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David Cahn 09-06-2011 06:06 PM

Re: Over 50 Crossfitters Sign In
 
WOD
Teams of 2 complete a 20min AMRAP of:
15 Barbell jump squats 45/33
Indoor suicide sprint
3 Wall walks

*Only one partner may work at a time during the sprints and barbell jump squats – partner A is resting while partner B performs the jump squats and sprints and vice-versa.* However, both partners may overlap and complete their wall walks at the same time.

My partner and I completed 9 rounds. Those wall walks took a toll. Not clear in this description, each round started and ended with three wall walks.

Jim Colby 09-06-2011 06:08 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]Monday, Sept. 5[/U][/B]
Swam: 1x1000M, 1x500M

[B][U]Tuesday, Sept. 6[/U][/B]
Biked 6 miles, then ran 2 miles

Tapering this week for Half IM on weekend

Deb Weber 09-07-2011 04:37 AM

Re: Over 50 Crossfitters Sign In
 
Geez [B]Jim[/B] is like the bionic man!!
14:xx is a pretty good time for somebody at Ground 0 - you CF all the time, it'll be back before you know it, [B]Pat[/B]!!
(know exactly how you feel when I have to do GPP once in a blue moon – Im not allowed to run :( I do miss that about Crossfit, being so in shape)


[B]9_6_11 Tuesday[/B]

Warmup
[B]
Powersnatch (Hang ABOVE Knee)[/B]
20kg/4
25kg/4
30kg/3 (3)
These were good!! He said I was getting under perfect for a change (me, who does CF power lifts, where you try to pull it to you while you stay upright as possible ;). I miss crossfit!!)

[B]Snatch[/B]
30kg/3
35kg/3 (2)
25kg/2 (6)*

[B]Snatch Pull from Hang ABOVE Knee[/B]
45kg/2 (4)

[B]Jerk from Shoulders[/B] wheels fell off the bus, due to the snatch injury :(
35kg/3
40gkg/3
43kg/3
45kg/2 (supposed to do a triple, and then 3 triples at 48)

[B]Hyperextensions[/B]
0/10 (4)

That freaking Nick, he did it again!!!
Seemed like such an innocuous little workout. All these tiny pieces he's been giving me one at a time; and NOW I see the big snatch picture! Know exactly what he wants me to do.

I stopped thinking for the beginning and they were great tonite. He said my position was great and I was getting under on the hangs, for a change. He even said a few were perfect. I was much snappier and he said it was good (will still need to work on speed - I just have to glance around to realize THAT).

On the ones from the floor, they started pretty well w/speed etc. He was trying to get me to sit lower faster, was going ok for a while. But I realized with the heavier weight and when I try to slam myself under - the bar is in good position but I PUSH the bar forward, and stop the sit higher than I should - I realized Im worried that I'll go all soft at the very bottom and lose it. And I tend to be way too narrow landing. Gotta get over that. So instead of going up to 40 I went to 25 and did doubles practicing going down fast (Nick left during 35s, leaves me with Justin babysitting).

I also asked him about the extension/pull height - he said yes, you have to jump under fast and - he is of the school of thought that when you're experienced, as soon as you break the weight off the floor your body KNOWS how high to pull... pull to armpits/nipples on sn/clean and get your a$$ down.

Bummer with my trap and the jerks, it seized up on me with that tight burny sore and they sucked from the get go.

The gym was packed...all kinds of student athletes in there; the one kid told Nick he's not sure about this school, 'supposed to be professional college athletes! - but the bar racks are locked up!' They are locked, when no one's there, the bars are expensive and they damage them, and Danica has a bar she keeps locked there too. He just squatted to parallel the kid, coulda done that in the globo part (but no!) I hope the janitor notices the place is packed with 17-25yos good looking girls soon. Giving me the heebie jeebies!!

Cliff Miller 09-07-2011 06:54 AM

Re: Over 50 Crossfitters Sign In
 
i think jesse was reading one of his crazy russian book over the weekend.

5x5 bulgarian split squats w/saftey bar

85-95-105-115-120

then 5 x 1 minute plank hold

got up to 45 lbs weight added by the 5th round. really did not feel all that great by the end.

