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John Burch 01-01-2011 01:42 PM

Re: Over 50 Crossfitters Sign In
Happy New Year Everyone
Hope you feel better soon Pat I always enjoy reading of your work
left my log book at the gym so I will update my work 1/03/2011
2011? where in the world have the years gone?

Jim Colby 01-02-2011 08:17 PM

Re: Over 50 Crossfitters Sign In
[B][U]January 1[/U][/B]Recovery day from the week's activities. Needed to just relax today.

[B][U]January 2[/U][/B]
[U]Warm-Up[/U]10 minutes of jump roping
5 minutes of push-press and KBS warm-up, plus some pull-ups
10 minutes of dynamic stretching and mobility work
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
5 rounds in 9:37 (called for dinner so had to abort)
14 seconds faster than last time through 5 rounds, so a PR of sorts. I definitely had 10 rounds in me today.

During the warm-up I hit 10 consecutive DUs (my old PR) twice in a row and then got 12, a new PR. My goal this year was to hit 20 and it may come sooner than I thought.

This week I want to start twice a days, so we'll see how that goes.

Bill Houghton 01-03-2011 04:37 AM

Re: Over 50 Crossfitters Sign In
Happy New Year to you John.

Jim, nice work on "Jack" and the D.U. Why two a days? Are you prepping for games?

Jim Colby 01-03-2011 06:06 AM

Re: Over 50 Crossfitters Sign In
Building endurance for some triathlons and a marathon later this year.

Jim Cordes 01-03-2011 10:36 AM

Re: Over 50 Crossfitters Sign In
1/3/2011 WOD

5-5-5 Back Squats
Followed by:
1,000 M Row for Time
1 Minute Rest
8 Pull ups
8 Push ups
8 Kettlebell Swings (1.5/5)

First WOD since 12/22, so this is my longest time off since I started. Hit a PR for weight over the holiday, 168.5#. Yikes! Otherwise, basically slept 10 hours a day and ate a bunch of yummy but unhealthy food.

Only Augie and I showed up at 6 am! What's up with everybody?!

BS 165-195-225
1K Row 4:07
4 rounds plus pull-ups.

The time off really showed, this was harder than it should have been.

The Claw

Bill Houghton 01-03-2011 06:08 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Colby;885865]Building endurance for some triathlons and a marathon later this year.[/QUOTE]

Awesome! Have you been doing triathlons/marathons right along or is this a new undertaking?

Tonights workout:

Warm-ups, ROM, Box stretch (from mobility WOD for depth in squat), band shoulder work (mobility wod), etc..

WOD: 12-9-6 (scaled) Pull-ups, Burpees, 4:14

Skill work: Deadlift 1RM 445 PR

John Burch 01-03-2011 07:03 PM

Re: Over 50 Crossfitters Sign In
12/29 WU
2x30 GHD Back Ext
3x10 Reverse Hypers @50#
2x20 K2E

Floor Press 6@95 6@115 4@135
75 Pushup
75 Band Ext
HCHP 2x4 @115
WOD 4 1:00 rounds rest :45 betwen sets
10 Air Squats
10 Vert Jumps

48 Walking Lunge
2x10 pushup
2x10 air squat
3x10 reverse hypers
2x20 K2E
Back Squat 10x2 @ 185
Wide Sumo DL 60 @ 185
WOD 3 rounds
5 clean and jerk @ 135
75 jumprope
rest 3 rounds
15 pullup
15 O/H Squat @ 65

Deb Weber 01-03-2011 07:15 PM

Re: Over 50 Crossfitters Sign In
Looks like you guys ate your Wheaties over the holidays.
I drank BEER, Jack Daniels straight up, & ate some cookies.... it shows!:p
back to the grind.

[B]01.03.2011-Monday-Day 1[/B]
Warmup: Row 500 (1:57), squats, lunges, stretching (forgot my back and shoulder stuff)

Complete as many rounds as possible in 15:00 of:
15 ring dips
5 burpees
15 kettlebell swings - 24kg (16kg)
cash-out - 3:00 to get max effort thruster (1 rep max)
[B]6 Rds + 9[/B] skinny band. Disappointing! There were people who got 8-9 rounds on the bands, hard to believe their dips were full ROM?? (The firebreathers only got 5-7!!). I try to go slow & deep on every one, got rougher the last 2 rounds. I guess its all relative. Slowest burpees ever.
Cashout: Fubar'd this - my coach wanted me to start at 65#. No rack, had to load your own bar (PITA), started right away at a weight Ive made before (115#), cleaned easily & missed! Ran out of time & wound up stripping it to 95#. I should've waited till the end of the 3 mins, or started lower. Lesson learned.:rolleyes:

John Burch 01-03-2011 07:16 PM

Re: Over 50 Crossfitters Sign In
10 pullup
10 pushup
10 squat
20 GHD Back ext
20 K2E
Bench close, wide, normal grip 9 sets of 3 all @ 135
floor press 135
ring dips 8 sets of 7 @ 25#
KB Clean Snatch @ 30 each arm
Ring Rows
row 1000m
20 KB snatch @ 60
20 24" BJ
row 750
same as above
row 500
same as above

O/H squat
10 sumo wide stance @ 315
6x6 good mornings @ 135
3 rounds
5 power cleans @ 95
5 push press @ 95
5 back squat @ 95
15 burpee
2 rounds @ 115 same as above
1 round @ 135 no burpees

Jim Colby 01-03-2011 07:49 PM

Re: Over 50 Crossfitters Sign In
Bill, I've never done a marathon, but did tri's 10 years ago. Congrats on the DL PR. That's a serious weight!

[B][U]January 3[/U][/B]
[U]Swim Workout At Lunch[/U]
1x400 yds (untimed)
2x200 (3:33,3:28), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (3 @ 0:42,3 @ 0:41), on 90 secs

[U]After Work[/U]
10 minutes of jump rope drills
10 minutes of stretching and some pull-ups, push-ups and squats
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
[B]32:34 (unweighted, PR by 4:35)[/B]
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)

14 consecutive DUs during warm-up (PR by 2). Big PR on Murph, despite running at night with traffic, pot-holes, etc. Can't run as fast at night on that road. There are a lot of pot holes and cars keep their high beams on, blinding me so I can't see anything. Wasn't really pushing it hard all of the time on Murph, just maintaining a steady pace. Swimming felt good today as well.

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