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John Burch 06-19-2012 06:58 PM

Re: Over 50 Crossfitters Sign In
Front squat 6@135 3@115 1@135 1@195
DL standing on 45# bumpers 6x3@225
walking lunge 2x8@50 2x8@95
GHD back ext w/25#plate 3x12
WOD tabata
45# plate belly to O/H
plate squat
plate press
plate row
rest then post
run 10x100m
8x3 :30 row
8x:20 situps

6/19 12:00 AMRAP increase by 2 reps each round
2 KB swings@70
2 T2B
2 Burpees
6 rounds deep 10 KB swings
Post 58 burpees
ran trail 9 Indiana Dunes

Cliff Bear crawls are another Goat for me!!

Bill Hoogsteden 06-19-2012 07:08 PM

Re: Over 50 Crossfitters Sign In
Nice Work Guys!

Pat - the dropping issue is a perception differences between the staff & the CFWP CrossFitters. We usually try to control the weights to the ground. There is more to the story, but I haven't found out all the details. Thanks for the tip on the dead lifts.

BYW, Nice CrossFit Total!!

500m Row
10 Push Ups
10 TTB
5 Front Squats
5 back Squats

135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
[I]Scaled to 95-65-45# and 25-20-15 reps[/I]
[I]Tough as scaled. My right knee was talking to me so, made the decision to halve the reps. Kinda wished I kept them, but I was coming off a 4 day layoff. Next time...[/I]

Cliff Miller 06-20-2012 06:53 AM

Re: Over 50 Crossfitters Sign In
john the bear crawls were not the normal ones either they were stiff legged and stiff armed ones. glad we had do them as a group:)

last nite

modified fight gone bad. almost wished i had been able to do the normal fgb

3 rounds
1 minute each
24 kg kb goblet squats
25 lb dbell hip extensions
20" box jump
12 kg kb each side suspended with red band on bamboo bench press
row for calories

329 reps

i still do not feel quite right this morning

Alden Hingle 06-20-2012 08:23 AM

Re: Over 50 Crossfitters Sign In
Good work everyone. I get inspired each time I log in and see your workouts and results.

Warmup: Row 1000m; shoulder and t-spine mobility

Deadlifts 90,110 X5; 130, 155, 180 X3; 200 X15
Assist work 30# good mornings X3X10; Toes 2 Bar X3X10
WOD 21 mile road bike ride; 1400+ feet of climbing; 1:52

Warmup: Row 1000m; shoulder mobility

Shoulder press 45, 55 X5; 65, 75, 85 X3; 95 X11
Assist work Pullups (unassisted) X30 (8, 6, 7, 7, 2); dips (unassisted) X30 (10, 10, 8, 2)
24" box jumps X 10; 40# KB swings X15
5 rounds

Very hot and humid in DC yesterday; not used to that kind of humidity (the norm at home is under 10%). Also not a lot of gas in the tank after Monday's bike ride and deadlifts. I finished round 1 in under a minute and then slogged my way for the next 9 minutes to make five rounds.

On a positive note - these are the first unassisted pull-ups and dips I've done since the shoulder injury. They felt pretty good yesterday while doing them and the shoulder is fine today. Yay!

Alden Hingle 06-20-2012 08:41 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1069933]
Crossfit total:

BS 385
Press 185
Dead lift 485
Total 1055

(snip) I haven't done a Wendler cycle in 9 months. Met-cons are better and I really enjoy working out with my group.[/QUOTE]

Pat - Nice job on the CFT!

I just started using a Wendler cycle in my training as I work to get my strength back. Then I do a metcon after the Wendler lifts. I'm (more or less) following the approach laid out by Jeff Martin's CFSB program; 10 minute metcon after deadlifts and squats, no more than a 15 minute metcon after military and bench, and one longer metcon each week.

I hear you on the group workouts. I'd love to join a gym but I travel a lot and my SO and I have a well-equipped home gym. Our morning workouts are one of the ways she and I get quality time together.