Michelle Simpson 09-07-2011 09:37 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Bill Houghton;982031]:rofl: Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups :rofl:[/QUOTE]

I [B]ABSOLUTELY ADORE[/B] that you posted this. I've been after my dead-hangs for well over a year. I can band kip, band dead hang and even strong chest to bar with a band, but ask me to dead-hang and I still lack 2-4 inches. I keep trying and I know that one day we will have a thread party over it. Very nice work Bill, now stay will them everday.

I've been busting my arse as usual.

[B]9-5[/B]
Garage WOD 20 min AMRAP:
10 20" box jumps
15 35# KB swings
20 sit-ups
30 single jumps
6 full rounds.

[B]9-6[/B]
7x3 Thrusters
65-75-80-85-95(2)-90-95(2)
That 3rd 95# thruster was elusive yesterday, but I can't complain. I managed 2 sets at 95# and my 1RM was 95# before this wod.

[B]9-7[/B]
Lumberjack 20
20 160# Dead lifts
400m run
20 44# kb swings
400m run
20 65# OHS
400m run
20 burpees
400m run
20 C2B band
400m run
20 20# db cleans
400m run
35 minute cut-off, made it through 11 reps of the db cleans.
I gotta say, rarely do I leave the box feeling defeated, this morning I felt just truly defeated. I'm over it now, but totally do not like it when that doubt creeps in. :eek:

Perry Dean Freedman 09-07-2011 04:32 PM

Re: Over 50 Crossfitters Sign In
 
Thrusters: 3-3-3-3-3-3-3

95, 115, 125, 135, 145, 155 (2 reps failed), 150 (2 reps failed), 145, 150 (2reps, failed), 145

Might have been able to get those 3rd reps if I had bumper plates and wasn't worried about failing and dropping the weights.

Cliff Miller 09-07-2011 06:01 PM

Re: Over 50 Crossfitters Sign In
 
5 rounds

30 20 lb ball slam
20 ring pull ups
10 20 lb dbell press

14:31

my shoulder is not real happy ... kinda bumed.....

John Burch 09-07-2011 06:22 PM

Re: Over 50 Crossfitters Sign In
 
Deb I think you should call the janitor's bluff, Then let us know how that works OK
Bill 2 dead hangs is 2 dead hangs and that's good stuff sweet
9/1 jumprope
3 rounds 10 loader tier flips flip tire jump in jump out
after push 135# prowler around in parking lot
3x10 T2B
9/2 2000m row 9:58 5x15 pushup 5x20 siyups row 2000m 8:53

I lost the WOD for 9/5
9/6 wu jumprope
max DL standing on 25# bumpers 6@135 1x225 1x315 1x345 1x365
5x10 good mornings @ 115
5x10 bent over row @115

WOD 4x 100# sled pull 20 air squat sled pull distance ?

m/56/180

John Burch 09-07-2011 06:25 PM

Re: Over 50 Crossfitters Sign In
 
9/7
shoulder press @135 155 F@165
10x8 Tate press 4x8 @25 4x8 @35
8x7 upright row @95

WOD 5 rounds
run 200m apx
3 C&J @ 135

7:04

m/56/180

Pat Quigley 09-07-2011 06:50 PM

Re: Over 50 Crossfitters Sign In
 
after warm up, pull up progression from dead hang. 5-4-4-3-3.

30-25-20-15-10-5 for time of:
situps
supermans
knees to elbows
stiff leg dead w. 115#
40+ minutes.

I just had to grind thru this. I was ready for oxygen at the end. tough to be on a comeback!:ranting2:

Jim Colby 09-07-2011 07:19 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]Wednesday, Sept 7[/U][/B]
Ran 2 miles easy (around 18 mins)

David Cahn 09-07-2011 09:13 PM

Re: Over 50 Crossfitters Sign In
 
Day three of burpee challenge

Back and chest workout at the gym.

Perry Dean Freedman 09-08-2011 03:56 PM

Re: Over 50 Crossfitters Sign In
 
4 sets of 10 dead hang pullups.

