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Jim Cordes 11-26-2011 06:49 PM

Re: Over 50 Crossfitters Sign In
11/26 workout

SBCC stadium stairs
10 push ups

11 rounds + up + partway down.
SBCC stadium has 42 rows and 84 stairs. That was 1,008 stairs. Beautiful day!


Jim Cordes 11-28-2011 10:38 AM

Re: Over 50 Crossfitters Sign In
11/28 WOD

AMRAP 20 Min (3 min work/ 1 min rest; continue where you left off after the 1 min rest)
3 Handstand Pushups
6 Power Cleans (135#/95#)
9 Pull Ups

7 rounds as Rx'd
With 3 on, 1 off, this really was 5 rounds of 3 minutes of work, then 1 minute rest. Was able to blast through the HSPU's well. Working on getting head all the way down to one pad. 135# power cleans continue to be hard. With that much weight I am not nearly explosive enough, so I end up muscling the bar up and catching with my back arched too many times. The occasional reps where I do stick it properly are really satisfying, so I know good reps are in there somewhere. Pull ups were tough after all the exertion of the power cleans. I did one round straight through, otherwise 4's and 5's or 4's and 4's and 1's until the end when it was 3's. Finished 7th round with 5 seconds left.


Pat Quigley 11-28-2011 12:03 PM

Re: Over 50 Crossfitters Sign In
Boy, it's been close to a month since my last 6AM class.

Hand stand progression( toes on box): 12-10-9-8-8.
Snatch review.

5RFT w. 6 min. rest in between sets:
5 snatch (95), 5 power cleans, 10 burpees to standing broad jump. Record total time.

Scale: jump in place w. 95#. Total time: 29:13.
Great welcome back by class. Good to be back.

Perry Dean Freedman 11-28-2011 04:11 PM

Re: Over 50 Crossfitters Sign In
Welcome back Pat. Its got to feel great.

Core routine
10 power clean and jerks with 45 lbs
10 power c&J @95lbs
10 power c&J@135lbs
10 power c&J@155lbs

3 sets shrugs 225lbsx5

4 mile run.

John Burch 11-28-2011 07:33 PM

Re: Over 50 Crossfitters Sign In
max O/H squat 95/115/135
7x3 hang snatch 3x3 @ 95 4x3@115
100 good mornings 20/30/25/25

WOD 5 rounds
10 pullup
row 200m
10 thrusters @ 95
row 200m
30 jumprope
row 200m



Cliff Miller 11-28-2011 07:36 PM

Re: Over 50 Crossfitters Sign In

buy in

400m run
25 green band standing good mornings x 5
400 m run


30 185lb front squats

4:51 my legs were glad when this was over

Tom Gallagher 11-29-2011 02:17 AM

Re: Over 50 Crossfitters Sign In
Not been diligent lately, slightly tweaked ankle (long time) so It has stopped me from squats, jump rope and a few other things. Have some bands ordered the stretching, foam rolling and such not working.

Tried wod with squat ankle felt it was collapsing so I did machine leg press.
Kept going up from 240# or so one rep one plate at a time, go up to the stack 420 or 440#

Today 5000 meter row.

Bill Houghton 11-29-2011 03:16 AM

Re: Over 50 Crossfitters Sign In
Helen scaled

DL 225, bench 135, clean 75 (first 4 or 5 were HPC then on to squat cleans to finish)


Jim Cordes 11-29-2011 11:08 AM

Re: Over 50 Crossfitters Sign In
11/29 WOD

Overhead Squats: 10 – 3 – 10 – 3 – 10 – 3
For this workout you are trying to find your 10 rep max and then your 3 rep max.

This was the most fun I've had in class in months! Great group, 12 guys, Christina the only girl and the coach. Great job keeping us on task! Worked with James and Augie.

What a funny thing expectations are. I think this was the first time I've 10-repped 115. Also, about a month ago I hit one OHS at 135 for a PR and was stoked. This morning I three-repped 135, but looked around and saw the amazing numbers every else was putting up, and now I feel like I need to get body weight up at the risk of my very manliness! Oh well, these are the kinds of situations I thrive in, so I'm hopeful for some big successes in the not too distant future.


David Cahn 11-29-2011 11:19 AM

Re: Over 50 Crossfitters Sign In
Been a bit lax with my postings...apologies all around.


For Time:
20 Squat Cleans 155/105 (I did 95#)
200 Double Unders (400 Single Unders)
10 Power Cleans (95#)
200 Double Unders (400 SU)


Felt as if my power clean is cleaning up. We have an olympic lifting coach who visits occasionally and I have started to practice on my own. We'll see...