Jim Cordes 06-20-2012 11:07 AM

Re: Over 50 Crossfitters Sign In
6/20 WOD

5 Rounds for time
400 M Run
15 Overhead Squats (95#/65#)

Very happy with this! All sets of OHS except the 4th went straight through. Good (but not great) depth on all reps. I think my records are incomplete because I don't have a record of my post-challenge time in Nancy last year, but my pre-challenge time was 19:19 including a couple no-reps. Part of the improvement is that our new "400 meter" run is a little shorter than the old one, but not over three minutes slower. This is for the board, and my score is one second ahead of Tobin's, but I think he might have been faster, I just yelled my name louder. :)

Link to this morning's whiteboard (WFS): [url][/url]


Bill Hoogsteden 06-20-2012 07:10 PM

Re: Over 50 Crossfitters Sign In
Way to go Claw!! Also, same for the rest of you guys

1000m row

find 3 rep max bench press


1 rep max Bench press 225#

21-15-9 Reps:
95# Ckean & Ring Dips


[I]Clipped 14+Minutes off my Feb 2011 time. (Of Course that was in the base globo with heavier weights and having to listen to some idiot pontificate on "how bad CrossFit is"!) Also I did kipping ring dips which helped IMMENSELY!!

Pat Quigley 06-21-2012 06:26 AM

Re: Over 50 Crossfitters Sign In
Claw and William great efforts.

Yesterday after warm up,

7 rock climbers (?) @135
50 DU
5 rock climbers @ 155
50 DU
3 rock climbers @185
50 DU

Rock climber (may not be the correct name) is a sequence of clean,PP,OHS,bs,PP). Bar cannot be put down once grabbed until all reps in the round are complete. Penalty of 10 bir pees for each offense.

My scale. 2 dumbbells @ 30,40, 50. 3:1 jumps.


Cliff Miller 06-21-2012 06:43 AM

Re: Over 50 Crossfitters Sign In
last nite

axel bar dead lift hook grip only 1 rm

255 lbs

the darn bar is a bit wider than normal and it is all grip strength. there were about 7 or 8 of us all within 2 lbs of this weight and then a profession rock climbing guide steps up and pull 345.

time to hit the rocks some more

weighted good mornings 5x5


then just play lifting with atlas stones got up to 170 lbs stone and then ran out of time as was already late for meeting.

Jim Cordes 06-21-2012 11:37 AM

Re: Over 50 Crossfitters Sign In
6/21 WOD

30 Burpees
15 Clean & Jerks (135#/95#)
3 Rope climbs
20 Burpees
10 Clean & Jerks
2 Rope climbs
10 burpees
5 Clean & Jerks
1 Rope climb

This was tough! Basically it's Grace plus burpees and rope climbs. Pleased with 135# C&J's. Still have to do them one at a time, dropping bar from top and taking a breather between each one. Rope climbs went well too. Only place to take "active rest" was burpees because each C&J was about 90% of max effort to get it up; same for rope climbs.


Tim Randall 06-21-2012 01:21 PM

Re: Over 50 Crossfitters Sign In
Belated Happy birthday Claw!!
Haven't posted for a long while, however not many days go by where I haven't been thinking about you all.

I have been keeping up 4 days a week at CF along with running 3-7miles runs a couple of days a week (in preparation for the the end of summer 200mile Hood to Coast Relay race that I am going to participate in for the first time)

Life has been full (to say the least) as I have been doing repairs on our Vacation home as well as fulfilling my obligation as a Chaplain and Heading up the Marriage Ministry Department at our Church--
So that is the excuse I am sticking by for not posting on the site!

The good news for me is my Separated Shoulder is nearly back 100% and I am beginning to gain upper body strength and increased ROM in my left shoulder! As well as after nearly 1-1/2yrs I am again able to do push-ups on my flat right right hand and do a few ring dips and HSPU's (with only the tiny red band assist!! (looking forward to getting that Muscle up (again) soon!!
(My major goal is to NOT GET HURT THIS YEAR) doing STUPID STUFF outside of CF and gain strength, improve lifting technique and be in the best shape of my life by the Qualifying round for the 2013 games (60+ masters division)

Believing for everyone here to continue in the direction of their dream, enjoy the Journey and have a BLESSED and joyous Summer!


Alden Hingle 06-21-2012 03:19 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1071384]

21-15-9 Reps:
95# Ckean & Ring Dips


[I]Clipped 14+Minutes off my Feb 2011 time.

Bill H - Awesome improvement!

Pat - My shoulders hurt just to hear you describe rock climbers. OH squats are yet another goat.