4 mile hill run on treadmill. Run 1/4 mile @ 10 degrees and recover for 1/4 mile flat, etc.

Very hard.

John Burch 09-08-2011 06:02 PM

Re: Over 50 Crossfitters Sign In
 
9/8 wod
231 jumprope
66 hand release pushup
55 Abmat sit ups
44 45# KB swings
33 T2B
22 24" BJ
11 Burpee
17:04

m/56/180

Deb Weber 09-09-2011 04:28 AM

Re: Over 50 Crossfitters Sign In
 
[B]9_8_11 Thursday[/B]

warmup

[B]GPP[/B]
65 wallball w/8# (they have one dynamax 20# Im trying that next time)
30 lunge circles
30 russian twists
[B]
Power Snatch + OHS[/B]
25kg/2+2
30kg/2+2
35kg/2+2 (4)

[B]Front Squat[/B]
30kg/2
35kg/2
45kg/2 (4)
the last one i tried just sitting at the bottom... i guess the bounce thing is important.

Recovery workout; no coach tonite. Tired, not sleeping w/hurricanes and floods and whatnot. I got the idea speed is what unlocks your power. And, its much harder for me to arch my back starting on the floor than in a hang, maybe mobility work??

David Cahn 09-09-2011 06:19 AM

Re: Over 50 Crossfitters Sign In
 
9/8/11

Day 4 burpee challenge
Team WOD
100/80/60/40
Double unders (or 2x singles)
Sit-Ups

Then a timed team mile run

We did 7:30 and 7:55

Fun and didn't kill me. New box so all our WODs are team this week.

Michelle Simpson 09-09-2011 07:28 AM

Re: Over 50 Crossfitters Sign In
 
[B]9/8 rest[/B]

[B]9/9[/B]
2x10 deadlift, lift two reps in 10 seconds and rest for 60 seconds.
205#-205#-205#-205#-205#-205#-205#-195#-195#-195#
205 is pretty close to 95% of my previous 1RM, I've got not a single complaint this morning :)

Pat Quigley 09-09-2011 10:27 AM

Re: Over 50 Crossfitters Sign In
 
saw a competition in mid October, so I decided to start the Wendler 5-3-1- program again this Monday. No one showed for the 6 am class, so I spent the time easing back into my lifts and getting some coaching.

Multiple air box squats, ham stretches, etc.

2X5X 135 BS, 5X 185, 5X225, 3X 335.

DL: 2X5X 135, 5X225, 3X315, 2X405, 1X495.

2X15X225 DL for speed.

Good start. My hands took a minor beating.

Jim Colby 09-09-2011 12:02 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]Thursday, Sept. 8[/U][/B]
Swam 1K in lake, then
biked 10 miles

[B][U]Friday, Sept. 9[/U][/B]
Rest Day

Perry Dean Freedman 09-09-2011 04:21 PM

Re: Over 50 Crossfitters Sign In
 
Dead lift: 2-2-2-2-2-2-2-2-2-2

185, 215, 225, 235, 245, 255 (PR), 275 (PR), 275, 265, 255

Went down in weight at the 8th round cause a buddy said my form was wrong. My hips were going up first. To save my back I didn't try for 285. Will work on form at lighter weight.

Very happy with my progress. Could barely DL 185 4 months ago.

Bill Hoogsteden 09-09-2011 06:28 PM

Re: Over 50 Crossfitters Sign In
 
Great Work Everyone!! Been busy at work & home (but not too busy to CrossFit!!:D)

Bill H - Great job on stringing a couple of Strict Pull Ups together!! Doing something new for you is what one of the things CrossFit is about!!

David - You doing Challange? I did it last year starting in Nov until they slapped me in the Hospital for a DVT. I ended up being "The Biggest Loser" in a Maintain your weight contest over the Holidays! The Burpees (Yay! Burpees!) were a major factor in my win!

