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Deb Weber 01-05-2011 05:31 PM

Re: Over 50 Crossfitters Sign In
That sounds like fun Claw!

[B]01.05.2011-Wednesday-Day 3[/B]

Warmup: Row 500, squats, lunges, pushups, OHS drills, et al shoulder mobility & stretch

5 rounds for time of:
5 power snatch - 95# (55#)
10 pull-ups
cash-out: 30 burpees
((shedkickers rx'd: same format, squat snatch 95# (65#) / chest to bar pull-ups, cash-out: 45 burpees))
[B]9:34 Rx[/B] Not a great effort, slept on my side funny and my left neck/trap/shoulder are all stiff. Ice. Im thinking 7-8 mins next time. Coach says I got the power snatch down, next time have to do squat snatch. I like doing these lifts, just not so fast - form gets sloppy. (My shoulders hurt watching other people snatch!)
50 lying tricep extension

Jim Colby 01-05-2011 05:52 PM

Re: Over 50 Crossfitters Sign In
[B][U]January 5[/U][/B]
[U]Swim Intervals[/U]
1x400 yds warmup (untimed)
2x200 yds, 2 minute RI (3:26, 3:27)
4x100 yds, on 3 minutes (1:34x2, 1:36, 1:37)
6x50 yds, on 90 seconds (0:41x2, 0:42x4)

Felt a little sore today, which is not surprising on the second day following my first double workout day (swimming + Murph). However, I felt better after the warm-up 400 followed by some stretching and surprisingly my times were slightly faster today. No workout tonight, as I need some rest.

John Burch 01-05-2011 07:04 PM

Re: Over 50 Crossfitters Sign In
That is a sweet O/H squat William
Decline Bench
Tricep Band ext
Dips 2x15
Bent over row

WOD 5 rounds
10 KB Squat Clean @70
12 pullup


Bill Hoogsteden 01-05-2011 07:57 PM

Re: Over 50 Crossfitters Sign In
Guys - Thanks for the kind words on my "The Other Total". I was suprised myself at how well it went, especially since I couldn't even get a Clean above 125# the week before Christmas!

Claw - "...Got to pound on a heavy bag for a while, which was satisfying." Boy can I relate! Need to do some of that my self!!;)

800m run
45# Good Mornings
45# Overhead Squats [I](Haven't I done enough Overhead Squats!! ;))[/I]

[/B]Tabata Deadlift, 165 # barbell (5 reps)
-Rest 1 minute-
Tabata Weighted pull-up, 15 # DB (1 rep)
-Rest 1 minute-
Tabata Weighted squat, 45 # plate (held plate, 10 reps)
-Rest 1 minute-
Tabata ring dip (5 reps, no shoulder strength left! ;) )
Total – 21 (smallest number of reps for each round completed)

[I]I love Tabatas, but the weighted pull ups & dips were killers! My dead lift went from 15 the first round to 5. It was a great workout now that it's done!!:rofl:[/I]

Terry Dickman 01-06-2011 09:22 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Burch;887258]That is a sweet O/H squat William[/QUOTE]

Precomp workout
- Dead Lift – 1,1,1 – (70% 1 RM) 335 lbs for for all 3 sets; 180 sec rest between
- Bench Press 10,10,10; 180 sec rest between
- 20 double unders, 5 breaths x 5
- 3 sets of 10 unbroken knees to elbows

One more day of precomp then 2 days rest then PL meet on Sunday.

Jim Cordes 01-06-2011 10:55 AM

Re: Over 50 Crossfitters Sign In
1/5 Workout

Did Small Group Training @ SBAC with Becky. Included TRX work, medicine balls slams, wall balls, and ropes. Moving those heavy ropes for 30 seconds is harder than it looks!

The Claw

Jim Colby 01-06-2011 07:03 PM

Re: Over 50 Crossfitters Sign In
Good luck Terry. Impressive looking deadlift!

