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Pat Quigley 12-17-2011 01:49 PM

Re: Over 50 Crossfitters Sign In
Warm up.
5X5 front squat: 65,85, 135, 185,225.
Had to do this with bar resting on shoulders and arms crossed in front of bar.

Tabata this. 217 reps total. Had to sit out last few rounds of squats. Too winded.

Jim Cordes 12-17-2011 03:56 PM

Re: Over 50 Crossfitters Sign In
12/17 WOD

AMRAP 20 min w/ a partner
(one partner works while other partner holds)
30 sit ups/ plank hold
30 push ups/ hollow hold
30 squats/ squat hold

4 rounds + 3 situps.
Worked with Stacy Gannon, and we moved fast! The holds were harder than the movements.
Huge class, 28 people. That's the biggest class I remember for a non-special event WOD. Guess everybody is getting their pre-party appetite up.

This will be my last CPC WOD for two weeks. I'm on vacation next week, and the box is closed the week after that. I have big plans for programming my own WOD's on the cruise ship and then in the globo gym when I get back; we'll see how that pans out.


Perry Dean Freedman 12-17-2011 04:44 PM

Re: Over 50 Crossfitters Sign In
Reading your posts. Some I credible work for you old codgers.


Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

My timer stopped. Finished somewhere between 24-30 min. Was in Pukeville after 3rd round but managed to hold things down. DUs need a lot of work, but are improving.

David Cahn 12-17-2011 04:59 PM

Re: Over 50 Crossfitters Sign In
I agree with you Perry....some great work here.

Nice front squats Pat...that's impressive!

1 Christmas Power Snatch (95#) (75 scaled)
2 Ring dips (bands)
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″)
10 10′ Wall-Balls (20#)
11 KBS (55#
12 Thrusters (95#) (75 scaled)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.30 minute cut off!

This was a fun one. Scaled the Power Snatch and Thrusters to 75#. Took me 31 minutes...didn't make the cut but kept going. I had my 13 year old daughter there with me...she counted and made sure her old dad didn't stray (or cheat).

Deb Weber 12-18-2011 05:15 AM

Re: Over 50 Crossfitters Sign In
Nice PR's Michelle! :highfive:

Some nice deadlifting #'s; wonder if I could DL 300 (if my coach let me DL.). i bet I could.

Perry Dean Freedman 12-18-2011 04:05 PM

Re: Over 50 Crossfitters Sign In
Sunday: Rest day

Early morning: Very easy 3 mile trail run with the dog. His time would have been better but for 2 dumps during run.

Core routine during Giants game. Most depressing core routine this season.

Post game: 30 clean and jerks @ 135lbs.

Except for Giants game, a good day.

Deb Weber 12-18-2011 06:08 PM

Re: Over 50 Crossfitters Sign In
[QUOTE]Core routine during Giants game. Most depressing core routine this season. [/QUOTE]
that...and then the Jets.

John Burch 12-18-2011 06:12 PM

Re: Over 50 Crossfitters Sign In
12/18 Crown Point's Firebreather competition
I was the oldest guy signed up for this one, couple guys were in the late fourties

first WOD was a DL ladder I was in the intermediate Group
start DL at 275 and work up to 465 I made it to 425 which is a 10# PR
Wheels fell off after that with Fran next and a added twist of a sprint ( run, jog) between each round 8:00 cut off time I made 4 thrusters into the last round

WOD 3 every 1:00 do 4 burpees 10:00 cut off all lifts @ 95
20 thrusters
20 push press
20 O/H squats I made 3 before time ran out
20 front squat
after this WOD you have 3:00 to hit a 1 rep max Ground to floor/ 165# for me

Todays Competition was humbling for myself as I stunk it up pretty bad, and I am a long way from being ready for 2012 open, not to mention I still have not gotten Double unders


Tom Gallagher 12-19-2011 01:13 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=David Cahn;1015032]I agree with you Perry....some great work here.

John those are some serious good numbers and I am 5 years your junior.

Been ok with consistency, but not tracking close.
Did a 15 minute Cindy, lost track of rounds
10 pull ups single hand swing 55 pound KB 10 each hand then 20 singles
4 - 6 rounds in 13 minutes.

21 - 15 - 9 BS @ 135 pull ups 13.5 minutes.

I'll be first to wish you all Merry Christmas (or fill in your Holiday here)

Pat Quigley 12-19-2011 09:51 AM

Re: Over 50 Crossfitters Sign In
John,good work.

Warm up
Dead lift and push up progression:
5X5 DL: 135,185,225,315,365(last set was more like2-1-1-1)
Push ups:51,35,30,30,25.

15 wall ball
15 bur pees
3 min. Rest.

Scale 7 reps each.

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