[B]5 Sept[/B]
Gymnastics WOD:
900 single unders [I]Broke my rope @~700[/I]
200 squats
100 Push Ups

30:00 [I]Squats & Push Ups took longer than They should have![/I]

[B]6 Sept

WU:[/B]
Hollow Rocks to supermans and back
Bootstrappers
weighted walking lunges/planks

[B]WOD:[/B]
30-20-10
1 Pood KB swings
Abmat Sit Ups
170# Deadlifts

12:29 [I]not the last, but slow! Got to work on my KB swings, using my hips![/I]

[B]7 Sep
WU:[/B]
400m run
2 rounds
10 pushups
5 lunges
5 bear walks

[B]WOD:[/B]

Tabata "This"

Air Squats
Push ups
95# SDHP
Abmat Sit Ups

16, 5, 3, 10 [I]Boofed up the 1st round of SDHP so the best score was 3![/I]

[B]8 Sep
WU:[/B]
300m run
50ft
high knees
butt Kickers
Front/back/front leg swing walks
10 Pushups

3 rounds-
25 air squats
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]

3 min Hollow Rock
3 Min Bear Walk for distance ~200ft
5 min rest
5 min AMRAP
3 115# Cleans
5 Burpees (Yay! Burpees!)

4 rounds + 3 Cleans [I]I woke up with a sore back which is why I went with a lighter weight for the cleans & tried to focus on form![/I]

[B]9 Sep
WU:[/B]
300m run
5 rounds
10 renegade rows
5 Burpees (Yay! Burpees!)
10 Abmat Sit Ups
20 Air Squats

[B]WOD:[/B]
Randy
75 75# Power Squats

11:48 [I]Clipped 3:12 off my previous time back in May!! :pepper: :kicking0: Had to do 20 Burpees (Yay! Burpees!) for "dropping the bar", but it was a SWEET way to end the week![/I]

David Cahn 09-09-2011 06:48 PM

Re: Over 50 Crossfitters Sign In
 
Bill, thanks for reminding me! Day five of Burpee challenge! Nice week Bill Can't imagine doing that gymnastics WOD, even with a couple of large helium balloons tied to my back.

Tonight was a leg day at the gym with my trainer. Front squats on the smith machine (25lbs each side), heavy leg press (6 plates each side:PR I think), leg extensions, lunges, sissy squats and calves.

Deb Weber 09-10-2011 10:19 AM

Re: Over 50 Crossfitters Sign In
 
Burpee Challenge - they're not so horrible if you do 30 every day. I kinda miss them! And it also got me 100 burpees in just under 7 minutes. I miss being in shape.

[B]9_10_11 Saturday[/B] at FDU
got a email from Nick he be there at 9:30. welcome if Im free - OMG the whole baseball team was training. I got my usual platform. Everybody else waited. Except Kyle, Pete's 12yo wrestler, he worked in w/me - been training a few months already stronger than me.
[B]
Power Clean from Hang Above Knee
[/B]25kg/4
30kg/4
35kg/4
40kg/4
44kg/3 (2)

[B]Clean & Jerk[/B]
35kg/2+2
40kg/2+2
45kg/1+2 (4)
annoying. One clean at 45 is easy, the next a struggle to get up, gotta be my catch and landing somehow. So much easier when my chest is up. Last jerk was the best, i should practice more. Im going to try 1-2 [B]THREE[/B] count so my dip (1-2) is slow and then explode.

[B]Clean Pull from Hang Above Knee[/B]
50kg/3 (4)

[B]Backsquat [/B]]Nick said Im a weakling, yet I LOOK like I can backsquat a lot. I dont know these were all pretty easy. They dont bother my legs, its keeping my back up. And Im not the one keeps programming 50 50 50. Best thing about the baseball team, my squats looked good compared to most of theirs (too much weight not enough depth knees pointing in). Haha!!
40kg/4
45kg/3
50kg/4 (4)

[B]Snatch Push Press from Shoulders[/B]
35kg/3 (4)
like doing PVC....

Got that meet in 2 weeks in Garden City LI. Everybody going, Nervous as anything. I wish I was more consistent and stronger. I hope I dont bomb. I hope i can make my coach proud.

David Cahn 09-10-2011 12:27 PM

Re: Over 50 Crossfitters Sign In
 
Burpee challenge day 6.

