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John Warkala 09-29-2009 10:13 PM

Re: Over 50 Crossfitters Sign In
Hello all,
Sorry for not posting but I've been in kind of a slump. For the last week all my WODS seemed to have been done in "Survival" mode. I've kept up my rowing to support my virtual team on the Concept 2 website's Fall Challenge but everything else had gone to hell. I've got the WODS recorded in my log book but just didn't want to be reminded of them when I logged onto this board.

Anyway things seem to be getting back to normal. Rested and ready.

Row 5k - 20:03.1

WOD 1- "Pushing Annie"
Double Unders (Subbed single unders 5:1)
Sit ups
Push ups

WOD 2 -5 rds for time
5 push press (115#)
20 step ups (20" box)

1000m cool down row - 4:06.9

Diane Dennis 09-30-2009 04:27 AM

Re: Over 50 Crossfitters Sign In
Today - 09/30/09
6AM North Shore workout with Patrick

Jumping jacks

kettlebell press - 20 each arm
kettlebell swing - 20 each arm
20 bench dips

30 kettlebell SDLHP
30 lunge walk

30 triceps push-ups (on bench)
25 burpees (hit a wall at 22 and almost couldn't finish)

Good workout but not nearly as much fun as those deadlifts yesterday!

Pat Quigley 09-30-2009 03:19 PM

Re: Over 50 Crossfitters Sign In
did a Rowing "Helen": 3RFT of 500m row, 55#KB Swing X 21, and 12 Pull Ups. Finished in 15:47. This is not a sprint but more like a successions of sprints.

Diane Mahoney 09-30-2009 03:30 PM

Re: Over 50 Crossfitters Sign In
We did Barbara this morning at my gym. My time was just under 45 minutes. I am feeling zonked now, 10 hours later. Not sure if it's related, but I will be taking it easy tonight. :cool:

Mark Ervi 09-30-2009 08:01 PM

Re: Over 50 Crossfitters Sign In
Bicycled 7.5 miles

Did 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups

Did 3 rounds of
Run 400 meters
21 reps SDLHP w/60lbs.
21 reps Push Press w/60lbs.
My time: 20:58

I love seeing all the work that is being put up on this thread. The Over 50's gang is working very well. I am humbled by everyone.

Jeff Kilinski 09-30-2009 08:34 PM

Re: Over 50 Crossfitters Sign In
Cut my "Angie" time almost in half from 39:40 in Dec 08 just as I was starting CF to 19:13 today. I'm psych'd!

John Warkala 09-30-2009 10:17 PM

Re: Over 50 Crossfitters Sign In
Row 2500m - 9:45.4

5 rds for time
15 KB swings (2 pood)
12 KB Cleans (Two 1 pood)
9 KB front squat
6 KB press


Diane Mahoney 10-01-2009 08:54 AM

Re: Over 50 Crossfitters Sign In
We worked on heavy thrusters this morning. I did 7 sets of 3:


Hadn't gone that heavy on thrusters before. It was fun. I want more. :evilsmile

Paleo challenge begins today. I am one meal in. ;) So far, so good.

Terry Dickman 10-01-2009 09:13 AM

Re: Over 50 Crossfitters Sign In
[B]Wed, Sep 30[/B]
Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull - 95lbs
20 min. AMRAP - 9.0 rounds

[B]Mon, Sep 28[/B]
Angie rx'd
22 mins 18 secs

[B]Sun, Sep 27[/B]
100 yrd sprint x 8 rest 45 seconds between sprints

[B]Sat, Sep 26[/B]
Move boxes and furniture all day, dead lift 5-250lb concrete pots into truck x2

Diane Mahoney 10-01-2009 09:16 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Terry Dickman;672996]dead lift 5-250lb concrete pots into truck x2[/QUOTE]

I would have taken the dirt out. :notworth:

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