Cliff Miller 11-29-2011 07:16 PM

Re: Over 50 Crossfitters Sign In did the row go today?

tonite tabatia

8 rounds 20 sec on 10 off for each

ring rows
25 lb dbell press on bench
sit up

322 total

Bill Hoogsteden 11-29-2011 09:21 PM

Re: Over 50 Crossfitters Sign In
Guys, Awesome work!! Need to work on my HSPUs!!

Pat, great to see you out there!

On the road:

40 single unders
20 side-to-sides
10 front-to-backs
DU practice

800m run

12 Min AMRAP:

5 95# Thrusters
8 Lateral Over the Bar Burpees (Yay! Burpees!!)

5 rounds

Tom Gallagher 11-30-2011 05:57 AM

Re: Over 50 Crossfitters Sign In
Rowing went well, 5000 meters in the 20 minute ballbark.
Today kettlebell 40#
set of swings left right 30 each hand
10 snatch each hand, short break
5 strict press right
3 strict left 2 push press then 5 push press right 5 left
40 swings each hand finisher

Did some wooden stick overhead squat stuff.
SOTs presses, snatch balance oh
just getting the shoulders hip loose.

Bill Hoogsteden 11-30-2011 11:43 AM

Re: Over 50 Crossfitters Sign In
800m Run
Jump rope DU practice
10 Push Ups

Back Squat (155#) – 10-9-8-7-6-5-4-3-2-1
Pull-Ups 1-2-3-4-5-6-7-8-9-10
(10 Squats, 1 Pull-up, 9 Squats, 2 Pull-ups…)


[I]Back squats were brutal. Adding the pull ups made it worse. Had to do the Back Squats using the Bench for Bench Presses. Tough to do it in the hotel "Fitness Center". Missed doing it in the box...[/I]

Perry Dean Freedman 11-30-2011 12:04 PM

Re: Over 50 Crossfitters Sign In
First time doing a WOD in a box. Liked it a lot but wasnt able to get there early enough to warm up. one thing I'll give to getting older, is that I need to warm up for as long or longer than the WOD. As a result of the lack of a warmup I was sucking air immediately.

3 rounds: Suicides in gym (foul line, half court, and end); 15 Thrusters @ 95lbs; 25 sit ups.

11:15. (not happy with this time, but think I can cut it in half if properly warmed up. Will see about that though)

Aftermath: flat benchs (4 sets x 20 x 135 lbs); worked on snatches with very light weight (75 lbs); learned the Brugner warm up.

Cliff Miller 11-30-2011 07:54 PM

Re: Over 50 Crossfitters Sign In
nice time on the row tom.


incline dbell press x 8


dbell bench press x 10


shoulder felt great

David Cahn 11-30-2011 10:42 PM

Re: Over 50 Crossfitters Sign In
Good news on the shoulder Cliff.

Sumo Deadlift
8×2 +1+1 (same weight for 8 sets then 2 attempts at heavier 1reps.* It you fail the first attempt, you are done.)
Then NFT:
3×5 Good Mornings from the bottom
3×5 Back Ext. with plate at chest
3 max sets of Plank holds with plate on back

I maxed at 255 for the Sumo Deadlift. Actually misread the instructions and skipped the two attempts at a heavier rep :shrug:

My shining moment was 2:45 in a plank with 45# plate on my back. Not bad for a dinosaur.

Pat Quigley 12-01-2011 07:48 AM

Re: Over 50 Crossfitters Sign In
Yesterday was our last day at the former location of Tribal Crossfit. The room was bare.

Workout was: 8 X 200m run w. 5min. Rest in between. Coach gave me some great help with Pose style running.

Michelle Simpson 12-01-2011 10:33 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=David Cahn;1009617]
My shining moment was 2:45 in a plank with 45# plate on my back. Not bad for a dinosaur.[/QUOTE]

Love this.

Box Obstacle Course
8 rounds for time:
3 ground to OH f 85#/m 135#
climb over 4.5 foot wall
climb under rack with barbell in lowest hangers
climb over the pull-up bar
run out the back door jump over a box f 18"/ m 24" around the side of the building over another f 18"/ m 24" box and around through the front door.

1 15' rope climb to cash out.

13:51 Not too bad for a girl dinosaur. ;)

We did this wod in April with 80# and no wall I did it 14:32. I am happy with the heavier weight, additional obstacle and better time!