I forget her name but a named WOD. Did 30 power snatches. 75lbs. Took me just a few minutes. Was a team WOD. Quick but did earn my first ripped callous :kicking0:

Good luck on your meet Deb. You sound more than ready!

Perry Dean Freedman 09-10-2011 02:17 PM

Re: Over 50 Crossfitters Sign In
 
23.5 mile bike. Big hills and added some sprints on the flat (relatively) areas. 1 HR. 27 mins.

Bill Hoogsteden 09-10-2011 08:50 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;984051]... I miss being in shape...[/QUOTE]
WHISKEY TANGO???!!!! Ya coulda fooled me!!! :rofl:

[QUOTE=Deb Borbone;984051]...Got that meet in 2 weeks in Garden City LI. Everybody going, Nervous as anything. I wish I was more consistent and stronger. I hope I dont bomb. I hope i can make my coach proud.[/QUOTE]
You' gonna KICK@$$!!! ;)

[QUOTE=David Cahn;984084]... Quick but did earn my first ripped callous ...[/QUOTE]
Wear 'em with Pride!!

[B]WOD:[/B]
3RFT:
50m swim
25 Push Ups

7:24 [I]Under the watchful eye of my lovely & gracious wife who doesn't understand why I do these "Superman Workouts". She tells me I'm showing off, but I retort that I want to be able to raise my arms above my head & be able to get myself off the pot when I'm 64!

BTW, the only thing sweeter than setting a PR is to do it 2 days in a row!! Clipped 1:31 off my time for this two weeks ago!!! :pepper:[/I]

Perry Dean Freedman 09-11-2011 11:26 AM

Re: Over 50 Crossfitters Sign In
 
core routine

30 power cleans @ 135 lbs

5 sets of 5 back squats @ 225 lbs

5 sets 5 of bench presses at 205 lbs.

Bill Houghton 09-11-2011 04:33 PM

Re: Over 50 Crossfitters Sign In
 
Friday's WOD "Helton"

3 rounds
800 M run
30 db squat cleans (25 lbs ea)
30 Burpees

44:57

Bill Hoogsteden wrote "BTW, the only thing sweeter than setting a PR is to do it 2 days in a row!! Clipped 1:31 off my time for this two weeks ago!!!"

Nice work Bill. Ooorah!
__________________

Deb Weber 09-11-2011 04:56 PM

Re: Over 50 Crossfitters Sign In
 
Thanks everyone, for the encouragement.

[B]9_11_11 Sunday[/B]

2 Mile brisk walk (water OMG the water - mosquitos gnats and biting flies Im a mess!!)
[B]
Bench[/B]
45#/10
65#/3
75#/3
85#/3
95#/3
105#/3
110#/3
115#/2
120#
20 min later - 125# (f) I waited for a spot, shoulda gone for it alone.

[B]Pullups/Chinups[/B]
[B]
Abs[/B]

I asked my coach Nick about two lifters I watched Sat - I noticed they bend their arms at the start of the 2nd pull - to bring it in to them closer. And I got the speech "do you HEAR when I coach you?" Yes he HAS told me repeatedly it slows down bar velocity and its wrong. Just checking since it seems they do it right by their crotches. Im still envious that their barbell is closer to their crotch than my bar is to me. Oh yeah and the baseball team made me feel real good about my squat, for a change. :cool:

Pat Quigley 09-12-2011 10:16 AM

Re: Over 50 Crossfitters Sign In
 
Deb, good idea to wait for a spot on bench for any new weight.

Bill H., set your goals for a little higher for 64. At the rate you are going and the development of Crossfit games, I suppose that there were eventually be true age group competition like other sports: 60-64, 65-69, etc.

Wendler: 5-3-1. Back Squat: 5X 240, 285, 315. Stopped at 285. Knees problem that required attention. Coach gave me a route.

Skill work: Jog 200m., Pull up progression (closed grip) dead hang 10,8,6,6,6.
Front squat (limited by knee issue)

WOD: 5RFT: 200m run, 50 DU, 10 thrusters 115#.
Scales: Row, Singles, Push press 95#. 17:17.

