & lack of motivation). There is now a box in East Lansing and I'm glad to be back at it.
I'm a firefighter nearing the end of my career and hoping for an active retirement of surfing, windsurfing, swimming, mountain biking and everything else I can get my hands on.

My question is about PRs: should I start again or keep looking at my PRs from 4-5 years ago? Pat posted "In life, I believe we go from Brand X to Rx to Brand X in life in general." I'm hoping that I'm not on the downslope of that equation.
Any thoughts are appreciated...

Jim Colby 11-16-2010 10:45 PM

Re: Over 50 Crossfitters Sign In
Strong work John! Great looking deadlifts. Welcome Bob! That active retirement sounds enticing.

[B][U]November 16[/U][/B]
Tapering for Tough Mudder on Saturday.
3 circuits: 10 push-ups, 15 sit-ups, 5 DH pull-ups, 15 squats
Dynamic stretching routine
Bench Press: 10x135#, 5x195#, 3x220#, 5x245# (assist on 5th rep)
Dead lift: 10x135#, 5x185#, 5x225#, 5x 250#, 3x285#, 3x320# (I had a few more reps in me at 320# but didn't want to push it so close to tough mudder). Alternated between BP and DL sets to keep the workout flowing.
Ran 1.6 miles on treadmill at 1% grade at 8-9 min mile pace. Nice and easy.
Stretched legs.

Deb Weber 11-17-2010 07:50 AM

Re: Over 50 Crossfitters Sign In
Hi Bob. Welcome! If it were me, I would go by what my PR is now, IMHO.

[B]11.16.2010-Tuesday-Day 2[/B]
Warmup: Burpees, pushups, squats, lunges

[B]Strength: Front Squat[/B]
3x90 (12)

For time:
10 push press - 135# (75#), 10 ring rows
8 push press, 20 ring rows
6 push press, 30 ring rows
4 push press, 40 ring rows
2 push press, 50 ring rows

CASHOUT: Front Squat max in 3 mins
6:59 85#[/B] Coach told me to scale up!! Popeye arms today! Geez is that a shoulder pump! In June it took me 7:02 with 75# - so ok then.
23 Front squat cash out (yeah, with the 85#, wouldve had more but my back/rack is the problem) I think the FS prax is helping, Im hitting my legs with my a$$ and surprising the hell out of myself :eek: (not meaning to go that low). HAhahahaha

Little cleaning prax and that was pretty much it.

Jim Cordes 11-17-2010 10:33 AM

Re: Over 50 Crossfitters Sign In
11/14 WOD "Battle of the Boxes"

WOD #1
(15 minute time cap)

For time:
With only one female and one male working at a time, the team must complete the following in order:
200 Double Unders
200 Wall-Balls to 10ft Target (M: 20lbs, W: 14lbs)
100 Turkish Get-ups (M: 35#, W: 20#)
100 KB Goblet Squats (M: 70#, W: 53#)
50 Ring Dips
50 Jumping Air Squats

Only a few teams finished this one, but not us. We got cut off at the beginning of the Goblet Squats. Turkish Get-ups were a huge bottleneck. I had lots of "no reps" on the damn wall balls.

WOD #2
“Load, Distance, and Time”

Within 10 minutes:

Each team member will establish a 1-rep max Clean & Jerk + 10m Overhead Walk (with the weight that was jerked). While this is occurring, each team member will have 2 attempts at max rep Pull-ups. Each team will have one bar and one set of plates. After the athlete crosses the 10m mark, the bar must be returned to the starting line of the 10m path for the next attempt/team member. If a bar is dropped, the bar must be returned to the starting line of the 10m path. Only one team member can be performing their pull-ups at a time.

Pullups 17 and 15 with a number of "no reps." C&J walked 145#, could have done 155# but bad clock management, so I ran out of time.

WOD #3
”The Finisher”
(20 minute time cap)

For time:
With a relay format, each member must complete the following, one at a time:
100m Partner Carry
20 Burpees
100 Partner Carry
20 Kettlebell Swings
100m Run
20 Box Jumps (20″)
100m Run*

*as soon as the athlete tags the next member of their team after the last 100m Run, a 2 minute clock will start during which the athlete has to row as many calories as possible. Each team member can only be carried once.

The 215# Augie carry was a highlight! Blazed through the burpees, had to break once on K-bell swings, and not much left for the row.

The Most Interesting Team in the World (KJ, Kaela, Augie, and me) did everything Rx'd and came in 10th of about 15 teams. I'm proud of us.

