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Deb Weber 09-03-2009 03:35 PM

Re: Over 50 Crossfitters Sign In

Back Extensions

For Time:
21 back squats - 185# (115#)
750 meter row
15 back squats
500 meter row
9 back squats
250 meter row


I felt like the woman on the commercial: "I've fallen and I can't get up!"
I can go lower than parallel with the 115#, but then I can't get back up. Barely got to parallel. My trainer spotted me. Very disappointing and humbling.

[B]Diane M[/B] - I loved The Chief, nice job.
[B]John[/B] - Angie sounds evil!! Dread seeing THAT on the board.

Stephen R. Lampl 09-03-2009 08:37 PM

Re: Over 50 Crossfitters Sign In
[I][B]090903 WEDNESDAY

[/B]No workout today - - somehow I pulled a muscle below my left scapula yesterday.......didn't sleep worth a hoot. Less energy than a dead battery this morning......Glad that SBUX has [SIZE=4][B]STRONG[/B][/SIZE] coffee![/I]

Scott Allen Hanson 09-03-2009 09:08 PM

Re: Over 50 Crossfitters Sign In
CFWU x 15 reps x 1 rd
Back Squats: 44x5; 132x5; 182x3; 226x3; 246x3; 266x2 (failed rep 3)
High Rep BS: 202x14
Met Con: "Power" Elizabeth
135# power cleans
Ring Dips
Time: 9:56
First time doing "Liz" with power cleans instead of squat cleans. About 4:00 faster for me.

[B]Diane M,[/B]
"The Chief" is supposed to be 6 pushups, not pullups (wfs):
[URL=""][/URL]. Your version sounds harder!

[B]John Scott,[/B]
You've got a real cutie. Good to see your diligently plodding the come-back trail!

[B]John W,[/B]
Awesome improvement on Angie! Especially after the rowing.

I recommend always doing your BS to parallel or below, even if you have to scale more. You'll get stronger from the bottom.

John Warkala 09-03-2009 10:02 PM

Re: Over 50 Crossfitters Sign In
[B]THANKS[/B] to all on this board for your encouragement and comments. I have had a banner week with PRs and other breakthroughs. I honestly believe that being part of this little online community has made me rethink my self imposed "limits" and has allowed me to go beyond what I thought was possible (even reasonable). Even with the sense of camaraderie that we share at the affiliate I attend, it is somehow different when posting for your peers, rather than 20 or 30 somethings. Again, thanks to all :notworth:
Row 2500m - 9:57.5
"Hanging Helen"
3 rounds for time;
400m run (Subbed step ups)
21 KB swings (55#)
2 rope climbs


Linda Kardos 09-03-2009 10:22 PM

Re: Over 50 Crossfitters Sign In
Wednesday - 9-03-09

3x[LIST][*]5 burpee[*]10 DU[*]15 OHS[*]20 HR (hollow rocks)[/LIST]
WOD - "Elizabeth"

cleans (55# full SQ clean)
dips (red band assist)


My deliquency is evident, but I now feel adequately punished. You guys and gals are working hard!

Diane Mahoney 09-04-2009 08:08 AM

Re: Over 50 Crossfitters Sign In
Re: the Chief, it was pushups listed on the website. Maybe the trainer wrote it down wrong on the board. We did pullups. It was a good workout!

Today is rest day for me. I don't think I'll need to scale it. :)

Checked out the G.I. Jane video. Dang! I wish I could do that! Well, maybe one tenth of it.

Really looking forward to a long weekend. We had some layoffs on Monday, and I have really had a bad attitude about being in the office since. Not that I'm not happy to have a job, but I am grumbly. I'm sure it's a normal reaction.

Mark Ervi 09-04-2009 10:36 AM

Re: Over 50 Crossfitters Sign In
Rest Day Wednesday

Thursday warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 push-ups.
I ran 400m once

Then last night, way too soon after eating, I did
For time:
Run 1 mile
70 pound barbell Thruster, 21 reps
21 Pull-ups
Run 800 meters
70 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400 meters
70 pound barbell Thruster, 9 reps
9 Pull-ups
My time: 34:26

I started this workout immediately after a rain shower had quit. Temperatures had been above 100 earlier in the day. The humidity was ghastly. I thought I was going to die. 15 minutes after the workout ended my head was still spinning.

Mark Ervi 09-04-2009 10:42 AM

Re: Over 50 Crossfitters Sign In
I meant to say too that I was in awe of your time being 12 minutes faster (and with 95lbs. Rx'd weight) than my own for that running, thruster, pull-up WOD. An ambulance would have been called for me if I had gone 2 minutes faster. Thanks for setting a high standard.

Peter Nathan 09-04-2009 10:59 AM

Re: Over 50 Crossfitters Sign In
Deadlift 3 X 3 X 286#.
5 X 5 X Pull ups with 55#
5 X 5 X 110# Press.

Warm-up - 3 rounds of 10 GHD sit ups, back/hip ext, pull ups,and dips.
Bench - 5 x 90% (180#)
Kettlebell snatch test, 29 reps in final minute.

Diane Dennis 09-04-2009 11:41 AM

Re: Over 50 Crossfitters Sign In
I didn't post yesterday because I got an urgent call in the middle of my workout telling me that a close friend had died (49 yrs-old). This is someone that I've known longer than my husband and who we just had dinner with last weekend. He developed shingles early this week and then yesterday just keeled over dead. I still can't quite believe it. As I go through the day today, I am thinking of him and counting the blessings in my own life.

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