Claw - only you would call burpees a "rest period." :rofl:

Tim - nice to have you back.

6/20 Rest Day
Shoulder, t-spine, hip and ankle mobility work

Warmup: Row 1000m; t-spine and shoulder mobility

Workout: Back Squats
60, 75 X5; 90, 105, 120 X3; 135 X14
Assist work: 45# good mornings X3X10; 50m walking lunges X3X10; 75# suitcase carry X2X50m
WOD: Cindy (scaled)
AMRAP 12:00
3 pull-ups, 6 pushups, 9 squats
10 rounds + 3 pull-ups + 2 pushups

Bill Hoogsteden 06-21-2012 07:03 PM

Re: Over 50 Crossfitters Sign In
Tim - Welcome back!! "(My major goal is to NOT GET HURT THIS YEAR)" I'm with you on that one!!

Nice Work on the WOD's Guys!!

[B]Functional WOD:[/B]
100ft Bear walk
100ft broad Jump with 3 Burpees (Yay! Burpees!!) every 5 jumps


[I]Started slow but I was able to keep a good consistent pace. Lost my shirt after the 2nd round. Just kept on focusing on this being a hero WOD and that it's supposed to suck! It wasn't that bad for a hero WOD![/I]

500m row
3 rounds:
10 Push Ups
10 Abmat sit ups
10 air Squats

Samson Stretches
Front-back front walks
5 inch worms (1 Push Up)

20 reps Max Weight Back squats

135# [I]Right knee was talking![/I]

Run 800m
50 C2B Pull-ups
Run 800m for time


[I]Last one done, Oldest in Class. My scale was as High as I could get'em Pull Ups! I actually HAD a few C2B Pull-Ups in there!
Two funny things. A friend who's an instructor at the local Globo made an announcement about a "Senior Spin" Class for those 55 and older. :rofl: I must have Laughed for 10 minutes & told her would they :thanx:let me in if I can dead lift over 300#! :rofl: I over head one of the guys in the weights area say, "Those CrossFit Guys are Crazy!!"[/I]

Tom Gallagher 06-22-2012 03:29 AM

Re: Over 50 Crossfitters Sign In
Wen Quick workout at work gym
5 dips 5 chins / or pull gravetron 42 lb assist
5 clean & jerk 40 lb dumbells 5 rounds.
triplet 5 reps each 5 rounds ~ 15 minutes.

Thurs two mini wods with group.
30 sec push press 6 sec to switch to ab mat 30 secs
10 rounds
then 21-15-9 2 hand overhead kb swings 20 kg 44.5# push press 21 each arm
then rollers and stretch tabata

Claw the burpree grace combo sounded rough.
Bill the regional squat workout scale it in half again and I'll join ya (sound rough)

Welcome back Tim.

We need an over 50 thread T shirt so we are crossfit but we get a little slack
21-15-9 for 50+

Pat Quigley 06-22-2012 10:50 AM

Re: Over 50 Crossfitters Sign In
Small group this AM. 5AM class small as well. I crushed the workout, yet the victory seemed hollow. Since a large group shows on Saturday to do the Friday workout, I'll see how my time holds up.

5X5 front squats: (bar held on shoulders with arms crossed) 135.....210.

10 DU (or 3:1)
20 Pull ups
20 Front squats @95#
1 min. rest after each round.


Jim Cordes 06-22-2012 03:39 PM

Re: Over 50 Crossfitters Sign In
6/22 WOD

Box Squats
Used an 18" box. Last time I used a 20# box with an Abmat and did 275 x 5. I think going lower is the way to go. I did these reps quite quickly, exploding off box as soon as I sat and unweighted my toes for an instant. Seemed to work.

1 Round For Time:
100 Air squats
50 Comp push-ups
Finished fastest of the 6 a.m.'ers, which was a nice surprise. (I am praying I didn't miscount reps. :)) Link to this morning's whiteboard (WFS): [url][/url]


Bill Hoogsteden 06-22-2012 07:35 PM

Re: Over 50 Crossfitters Sign In
Claw - Awesome job on the Box squats!![QUOTE]Finished fastest of the 6 a.m.'ers, which was a nice surprise.[/QUOTE] Not to us! You're a firebreather!