Jim Cordes 12-01-2011 11:15 AM

Re: Over 50 Crossfitters Sign In
12/1 WOD

800 M Row
30 Dumbbell Push Up/Rows
100 Double Unders
30 One-Armed Kettlebell Snatches (15 right, 15 left)
800 M Run

17:06 with 25# dumbells

This WOD was much slower that it looked on the white board. The push-up/rows in particular were pretty slow, so I started the 100 double unders with my shoulders all ready pretty well fried. Combined 20 at one point, otherwise they came in much smaller bunches. I broke up the kettlebell snatches to six alternating sets of five with each arm. The run actually wasn’t too bad, although it was blowing like hell on the back stretch and rounding the Spearmint Rhino.

James (early 20's parkour athlete and Ph.D candidate in artificial intelligence at UCSB) built a lead on the 800 m row and push-up/rows, but I passed him on the double unders and increased my lead on the kettlebell snatches. James passed me on the final turn of the 800 m run like I was standing still. Damn; I mean, good job James.


Perry Dean Freedman 12-01-2011 04:14 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1009694] Coach gave me some great help with Pose style running.[/QUOTE]

Pat: Pose style has saved my running career. After 3 knee surgeries I thought my running days were over. Now I can run pain free. Still, I avoid running on blacktop as much as possible. Try sticking to trails, treadmill and gym floors.


Core routine.

50 consecutive KB swings @ 60 lbs

4 mile run

Sots presses: 1 set 10 x 18 lbs; 3 sets 10 x 45 lbs.

First time doing Sots. Teetered between going too far forward and falling backward. Realized afterwards I should be using a wider grip. Great movement!

Tom Gallagher 12-02-2011 07:52 AM

Re: Over 50 Crossfitters Sign In
I tried a couple of SOTS presses as well.
LATS were fighting themselves that whole upper back was flexed moving the bar up. I think the SOTS press is almost as much a mobility movement as a strength. Just played with them no real WOD.

Today deadlift. Did the belt again. Felt a little better but still only got 265# for 5 went to 270# and got it once. Had 275# for 5 2 weeks ago. Will make progress next week.

Planning squats tomorrow. Might throw a couple of bench presses in.

Michelle Simpson 12-02-2011 11:14 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;1009790]12/1 WOD

James passed me on the final turn of the 800 m run like I was standing still. Damn; I mean, good job James.



5 mins DU's
5 mins 65# c&j
3 mins DU's
3 mins 65# c&j
1 min DU's
1 min c&j

52 du's-29c&j
34 du's-15c&j
15 du's-7c&j

152 total score.

Today was the first time that I was able to single, double, single, double for the entire wod. I wish someone had told me a year ago that if you clench your butt cheeks during du's that it REALLY helps you keep your legs straight and the jump becomes much more powerful with no bent knees. DU's with no I come!

Jim Cordes 12-02-2011 11:34 AM

Re: Over 50 Crossfitters Sign In
12/2 WOD

Crossfit Total Day = Crossfit Christmas*
BS: 255# (PR)
Press: 135# (PR)
DL: 305#
TOTAL: 695 (PR by 40#)!

Words can't express the awesomeness of Crossfit Total Day.


* Or Hanukkah, Kwanza, or Festivus, as appropriate.

Pat Quigley 12-02-2011 02:23 PM

Re: Over 50 Crossfitters Sign In
Perry, thanks for the feedback.

After group stretching and warm up, we did : 3X10 clean and jerk, 85#.

10 thrusters 85#
10 Box jumps
250 m. row.

Scale: bar alone and step up on box. 9:26.

The new box is starting to come together. The new place is over twice the size of the old and has two bathrooms with showers. Coach has white boards almost rapping around the workout area. But to be honest, it just feels great to me to see the regulars and be working out with them.

Perry Dean Freedman 12-02-2011 05:52 PM

Re: Over 50 Crossfitters Sign In
Power clean & Jerks: 1-1-1-1-1-1-1: 105, 135, 145, 155, 165, 170, 175(f).

David Cahn 12-02-2011 07:41 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michelle Simpson;1009772] Not too bad for a girl dinosaur. ;)[/QUOTE]

Nice work Ms. Stegosaurus, and a sexy one at that!

Good lifts Perry....170 clean and jerk is excellent. Great to see you posting Pat.

30-20-10 For Time:

WallBall 20/14
Box Jump 24/20
Hand Release Push ups
Abmat Sit ups

I Rx'd in a very respectable 12:02

Bill Hoogsteden 12-02-2011 10:31 PM

Re: Over 50 Crossfitters Sign In
Michelle - Ditto to what Dave said!!