Good work out, still rebuilding my aerobic base.

Bill Houghton 09-12-2011 06:03 PM

Re: Over 50 Crossfitters Sign In
 
Four rounds:
Run 400 M
15 thrusters (65#)
15 pull-ups (blue band)

32:11

Bill Hoogsteden 09-12-2011 06:36 PM

Re: Over 50 Crossfitters Sign In
 
Deb, Bill Houghton - Pat speaks with much wisdom! Great Job on your WODs! ( Especially on Helton, Bill!)

[B]WU:

NO Instructor!! That means it falls on me! :yikes:[/B]

400m run

50ft (B-ball court with):
High Knees
Butt Kickers
Frankenstein walks
Hip openers
25Ft Burpee Broad Jumps/25ft broad jumps

PVC Pass throughs
PVC Push downs
10 Push Ups

[B]WOD:
[/B]5-5-5 Back Squats
5-5-5 Bench Press

185#-225#-255# Back Squats [I]Right [/I][I]knee started talking, but it felt good, PR the next time around![/I]
185#-205#-215# [I]Only made 4 reps on this in July, so I'll take it![/I]

David Cahn 09-12-2011 09:03 PM

Re: Over 50 Crossfitters Sign In
 
9/11/11
Burpee Challenge day #7 The rest of the day was a rest day, much of which watching the 9/11 ceremonies. Very emotional.

9/12/11
Burpee Challenge day #8

300m Run
30 “Curtis P’s” with squat cleans 95/65# (I did 75#)
300m Run

16:18

Nice work on all those PR's Bill and William. I am just determining my P's....R's to come with time.

Cliff Miller 09-13-2011 06:27 AM

Re: Over 50 Crossfitters Sign In
 
friday

6 rounds

6 turkish get ups 35 lbs
6 36" box jumps
400 m run
3 min rest

38:25

saturday/sunday

split/deliver/stack firewood

10 cords/6cords/2cords

monday

5-5-5 front squat
225-245-355

1-1-1 bench press
135-155-165

my bench press while 70 lbs under my last p.r. is 30 lbs more than last time i did 1-1-1 for bench press so i will take that as a sign that my shoulder while still sore and not happy much of the time is getting stronger

Perry Dean Freedman 09-13-2011 07:00 AM

Re: Over 50 Crossfitters Sign In
 
4 Rounds: 400M run; 15 Thrusters @ 95 lbs; 15 pull ups: 26:53.

Did the run a little slower (fluctuated between 6 and 7 minute miles) so I had more in the tank for *thrusters. *Don't know if it's a good strategy. Will try all out running next time this WOD comes around.

Michelle Simpson 09-13-2011 08:46 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;984889]4 Rounds: 400M run; 15 Thrusters @ 95 lbs; 15 pull ups: 26:53.

Did the run a little slower (fluctuated between 6 and 7 minute miles) so I had more in the tank for *thrusters. *Don't know if it's a good strategy. Will try all out running next time this WOD comes around.[/QUOTE]

Nice Perry!

They gave us a 20 minute cut-off and I just finished round 3 at the cut-off with 65# thrusters. I was not a happy camper. Sacrificing speed for the heavier loads is a head game for me.

[B]9-13[/B]

OHS 1-1-1-1-1 75#-85#-90#-95X-95#
FS 1-1-1-1-1 105#-110#-115#-120X-120X-120X all in my head.
BS 1-1-1-1-1 115#-125#-135#-145#-155#

No complaints. :)

Perry Dean Freedman 09-13-2011 04:14 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Michelle Simpson;984943]

They gave us a 20 minute cut-off and I just finished round 3 at the cut-off with 65# thrusters. I was not a happy camper. Sacrificing speed for the heavier loads is a head game for me.

I don't understand the 20 min. cutoff. What's the objective in that?

Michelle Simpson 09-13-2011 04:46 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Perry Dean Freedman;985122][QUOTE=Michelle Simpson;984943]

They gave us a 20 minute cut-off and I just finished round 3 at the cut-off with 65# thrusters. I was not a happy camper. Sacrificing speed for the heavier loads is a head game for me.