Pat - Way to go on that Front Squat WOD! Were your ears burning? I was touting you as the 67 year old with the CrossFit Total over 1000!

Tom - That regional WOD was rough even doing half & half!! I think you'd blast through it if you halved it again!

[B]At [URL=""]AKP CrossFit/[/URL]
Walking lunges with 10lb DB thrust
Hurdler using the DB as a balance

Dead Lifts
1x10 60% [I]205[/I]
1x10 75% [I]240[/I]
Max Reps 90% [I]6 @ 285#[/I]

15 body-weight deadlifts (205)
15 Hand Release push-ups
15 k2e


[I]This was "supposed" to be fast and furious. It was just brutal! The Dead lifts were hard but something I could do. Did the 1st round of DLs straight through. The hand release Push ups were a scale UP. (It's SO NICE to have "FRIENDS" who own a Box! :rolleyes:) [/I]

Deb Weber 06-23-2012 04:57 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Superclaw, superclaw, he's super speedy....
Masters Crossfitters Unite! :p
(nice job, claw! & everybody else, still killing it)

Cliff Miller 06-24-2012 10:26 AM

Re: Over 50 Crossfitters Sign In
did whister, b.c. tough mudder yesterday.

12 miles of fun in a twisted sort of way. my back cramped up after about 4 miles but then the crawl through the pipes fixed that, then the jump in the lake still frozen lake cooled us off however i could have done with out the lower body cramps from miles 8 - 12.

learned that my wife bounces quite well when she fell from the top of the berlin walls and that taping your shoes on is a really good idea. she has brusies in places that we are not sure how they got there.

not sure that our clothes will ever be clean but it certainly was the most fun 3 1/2 hours i have ever had.

i am glad i had the crossfit base to carry me as i think there will be a lot of people not feeling all that great today. out of the 14,000 people registered i don't think i saw not one unhappy face yesterday.

the rest of my team faired quite well also.

John Burch 06-24-2012 02:20 PM

Re: Over 50 Crossfitters Sign In
Welcome back Chaplain, Don't stay gone so long!!
William Great work on Elizabeth
Cliff everyone say's tough mudder is I great time, I gotta try one sometime soon
Bench press with board 3@135 1@ 185/225/245/F@275
Seated DB bench press 2x3 @ 40/45/55
8x12 Green Band tri extensions
5x3+2 Shrug HCHP @135
WOD :30 FGB Drill
3 rounds rest 1:30 between rounds
Box squat 6x2@135 6x2@155 W/ purple bands
SUMO DL w/chains 6x3@225
6x10 Green Band good mornings
10 push press @ 95
10 BJ
10 ring dips
3 rounds rest 3:00
4:00 AMRAP
10 DL @ 185
10 Burpees
5 elevated push up
2 rounds rest 3:00
4:00 95 sled pull
6/23 wu GHD/ Reverse hypers/20 Burpees
WOD 2 man team WOD
one man runs 200m one man works
100 WB
50 pullup
60 Burpees
70 BJ
100 ABmat situps
6/24 Run trail 9 Indiana Dunes State Park, run Beach back, close to a 5 mile run

Tom Gallagher 06-25-2012 04:19 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Bill the 20 reps max squat inspired me to resurrect an old workout.
21-15-9 135# back squat and pull ups
broke 11 & 10 on BS and 7,7,7 pull up then similar on 15 and 9 rounds

11:30 I think that's 3 minutes off my last.

Jim Cordes 06-25-2012 01:09 PM

Re: Over 50 Crossfitters Sign In
Thanks for the kind birthday wishes, and Deb, thanks for "Superclaw." I'm trying to figure out how to make it my avatar.

Also, great work up and down the board. Pat, a CFT over 1,000 lbs is staggering. That would put you at the top of our box's Leaderboard. None of us have cracked a half-ton yet.

Starting "Hell Week" tonight, five straight nights of Hero/Named WOD's at 7 p.m. Should be quite the challenge.


Bill Hoogsteden 06-25-2012 04:17 PM

Re: Over 50 Crossfitters Sign In
Cliff - Way cool on the "Tough Mudder"! A bunch of folks from the boxes around here have done several and have had a blast! Agreed with JB! (BTW, John, "Yay! Burpees!!") Need to convince the spousal unit to do it with me!