The Claw

Jim Cordes 11-17-2010 10:43 AM

Re: Over 50 Crossfitters Sign In
11/17 WOD

Snatch 1-1-1-1-1

These felt pretty good, but such a precise technical movement! Like hitting a golf ball, have to get it just right. (WAY more fun than hitting a golf ball, however.) Have never really gone for 1 rep max on full snatch, so these are technically PR's. Lifted with Amber, a total blast! (She's so cute when she launches F-bombs!)

Followed by 1 Round for Time:
1,000 M Row
30 Overhead Squats (60-65% of 1RM)

5:50 @ 75#. Went head-to-head with Glenn; wanted to finish row within about 20 seconds of him and succeeded. Row time about 4:10 or so. OHS in two sets 17 and 13, used the rack. I felt pretty good about the depth on the OHS's. In retrospect, should have gone heavier.

The Claw

John Jaeckel 11-17-2010 01:03 PM

Re: Over 50 Crossfitters Sign In
Traveling Sunday thru last night. Lots of work and other obligations, so lots of quick workouts when and where I can get them in


Tabata Squats
8x :20/:10


Flutter Kicks/Rowing/Recumbent Bike


20 Pushups
Row 500M

Dead Lift x135
Bench x135

Pat Quigley 11-17-2010 05:44 PM

Re: Over 50 Crossfitters Sign In
Busy day for an otherwise easy day.

10 min. treadmill warm up. Mobility WOD for lower and thoraxic spine, hips.

Tabata for 3 minutes of hallow rocks. 30sec on and off for hold of down position of squat for total of 3 minutes. Some rehab work on sore forearm.

Wendler wave 4 (easy week): Bench press 5X95, 5X120, 5X145 (30R).

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

65, 85,105, 125f, 125, 135ffff.

John Burch 11-17-2010 06:31 PM

Re: Over 50 Crossfitters Sign In
Welcome Bob 4 or 5 year old PR's I say start new good luck

12 walking lunge
12 air squat
12 pushup
12 pullup
30-15-10 backextensions
3x12 reverse hypers

Back Squat

WOD 21 15 9
Hang Clean @ 115
Ring Dips

Post AB Mat Situps

m/56/180 CrossFitChesterton

Deb Weber 11-18-2010 08:30 AM

Re: Over 50 Crossfitters Sign In
[B]11.17.2010-Wednesday-Day 3[/B]

Warmup: Row 500, squat lunge shoulder mobility & stretch

[/B]3 rounds for time of:
30 wall ball shots
30 squat snatches - 75# (45#) (movement initiates with barbell below the knees)
This was a shedkicker back in August, check scores here

[B]23:33 Rx[/B] I didnt do this in August; first time full snatches in a wod. Did this nice and slow thru my first set of snatches, stopping to get tips from my coach & scott (thanks!)......repeated a bunch working on form. Got a lot better as I went along. Bunch of almost pretty reps, fell on my butt more than once, starting to see pushing the hips thru is where its at! Good one!! Lots of room for improvement. My shoulders & arms today from the ring rows, soooooo ready for rest day!

Jim Cordes 11-18-2010 12:13 PM

Re: Over 50 Crossfitters Sign In
11/18 WOD

Handstand Push Ups:

5-2-5. Used one pad, which is right at my limit. The round of 2 was because I was in too close to the wall. That slight difference in geometry made it too hard to press up more than twice. We are talking moving my hands back by only three inches or so.

Pull Ups
Box Jumps (24#/20#)
Ring Dips

9:28 as Rx'd. Had to bread up pullups at round of 9, and able to get them consistent again at 3. Not sure Colin Jenkins would have credited me with legit reps on all of them! Ring dips similar, had to break them up at round of 9, and kept them broken up until round of 2. Very hard getting full ROM starting at the round of 7 or 6.

The Claw

John Jaeckel 11-19-2010 11:49 AM

Re: Over 50 Crossfitters Sign In

Run 1/4 mile
Row 250m
5 OHS w/ Oly Bar

OHS (every minute, on the minute)
2x45, 2x55, 2x65, 2x75, 2x85, 2x95, 2x105, 2x115

25 Box Jumps (first 12 w/ 8-lb. ball overhead)

Deb Weber 11-19-2010 06:27 PM

Re: Over 50 Crossfitters Sign In
Ring row & snatch wod = I can't straighten my arms!!!!!!! Holy cheesedoodles!

Warmup: Row 500, squats, lunges, et al shoulder mobility & stretch

[B][U]Strength: Deadlift[/U][/B]
3x205 (10)
The good part about this was, I had more. And, I got razzed for wearing my belt!

