Re: Over 50 Crossfitters Sign In
 

Nice PR [B]Diane[/B]. Snow tonite. Pbly not as much as where you guys are, we'll see. It seems like summer was just yesterday.
Well wishes to everyone recovering :)


[B]Push press: 3,3,3,3,3[/B]
Warmup - 15x45#, 5x55#, 5x65#
75/85/95/105/110(f)
[I]Didnt get any at 110, darn. But last time I didn't even get 100 so Im happy. Next time Ill breathe properly & get it.[/I]

[B]WOD[/B]
3 rounds for time of:
30 box jumps
30 ring push-ups
10:08

[B]Bonus WOD:[/B]
2K row for time
[I]I went right to this without resting more than a minute. Big mistake, 9:42.[/I]

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Snow? What's that?

[B]12-7-09 [/B]
Recovering from my 7th wedding anniversary. Wasn't much of a celebration considering my lovely bride is in Iraq. Thank god for Skype; it just rocks.
WOD: 3 Rounds for time of:
800 m row
21 x #95 power clean
Time: 24:43.4

[B]12-8-09[/B]
1000m row (4:19.1) followed by:
3 Rounds of 21-15-9
GHD
Back extension
Time: 22:42.1 The gym doesn't have a GHD so I improvised on the back extension machine. Probably going to snap my spine doing that one day.

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CFC WU
WOD
Row 1000m
40 20# wall ball shots @ 10'
rest 5min
AMRAP in 12:00
10 75# push press
10 24" box
10 SDHP @ 75#
5 rounds

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Sunday, rest (reasonable after the Lumberjack)
Monday, boring 30 min cardio

Tuesday
Deadlift 5-5-5 225, 235, 235;
ME pull ups 5sets, 3min rest, 20, 12, 10, 10, 10

We got a blizzard. Going to be a classic Chicago snowstorm. Don't call it the Windy City for nothing.

Jeff

Re: Over 50 Crossfitters Sign In
 

Jeff,

Where do you work out? My sister and nephew (both of whom I'm trying to get into CF) live in St. Charles.

Thx


Diane,

Congrats on the deadlift PR!

Re: Over 50 Crossfitters Sign In
 

Hi. I'm not over 50, I'm almost 46 but am happy to be on this thread.

eileen

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WOD for Time

50, 30, 20
wall ball shots
pull ups

My time was so bad I won't post it.

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Quick one:

Respirator on full workout

800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats

For time:

5 rounds

10 db swings #50
10 db squat cleans #40's

10:14

Was listening to the Stone's Gimme Shelter with Lisa Fischer for this one. Great track!:kicking0:

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[B]12-9-09[/B]

[B]Deb's[/B] got some great WODs and I liked this one....EXCEPT, I forgot to read the part that said rest exactly 6 minutes between efforts. I was totally gassed.

AMRAP (1) in 12 minutes of:
15 back extensions
10 K2E
5 pull-ups
[B][COLOR="Red"]rest for exactly 6 minutes[/COLOR][/B]
AMRAP (2) in 12 minutes of:
5 burpees
10 kettlebell swings - 24kg (16kg)
15 goblet squats - 24kg (16kg)

Exactly 5 rounds as RX'd followed immediately by a miserable
4 rounds +5 burpees and 10 KB swings

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WOD today - shoveling heavy slush for time!! I have gotten stronger though. Did 10-15 95# front squats and 10 backsquats just b/c I passed the rack in the garage.
[B]John SR[/B] now you know how I felt for the bonus row....
[B]Dave[/B] love that track; pbly never hear it in our gym - almost every session, Clutch is blaring; I've become a fan!!