Tom - Looks like this CrossFit stuff is working for you!! Nice Job!

Claw - Good Luck on "Hell Week"!

3 rounds of 10 Reps:
Push Ups
AbMat Sit Ups
Air Squats

500m row

Dynamic stretching

[I]First day of [URL=""] Outlaw CrossFit [/URL]type programming.[/I]

3, 3, 3, 3, 3 Snatch @ 65-75% – rest 60 sec.
Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.


Then For Time:
21-15-9 of:
Burpee Box Jumps 24/20″ (Yay! Burpees!!)

[I]Good WOD! Did the 24" box. Need more work on form, but it was fast and fun!![/I]

Deb Weber 06-25-2012 05:19 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1072509].[/I]

3, 3, 3, 3, 3 Snatch @ 65-75% – rest 60 sec.
Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect.
This cracked me up. id [B]never[/B] add weight! Heard nothing but good about outlaw. Good luck.

John Burch 06-25-2012 06:08 PM

Re: Over 50 Crossfitters Sign In
good work on the Back Squats Tom!

Box Squat 3@135/1 @185/225/245/265
3x4 275 w/ chains DL Dead Lift with feet on 45# bumpers
Weighted walking Lunges @ 70# 4x10
GHD Back extensions @ 25#

WOD Cindy
rounds I quit trying to keep track at 11 or 12 rounds b/c I thought that it just did not matter, I have a Hell of a time keeping track of my rounds sometimes so the heck with it :shrug:


Cliff Miller 06-26-2012 06:59 AM

Re: Over 50 Crossfitters Sign In
thankfuly last nite was an easy nite

6 rep max good morning

200 lbs

4x6 16" box squats

150 lbs

my calves are still this morning toast from tough mudder. after the box squats spent a good chunk of time last nite rolling out my calves and hammies.

saw lots of great colored brusies at the box last nite from people who did the tough mudder. all still were laughing about how they got them.

Jim Cordes 06-26-2012 09:37 AM

Re: Over 50 Crossfitters Sign In
6/25 WOD
Hell Week Day 1

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Tried to go full ROM on HSPU's but missed a couple. Sets of 7-3. Because we did not have enough bars, boxes, and wall balls, athletes had to share, building in some rest. Deadlifts also went in sets of 5's (approximately). Box jumps basically slow and steady straight through. Pull up sets were pretty short, basically no more than 5 or 6 at a time, and down to 3's and 2's toward the end. All good until we came to wall balls, which were particularly miserable today. I did sets of 10 for the most part, but many reps involved not catching the ball, not squatting to full depth, just my usual flaws. Double unders were limited, surprisingly, not by my jumping but by my arms swinging the rope. Sets of about 8 to 13 throughout.

I had done this once early as a team WOD with KJ. We each did all the reps, except I scaled deadlifts then to 225 and we split the total wall balls to 50 each. We alternated work so it had more rest, and that time was 34:05.

First night of Hell Week down, 4 to go.


Jim Cordes 06-27-2012 09:52 AM

Re: Over 50 Crossfitters Sign In
6/27 WOD
Hell Week Day 2

5rds FT:
800m run
5 rope climbs
50 competition pushups

This was just a grinder. I was worried about all those rope climbs until Traver made a comment to the effect of, why is everyone worried about the rope climbs when it's the push ups that will get you? I held that warm fuzzy thought in my head most of the WOD.

Pleased with my time. One of the hardest parts was keeping track of all the counting. I feared I missed a running lap on the 4th round but I was behind but in sync with Campbell, so I told myself if he's done, I'm done. I also feared missing some pushups so I threw an extra five in on the 3rd round, and an extra rope climb in the 4th round. (It's very likely those were not "extra," they were the correct number and I just prevented myself from cheating.)

Body inventory: Not particularly sore anywhere, just feeling an overall tiredness. Working out so late in the evening has been messing with my sleep. I predict a massive sleep crash tonight or tomorrow night. In the meantime, I find solace in the fact that caffeine is not a banned substance in Crossfit.

Some truly amazing efforts, especially from the women, all of whom banged out 25 rope climbs and 250 hand-release toe pushups in about an hour, on top of running nearly a 5k. If I was a betting man, and I am, I'd bet not one random young woman off the street in 50 could complete that WOD like our CPC women did.

