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Bill Houghton 10-09-2010 09:32 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jeff Kilinski;853424]Folks,

Been traveling a decent amount and getting workouts in here and there but things have been pretty hectic (new assignment, same firm) so haven't had time to post. However, since today I...

PR'd my double unders, unbroken 50x !

I have a good reason to get back involved. The whole workout this morning was Saturday Team WOD.

400m Run
400m backwards run
400m medicine ball carry
400m KB carry.
While teammate is running do double unders, situps or burpees (3x points). Score is your time minus total reps.

22:57- 593 = 784

My wife is running Chicago Marathon tomorrow.



Way to go on the double unders. A friend of ours is there to run the Marathon too. Good luck to your wife.

Tim Randall 10-09-2010 01:08 PM

Re: Over 50 Crossfitters Sign In


Gave us a scare,:yikes::yikes: with that post! Glad you are ok. That WOD would take most anyone down, Suspect the problem was something in the air (or lack there of)

You made my Friday last workout sound like a WU for your WU!

WU- leg swings, air squats, single unders, Hamstring stretch

[B]Day 4 of Squat Challenge. Add 5#’s and go for 20 Reps[/B]: Repeated 105# (did 105lb last time as well as part of the WOD so just repeated it this time) Felt good, good form and steady pace.

WOD for the day

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Scaled the KB to 25#
[B]Time: 8:24[/B] (darn PU's slowed me down again)--got to work on getting better Kip!

took a 30minute break and met up with friend for another go at the local park on the MTB---8.4 miles (loving this sport)--some new scars to prove it!

Pat Quigley 10-09-2010 03:19 PM

Re: Over 50 Crossfitters Sign In
Bill H. good to hear that everything is working fine.

Jeff, good luck to you and your wife on the marathon.

Wendler wave 3 OHP: 5X75%, 3X85%, 1X95%(OR AMRAP). 125,145,165(4).

X-Fit class at Lifetime Fitness.

1 rep of 1st round in 1st minute, 2 reps on 2nd round on 2nd minute, etc: of 40#KB snatch each hand and lower to shoulder rack, then jerk.(Hope that was clear: single arm snatch and then lower to rack for a jerk) Finished 5 rounds.

Then max strict pull ups, max kipping pull ups, max rows on bar on Smith Machine. Rest in between exercises. Note number of reps in each. 12 Pull Ups, 20 Kipping pull ups, 25 rows.

Two days of single arm snatches! Lightning struck twice!:rofl:

John Jaeckel 10-10-2010 02:54 PM

Re: Over 50 Crossfitters Sign In



30 squats
20 pushups
Full body Stretch

3x5 sec. ea., completely straight legs

30 situps
30 parallette dips
Pose Run 5k
38:54 (Dunno if it was being couch bound all day til working out, poor sleep last night, or unseasonably warm temps here —85 and sunny— but I had zero energy!)

John Burch 10-10-2010 04:30 PM

Re: Over 50 Crossfitters Sign In
2x10 pullup
4x10 reverse hyper @ 40#
4x10 GHD back extensions @ 45#
2x20 K2E
push prowler 40 yard x6 @ 95#
45# sled pull backward 80 yard x2
45# sled pull around parking lot

m/56/180 CrossFitChesterton

Tim Randall 10-10-2010 11:15 PM

Re: Over 50 Crossfitters Sign In

Couldn't contain myself to rest completely today and the rain stopped and the sun came out on the way back from Church so I determined to go for a run this afternoon! (hadn't run more than 800m sprints for over 6 weeks)

turned up the tunes and took off in to the cool fall air
[B]5k-26:13[/B] (pavement 1.25 uphill (got the HR up to max) average 160bpm proved I needed to start running some distances!
Cool-down walk for .25 and than stretch hams,quads, calves

Hope all of you had a Blessed day as well;)

Jim Cordes 10-11-2010 09:35 AM

Re: Over 50 Crossfitters Sign In
10/11 WOD

3 x Max Effort Supine Chin Ups

Followed by:
AMRAP 15 Min
16 KB Clean and Jerks
8 Knees to Elbows

Not bad on these, it helped to hold my hands closer together, at or less than shoulder width apart.

AMRAP: 7 rounds @ 1 pd.
This seemed like a long one. Adding a jerk to a kb clean really increases the work required.

The Claw

Tim Randall 10-11-2010 11:29 AM

Re: Over 50 Crossfitters Sign In

Second day of what is going to be a GREAT WEEK!

WU: MWOD: squat workout after doing 10 AS, 20 leg kicks,
My Pastor (51yrs young) came back to CF today for the first time in 4 months so we planned on doing the WOD together (scaled for our level of fitness)
He did 3rnds , ring rows, box PU,
I scaled the WOD to 4 rnds

Tabata Row:-----9,8,7,6
Rest 1 minute
Tabata Squat:---20,18,17,18
Rest 1 minute
Tabata Pull-up:--10,8,8,8
Rest 1 minute
Tabata Push-up:-16,10,7,6
Rest 1 minute
Tabata Sit-up:---13,13,10,10

[B]Total score: 47[/B]====that was the first time for me and I was spent!! Now I have a baseline to measure progress!:evilsmile

You guys that do 8 rounds and score in the 60's-70's are stinkin amazing!!!
Cool-down: Mwod-box stretches Psoas,quads, roll out back, quads, shoulders

Pat Quigley 10-11-2010 03:35 PM

Re: Over 50 Crossfitters Sign In
Took the Level 1 test over again yesterday and passed!:kicking0: I think that the first time I took it I was exhausted from all of the workouts and the heat. Anyhow the manuel made allot more sense studying it again. My appreciation to Coach Luke up in Crossfit Scottsdale for getting me a slot for the testing.

Wendler Wave 3 BS (5 X 75%, 3 X 85%, 1 X 95%). 235, 265, 295 (4R).

Monday 101011

"Tabata This!"

Tabata Row(6)
Rest 1 minute
Tabata Squat(21)
Rest 1 minute
Tabata Pull-up(5)
Rest 1 minute
Tabata Push-up(10)
Rest 1 minute
Tabata Sit-up(9)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".


My legs are trashed! This finishes the three additive weeks of Wendler. Next week is deload. 5 reps at 40%, 50%, and 60%. Then add 5 lbs to the original 90% of upper body and 10 lbs to lower body.

Tim Randall 10-11-2010 03:43 PM

Re: Over 50 Crossfitters Sign In
Congrats on the retest! Awesome score on the Tabata This!, I am truly inspired!!!;)
I am Working out on the computer as the only part of me that isn't trashed seems to be my fingers (LOL) I am just short of taking an Aleve before tackling a couple hours of yard work! (NOT A LOT OF CHOICE IN THE PNW) it isn't raining!!

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