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Christopher Delgado 08-14-2009 02:13 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Charles Pyke;644001][B]2009 08 13[/B]

[B]Chris[/B]…about the visi-belt, LOL. Sounds like your rules are more screwed up than ours. Unless your deployed to our unit’s favorite location. There you have to wear one outside your jacket, not just around your waist. Another on your backpack if wearing one, and even walking to the Cadillac if your living in the transient tent city (and there are no vehicles there). Last I heard, the NCO’s were trying to color code the various visi-belts according to rank.

Well we are also supposed to wear the belt outside your blouse if you are outside after dark (which isnt a terrible rule here actually since people dont pay attention when they are walking or driving here). I didnt hear anything about color coding but it wouldnt surprise me.

Charles Pyke 08-14-2009 07:00 AM

Re: Over 50 Crossfitters Sign In
[B]Linda[/B]...thanks for the additional advice on the foam rolling. It's just one of those things that seems too incredible to work. I needed a couple testimonials. Much appreciated. My quads are still sore from doing TSE three days ago, so I am willing to try anything.

[B]Chris[/B]...if you want to have fun with your visi-belt.... This works using two V-belts, especially if you have colored ones. Anchor both of them with one end to above your head. Cross them and then have two guys stretch them down and grip them like they were holding a two handed sword. Take a flash picture. Makes it look like they are fighting with light sabers. :rofl:

[B]Steve[/B]...rolling pin...yeah...I was getting desperate. Did make my legs feel better for a little while though.

Diane Dennis 08-14-2009 09:42 AM

Re: Over 50 Crossfitters Sign In
[B]Charlie!![/B] Rolling pin?!? You must have really been desperate! I hate to say that I laughed at my visual of you with a rolling pin, but I did.

[B]Scott[/B] - Really good to hear from you again! You've had some memory loss however - you put burpees in the category of "good stuff". ;)

Today - 08/14/09
11AM workout in the gym with Bill

Stetching, run to gym, row 500m

About 45 minutes working on those @#$!& pull-ups. I did about a million jumping pull-ups, some holds above the bar, some negatives. It just doesn't seem to be doing any good. :bonk:

Push-ups with a 15-second hold at the bottom on the last rep - 3X10 (failed on hold at about 10 seconds each round)

Push presses with just the bar - 3X15

Walked home. After 5 days on, I was too tired to run up the hill and still a bit paranoid about being mowed down by a car. Rest tomorrow and tennis on Sunday.

Skip Chase 08-14-2009 11:24 AM

Re: Over 50 Crossfitters Sign In
Cindy-24 rounds


Diane Mahoney 08-14-2009 12:24 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Skip Chase;644422]Cindy-24 rounds[/QUOTE]


Holy macaroni! I've just done Cindy once and I got 13 rounds. It's a fun one!

Made the Cabbage Slaw from your affiliate site last night. Yum.

Skip Chase 08-14-2009 02:34 PM

Re: Over 50 Crossfitters Sign In
Thank you. Diane! I'm happy to hear you enjoyed the recipe.

I did a Tabata with our noon group. (not very wise after doing Cindy in the morning but some of our young Navy boys got me fired up)
Pull-ups- (trashed me)- 12, 7, 5, 0,0,0,9, 9.
Push-ups-19,17, 12,9,9,9,8,8

I hope I am able to just 'chill' when I reopen from 3:30-6:30pm.

Oly Lifting seminar tomorrow at the Oak Harbor facility with Coach Mike Burgener. WooHoo! Coach stopped in this morning so he and his son, Cody, could workout. Wow! It is awesome being in his presence!

John Burch 08-14-2009 05:54 PM

Re: Over 50 Crossfitters Sign In
Skip great score on Cindy

Samson stretch
run 400m
knees to elbow 10x3
Lsit rope climb 10' x2
pullup 16-10-9
weighted pullup 25# 35# 55# 78# 78# 1ea
WOD 150 20# wallball shots @ 10'
time 12:04

we dont quit playing because we get old
we get old because we quit playing thats good stuff Terry I like that one a lot

Bill Houghton 08-14-2009 06:04 PM

Re: Over 50 Crossfitters Sign In
“Death By Pullup”

11 rounds - jumping pull ups

Stephen R. Lampl 08-14-2009 06:09 PM

Re: Over 50 Crossfitters Sign In
[I][B]090814 FRIDAY

Warm-up: Walking/Running intervals: [/B][/I]20:00
Walk up to 4.0 MPH - 5:00
Run/jog 400m at 5.5 MPH
Walk 1:00
Run/jog 400m at 6.5 MPH
Walk 1:00
Three (3) 30 second runs followed by 1:00 walks at 4.0 MPH:
7.0 MPH
7.5 MPH
7.5 MPH
6.5 MPH X 1:00
Walk at 3.6 MPH until clock reaches 20:00.
[B]TOTAL DISTANCE: 1.6 miles.

[I]CFWU - modified.

WOD #1: Pull-up Ladder / Death by Pull ups.
[/I][/B][I]With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. [/I][I]Use as many sets each minute as needed.[/I]
[I]Post number of minutes completed to comments.[/I]
[B][COLOR=Red][COLOR=Black]Rx'd - [/COLOR][/COLOR][COLOR=Red]13 Rounds/minutes + 9 pull-ups - PR! [/COLOR][/B]
[I][COLOR=Black](Last Death by pull-ups 0902020 with 10 rounds + 9 pull-ups)[/COLOR][/I]

[I][B]WOD #2[/B][/I]: [I][B]Front Squat 1, 1, 1, 1, 1, 1, 1. Post loads
[I]Was going to sub 3, 3, 3, 3, 3, but started and then got involved in doing the Main Page WOD with friends.
[B]Warm-up Set:
[/B][/I][B]PVC X 10, 45# X 5
[/I]135# X 3
155# X 1
165# X 1
[COLOR=Red]175# X 1 - PR by 15# [/COLOR][/B][COLOR=Red][I][COLOR=Black](Last FS @ 160# 090623)
[/COLOR][/I][COLOR=Black][B]185# X Fail [/B][B]185# X F [/B][/COLOR][/COLOR][COLOR=Red][COLOR=Black][I](Missed these two lifts by about 1" or so above parallel).
[/I][B]135# X 3
[/B][I]These felt really good - - just need to develop some confidence. Great day all in all!
[/I][B]Pull up and FS Peppers.....:pepper::pepper::pepper::pepper::peppe r:[/B][/COLOR][/COLOR]

Scott Allen Hanson 08-14-2009 08:25 PM

Re: Over 50 Crossfitters Sign In

Checking back in after an unintended hiatus (work, vacation, family, work, etc). Great to see all the new folks.

You're a legend and inspiration. Not sure if you remember me, but I stopped in and visited your box about 3 years ago when visiting my brother in Burlington.

[B]Diane M., Chris, Skip, Bill, and a few others I'm sure I missed[/B]
Belated welcome.

Happy Birthday, (belatedly)

[B]John B,[/B]
Strong WB work! One of my many Achilles' heels.

Excellent work on the PR's! Especially for two WOD's in one day.

"Linda" 10-9-8-...3-2-1 of 1.5 bwt DL; bwt BP; .75 bwt squat cleans
DL @ 226# (1.49 bwt)
BP @ 147# (.97 bwt)
SC @ 114# (.75 bwt)
Time = 30:51, PR by 2+ minutes and at nearest rx'd yet. "Linda" says the CFSB is working. BP's were slowest by far. Let "Linda" sub for my DL and BP strength bias workouts this week.

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