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Jim Colby 05-31-2011 07:30 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;942599]Colby, I know. But straight through is harder, therefore better. :D
Choose the wrench. :stir:

I don't think its harder, just different and slower. If you run the miles fast and push it hard on Cindy, its a brutal metcon and mentally very tough. Going straight through is harder on the muscles and slower because you need to take more breaks, so you lose the metcon benefits. I also think there's more risk of an overuse injury if your form starts to break down and you can only do a couple reps at a time. At least that's my experience. I give you a lot of credit for gutting out that last Murph of yours though! Going straight through is brutal on the muscles and I like the way you pushed the pain threshold. Good story about the bloody bar! Nice work!:highfive:

[U][B]May 31[/B][/U]
Resting HR 55
2.6 mile hill run at easy pace (24:05, Avg. HR 126, Max HR on hill 138)

Felt really good today.

Cliff Miller 05-31-2011 07:34 PM

Re: Over 50 Crossfitters Sign In
warm up

400 m jog
400 m run (faster each 50m till sprinting)
400 m jog

death by 20 meters

10 rounds

Perry Dean Freedman 05-31-2011 07:42 PM

Re: Over 50 Crossfitters Sign In
Sunday: Toughest, and slowest 5 mile run in a long time. Think my legs were tired.

Monday: Squats: 20 @ 135; 15 @ 185; 10 @ 205; 5 @ 225; 15 @ 185

Presses: 8 @ 95; 5 @ 115; 5 @ 125; 3 @ 130; 1 @ 135; 12 @ 95

Hammer curls: 6 sets of 10 @ 45

Lying French curls: 6 sets of 10 @ 95

Core: 100 crunches; 3 min. Planks elbows and feet on plyo balls; 50 bicycle crunches; 3 min. Plyo planks; 50 crunches on plyo; 3 min plyo planks.

Tuesday: 4 mile run. Felt a little stronger and much faster than Sunday, but not nearly as good as the last few weeks.

Back to the cross fit WODs tomorrow. Power cleans ( Still very new to me). After that maybe I should work on making these entries more interesting. I'm putting myself to sleep.

Cliff Miller 06-01-2011 06:44 PM

Re: Over 50 Crossfitters Sign In
long day all around so i was looking forward to going to the gym because it was box squat wensday. even due to having a minor medical issue removed from my neck area monday nite and getting 6 stiches in the process i knew box squats were out for me today. yesterday my coach says to me "not to worry" says jesse. "you will still get to squat tomorrow nite" i was looking forward to tonite all day.

we set up 2- 20" boxes w/me standing on them wearing a belt and dangling 140 lbs off the belt. 5x10 squats. by the end it was one of the worst feelings i have ever had in my legs.

then 3 x
zerker position w/axel bar and 50 lbs. 80 m. walk
15 back extensions
30 sit ups


glad to have tomorrow nite off.

Perry Dean Freedman 06-01-2011 07:36 PM

Re: Over 50 Crossfitters Sign In
WOD: 1111111 power cleans. Only second time doing pcs and not a clue as to how much I can or can't handle. Re-hurt my elbow (tendinitis ?) on first rep as bar was too out in front. Didn't hurt for the rest of the set, bit hurts now.

95, 115, 125, 135, 145, failed at 155 twice, 145, 135.

Now I have a base line to grow from. Cool movement, but I need a lot of practice at it.

Jim Colby 06-01-2011 07:46 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Perry Dean Freedman;942668]
Core: 100 crunches; 3 min. Planks elbows and feet on plyo balls; 50 bicycle crunches; 3 min. Plyo planks; 50 crunches on plyo; 3 min plyo planks.
Perry, tough looking core workout. Great work!

[QUOTE=Cliff Miller;942168]my legs were still sore yesterday morning.
jim i think the dogs were more tired than we were yesterday. the 3 year old rottweiler did not even want to get up to say good by in the morning. also if you want epic powder come to whister. 10 feet in 10 days a few years ago. i remember wiping out on my snow board and looking up at the top of the snow and thinking to my self "i hope no one comes along and skis over top of me"[/QUOTE]
Cliff, I was out there twice in 2009. If I'm out there again I will let you know. Whistler/Blackcomb is awesome. These days, I'm getting my powder fixes at Snowbird/Alta. Tough choices you know?

[B][U]June 1[/U][/B]
Resting HR 53
[U]Brick Night (Bike/Run at medium pace)[/U]
Cycled moderately hilly 15 miles (46:50, PR by 1 sec, Avg HR 126, Max HR 138), then
Ran 2.6 mile very hilly route (24:01, Avg HR 136, Max HR 148)
3x10 L-dips

John Jaeckel 06-02-2011 05:38 AM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1. Month 4, Week 4
OHS Day Deload Phase

OHS 5x45


15 GHD Situps
25 Jump Squats w/Oly bar
20 Presses w/bar

Cliff Miller 06-02-2011 06:32 AM

Re: Over 50 Crossfitters Sign In
i know all to well about choices jim. since we live in the "outdoor recreation capital of canada" it is all about what adventure we want to do on a given day.

last nite during the hockey game 4 of us were talking about the upcoming weekend and what to do with no definate winner so we compromised..a decided to do a B.C. triathalon....skiing/boarding a grouse mountain in the a.m., golf here in squamish after lunch and then a mtb ride also here in squamish after dinner. should sleep well after that day. can hardly wait for the weekend now!

Jim Colby 06-02-2011 05:34 PM

Re: Over 50 Crossfitters Sign In
Cliff, what a day you have planned! I'm so jealous! Oh, and congrats on the game last night. Vancouver scored with 18 seconds left! Wow.

[B][U]June 2[/U][/B]
Swam 4 x 500 meters
2-3 min RI between first 3 sets and only a few secs between sets 3 and 4
Felt like I could just keep going today. Did I say that I love swimming at the outdoor pool?!?!?! :kicking0:

Deb Weber 06-02-2011 05:55 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]Cliff, what a day you have planned! I'm so jealous! [/QUOTE]

[B]6_2_11 Thursday[/B]
Warmup, a little stretch.

[B]Snatch + OHS[/B]

[B]Power Clean[/B]
45kg/2 (3)
48kg (2)

[B]Clean Pull[/B]
55kg/2 (5)
60kg (3)

[B]Clean & Jerk[/B]
35kg/1+2 (2)
40kg/1+1 (4)

[B]Bench Press[/B]
35kg/4 (4)

[B]Back Squat[/B]
55kg/3 (2)
52kg/3 (2)

Thought I was doing a very lite recovery workout today so OHS the other day, I had a few beers watching the game last nite, stayed up late ugh. And, Nick said I don't wanna see that, do the next workout on the program. geez. Snatch was lousy, slow and shaky catch :( Everything today was a light manageable weight, bench was a joke - so kinda disappointed. The only good thing was he said my cleans technique was good. I was having trouble w/my feet in the jerk, first two were crappy I could feel my back foot drag, then I started splitting normally. Squatting, either lost some strength while I been dogging it with the knee pain, or I'm going lower than I was and it's harder. Still hard for me to get my hips under me on the way up. Felt like I was losing form at 55, my knee was hurting, so I dropped it.

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