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David Cahn 10-03-2011 08:59 PM

Re: Over 50 Crossfitters Sign In
Nice job on the HSPU's Bill

Day 29 of Burpees!

“The Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
= 1 Rep

7 reps of the above without takin hands off the bar until after the 7th rep.
Add weight and repeat for a total of 5 Rounds.
Not for Time
No RX weight.
RX is keeping grip on the bar.

65-70-75-85-90 Rx'd

I felt like I dogged it. Very protective of my back. Watching the dudes max at 170. :notworth:

Bill Hoogsteden 10-04-2011 04:42 AM

Re: Over 50 Crossfitters Sign In
David - Great job on the bear complex!! Take it from me, protecting your back is a [U][I][B]GOOD THING!!![/B][/I][/U] :D

[B]NO Instructor Again!! [/B]:yikes: (That means "Someone" (yours truly) has to get things moving!! "I'm not an instructor nor to I play one on TV...")

400m run
10 Push Ups
15 Airsquats
5 Pull Ups

The good news is that our new Pull Up rig is ready to go, the bad news...

95# Thrusters
Pull Ups


Almost 2 mins SLOWER than 21 April 10 [I][B]BUT[/B][/I] this time it was Rx'd!! And I wasn't the slowest! I could feel the months of not having decent Pull Up bars, but I'll take it. Forgot how Fran makes Pull Ups the easy part of the WOD!

Claw - You're a beast!! ;)
Pat - Best of luck in PL meet!!

Tom Gallagher 10-04-2011 05:57 AM

Tom Over 50 and just starting to log it.
OK been playing for a while with crossfit time to log and hit goals.

Goals: increase vast amount of skill strength and strength.

Been at it for a while. Want to hit 315# deadlift in the next 4 months.
Headstand - way in the future. Very beginning of gymnastics statics L sit future.

15 minute AMRAP
15 air squats
15 Ab mat sit up
10 left then right assorted karate kicks (with speed strength)
10 push ups.

5 rounds + squats / sit ups
51 and still may be heading to my fittest.

Cliff Miller 10-04-2011 07:14 AM

Re: Over 50 Crossfitters Sign In
great work everybody. some truly inspriring numbers


hill climb up and down... 2500 feet elevation gain/loss 55 minutes...not sure of the length but when i got back to the parking lot and was waiting for my ride i read the stuff in the map kiosk. it said to allow for 2 to 2 1/2 hours round trip so i guess 55 minutes is an o.k. time.

yesterday packed drywall for 6 hours then at the gym

amrap 20 minutes

10-24 k.g. bamboo bench press
10-25 lb per side dbell bent over rows
5 perside pistols

7 2/3 rounds

then 10 hours of sleep

Jim Cordes 10-04-2011 09:48 AM

Re: Over 50 Crossfitters Sign In
10/4 WOD

6 Rounds for Time:
5 Handstand Push Ups
10 Clapping Push Ups
15 Sumo Deadlift Highpulls with a KB
20 Jump Lunges
25 Mountain Climbers

18:00 with one pad on HSPU and 1.5 pood kettlebell. This one looked long on the whiteboard and it was. Good news is all HSPU's went straight through, bad news is after the first round my head rarely or never went all the way down to the pad. Clapping push ups devolved to push up, clap, then collapse to elbows, and repeat. All other exercises were broken up, except I did a couple rounds of mountain climbers straight through, including last set. Those can go really fast, but they suck the life out of me. Ditto for jump lunges. Big class this morning, good job by Christina as coach keeping everybody on schedule.


Bill Hoogsteden 10-04-2011 03:08 PM

Re: Over 50 Crossfitters Sign In
Tom - Welcome Aboard!!:welcome: Looks like you're WELL on your way!!

Cliff - Can't imagine doing Dry wall all day & then doing a WOD!!

Claw - Push Up variations, Lunges & Mountain Climbers with SDHP's!! You are regularly venturing into firebreather territory!!


