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Michelle Simpson 12-21-2010 07:20 AM

Re: Over 50 Crossfitters Sign In
3x5 back squats
125, 135, 135, 135, 145
Had trouble with my stance during the WOD, the trainer suggested a wider stance because of my leg length, added 5 sets 5 reps at 75# down to a box to get proper depth and the feel for it. Much better.

"Running Diane"
400m run
21 deads 145#
21 inverted push-ups
400m run
15 deads 145#
15 inverted push-ups
800m run
9 dead 145#
9 inverted push-ups

**Note to self, happy hour holiday wine tasting and early am WOD's just really shouldn't go together :rofl:

Jim Cordes 12-21-2010 10:00 AM

Re: Over 50 Crossfitters Sign In
12/21 WOD

"Fight Gone Feliz Navidad"
1 Minute at each of the following stations – for max reps – with 1 minute rest after the 5.
Overhead Squats (45#/75#)
PVC Sit Ups
Row for Calories
Ring Push Ups
Hang Power Cleans (45#/75#)

291 as Rx'd. Started with ring push ups, got lots of reps here and on HPC's. Top of the leaderboard this morning! Sweet, that isn't happening that much anymore.

The Claw

Cliff Miller 12-21-2010 12:06 PM

Re: Over 50 Crossfitters Sign In
jim...that snowfall is considered a nusance snow here. especially since it has now begun to rain. earlier this month whistler village got 35 cm in one nite which created all kinds of issues attempting to deliver product.

people still talk about febuary '98 when whistler got 10 feet in 10 days. i remember that year fondly.

Michelle Simpson 12-21-2010 12:09 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;882074]
291 as Rx'd. Started with ring push ups, got lots of reps here and on HPC's. Top of the leaderboard this morning! Sweet, that isn't happening that much anymore.

The Claw[/QUOTE]


Terry Dickman 12-21-2010 04:20 PM

Re: Over 50 Crossfitters Sign In
*did Wendler week 4 deload

*Claw inspired me to do this one;
In 10 minutes
Row 1000 meters
then perform as many overhead squats as possible,
95lbs men, 65 lbs women.
Score is total number of overhead squats.
Got 55 reps (been working hard on my OHS)

*Then went face to face on KB swings with my partner Nick (30 yr old).
of course he kicked my butt, but it was fun.
[U]30 KB Swings - 2 pood [/U]
- You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
- Perform this workout one minute on and one minute off. Total time is 10 minutes.
- For every penalty counted, perform a 1000 meter row.
Post total reps completed reps completed in each round.

I only got 30 reps 1st round, 2 rounds with 27.

John Burch 12-21-2010 06:14 PM

Re: Over 50 Crossfitters Sign In
Pat thanks but that Sumo was only a Deadlift Sumo style grip
who said doubleunders I just cant do the darn things
row 250m
20 pushup
:30 jumprope
15 pushup
:20 jumprope
10 pushup
3x20 GHD back extensions

WOD 4 rounds
3 power cleans @ 155
6 box jumps weighted @ 30
9 turkish get-up @ 35

Good work Claw

Tim Randall 12-21-2010 06:58 PM

Re: Over 50 Crossfitters Sign In
Merry Christmas friends!
haven't been in the gym in a week--Been at our Vacation home in the wood (cleaning up the damage caused by a freak wind storm)
No lack of workout! ( hired a Logging expert) to fall two giant fir trees that were diseased and threatening the safety of our home--They were both over 160ft tall and one had a butt diameter of greater than 5 feet! After getting a permit to fall them I had to get a firewood cutting permit to buck up and haul off the wood! I was able to bless a single mom with 3 cords and another disabled Veteran with another 2 cords, leaving still 4 cords for our personal use.
Because the wood is in the National Forest we had to move it by hand (each 16" round weighed in excess of 700lbs so we had to split it where it was and carry quarters to the property line and then load into a trailer to pack to the front of the property where I could finish splitting and loading into a trailer for transport!
Needless to say I have been getting a good W/O daily!! (sure glad to have the Mwod stretching routine to use after evening soak in the shower and a few good friends to help! (my 4 year old grandson is getting pretty good running the controls on the log splitter too!

For a little Cross training today I went for a 25 mile road bike ride (10 miles was 4-6% grade) that got the quads burning and HR up!! the 30 degree weather was nice for keeping the sweat to a tolerable level!!

I also brought up to the cabin a 53lb KB, my C2 rower, Abmat and set up a Universal Hoist single stack gym (so I didn't have to transport my BB and bumpers!---This should be a swell Christmas week and a "Fit beginning of a Great New year!!

Be blessed and please remember the true reason for the Season
God Bless all my CF friends!

Cliff Miller 12-21-2010 07:11 PM

Re: Over 50 Crossfitters Sign In
i need to be careful of what i wish for.

tonite was 5x1000 m rows.

total time 19:48

spent part of each row with coach correcting position ect. what a difference a couple of tweaks made yet again.

now if i could just get my hammies to not be so tite.

Jim Cordes 12-22-2010 10:45 AM

Re: Over 50 Crossfitters Sign In
[B]Michelle[/B] and [B]John[/B], thanks for the kind words.
[B]Terry[/B], nice job on the 1000m row then OHS WOD.

12/22 WOD

5-3-2-2-1-1-1 Deadlifts

310 is a PR! Felt strong this morning. I've been doing WOD's without breakfast this week to see how it works and so far seems OK. I'm hungry getting there, but once I'm there, I don't seem to notice. I have been having a protein shake immediately afterward, which also seems to be helping.

The Claw

Bill Hoogsteden 12-22-2010 12:26 PM

Re: Over 50 Crossfitters Sign In
Claw - Awesome Deadlift PR!! Also super job on the Fight Gone Feliz Navidad"! I've found not eating before WODs always works well for me too.

Tim - I'm jealous of your "cabin" gym! ;) Have a blast with it!!

[B]21 Dec[/B]
400m run
Dynamic Stretching:
Walking lunges
Skip for heigth (2X)
Skip for distance (2X)
Frankenstein Walks
Inch worms/broad jumps
High knees
Butt kickers

20 Min
30 sec Handstand holds
30 sec Squat Holds
30 sec L-sit/Tuck sit Holds
30 sec Chin to bar holds

4 rounds + handstand hold, squat hold, Tuck sit hold & 3 sec chin to bar hold

[I]Tough part of this WOD was getting into position (especially with the handstand holds) AND my hands being torn up from the Burpee (Yay! Burpees!) pull ups! :yikes:[/I]

51 Burpees (Yay! Burpees!)

[B]22 Dec[/B]

10 static Pull ups (5 blue band assist)
10 push ups
10 lunges
10 GHD situps
10 Burpees (Yay! Burpees!)

Dynamic Stretching:
Backward lunges
Swinging legs (Back & forth)
Hip openers
Hip closers
High knees, 2 box lengths (25+ft)
Butt kickers, 2 box lengths (25+ft)
Sprints, , 3 box lengths (25+ft)

Hang Power Cleans 3,3,3,3,3,3,3
65#, 95#, 115#, 135# (1/3), 125# (2/3), 125# (PR!:pepper:), 130# (f), 125#

[I]Felt good, but frustrating that I couldn't get under the bar quick enough above 125#![/I]

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