Link to whiteboard with Hell Week times so far (WFS): [url][/url]


Alden Hingle 06-27-2012 05:54 PM

Re: Over 50 Crossfitters Sign In
Good work, everyone.

SuperClaw - You are "the Man"

Bill H - Burpee (yay?) box jumps. As my adult kids would say, "that is just sick"

6/24 Functional fitness... Load truck and camping trailer; evacuate my home due to Waldo Canyon fire. :(

6/25 Deadlifts
Warmup: Jog 3:00; Deadlifts 90, 110, 130 X5
Workout: Deadlifts 165 X5, 190 X3, 210 X12
Assist: Good mornings 45# X 4X10
Toes to Bar X4X10
WOD: 21-15-9
Tuck jumps
Cashout Pull-ups X 30; dips X 30

Really needed this workout to take my mind off the fire and its possible outcomes and impacts. Helped my frame of mind a lot.

6/26 Military Press
Warmup: 45, 55, 65 X5
Workout: press 80X5, 90X3, 100X10
Assist: Pull-ups X1X10
Dips X 1X10

Shoulder hurt from previous day's dips and pull-ups. Also, heart not in the WOD as I watched the smoke plumes from the fires in the city move overhead. Hard to concentrate while trying to keep an eye on the TV and the news updates of which area is now being threatened. Also lots of air quality warnings from the health department.

6/27 Rest day. Spent a lot of time buying emergency supplies and preparing for potential second evacuation. Fire is spreading on three fronts and if it jumps I-25 heading east, we'll be on the move again.

Bill Hoogsteden 06-27-2012 06:24 PM

Re: Over 50 Crossfitters Sign In
Alden - Hope You & your family are well. Got a LOT of CFWP folks & friends in the Springs area.

Deb - Do you just pick a weight & Snatch it for the entire WOD?

JB - Feel ya on the counting rounds frustrations!

Claw - Nice job on "Hell Week"!!

[B]26 June

WOD: from [URL=""]DIYWOD[/URL]:[/B]
10 Push Ups
10 Air Squats


[B]27 June:
500m row
10 Wall Balls
10 Push Ups
10 AbMat Sit Ups

Work Up to a 1 rep Max Hang Squat Snatch:
75#-75#-75#-95#-85#-65#(5 Reps)

5 RFT:
200m run
25 1.5 Pood KBS
2 min between rounds


[I]My form on the Hang Squat Snatches was poor IMHO. Had to Muscle Up the 95#. My knee was talking again; something related to the heavier weights on it.
Was surprised on the 5 rounds. The runs weren't as bad as I thought. Broke up the KBS into 2 subsets. Tried to get the last one done as fast as possible. The worst part was the 2 min rest. At least I wasn't the last one done! Always a good feeling. :)[/I]

Cliff Miller 06-28-2012 07:27 AM

Re: Over 50 Crossfitters Sign In
alden what a crazy situation going on there. was watching the news last nite and they were interviewing people from your area.

wow i can not imagine living there right now.

last nite

5 rm back squats


5x2 sumo deadlift (70 % 1rm)


then 5 k.m. trail hike

Jim Cordes 06-28-2012 10:56 AM

Re: Over 50 Crossfitters Sign In
Alden, I live in fire country myself (Southern California) and feel your pain about fire, evacuating, etc. Been there, done that. We'll are pulling for everyone out there.

6/27 WOD
Hell Week, Day 3

"The Chief"*
5 X 3 Min AMRAP w/ 1 Min Rest in Between
3 Power Cleans (135#/95#)
6 Sit-Ups
9 Squats
* We all subbed sit-ups for push ups because RJ the day before called for 250 push ups.

22 rounds + 2 PC's.
Very pleased with this one, particularly pleased with the PC's. Only ONE missed rep, and that was right at the end. Like most of the athletes, I had to ice my elbows after the WOD, but about 20 mins of icing seems to have done the trick.

Body inventory: Elbows only very slightly tweaked, big bruise/abrasion on outside of right lower leg from rope climbs on Tuesday, generally feel like I got run over by a bus. Can't wait to hit it tonight!


