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Perry Dean Freedman 10-24-2011 04:35 PM

Re: Over 50 Crossfitters Sign In
Oh yeah, as you may have guessed, the BOX is in Paris :pepper:
(Crossfit France)[/QUOTE]


Today: Day off.

Bill Houghton 10-24-2011 05:14 PM

Re: Over 50 Crossfitters Sign In
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch
Right-arm Kettlebell snatch


Started with a 45# kettle bell and after 15 reps the back of my left forearm was getting hammered so I stopped the clock, grabbed a 45# dumbbell and started over. Pull-ups were blue band. Did some foam rolling and lacrosse ball work before the wod on this one. It helped.

Bill Hoogsteden 10-24-2011 05:33 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Wilfredo Flores;998167]I have a general question about Double unders. I can barely get them. When I do I could actually string two at a time. To those who have DB's, how did you go about it?[/QUOTE]

Wilfredo - I don't have my DUs yet (At least more than one at a time!), BUT Deb's advice is the way to go!! I've been trying the[URL=""] University of Wyoming Jump Rope Program[/URL]. It's challenging and I'm just working through the side to side jumps. being slow and deliberate helps A LOT!

40 ft walking lunges
40 ft Squat jumps (Broad Jumps)
15 Push Ups (5 sets of different types, (regular, wide, Diamond, Planche -type (fingers facing toward feet) (2) 3 each)
Shoulder mobility stuff

150 Single Unders, 50 AbMat Sit-ups;
120 Single Unders, 40 AbMat Sit-ups;
90 Single Unders, 30 AbMat Sit-ups;
60 Single Unders, 20 AbMat Sit-ups;
30 Single Unders, 10 AbMat Sit-ups


[I]Clipped 1:51 off my last Annie Time and 7:34 off my 1st Annie attempt!! UNBELIEVABLE!! :pepper: Gonna keep practicing & wait till I get my DUs!! :D[/I]

Bill Houghton 10-24-2011 07:10 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Wilfredo Flores;998167]I have a general question about Double unders. I can barely get them. When I do I could actually string two at a time. To those who have DB's, how did you go about it?[/QUOTE]

Wilfredo, I found out the rope and shoes make a difference. A plastic coated metal cable type rope increased my DU's. I also have a pair of court shoes that I can get more DU's than with my Chuck Taylors. The cable rope is brutal when you miss though.

Cliff Miller 10-24-2011 07:25 PM

Re: Over 50 Crossfitters Sign In
once again great work everybody.

hi pin front squat w/ 5/8" chains 1-1-1 (the chains were 35 lbs each and hung over the bar so on the top end it was heaviest and at the bottom of the squat the lightest)


then 5 rounds
5 bbell bench press 25 lbs
8 155 lb dead lift
200 m. run backwards

12:10 legs were torched after this one......

Tom Gallagher 10-25-2011 03:49 AM

Re: Over 50 Crossfitters Sign In
Wilfredo you may want to check out the video on RX jump jumps, the guy was on Crossfit radio a few weeks ago. I am the wrong guy for double unders I actually lost my singles for a while. But the tip of elbows in hands pointing down at 45 degree and relaxed made my singles come back. The heavier steel cable for slower rotation without collapsing makes sense, I am going to buy the heavy rope just need to measure and order.

Bill nice work on the Wod, gave me a a comparison point.
Todays WOD 21-15-9 Kettlebell snatch L, R (40# kettlebell) then pull up.
Went backwards with pull ups today, have been hitting 11 in a row, today was 4 or 5 before a break. Outside hands messed up but I'll take 17:16 as an easy one to beat my own PR on.

Not sure if it was the outside heat or the snatch pu combo.

Jim Cordes 10-25-2011 08:18 AM

Re: Over 50 Crossfitters Sign In
10/25 WOD

Push Press

Hoped to hit body weight (~165#) but think I should have moved up a little faster toward it. 155# went up pretty easy, but 165# absolutely stalled and by the time I got to 160# there wasn't much left. Fun to do presses, it's been a while.


Cliff Miller 10-25-2011 06:33 PM

Re: Over 50 Crossfitters Sign In
fun day at the box today

3 tries max weight 30 yard sled pull

275-320-363 1/4 lbs (coach said if it up to me if i counted it or not as i stopped, started and stalled a couple of times) in any case it was a crazy feeling throughout my entire body when i crossed the 30 yard mark

then 7 rounds

max time 85lb dbell each side hold (like a farmers carry only not going anywhere)
with 10 35 lb russian kb swings to break it up

2:04 minutes of actual holding the dbell's.

i think one of the funest days in almost 2 years at the box. :broc:

Bill Hoogsteden 10-25-2011 06:57 PM

Re: Over 50 Crossfitters Sign In
Claw-I feel your pain! so close & yet so far! Next time!!!

Cliff- Sled pulls are awesome! the first time I did 'em, it was rainy & muddy, What a Blast!!

paleo ball
Throwing wall balls over the pullup rig
10 Scap Pulls
10 "in and outs"

25 Squats
25 Push-Ups
25 Pull-Ups
25 Sit-Ups
50 Squats
50 Push-Ups
50 Pull-Ups
50 Sit-Ups
75 Squats
75 Push-Ups
75 Pull-Ups
75 Sit-Ups


[I]Scaled to green band & last 75 were ring rows! Still brutal! :mad: Could feel not having decent Pull up bar access!! Got a LOT of Pull Up work ahead for me![/I]

Tom Gallagher 10-26-2011 12:53 AM

Re: Over 50 Crossfitters Sign In
Bill those Paleo balls can be brutal while visiting frontrangecrossfit they got 30# balls we were tossing back and forth over the pull up bar. Fun but a bit scary.
25 - 50 - 75 brutal those are the kind that you are doing singles realizing you have 25 left.

Deadlift today 135# x 10 power snatch 5 wu
225# x 5
245# x 5
265# x 3
275# x 2 took my hands off momentarily but will count as PR prior 1 at same.

Since posting to this thread regular I have been a bit more consistent, thanks

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