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Marianne Urbanski 07-30-2010 06:58 AM

Re: Over 50 Crossfitters Sign In
Yea, for those of you who want to try this squat ladder.. remember--bar only (mens/womens): OHS for 10 rounds, FS for 10 rounds, then BS for the remainder.. it feels "not too bad", but .... watch out!! have some good Upper body wod's lined up for the rest of the week!

I have done the 20/15/10 Backsquat thing for a while now and it is actually very good as well. Start with light weight (about 65% 1RM)and begin with the 20 reps, then go up in weight for the 15 and again for the 10 (no racking the bar during a set). Then the next time (I was doing this once a week until i failed) add more weight to each set. I just went up 5# each time and 5# for each set cuz it gets heavy really fast!!

Today's wod was good.:
Started with strength: Front squat.. (what is it about this week with the squats!?) 3 x 5 I can barely squat still!! 105/115/120 (no pr, was lucky to get to 120 today!)

AMRAP 10 min
10 Deadlift (225/135)
5 Push press (135/75)
I used women's bar with 1lb (fractionals) on the deadlift bar, so I was 135 for deads, 73 for PP..
I got in 7 rounds. much tougher than it looks.

Have a great weekend everyone.. i'm gonna rest these old (but still sexy!) legs!! ;)

Jeff Kilinski 07-30-2010 08:16 AM

Re: Over 50 Crossfitters Sign In
Friday, Nothing fancy. Felt crappy.

4x ME Chin ups, 21, 18, 13, 15

OHS 3x3 65. 85, 95

Diane Mahoney 07-30-2010 08:20 AM

Re: Over 50 Crossfitters Sign In
I forwarded Marianne's workout to our trainer who schedules the WOD's. :cool:

Rest day here. I am Rx'ing it.

Terry Dickman 07-30-2010 09:18 AM

Re: Over 50 Crossfitters Sign In
Nice job on the Squat WOD Marianne, like the new avatar too.

for time:
-20 reps shoulder to overhead, 185 lbs
-40 burpees
*Partition as needed

this was a SW Regional Games WOD, winning time was under 3 minutes
pulled the weight from the ground, did 3 reps first round ended up power cleaning every rep from the ground after that.

rest, then

Max Effort 500 m row - [B]1:31[/B]

John Jaeckel 07-30-2010 02:56 PM

Re: Over 50 Crossfitters Sign In
Month 5, Week 4, Wendler 5/3/1, Bench Press and Pullup Day


5x #3 band
5x #2 band
3x #1 band

Bench Press


4xBW ([B]F-5[/B])
4xBW ([B]F-5[/B])

Bench Press

Deb Weber 07-30-2010 05:09 PM

Re: Over 50 Crossfitters Sign In
[B]07.29.2010-Thursday REST DAY[/B]
AM: 30 Burpees 15# Vest

[B]07.30.2010-Friday Semi Rest Day[/B] Just not sleeping well this week!
AM: 30 Burpees 15# Vest

PM: Warmup then Strength: Power Snatch - 85#
Then snatch practice, and OHS practice

Bill Hoogsteden 07-30-2010 06:56 PM

Re: Over 50 Crossfitters Sign In
Marinne - about the amount of squats this week, I feel pain, though it's my shoulder! As on of the firebreathers in the box said,"...just think about how in life you will never use the same body part two days in a row… right…" :rofl:


100m run
50ft walking lunges
Pull ups
Push ups
Sit ups (GHD, floor)

95#Clean& Jerk Ladder

6 rounds & 5 reps

[I]Could've done 135[/I]#[I], but my form would've been sloppy (And the rounds would've been lower! [/I];)[I])[/I]

[B]After WOD:[/B]
10 Australian rows
10 Ring Dips

John Burch 07-30-2010 07:42 PM

Re: Over 50 Crossfitters Sign In
Thanks William
600m row
200m row
2x25 GHD back extension
2x20 K2E

shoulder press

WOD Cindy 3 squats short of 19 rounds

m/55/178 CrossFitChesterton

Stephen R. Lampl 07-30-2010 08:19 PM

Re: Over 50 Crossfitters Sign In
[I][B]100731 FRIDAY

[/B]Have taken most of the week off. 2 mile run (walked 800m of it) to give the hammy a rest ever so often, ran the rest) on Tues. Crazy work schedule has me pretty tired. Still sore from PT on Wednesday and from doing PT exercises at home. Plan to get back into it this next week.

Pat Quigley 07-30-2010 09:58 PM

Re: Over 50 Crossfitters Sign In
Took yesterday off. Did the following

Thursday 100729


For time:
Snatch 135 pounds, 30 reps

Done w. 75# to work on form. Need to work on getting under the bar faster and deeper so I can jack the bar up w. extended arms. Lighter weight also let me get the bar overhead (and slightly foward due to shoulder flexibility issues) without torquing my low back. Next time I could reasonably increase the weight. Completed in 6:23.

Finish up with bench press: 10 X 135,155,185,225 (broken).

Fifth day on Paleo Challenge. No slips so far. This is Friday night. Normally my pizza and diet coke night. Grilled veggies and turkey burgers. Cherries for desert. Green iced tea to wash everything down. This evening was the toughest so far.

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