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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Tim Fisher 03-11-2010 06:45 PM

Re: Over 50 Crossfitters Sign In
 
50 squats

sumo pulls
20x45
15x95
12x115
10x135
8x145

lat pull ups
15x3

22 min. bike
15x3

Jeff Kilinski 03-11-2010 08:26 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;752212]Happy birthday[B] Jeff.[/B] Be interesting to see what the "old and badass" wods will look like. Been browsing through the sectionals...[/QUOTE]

They don't post them until a week in advance. I'd have to look if the others have been posted.

Terry, you see any of them?

Jeff Kilinski 03-11-2010 08:49 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;752281]They don't post them until a week in advance. I'd have to look if the others have been posted.

Terry, you see any of them?[/QUOTE]


Just noticed, North Central Sectional (April 30-May2) is first Sectional. We'll have to wait to see the Masters' WODS.

John Jaeckel 03-12-2010 10:23 AM

Re: Over 50 Crossfitters Sign In
 
03/11/10: Not a total waste, ran some line touches with the lacrosse kids

03/12/10:

WARMUPó
25 SDHP (53 lb. k-bell)
10x135 Bench Press
10 OHS w/ PVC
10 Jumping Pullups
10 KB Snatches @35 lb. (5 ea. arm)

WOD:
"Lynne"
5 rounds/max reps
bodyweight Bench Press (205)/dead hang pullups
7/5
5/3
5/3
4/3
4/2

TOTAL: [B]41 p.r.[/B] (beat previous best by 2, from 1/23/10)

CASH-OUT:
(continuous/no rest)
3x26 K-bell snatch balance/right arm
3x26 K-bell snatch balance/left arm
3x36 K-bell snatch balance/right arm
3x36 K-bell snatch balance/left arm (lost control of the weight in the OHS position on the last two reps)

Diane Mahoney 03-12-2010 10:53 AM

Re: Over 50 Crossfitters Sign In
 
Jeff, May 1st, yeah, I'm around! I'll be getting ready to go on vacation and I have Spanish class in the afternoon. Hmmmmmm, I'll have to look into this. It would be fun to see some competition!

Jim Cordes 03-12-2010 10:53 AM

Re: Over 50 Crossfitters Sign In
 
3/12 Workout

Worked with Becky at Sergei's Boot Camp. 60 minutes of continuous movement, using Bosu ball, Swill ball, and 20# dumbbells. Squats, lunges, pushups, planks, and bridges were the essential elements. Did not count, but there were easily hundreds of reps.

3/13 WOD

5 Rounds for time:
200 M Sprint
Max pull ups while your teammate runs the 200
Max burpee box jumps while your teammate runs the 200

15:27, worked with Baker and Aaron. Originally programmed as 200 m sprint, then 10 reps of pull ups and then box jumps, but we had too many people for pull up bars, so this became a team WOD. First couple of rounds, I hit at least 10 reps while my teammates ran, but by end probably less than 10 reps. I suspect if I did it run/10 reps/10 reps, my individual time would have been less than 15:27, but not certain of that. Hard to believe that burpee box jumps were the "active rest" part of the WOD!

By the way, yesterday's boot camp workout was from 4 pm to 5 pm, and this morning's WOD started at 6 am, so only 13 hours rest in between. That was probably a little too little rest.

The Claw

Terry Dickman 03-12-2010 11:45 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;751647]Terry, awesome work out. All those heavy workouts are showing their effect. Look like you have packed on some solid muscle over the past few months.[/QUOTE]

Thanks Pat, yeah packed on some fat too. Working on eating less to loose a few pounds before competition, always easier to do pull ups when you weigh less :).

Jeff, My understanding is the Master's events are only held at the regionals not sectionals.

WFS [url]http://games2010.crossfit.com/qualifiers/masters-registration-opens-soon.html[/url]
it says here that "The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts."

3/11/10
M.E. Weighted Pull-ups 3-3-3-1-1-1
[B]53,63,68, 70, 75, 80[/B]
rest 5 min, then
10 Min, row 2k, max double unders
[B]7:25 and 81 DUs[/B]

Jeff Kilinski 03-12-2010 12:18 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;752558]

Jeff, My understanding is the Master's events are only held at the regionals not sectionals.

...it says here that "The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts."


[/QUOTE]

Terry you're right. I've been switching my Regionals/Sectionals

Sectionals >feed to-> Regionals >feed to-> Finals

I didn't catch the workout details. Thanks.

John Scott Rezendes 03-12-2010 02:34 PM

Re: Over 50 Crossfitters Sign In
 
3-12-10

Durn, [B]Terry[/B], you read my mind re: weighted pullups.
WU: 1 mile on the C2=7:12.3/ring dips/ring push ups/BW squats

WOD:
Kipping pull ups x10/x10/x10
DH pull ups x6/x4/x6
with the weight vest:
#10x3 DH
#12x3 DH
#14x3 DH
#16x2 DH
#18x2 DH
#20x2 DH
#20x2 DH
#20x[COLOR="Red"]F[/COLOR] DH
took off the vest and managed 3x DH
Between each set I did 100 SU. I wished I had brought more weight today. The vest will hold 20 x 2lb shot bags, but I only brought #20.

Cashed out with a 4 mile bike ride in 14:30

Jeff Kilinski 03-12-2010 03:11 PM

Re: Over 50 Crossfitters Sign In
 
Fri, Mar 12,

for loads:
A. Power Snatch Cluster - 1.1.1 x 7; rest 3 min 135, 155, 155, 155, 165, 165
B. 16" Close Grip Bench Press - build to a 1RM; rest as needed, 190
C. GHD Sit Ups - 20 reps x 5 sets; rest 30 sec, Subbed an incline situp. 7:35


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