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Bill Hoogsteden 06-04-2012 05:27 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;1066469]...PS. Looks like this is the 8,000th post in this thread. That's pretty cool.[/QUOTE] Yes it is!!

A couple of the CFWP Folks opened their own [URL=""] box [/URL] today! Thought I'd be there for moral support!

~50ft -
Walking Samson Stretches with PVC pipe.
Walking Lunges "Paddling" (In the bottom of the lunge, hold the end of the PVC pipe against palm and as far down the pipe as you can with other. Rotate your torso till you stretch the shoulder of the side you have the PVC end in your palm. Do the same with the other side.
400m run

1 rep max dead lift.


[I]Tried 345, but just couldn't do it! Psyched myself out! Next time do one above 300![/I]

"The Wright Flyer"
90 Single Unders
500m row
1 min rest between rounds


[I]1st round tried double unders, but went to single unders (3 for 1). Rowing went well trying to be consistent and focusing on hard pulls.
It was really neat doing the WOD in a new box. Totally old school and really cool! (The way CFWP was when it first opened![/I]

Jim Cordes 06-05-2012 11:14 AM

Re: Over 50 Crossfitters Sign In
6/5 WOD

Overhead Squat

These are probably the best overhead squats I have ever done. I went to full depth on all reps. If I did not feel any rep went to full depth, I did a 4th rep to make sure I got 3 legitimate ones. Thanks to Baker for coaching and pointing out my right knee tracked inward. Once I was mindful of the that I was able to keep it out. Huge props to KJ for 3-repping 120#!

Followed by:
6 Rounds For Time:
10 Burpee box jumps (24"/20")
200 M Run
1 Min Rest

I don’t know where the faster athletes found the time savings, particularly Tobin, because this one kicked my butt. Link to this morning’s white board (WFS): [url][/url]


Bill Hoogsteden 06-05-2012 06:05 PM

Re: Over 50 Crossfitters Sign In
Claw - Nice job on the OHS! They usually cause my knees to talk to me and not nice things!

Walking Lunges Swinging a 20# DB at the bottom on alternating arms
20 Good Mornings
Walking lunges thrusting the DB at the bottom on alternating arms
20 Good Mornings

Hollow Rock work

For time:
30 GHD Sit-ups
10 Deadlifts (225# Men / 185# Women)
20 GHD Sit-ups
20 Deadlifts (225# Men / 185# Women)
10 GHD Sit-ups
30 Deadlifts (225# Men / 185# Women)


[I]Was having problems with my shorts being pulled down on the GHD. On the 52nd GHD rep, I tried to readjust my shorts, letting legs out of the holders. Next thing, I knew, I fell and banged my head on the floor!! I figured it was time to stop & cheered the rest on. Turned out that I had neglected to tie the dang drawstring on my shorts! :ranting2:The worst thing I hurt was my pride.:shrug:

What we learned is to MAKE SURE the Draw String on one’s shorts are tied AND make any clothing ajustments OFF the GHD!![/I]

Bill Hoogsteden 06-06-2012 03:59 PM

Re: Over 50 Crossfitters Sign In
500m Row
3 rounds:
3 Wall Walks
10 45# OHS
15 AbMat Sit-Ups
10 Lunges (5 per side)

[I]Get up after each set of Wall Walks made me WOOZY! :yikes:[/I]

For time:
25 Handstand push-ups [I]Elevated Push Ups, since being upside down made me woozy![/I]
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders [I]450 Single-unders[/I]


[I]Clipped 38 seconds off this WOD since I did it back on 4 April! I thought I had Flashbacks during the Push Presses. Did the Push Presses in subsets of 5 reps except when I was at 40 & wanted to get past 50! Not a bad WOD![/I]

Cliff Miller 06-07-2012 07:32 AM

Re: Over 50 Crossfitters Sign In
back at it last nite after a couple of long days off with too much beer (if that is possible) and crappy food choices.

1 rep max bench 205 lbs. 1st time over 200 since my surgery


weighted good morning 95-125-145-165-200

Jim Cordes 06-07-2012 10:48 AM

Re: Over 50 Crossfitters Sign In
I'm finally officially a member of this group! 50 today.

6/7 WOD
50th Birthday!

50 rounds for time
1 bodyweight dead lift (155#)
2 pull ups
3 burpees

This was basically burpees with a couple interruptions. Thanks Christina for programming this on the fly, and thanks for all the nice birthday wishes this morning.

Rest of class did Cindy or Nate. Link to whiteboard (WFS): [url][/url]


Bill Hoogsteden 06-07-2012 06:43 PM

Re: Over 50 Crossfitters Sign In
Happy Birthday Claw!! Now your at the age when Birthday Burpees (Yay! Burpees!!) become a WOD themselves!! ;)

Cliff, Awesome on your bench!!

[B]Functional WOD:[/B] [I]Something [URL=""]CFWP[/URL] is doing outside, so we don't have to be constrained by the USAF gym "regs" as much![/I]
20m Tire Flip
400m run
20 Push-ups


[I]Slow, but it was a fun WOD![/I]

250m row
3 rounds:
5 Push-ups
5 Supermans
10 WB shots (20#)
10 AbMat Sit-ups

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps [I]Got scared into doing 95#[/I]


[I]This was a MAJOR SUCKFEST!! First round I did 29 BS straight!! Next six were 3 sets of 2 of 10 reps & 1 of 9! My knees were sore & back tight! Only saving grace was I wasn't the last one done!! Heaven help me if I went Rx! :yikes:[/I]

Deb Weber 06-07-2012 07:07 PM

Re: Over 50 Crossfitters Sign In
Happy birthday, Claw! Enjoy your day.:)

Tom Gallagher 06-08-2012 05:10 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]I'm finally officially a member of this group! 50 today. [/QUOTE]
Happy birth day.

William makes me hurt just talking about 3 x 30 backsquat I bet those 400 meters in-between were coordinated.

Other day fran modified 65# 12:30 I still need to work pull ups to string them on a 45 pull up WOD.

between today and fran OH squat 65# 5 x 5 push press and 5 x 5

Today drop squat kind of a partial squat clean (skill work)
Deadlift Major PR 295 x 3 308# for a single.:)
Tried for just over 300 but was mixing pound rated bumpers and 2.5kg metal plates.
Maybe I can do my 315# 6 ring circus blindfolded, since the mental part is huge.

Jim Cordes 06-08-2012 10:31 AM

Re: Over 50 Crossfitters Sign In
6/8 WOD

Split Jerk

Malzone wanted us to start the movement with the bar more on our fingers with elbows up than tightly gripped in hands. This was different from what I had been doing and took a little adjustment. I probably should have warmed up with a lighter weight, because the first 135 was really tough, so I did another set. By the third or fourth round I finally felt dialed in. Failed twice at 175, but the second fail was oh-so-close. 175 is my PR, so I'm not too disappointed in not hitting it today. I could easily have done 170, but I wanted to get 175 up.

10 PVC Situps
15 Russian KB Swings (2pd/1.5pd) (adv 3pd)
20 Double Unders

7 rounds + 11 reps.
Started much faster then slowed last two rounds. The 2 pood kettlebell swings, even Russian style, were the bottleneck. I did first 5 sets straight through, then 8-7, then 5-5-5. Double unders started poorly until I reminded myself to relax, swing the rope slower, and jump higher. Two or three of the sets went 20 straight through which was good.

This might have been the largest 6 a.m. class I've ever seen, 14 athletes! Link to this morning's whiteboard (WFS): [url][/url]


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