Perry - Wow on those Clean & Jerks!! I'm jealous!!

Claw - Been real kick@$$ the past few days! Don't sweat the Parkour dude. Once I ran a race with an Olympic Bronze medalist. It was no contest, BUT I ran a PR just trying to keep up! The fact that you were keeping up & beating him is awesome!!

Tom - SOTS Press is something we don't do much (even LESS than the bench press) so don't feel bad. Nice on those dead lifts.

[B]No instructor! :yikes: On my (& 2 other folks own!)
400m run
15 Pull Ups
15 Push Ups
15 AbMat Sit Ups
15 SDLHP (1 Pood KB)

2K row


[I]A little slow, last May I did it in 7:45, but the fastest of us three. And not too shabby compared to the rest of the folks on the board.[/I]

[B]2nd WOD

400m run
some mobilization

For Time:

50 Burpees (Yay! Burpees!)

75 Flutterkicks (4-count)

100 Push-ups

150 Sit-ups


[I]This was yesterdays' [URL=""]CFWP WOD[/URL], but it looked like a good one. Slower than I'd like and I didn't have time doing on the road. Did it in an out of the way corner of the [URL=""]Vandalia Rec Center[/URL] so I wouldn't "scare the straights". Still got one of the staff to start talking to me in the middle of my Flutterkicks. "Now, I've lost my count!" :ranting2: Got the Burpees (Yay! Burpees!) done in a little over 5 min, which was good. The rest of the WOD seemed slow. but compared to the CFWP board, I didn't do too badly![/I]

John Burch 12-03-2011 12:24 PM

Re: Over 50 Crossfitters Sign In
WU jumprope
WOD 2 rounds
30 KB cleans right arm KB weight @ 35
30 KB squat right arm
75 situps
30 KB cleans left arm
30 KB squat left arm
EMOM 20:00
6 jumping air squat
6 mountain climbers
4 pushup
at round 10 increase by one each movement, I made it to 16:00 and backed it down to the orginal WOD

Bench press 135/185/235/F@255
pushpress 3@95/115 1@ 135/155/175
6x8 tate press @ 45
200 KB swings @ 44# every time you set the KB down do 60 jumprope
KB swings 50/25/25/15/15/20/20/10/10/10

John Burch 12-03-2011 12:34 PM

Re: Over 50 Crossfitters Sign In
10x2 box squat @ 135
rack pulls 5@225 3x5 @225w chains
Good mornings w/ green band 3x10
wide grip pullups

5 pushpress @115
5 pullup
rest 1:00
8:00 EMOM
5 ring dip

wu jumprope
9x3 3 grips bench press @ 155 w/ chains

WOD 2 man team WOD one man runs while other man lifts ( run 70 yard and back apx)

1 power clean
2 hang squat clean
3 push press
weight @ 135#
I tried not to hold my partner up too much but he did have to shuffel his feet a few times waiting for me to finish a few runs


Pat Quigley 12-03-2011 12:54 PM

Re: Over 50 Crossfitters Sign In
Jim C, look around and find the "12 days of Christmas" WOD.

Today at Tribal. Clean and Jerk review. 3X10 C&J.

3RFT w/o broken sets(or redo the broken set).
20 wall ball
25 KB swings 53#
20 bur pees.
3 minute rest.
Scale half # reps.

Cliff Miller 12-03-2011 01:25 PM

Re: Over 50 Crossfitters Sign In
wow great work everybody!!!

last nite

1 km run 4:30

5-5-5 back squat with saftey bar and 5/8" chains


then crossfit x mas party....too many beers and out way to late

this morning i think we were set up :) 10 k.m. run which is something i have never done before. i just wanted to complete the thing with out having to walk which i did.

1:08:21 (that's a time not a date)

thank god there is some good football games on this afternoon.

Perry Dean Freedman 12-03-2011 01:54 PM

Re: Over 50 Crossfitters Sign In
4 sets bench: 95 x 8
4 sets incline bench: 155 x 8
4 sets decline bench: 155 x 12
4 sets lying French presses: 95 x 10
4 sets seated behind the head dumbbell triceps presses: 80 x 8
4 sets lying French presses: 75 x 15

WOD: 3 rounds: 20 box jumps(24 inches); 20 skating/lateral jumps; 1/4 mile run.

Approx. 12 mins.