5 rounds for time of:
10 clean to overhead - 115# (75#)
10 pull-ups
10 deadlifts - 115# (75#)
[B]13:28 Rx[/B] This included about a minute wasted because one of my bumper plates exploded!! :rolleyes: was ok, most painful pullups ever!!!

RDL 4x10x95#
Lunges 3x20x45#
I should've run or rowed after this, but I didn't. Seems like with the dark and holidays looming there's less and less time!

John Burch 11-19-2010 08:07 PM

Re: Over 50 Crossfitters Sign In
wu walking lunge air squat pullups pushups stretch

Hang Clean High Pull
3@160- sloppy, no wait "cheesedoodles"

WOD 30 Power Snatch @ 95

5 rounds
6 Snatch @ 95
10 K2E

m/56/180 CrossFitChesterton

Pat Quigley 11-19-2010 08:57 PM

Re: Over 50 Crossfitters Sign In
Great DL DEB.

John B, great snatching time.

Mobility wod: shoulders.

Wendler Wave 4 DL: 5X175, 5X215, 5X250 (12R)

Hang Power Clean: 7X3: 65, 85,105,125,145, 165, 175 (1Rff).

Deb Weber 11-20-2010 06:10 AM

Re: Over 50 Crossfitters Sign In
Oh yeah this iss what he had on when I busted my plate....
[url][/url] (wfs)

Pat Quigley 11-20-2010 12:22 PM

Re: Over 50 Crossfitters Sign In
MWOD--not as RX. 10 minute squat hold. did my usual squat down holds in Tabata style for 4 minutes.

Wendler: Wave 4 OHP: 5X 40%, 5X 50%, 5 X60% (i.e. 70,90,105). Misread numbers on plates. Last set: 145(10R).

Tribal Fitness WOD: 10 X 30 sec rows. Post total yards rowed: 1558. My numbers varied greatly: 149 to 161. Coach pointed out that my form needs allot of work. I'll add it to the list.:rofl:

Jim Cordes 11-20-2010 01:03 PM

Re: Over 50 Crossfitters Sign In
11/20 WOD

15 Rep Max OHS:

So bummed to fail on last rep! It was a mind trick for sure; lost concentration, bar tipped forward. Getting to full depth continues to be a challenge. I think I just need to load a very light bar and knock out about 100 reps to get the muscle memory right.

AMRAP 15 Min:
30 Sec Handstand
30 Sec Squat Hold
30 Sec Pull Up Hold
30 Second L-Sit

5 rounds plus some pull up holds. Could have done 30 second handstand and squat holds forever, it was the pull up and L-sit holds that killed me. Wasn't totally gassed by the end, because the failures in my arms and abs kept me from working up to max metcon. Lots of fun, however. Thanks for this one Fielding.

The Claw

Deb Weber 11-21-2010 02:37 PM

Re: Over 50 Crossfitters Sign In
Warmup: Run 400, squats, lunges, et al shoulder mobility & stretch

[B][U]Strength: Press[/U][/B]
1x75 (6)
3x80 (17)

50 Dips w/skinny band (these are NOT getting easier)

[I]Not a good day; company came just after I started this - trying to run in and out and get it done.... eh.[/I]

John Jaeckel 11-21-2010 06:03 PM

Re: Over 50 Crossfitters Sign In

10 OHS w/ Oly bar
10 Hang Squat Cleans w/ Oly Bar

Hang Squat Cleans
3x95, 3x105, 3x115

Behind Neck Press
Shoulder Press
3x95, 3x105, 3x115

3 rounds for time:
Run 1/4 mile
20 pushups
250m Row

Tim Randall 11-21-2010 07:16 PM

Re: Over 50 Crossfitters Sign In
Last Weekend spent a couple of days riding the KTM on some really challenging single track with my Son-in-law (best leg workout I have done in weeks!) managed to get a couple run's in the PNW rain as well.
Mon 11.15.10
WU-row 500 x2, stretch, Squat Mwod-5min, leg kicks
BS-45#x10, 105x5, 150x3, 155x1
BS Challenge #15 160x20 (the last 5 were really tough as my legs were still not recovered from riding!) got-r-done

Decided to forgo the metcon.
Monday Evening got a call from neighbor to our vacation home telling me a large aspen tree had fallen on our garage!
Tues: 11.16.10 go to cabin and meet tree service (removed 60ft tree from garage) picked up a ton of limbs and started bucking up the fallen tree, next day dropped 2 more large danger trees and stacked (each round weighed in excess of 100lbs (so needless to say I got a great leg workout stacking at least 3 cords to "clean height"!!
Wed-Thurs-Fri, (clean up)-stretch and take hot showers!!!
Sat-Sun off!
Looking forward to tomorrow (if I can get out of the driveway) still snowing!!
Last two BS challenge this week--165-170#!!!