[/B]Team Plank Walks/ Wallball Jack Knives [I](A NEW goat!)[/I]
Team Side lunge Walk/ Paleo Sit hold with wall ball


Run 5K

[I]Wasn't the last but I'm not the runner I was.:mad:[/I]

David Cahn 10-04-2011 06:46 PM

Re: Over 50 Crossfitters Sign In
Welcome Tom! Look forward to your posts.

Day 30!!! of Burpee Challenge.

For Reps:
2min: KB swings 55/35
rest 1 min
2min: Dips
rest 1 min
2min GHD situps
rest 1 min
2min HSPUs
rest 1 min
2 min DB Lunges 35s/25s

Modified with 45# kb's and 2 abmats for HSPU's. 132 reps. First HSPU's:kicking0:

Cliff Miller 10-04-2011 07:27 PM

Re: Over 50 Crossfitters Sign In
william i just look at it as a warm up for the wod. :) i think my times have suffered a bit due to the drywall packing but i sure am enjoying my job again. it is great to be back out on jobsites and away from the office. and proving to the young kids that the old guy can still kick there butts!!

today the old guys rocked the box

back squats/box jumps
RX 225 lbs and 24"

me 5:36 rx
my buddy who is 54 4:57 rx (he is only 5' 7" so the 24" box jump is huge for him)

when i left the box tonite we had the 2 fastest times so far for the men at RX and even some of the fastest times for the men who scaled this one.:pepper::broc::broc::pepper:

Deb Weber 10-05-2011 06:33 AM

Re: Over 50 Crossfitters Sign In
WTG [B]Clif! John B[/B] no, it wasnt the janitor wisenheimer!

[B]10_4_11 Tuesday[/B]

[B]Powerclean Off Boxes[/B]
48kg/2 (2)
no problem all easy.

[B]Clean & Jerk 2+2[/B]
50kg (4) ugh! 2 weeks ago first clean at 50 w bounce. Today I struggled w/2+2.[INDENT]1 clean/miss/(pclean) 2 Jerks
2 cleans/miss/(pclean) Jerk
1 clean/miss/(pclean) 2 Jerks
1 clean/miss/(pclean) 2 Jerks[/INDENT]First clean was fine, wasnt getting a bounce w/second. Joe said wasnt keeping my back tight. Why is cleaning so much harder than front squat?? Powercleaning this is like nothing.

[B]Clean Pull off Boxes[/B]
55kg/3 (2)
60kg/2 (3)
67kg/2 (3)
I saw 67 and thought everything on here is heavier than granny is used to, but this & pcleaning was the easiest thing I did tonite. I forgot to point my elbows out, and still wondering why shrug after we're extending the bar up w/hips, Bob Giordano told Platt in front of me (Platt wasn't pulling, [B]I[/B] was, so I assume he meant it for me), don't SHRUG the bar up, its not a shrug - you power it from hips. Last nite Pete was telling his lifter TO shrug. I just did how Nick has seen me do, he told me emulate Mr. G. but he wasnt there to ask!!)
[I][COLOR="Red"][B]"focus on Deb, I will tell you who and what to emulate"[/B][/COLOR][/I] I'm the horse, just chattel anymore! :D

[B]Front Squat[/B]
48kg/4 (4)[INDENT]rep 4 didnt catch the bounce
rep 3 didnt catch the bounce
so switched
(2) 4 bounced all of these[/INDENT][B]
Press from Snatch Squat Position[/B]
20kg/6 (3)
no bouncing and no big deal.

Lot of missing last nite, my jerks weren't that great at 50. But everybody was missing, the guys had snatch off blocks at 110 or so.
And 2+2 c&j at 45 3 weeks ago I struggled the same way, now I can do 50, going to be positive and call it progress. Weird I dont feel these in my legs when I do them, Pete asks do my knees hurt (not at all) its more keeping my back up and like Joe said, my 'tight.'

Pat Quigley 10-05-2011 08:45 AM

Re: Over 50 Crossfitters Sign In
Deb,thanks for putting up all the process material from your work outs. It's not all about the numbers.

Bench day: multiple light sets of push ups and presses of lighter weights using bands. 3X 245, 255, 265 (4R). Good to have Coach Chadd to spot for me on the last set.

113m run
10 pull ups
113 run
10 bur pees.
Scale 5R in 25:38.

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