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Cliff Miller 11-17-2011 08:16 PM

Re: Over 50 Crossfitters Sign In

5 rounds

5 bench press 105
5 25lb dbell tri-extension
5 ring rows


tonite open gym

3x400 sprints

last time i timed this was late august and my fastest time was 1:23. tonite it was dark, wet with icy spots and puddles. that's my excuse anyways

then 3x25 green band good mornings and 20 lb ball slams

Bill Hoogsteden 11-17-2011 08:28 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=David Cahn;1005288]Bill:...Can't agree more. Feeling great these days. The irony is that a couple of years ago I was doing yoga six times a wek and teaching, but my back was killing me. Don't know if it's the paleo/anti-inflammatory diet of the work outs, but I'm feeling better doing this...[/QUOTE] My knees used to KILL me, after 6 months CrossFitting, there's been little pain. One is weaker than the other, but soreness is intermittent, NEVER in the same place and usually goes away VERY quickly! I credit the amount of squats we do in CrossFit.

[QUOTE=Jim Cordes;1005433]"... But let's just do this, and I can get back to killing you with beer."...[/QUOTE]
I can SO relate! Hope you're feeling better!

Michelle - This week has been "Kill my Shoulders Week" @ CFWP! Good Job on Fran!

JB - You've been quiet for a while, but KICK@$$ in the WODs you've been doing!

Side to side lunges
Squat Jumps with 3 PVC pass throughs between each jump

Paleo Ball
Passing the Med Ball with partner stepping back until you're 20+ feet apart and back facing away from your partner.

95# OHS
Burpee (Yay! Burpees!) Pull Ups


[I]Oldest, FIRST ONE done, AND Clipped 1:28 off the time I did this back in July!! :D While I did have flash backs during the WOD, it was SWEEET![/I]

Perry Dean Freedman 11-18-2011 05:49 AM

Re: Over 50 Crossfitters Sign In
Haven't posted in a while but have been working out. Does it count if you don't post it?

Yesterday: Thrusters: 1-1-1-1-1-1-1:
125, 135, 145, 155, 165(f), 165(PR), 170(PR), 175(f), 175 (f), 170.

Heavy triceps workout

Core routine.

Perry Dean Freedman 11-18-2011 04:20 PM

Re: Over 50 Crossfitters Sign In

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

46 min. 18 sec.

Legs were rubbery on last run. Still shaking! Very slow on Kipping pull ups today. Liked this one a lot.

Bill Hoogsteden 11-18-2011 07:00 PM

Re: Over 50 Crossfitters Sign In
Perry - No they don't !!:D BTW NICE Job on Murph!

300m run
PVC pass throughs
Pull ups
AbMat sit ups
back extensions
Samson Stretches

Bergner Warm Up


7000lb Elephant for time:

95# ground to overhead, 65 reps


[I]about 1000 LBS shy of 7000. A brutal end to "Smoke your shoulders" week![/I]

Did 1 at 135# [I]Surprised at how easy it was. Not sure if I could've done 51 more![/I]

Cliff Miller 11-18-2011 09:33 PM

Re: Over 50 Crossfitters Sign In
great job william. i sure wish i could do shoulder stuff like everybody else.

perry great time. for some twisted reason i like those long grinders as well.


2 rounds

750 m row
40 sit ups



2 rounds

20 95 lb front squats
20 16 kg kb


Perry Dean Freedman 11-19-2011 05:58 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;1006205]
for some twisted reason i like those long grinders as well.


Cliff: The reason we like these grinders is because we get to face, beat, and overcome our own pain. Face it, who here doesn't enjoy beating themselves? Perhaps I should rephrase ?

John Burch 11-19-2011 12:49 PM

Re: Over 50 Crossfitters Sign In
William I got behind on my posting, gets dark so darn early this time of year and I feel like it is late when it is only 6:00 or 7:00 pm, some days I feel like my work in the gym is for sh- crap then we will do a team WOD and I feel I can bring it because I dont want to let the others down, odd at how having a group around during a WOD can force a person to pick it up a bit. as far as quite I am not the best behind a keyboard

2x6 box squats @ 185
3x7 DL @ 245 w/ chains
WOD 3 laps around parking lot
AMRAP 6:00
5 24" BJ
10 gammer pushups
300 jumprope
6:00 AMRAP
6 55# KB swings Russian
12 pullup

6x3 Bench @ 185 w/ bands 3x3 @ 185 3x3 @ 137
25 push up
25 dips
3x10 pushup feet on 24" box
3x8 skull crushers @ 60
3x8 40# DB bent over row each arm
run 1 mile
50 pullup
100 pushup
150 air squat
run 1 mile
all movements done in sets of 10


Jim Cordes 11-20-2011 11:53 AM

Re: Over 50 Crossfitters Sign In
11/19 WOD

Helen Meets Grace (fundraiser for Barbells for Boobs)
In a Team of 2, Complete For Time:
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Then Complete:
30 Clean & Jerks (135#/95#)
* One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

12:45 with Rodrigo as Rx'd. First WOD in a week and it went well. We split kettlebell swings 11-10, pull ups 6-6, and C&J's 5 each. I tweaked my lower back on one of the C&J's but it seems to be working itself out now. Still very tender when I try to stretch it out. Gentle is the name of the game.


Perry Dean Freedman 11-20-2011 03:39 PM

Re: Over 50 Crossfitters Sign In
Three rounds for time of:
Run 800 meters
Rest 2 minutes

3 min.; 2:40:17; 2:42:27.*

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