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Deb Weber 09-27-2011 05:42 PM

Re: Over 50 Crossfitters Sign In
nice jerk PR, [B]Jim!![/B]

John Burch 09-27-2011 06:07 PM

Re: Over 50 Crossfitters Sign In
Congrats Deb I will wait for the Vid
Nice Pr Claw!

9/23 2x12 box squat 6x2 @ 165 6x2@ 185
7x3 rack pulls 3x3 @ 225 4x3 @ 275
front squat 2x4 @135

40 push pres @75
30 24" BJ
20 pullup
10 115# atlas stone

AMRAP 5:00
10 pushup
15 GHD situps
20 squats
AMRAP 5:00
TGU @ 26#
Total all movements 166

John Burch 09-27-2011 06:14 PM

Re: Over 50 Crossfitters Sign In
EMOM 15:00 power snatch @ 75
Snatch Ladder 1 the first 2 the second 3 the third and so on when you break outside :60 fall back by 5
I broke out at 11 rounds

AMRAP 20:00
30 24" BJ
20 75# pushpress
25 pullup
3 rounds 18 BJ


Bill Hoogsteden 09-27-2011 06:33 PM

Re: Over 50 Crossfitters Sign In
Congrats Deb on the competition!

Claw - Way to go on the PR!!

John B - Awesome AMRAPS!


12 Min AMRAP:
1 Pood TGU

22 (11 on each side)

[I]Attempted 2 Pood :yikes: Not there yet!![/I]


No Instructor again! :yikes:[/B]

30 KB SDLHP (2 Pood)
30 KBS (2 Pood)
30 Hand-release push-ups
30 Thrusters (45#)
30 KB Goblet Squats (2 Pood)
30 Burpees (Yay! Burpees!)

16:16 [I]Wasn't the last, even though I started the clock![/I]


3-3-3-3-3 Split Jerks 95#-125#-145#-165#(f)-155#(2)
[I]Cleaning the bar up is a REAL goat! Getting more confident with 135# (& 145#). 165# is a psychlogical barrier![/I]


12 Min AMRAP:

3 Clean & Jerks (@ 75% 3 Split Jerk max, 110#)
6 Dead Lifts (same weight)
9 Head to Bar Burpees (Yay! Burpees!)

4 rounds + 3 C&J + 6 Dead Lifts

[I]Tomorrow, we get to build our new Pull Up Bars!! :pepper:[/I]

Cliff Miller 09-28-2011 07:15 AM

Re: Over 50 Crossfitters Sign In
last nite

L sits for time. my shoulder did not like them during warm ups, max rep pistols which i am still using a box to sit on so i sucked at them.

then handstand walk, rope climb no feet, ring dips all of which i could not do due to shoulder issues.

i stood around a bit feeling like a 3rd person on a date, looked out side and saw it was not raining. went for a 2 k.m. run. was soaked by the time i got back to the box as it started tropical monsooning again at about the 1 k.m. mark.

just kinda like the way my day went.:)

Pat Quigley 09-28-2011 10:16 AM

Re: Over 50 Crossfitters Sign In
Bench press day: 5X225, 3X255,1X275 (should have taken advantage of the spot from the coach and done more reps on the last).
Bent Rows: 5X225,235,245.

18 Hang squat clean 95#
18 Pull ups
10 Power cleans 135#
10 HSPU.

Scale: did half the reps: 15:18.

John Burch 09-28-2011 06:22 PM

Re: Over 50 Crossfitters Sign In
Bent over rows @ 225 235 245 Pat Dude your a beast !!

WOD 3 rounds
400m run
30 GHD situps
100m 95# farmers carry
20 good mornings @ 95


Perry Dean Freedman 09-28-2011 06:55 PM

Re: Over 50 Crossfitters Sign In
Quick one today: Core routine and 75 kettlebell swings with 64 lbs (50 reps and 25 reps)

30 minutes of rowing.

Finally feel fully recovered from Saturday's Santiago.

Bill Hoogsteden 09-28-2011 06:57 PM

Re: Over 50 Crossfitters Sign In
Cliff - Sorry your shoulder ccaused you to miss out on the shoulder stuff. At least you were able to do something else!

Pat - Ditto to what John B said!!

John - Was the Farmer's carry 95# in EACH hand?!? I've found balancing those bad boys are the worst!

Helped assemble the new Rogue Pull Up system!! Can't wait till it gets attached to the Box floor!!

21-18-15-12-9-6-3 reps

95# thrusters
Abmat Sit Ups
GHD Back Extensions


[I]Good WOD!![/I]

David Cahn 09-28-2011 09:15 PM

Re: Over 50 Crossfitters Sign In
Day 24 of Burpee Challenge!

Deficit Deadlift 83- Use a higher deficit than last time. Re-set at the bottom each lift.
then NFT:
Superman to hollow rolls 1x 25
Eccentric Deadlifts 55
Partner Glute Ham Raises with a :03 eccentric phase 55
I did the deficit and eccentric DL @155#. I am learning these lifts as we go and am happy not pushing the weight too much. Felt my form was good. New coach at the box, chris, who was very helpful. Showed us a hamstring stretch and how much easier it was to get down into the beginning position of the DL after loosening up those muscles.

Off to NYC for some R&R. May not do much more than burpees for a few days but will try to visit a box....if only for the tee shirt.

Bill: nice WOD indeed and great time!

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