Deb Weber 06-28-2012 11:02 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]Deb - Do you just pick a weight & Snatch it for the entire WOD? [/QUOTE] Its usually a climb; but if I had to wait for a PERFECT lift, gee! Sometimes its a little forward but Im strong enough to hold it, sometimes I pull back (that's ok, my coach doesnt care as long as I bring the bar w/me, but it's not a PERFECT snatch). When its a perfect lift - it feels like nothing! Maybe a COG issue; when the COG combined you dont feel it?

Sorry to hear about your trouble [B]Alden.[/B] :( Good luck.

Bill Hoogsteden 06-28-2012 06:15 PM

Re: Over 50 Crossfitters Sign In
Deb - Thanks for your thoughts. "Perfect" is what they posted. It just showed me that I don't feel that good about my Snatch form. Need to do more of them.

Claw - Awesome job on "The Chief"! It was humbling for me!!

Cliff - Way to go on the back squats & DL's!!

[B]Functional WOD:
~400m jog

~50m :
High knees
Butt Kickers
10 hand Release Push Ups
Bear Crawl

5 rounds:
~100m Honda Element (~3500lbs) Push (~50 out/~50 back)

3 rounds:
~50m Honda Element (~3500lbs) Pull with a rope (Arms ONLY!) (then Push back)

[I]A Blast of a WOD! I checked with Map My Fitness] and pushing out was a [B]FOOT INCREASE[/B] in elevation! You could feel it! We timed the rounds, but I didn't log them. I did around 1:30-1:50 on the first and was in the 30-40 sec on the pulls. I was surprised that the pulls seemed easier.[/I]

Deb Weber 06-28-2012 06:25 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]Deb - Thanks for your thoughts. "Perfect" is what they posted.[/QUOTE]yeah. this is embarrassing [url][/url] [url][/url] wfs actually I think I cursed in first one. Both crappy snatches) I'm SOoooo happy in the first one, because I didn't jump back AWAY from the bar like two before it. and the second one, too slow. They're only 100#; NONE of mine are perfect! gives me something to do. :D

Tom Gallagher 06-29-2012 03:39 AM

Re: Over 50 Crossfitters Sign In
I did snatch tonight OK power snatch reverse curl, still can't jump under the bar.
Any how 95# power snatch decent form

But the clean and jerk (again power clean work in progress) 15# PR @ 151.5#
Might be more of a push press. but its getting the weight up.

Alden hope things are looking up soon.

Pat Quigley 06-29-2012 12:58 PM

Re: Over 50 Crossfitters Sign In
been working out regularly, not posting (:shrug:).

All week we have been doing 3X10 wall squats.

High bar back squats 5X5. 155.......325

20 back lunges 115#
25 lateral burpees.


Bill Hoogsteden 06-29-2012 06:07 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1073584]been working out regularly, not posting (:shrug:)...[/QUOTE] Pat - It's what we do (working out regularly)! Nice WOD! (Yay! Burpees!!)

Deb - Thanks for the vids!! Shows that a snatch Master, er Mistress, still has to work at it!

2 rounds of Cindy

Dynamic Stretching
inch worms
Sumo Squats

10 Min Pull up practice. [I]Got a set of 7 in an almost Butterfly!!![/I]

400m run
15 75# OHS


[I]1:30 [B][U]SLOWER[/U][/B] than 5 April!! :ranting2: But it was hotter & more humid & the running route was different. Really WANTED to squat snatch the bar like I did in April, but just couldn't do it during practice. Still, I was consistant and was the 3rd one done in the class!:pepper:[/I]

John Burch 06-29-2012 07:01 PM

Re: Over 50 Crossfitters Sign In
Nice work everyone!
I lost a WOD somewhere this past week 6/26 workout went missing
and 6/27
6/28 swimming laps in local pool
Green Band Good Mornings 5x10
Box Squat 5x2 @135 5x2@165
275# Sumo Stance DL W/ chains feet on 45# Bumpers 5x3

5 Ring Dip
5 20" BJ
Run 200m
Rest 3:00
8 95# Squat Clean
10 Hard Pulls Rower


John Burch 06-30-2012 11:51 AM

Re: Over 50 Crossfitters Sign In
9x3 Bench
WOD 20:00 EMOM
6 Lunge w/ 45# Bumper O/H
3 Burpees
6 AB Mat situps

5,600 Burpees YAY Burpees year to Date


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