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Pat Quigley 12-21-2011 07:58 AM

Re: Over 50 Crossfitters Sign In
Odd morning at Tribal. Starting to ease my way back a into the powerlifting.
Bench press: 10X 135, 10X185, 5X 225, 1X275.

3rope climbs(or 6 ascend and descend from floor to standing)
10 kte
20 lunges w. 45# barbell OH
Run 400m.

Scale half reps and 3 rounds. 16:10. I was gassed. Could no longer work continuously so I stopped after 3rounds.

This was a class of one.

Deb Weber 12-21-2011 08:19 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]OK grace @ 115# 12:18.[/QUOTE]
Nice time... full clean or power?? (I suck at cleans!)

WTG [B]Pat![/B]

Cliff Miller 12-21-2011 08:48 AM

Re: Over 50 Crossfitters Sign In
nice work everyone.

signed up yesterday to be part of a 7 person running relay for a 81 k.m. running race. told my coach yesterday never in my wildest dreams would i have thought i would ever be doing something like that. funny how an accident can change your whole perspective on your ability to do or not do things.

yesterday's wod

20 min amrap

400 m run
10 situps w/10 lb dbell behind neck
15 55lb on axel bar sumo deadlift hi pull
10 45lb plate on shoulders lunges

4 rounds 10 situps + 6 sumo pulls

Michelle Simpson 12-21-2011 10:01 AM

Re: Over 50 Crossfitters Sign In
Cliff I'm glad you like running, me not so much!

8 rounds + 18 reps

After 3 rounds had to scale to smallest band and bench push-ups because I'm trying to break the "worming" habit. F'ing Bench push-ups will do it because I hate them.

Cliff Miller 12-21-2011 11:22 AM

Re: Over 50 Crossfitters Sign In
michelle. who said anything about liking running.:)

i am just getting into it because i don't think i will ever mountain bike like i used tobe able too.

Perry Dean Freedman 12-21-2011 01:28 PM

Re: Over 50 Crossfitters Sign In
Rehab day as my shoulders are so tight I can barely bench anymore.

Bench: 4 sets flat 6 x 185; 4 sets incline 6 x 175; 4 sets decline 5 x 185; 4 sets dumbbell flys 10 x 50 lbs.

4 sets scapular raises 15 reps with 20 lb DBs; 4 sets reverse flys 15 x 20lbs; 4 sets straight arm kickbacks 15 x 20lbs

3 sets triceps rope press downs 10 x 50lbs; 3 sets seated overhead triceps presses 8 x 80lbs; 3 sets lying french presses 10 x 85lbs; 3 sets one arm dumbell bent arm kickbacks.

Bill Hoogsteden 12-21-2011 07:11 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Tom Gallagher;1016081]OK grace @ 115# 12:18.[/QUOTE]

Tom - NICE!!

[QUOTE=John Burch;1015987]David we do band good mornings by standing on one end of the loop and placing the other end around back of neck or shoulders

William thats funny stuff I thought we did these WOD'S and lifts to keep from growing up?...[/QUOTE]

I was so much older then, I'm younger then that now!! ;)

[QUOTE=Cliff Miller;1016117]...signed up yesterday to be part of a 7 person running relay for a 81 k.m. running race...[/QUOTE]

Wow!! So cool! Just south of here, Kentucky has [URL=""]The Bourbon Chase/[/URL], which is a 200mi relay through the Bourbon Trail that I've wanted to try. You need a ten or eleven person team and it fills up almost at least a year before each run! I'm sure your run will be at least as fun!!

Michelle - Great job on Cindy! My experience has been that the scaled reps are just as brutal as the Rx'd ones!

Pat - Killer WOD even for 3 rounds!! Ascending and descending from floor to standing is no easier than doing rope climbs IMHO! Great Job!

Deb - You got it! (Now, if I can get to saying "Stuffed up nose" fast, I'll feel better! :D)

1 mile run

Tabata “Fight Gone Bad”

5 Stations, do 8 rounds of each (20 sec of work, 10 sec rest) before moving on of:

20# Wallballs
75# SDHP
24" Box Jumps
75# Push Press
Row (for calories)

236 including 42 calories

[I]Brutal!! Wallballs were the best (lowest round was 7 reps). Box Jumps were my goat (only did 24! :censored:). Don't remember FGB being this bad!![/I]

John Burch 12-21-2011 08:58 PM

Re: Over 50 Crossfitters Sign In
Thanks Deb
william Now I do like that one I was so much older then I'm younger that that now:rofl: Who sang that
My fav is
We don't quit playing b/c we get old, we get old b/c we quit playing

max bench with bar held by red bands from overhead
135 225 275 315

max 3 pushpress 135 155

6x8 Tate press w/ 35# DBs

WOD 7 rounds
row 300 m
3 power cleans @ 135

post 2x16 ring row and jumprope


Tom Gallagher 12-22-2011 12:54 AM

Re: Over 50 Crossfitters Sign In
I need to work on that not getting old thread....
Setting PRs, but getting out of bed in the morning is slooow on some days.
Maybe we need a scoring system...
Deadlift xx pounds than when I was 30 +4
Ankle tweak hurts when I run -2
Elbow tendonitis -1
More pull ups than 30 +2
Yes better than I ever was!:super:

PR deadlift 280# x 2.

David Cahn 12-22-2011 07:30 AM

Re: Over 50 Crossfitters Sign In
Death by 10m
15 rounds

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