Perry Dean Freedman 12-03-2011 02:07 PM

Re: Over 50 Crossfitters Sign In

Tom Gallagher 12-03-2011 09:19 PM

Re: Over 50 Crossfitters Sign In
Missed Squat bench WO
Warm up 85# front squat x 4 then immediately 3-5 back squat same weight.
135#x5, 155# x 5, 165# x 5, 175# x 5

Bench 135# x 5 mid grip, x3 narrow, x 3 wide grip
145# x 3

Perry Dean Freedman 12-04-2011 07:50 PM

Re: Over 50 Crossfitters Sign In
Bill: wow! Your workout with a WU and 3 WODs would take me 2 days. Amazing workout.

Sunday: Intended to rest today as elbows, shoulder, and back are hurting and tight, but somehow decided I needed to do so something:

Core routine and 4 mile semi easy run.

Jim Cordes 12-05-2011 12:09 PM

Re: Over 50 Crossfitters Sign In
12/3 WOD

"Sexy Sixty"
As a team of two, do:
60 OH Lunges with 45# plate
60 Comp Push Ups
60 Goblet Squats (1.5 pood)
60 Dumbbell Push Press (35#)
60 Medball Cleans (20#)
60 V-UPs with 10# plate
60 Burpees
60 Pull Ups
60 Parallette Pass Throughs
60 Second Plank Hold (each team member)

27:58 working with Shane. Decided to go heavy on OH Lunges and Dumbbell Push Presses. Dumbbell Push Presses were hard, as expected. The V-Ups with plate were actually pretty easy because the momentum of swinging the plate forward helped with the "up" part and the plate extended my reach enough to touch toes. Push Ups, Goblet Squats, Medball Cleans, Burpees, and Pull Ups went as expected -- 60 is a lot of reps, even when shared with a partner. Parallette Pass Throughs were miserable. Shane and I did them in alternating sets of 5, and basically crawled through forward and backward. I don't think Malzone and Fielding who programmed this realized how long it would take. They had to institute a 30-minute cut-off which affected a couple of the teams.


12/5 WOD

5 Rounds for Total Reps:
1 Minute Max Bench Press (95#/65#)
1 Min Rest
1 Minute Max Shuttle Runs (Forward/backward = 1)
1 Min Rest

26/8, 17/8, 15/9, 15/8, 13/9 = 128 total.
Not a great result, but not sure how much more work I could get in. Started first round of bench press slow and steady, trying to keep the bar moving the entire minute. When the shoulders go, they go, however. On the 3rd or 4th round I got stuck on bench press toward end of the minute and had to roll the bar to my waist in order to stand up, and in the fifth minute Malzone had to lift it off me. Shuttle runs were steady. Eight was very doable but it was push to get the 9th in. Lots of pressure on the calves stopping and reversing directions front to back to front etc.


Pat Quigley 12-05-2011 03:29 PM

Re: Over 50 Crossfitters Sign In
Chilly at Tribal this AM--@ 30 degrees, we don't get much weather like this.

After warm up, 5X3 front squat: 45, 45, 65, 95, 110

WOD: run around building (outside) then 1RFT 10,9,8,7,6,5,4,3,2,1 of Burpees followed by KB swing of 1 pood. Run around building.

Scale: completed the runs and rounds 10 thru 6. 20:35.

Bill Hoogsteden 12-05-2011 06:33 PM

Re: Over 50 Crossfitters Sign In
Pat- Looks like you folks are taking the cool from up here!

Claw - that "Sexy Sixty" looks filthier than "Filthy Fifty"! Great time!! What distance was those shuttle runs?

Perry - Thanks! Looks like you've got the concept of rest day!

JB - Ever the beast!! Way to go!

Cliff - Great job on the Runs & Back Squats!


Push Ups
Air Squats
AbMat Sit Ups
Back Extensions

[I]Last time I met her, I ended up in the ER!![/I]
Row 1000m
50 45# Thrusters
30 Pull Ups


[I]Was a little disappointed in the time, till I checked my WOD spreadsheet. The 1st time I did "Jackie" in Nov 2010, my time was 12:07! I clipped [B]1:02 OFF my time!! AND I did it Rx!!! :D[/B] Sweet!!!:kicking0:[/I]

David Cahn 12-05-2011 09:53 PM

Re: Over 50 Crossfitters Sign In
Bill...what's up with this: your WU's are WO's! Nice work everybody.

For time:
20 Sumo deadlift high pull* 115/75
40 Overhead plate walking lunges 35/20
60m Burpee broad jumps
80 Back squats 45/33
1000m Row

I Rx'd with a respectable time of 16:23. Had to mix it up because of the number of people so I started with the row. Made the sumo DL high pulls all the more challenging.

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