[B][U]January 6[/U][/B]
[U]Lunch-time at Office Gym[/U]
15 minutes of jump-rope and mobility/stretching
Back squat: 10x45#, 10x135#, 5x185#, 5x215#, 3x240#, 3x270#
Bench press: 10x45#, 10x135#, 5x195#, 3x220#, 8x240#

[U]After Work in Garage[/U]
[B]Ski Circuit[/B]
3 Rounds of:
25 x 24" box jumps with full hip extension at top
50 squats
50 walking lunges
48 x 12" slalom pattern hurdles
1 minute wall sit @ 90 degree angle
3 minute rest between rounds
round 1 - 6:10, round 2 - 6:20, round 3 - 6:15
Shoulder, calf, hip, hamstring stretching

Hit my 2011 goal of 20 consecutieve DUs and was so happy that I stopped! Need to up the goal. I was surprised I hit that goal so soon, but once I got the hang of it the numbers seemed to increase quickly. Really happy with my bench press today. In December I couldn't do this many reps at 225#. Getting faster at the ski circuit. Good day today! :kicking0:

Michelle Simpson 01-07-2011 02:03 PM

Re: Over 50 Crossfitters Sign In
Hi All...No slacking here...just crazy busy.

[B]12-31 1/2 Murph (my first Murph)[/B]
800m run
50 pull-ups (band)
100 pushups
150 squats
800m run

[B]1-3 3 rounds for time[/B]
400m run
30 OHS 35#
21 pull-ups (band)

[B]1-4 (am WOD) Front Squat 3x5[/B]
100-105-110-115-120 (pr by 25#)
[B]1-4 (pm WOD[/B]
5K run 32:52

[B]1-5 Fran[/B]
55# thrusters
band pull-ups
My goal for this Fran was to do all of the thrusters unbroken.
7:22 compared to 8:04 on 12-13

[B]1-6 (am WOD) AMRAP 18 Minutes[/B]
4 power cleans 80#
8 push ups
16 butterfly sit-ups
11 rounds + 3 cleans

[B]1-6 (pm WOD)[/B]
500 KB swings American std 26#

[B]1-7 "Rankel" 20 minute AMRAP[/B]
6 Dead lifts 165#
7 Burpee pull-ups NO FREAKING BAND!! UGLY but done.
10 KB swings 53# russian std.
200m run

Rubbed my pinkies raw on the 500 KB swings and today just finished them off.

Murphy's law = 53# kb swings in a WOD the day after a 500 swing challenge from a friend. :rofl:

Pat Quigley 01-07-2011 05:59 PM

Re: Over 50 Crossfitters Sign In
Sounds like you guys had a great New Years. I don't "drink" but I had more than enough cough syrup w. codeine for the bronchitis. Glad that's about over. Using an albuteral inhaler, it helps.

Back to the gym today for the first time in 2.5 weeks.

Strength: BP: 5X135, 5X185, 2X5X 225.
DL: 5X135, 5X225, 2X5X 275.
BS: 5X220, 5X250, 2X5X 300(Cybex machine)

Fran: used 2X35#DB's: 6:40. Not my slowest ever--but close. Breathing was terrible. Should have brought the inhaler to the gym.

Anyhow, good start back.

BTW, found out that the use of certain antibiotics is associated with tendon tears. I was on a Zpak and not in that class. The literature names one of the antibiotics called levoquin (?).

John Burch 01-07-2011 07:19 PM

Re: Over 50 Crossfitters Sign In
good to see ya back at it Pat
30 GHD Back Ext
2x20 GHD Back Ext
3x12 Reverse Hypers @ 50#
4x12 55# KB swings
10 Sets 2 Box Squats @ 135#
10 DL@ 245#
WOD 4 rounds
20 push press @ 75#
15 air squat
10 thrusters @ 75#
I did this WOD by myself and did not time it

great work on the DU and bench Jim


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