Jim Cordes 11-22-2010 11:42 AM

Re: Over 50 Crossfitters Sign In
11/21 WOD

Skills work at SBAC on OHS. Went super deep, down to a box about 10" high. Did reps with 45#, 65#, and 85#, started to fail at 95# that deep. Did some more to a depth about 2" higher, but nothing more than 95#. Noticed my right knee kept collapsing inward, had to make sure to be back on my heels to help out. Then tried box squats, but was pretty tired and only was able to do a few reps at 165# max.

11/22 WOD

Overhead Squats 3-3-3-3
95-105-115-125f. 3 @ 115#, full depth (i.e. tapping med ball with butt) is PR!

This is my third WOD in a row featuring OHS. Finally figured out that if I looked straight ahead, even a little up, I don't tip forward! :pepper: Woo hoo! Think 125# is right around the corner.

Followed by:
3 Rounds for Time of:
20 V-Twists (R+L=1)
200 M Run
1 Min Plank Hold

7:59. Was only able to string all 20 V-Twists together the first round, then needed to break them up a bit. Runs were less than 100%, but all plank holds were continuous.

The Claw

Tim Randall 11-22-2010 11:52 AM

Re: Over 50 Crossfitters Sign In
Jim C. Nice work on the new OHS PR!! as well the WOD!


Stretch, OHS-PVCx20, ASx20, leg swings x 10, HS stretch,
BS Challenge #15 160#x20--Was pleasantly surprised that I was able to maintain rythm and complete the lifts in 1:31m (one more set to go to get to the finish weight of 170#!! (seems the stacking logs was a good warm up:D)

Cool down--go home and shovel 200ft of driveway (still snowing):yikes::yikes:

Pat Quigley 11-22-2010 05:09 PM

Re: Over 50 Crossfitters Sign In
JC nice work on the OHS. The form on this is killer.

Tim, great functional workout. Did you order it?

Mobility WOD.

This is last of "De Load" on this cycle of Wendler. went to gym w. a buddy who is just started doing Coach Rip's SS. We did form checks on 4 basic moves for 60 plus minutes.

Completed wave 4 of BS: 5X125, 5X 160, 5X 195 (12R).

Deb Weber 11-22-2010 05:58 PM

Re: Over 50 Crossfitters Sign In

Warmup: Row 500, squats, lunges, shoulder mobility & stretch

10 rounds or 20:00, whichever comes first of:
5 kettlebell swings - 32kg (24kg)
10 sdhp - 95# (65#)
15 ring dips
[B]8.8 modified[/B] skinny band for dips, I think the one in the gym is fatter than mine. Watched the two guys doing theirs, they dont go all the way to lockout. Im thinking now, maybe that's harder, because tension off your triceps when you're locked out, so maybe I shouldn't? (with the band I do full ROM no kip...). What will get me ring dips fastest??

That was it, Im slacking.... the holidays!!!:)

John Burch 11-22-2010 07:06 PM

Re: Over 50 Crossfitters Sign In
good work Claw
11/20 Team WOD 2 man teams 2 rounds
run 200m
sled pull 45# 50 yard
15 box jump 20"
med ball toss 14#
run 200m
14 AB mat situps

37 pullup in 2:00
55 pushup 2:00
51 situp 2:00

30 GHD backextensions
3x12 reverse hypers
20 back extensions
20 pushup
20 wallball shots @ 20#

DL WU @ 135
1@400 PR

WOD 3 rounds
400 m row
21 hang snatch @ 75
12 burpee pullup

m/56/185 CrossFitChesterton

Cliff Miller 11-22-2010 07:45 PM

Re: Over 50 Crossfitters Sign In
i am within 6 months of being 50 so i hope it is o.k. to post here.

just did my crossfit total.

back squat 350
shoulder press 140
dead lift 405

total 895

i was super happy with that total as i am tied for 1st place in the box still. then chap i tied with is 35 and the person in 3rd place 15 lbs behind is only 29.

i was hoping to be able to break 1000 by december 31st but it looks like it may be december 31, 2011.

looking forward to crossfit football total january 1st and will be over 1000 for sure.

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