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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Perry Dean Freedman 06-25-2011 11:40 AM

Re: Over 50 Crossfitters Sign In
 
4 sets flat bench x 10 reps @ 185 lbs.
4 sets incline bench x 10 reps@ 160 lbs.
120 pullups
120 dips
3 sets of 8 hammer curls @ 45 lbs
3 sets of 8 isolation curls @ 35
3 sets of 12 standing dumbbell curls @ 35 lbs.

Jim Colby 06-25-2011 06:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;953040]4 sets flat bench x 10 reps @ 185 lbs.
4 sets incline bench x 10 reps@ 160 lbs.
120 pullups
120 dips
3 sets of 8 hammer curls @ 45 lbs
3 sets of 8 isolation curls @ 35
3 sets of 12 standing dumbbell curls @ 35 lbs.[/QUOTE]

Nice workout. Thats one helluva lot of pull-ups and dips....

[U][B]June 27[/B][/U]
Cycled 39 miles (1600 feet of climbing, 2:13.00, Avg. HR 126, Max. HR 141)
DH Pull-Ups" 3x10
Stretched

Pat Quigley 06-25-2011 11:05 PM

Re: Over 50 Crossfitters Sign In
 
5 rounds of 1 min rowing, 1 minute double under attempts, 2 minute rest.

Post distances and number of du"s per round.

250-275 for round of rowing and 3-7 DU's

Perry Dean Freedman 06-26-2011 04:22 AM

Re: Over 50 Crossfitters Sign In
 
[U][B]June 27[/B][/U]
Cycled 39 miles (1600 feet of climbing, 2:13.00, Avg. HR 126, Max. HR 141)
DH Pull-Ups" 3x10
Stretched[/QUOTE]

Jim: That's a great time considering how many hills you did. I don't know how you do pull ups after a bike like that. I can do a full WOD before a hard bike or run. But find it impossible to workout afterwards. I'm heading up to RI this morning to meet my college and law school school room ate, an avid mountain biker and trail runner. Were going to do both. I don't have the mountain biking skills and every time I bike with him, come home bloody and bruised. Looking at your workouts, it sounds right up your alley.

Perry Dean Freedman 06-26-2011 04:24 AM

Re: Over 50 Crossfitters Sign In
 
Still don't know how to get the quotes in yellow. The 39 mile hill ride is Jim's, not mine.

Jim Colby 06-26-2011 09:07 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;953184][U][B]June 27[/B][/U]

Jim: That's a great time considering how many hills you did. I don't know how you do pull ups after a bike like that. I can do a full WOD before a hard bike or run. But find it impossible to workout afterwards. [/QUOTE]

I read a quote by a Navy Seal about CrossFit once. He said it was great, but it is even better if you can get to the point where you can do a CrossFit WOD, run 10 miles and then do another CrossFit WOD. I like the idea of that. I will frequently do strength training after a long endurance workout or vice versa. Its good to learn how to pull out that extra bit of strength when you're tired and also good to learn how to go long after first tiring out your muscles with some strength work. The stuff I do is a lot easier than what many people do. I still have a lot of work to do to get to where I want to be. A big part if it is mental, which is the part I like.


[QUOTE=Perry Dean Freedman;953185]Still don't know how to get the quotes in yellow. The 39 mile hill ride is Jim's, not mine.[/QUOTE]

Perry, instead of just hitting the blue "reply" button, hit the blue "quote" button and you will see the person's log show up with the word quote at the beginning and end. Just type below it and the person's log will end up being shaded yellow. You can also delete the parts of the persons log that you dont want to quote.

You can also hit multiquote for each persons log that you want to quote and then hit reply and all of the logs that you multiquoted will show up in your reply.

Good luck with the trail running and biking.

Cliff Miller 06-26-2011 12:10 PM

Re: Over 50 Crossfitters Sign In
 
what a great yet humbling day yesterday at the box.

an inform strongman comp. i could only compete in 2 of the 5 due to shoulder recovery and am i glad for that. still spanked.

farmers carry 90 feet body weight each side. i got up to 195 lbs per and still had to rest every 20-25 feet.

yolk carry 450 lbs 90 feet. took 4 rests along the way but made it.

sure was impressed by the 175 lb guy who did 450 lbs in just over 16 seconds.

i was the oldest participant by at least 15 years however so even though it was humbling it felt good to compete.

ate lots of meat afterwards.

John Jaeckel 06-26-2011 12:17 PM

Re: Over 50 Crossfitters Sign In
 
06.25.11
Wendler 5/3/1. Month 5, Week 4
Dead Lift Day

WOD
DL
5x135
5x175
5x215

CASHOUT/ASSISTIVE
18 GHD Situps
15 Back Extensions
7 Pullups/1 Chinup w/ #4 band


06.26.11

@ the Dam
1/4 mile jog
Stair jog 7x120 (up/down)
1/4 mile jog

Jim Colby 06-26-2011 02:24 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;953267]what a great yet humbling day yesterday at the box.

an inform strongman comp. i could only compete in 2 of the 5 due to shoulder recovery and am i glad for that. still spanked.

farmers carry 90 feet body weight each side. i got up to 195 lbs per and still had to rest every 20-25 feet.

yolk carry 450 lbs 90 feet. took 4 rests along the way but made it.

sure was impressed by the 175 lb guy who did 450 lbs in just over 16 seconds.

i was the oldest participant by at least 15 years however so even though it was humbling it felt good to compete.

ate lots of meat afterwards.[/QUOTE]

That's a lot of weight to throw around Cliff! Impressive!

[B][U]June 28[/U][/B]
Jogged 1/2 mile to HS track
8x1 mile intervals (8:35 pace w 400M rest intervals, HR averaged around 130)
Jogged 1/2 mile home (11 miles covered in total)
Stretched

John Burch 06-27-2011 04:42 AM

Re: Over 50 Crossfitters Sign In
 
6/25
wu
GHD situps and back extensions
reverse hypers @ 50
farmers carry @ 110 70yd maybe?

Bench
9x3 @ 145 /w chains wide, narrow, normal grips
bench band press @ 35
bent over row with Dumbells 7x3 @ 45 each+ 3 C2B pullups

WOD 15:00 AMRAP
6 pullup
6 burpee
6 T2B
4 clean and jerk @ 115
I lost count somewhere around 4 rounds, some how I dont know how this always happens, age I guess?

m/56/180


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