I don't understand the 20 min. cutoff. What's the objective in that?[/QUOTE]

Generally speaking the trainers will cap a WOD they think should be done in a given amount of time based on mainsite demo times. Some days I get disgruntled with it because I'm trying to get my WOD's closer to Rx'd in weight and that forces me to go slower. I have no doubt I would have finished the WOD between 26-28 minutes. I have often wondered if other boxes do that. Especially since I'm one of the only 4 or 5 masters aged peeps there.

Bill Hoogsteden 09-13-2011 05:45 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - Sounds like you're making GREAT progress!! That's what you need to focus on!!

David - I'm still finding my "P"'s in many ways!! ;)

Michelle, Perry - I know that frustration when they cap a WOD, but that usually means that the WOD becomes a different one, i.e. starts using a different metabolic pathway. I usually trust what the instructors are telling me to do. Frustrating at times, but it's been working so far!

[B]WU:[/B]
Plank holds to "bird dogs"
Hollow Rocks
40ft walking lunges with rubber bands over head touching the ground with each hand every 2 lunges
40ft broad jumps from squat with rubber band over head & 3 pass throughs every 2nd jump

Snatch Balance Practice

[B]WOD:
[/B]30 26# Left Handed Kettlebell Snatches
1000m row
30 26# Right Handed Kettlebell Snatches
1000m row

13:56 [I]What leg smoker!! 30 KB Snatches & THEN row!! Tried to focus on form (Especially my hip extension!!). Was the 1st one done in the class! Next time I'm going for heavier weights!![/I]

Deb Weber 09-14-2011 04:13 AM

Re: Over 50 Crossfitters Sign In
 
[B]9_13_11 Tuesday[/B]

[B]GPP[/B]
5 Rounds
15 Wallball
20 side Lunge w/ball up & down
20 Russian Twist
10wallball w/20# dynamax (they only have one much easier than I remember)
[B]
Hypers[/B]
0/8 (2)
10/4 (4) 10kg plate on my head/back; Nick came while I was doing these - said too easy pbly going up next time

[B]PowerCleans[/B]
30kg/3
35kg/3
40kg/3
42kg/4 (4) He asked me to go faster. I did, he said good. Happy w/these not that bad anymore.

[B]Backsquat[/B] wasnt programmed he just said do some squatting
35kg/3
40kg/3
45kg/3
50kg/2 (5)
55kg/3 no problems
55kg/1 dump; by this time my trap/snatch boo boo was killing me - when it hurts, its just as painful as the day I did it, feels like a knife stuck in my back there. I didnt bounce i just wanted to get the bar off my neck. Kinda disappointing it was going pretty good, the squatting; again a student made mine look GREAT!

[B]Snatch Press from Bottom Position[/B]
25/4 (i had trouble after 2 - Oak & Goeller were yelling 'just DUMP it' and I wouldn't, so lite went to knees and got up - did another 2. Nick said, thats too heavy go down! (I watched Dan & Oak & Danica and THEY've got no arm bend when they pull. Hell no!!)
22/4 Nick said these were still too heavy, bouncing & not punching them enough and
20/4 (2) :o weakling :( Only deb could get fat and weak WLing!!

They were talking about somebody talking to some girl and will it be a relationship like a bf/gf thing or what (theyre ALL young very good looking very nice boys great personalities! can date anybody!!). Pete and I were laughing in the codger's corner - I told them, what youre worried about THAT? "relationship" "marriage" overrated!! Doesnt matter - you either committed or not regardless of how "official it is; if the girl's talking to you at all about seeing you and then, its well, oh, i kinda sorta have a BF - SHE'S NOT COMMITTED! fair game go after it! Probably think Im crazy, but you can be married and NOT committed!! Granny giving life advice, OMG :rofl:
I saw my grandbaby on a sonogram today just one (twins & triplets run through all four families) - looks like a speck! Its the size of a grain of rice yet - he/she (i dont care, long as its a healthy baby) due in April. Well I know it'll have light blue eyes and blonde hair!!


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