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Deb Weber 09-25-2011 03:17 PM

Re: Over 50 Crossfitters Sign In
[B]9_25_11 Rudy Sablo Memorial Meet[/B]

It wasnt the best day for this, I was slow today and didn't feel any pull from my legs in snatch. oh well next time.

44 Nick said, this was the slowest he's ever seen anyone do a snatch and still make the lift thru brute strength (?)Need more practice)
46 ([I]miss[/I] - clarked it, dont ask me why i didn't just throw it, but I didnt - head games. Joe said, you pulled that to your chin (unfortunately I pull everything to my chin, trying to get over that, im better now with lighter weights in the clean anyway.

58 ([I]miss[/I] - i had a very sloppy catch, and rushed my jerk - i didnt think I had a stiff back when I dipped, too slow & pressout)

These were all power cleans, my call, b/c they're easier for me and not that I CAN'T squat it but my iffy landing (Ill have a weight that I make three times, same weight the fourth time land wrong, cant stand it up. Sometimes my feet go IN not out, seemed dumb to miss b/c of that).
There was only 5 girls, the next oldest was 42 nd she was the best lifter, missed her last CJ that would've qualifiedher for the american Open - lovely to watch her, and the other three as well, all teens/twenties I would say.

I got to see Kyle and Lou and Nicole lift.

I met some interesting people. One guy told me, I need to lose weight, that's why I'm not flexible (I don't agree). Another guy, I know I should know who he is, but couldn't remember, small much older asian gentleman, kept saying I had a nice shape - i couldn't understand what he was trying to tell me, which drove me crazy, b/c it was probably a good tip - didn't know if he meant my form (can't really be my form, my form is NOT good, although he DID give me an A-Ok on my first clean & jerk).

Nick videotaped, he supposed to show them to me.

He said he was proud, anyway.

Evening at home[B]
Backquat triples[/B]
110# (4)

Jim Cordes 09-26-2011 10:24 AM

Re: Over 50 Crossfitters Sign In
9/24 WOD
"Deck of Death"
Card rank determines reps, face cards = 10, Ace = 11.
Clubs = sit ups
Diamonds = box jumps
Hearts = burpees
Spades = squat
Joker = 400 meter run.

The whole class did this one together. About 28 minutes.

9/26 WOD
20 Rounds for Time:
5 Pull Ups
10 Push Ups
15 Squats

20 rounds of Cindy in 28:20. Started at a slowish pace and didn't really vary too much, although starting at round 6 or so I had to break up push ups and starting a little after had to break of pull ups. Really worked on legit reps, Baker called me out only a couple time, which is good for me. I was on 15th round at 20th minute, and my Cindy score is 16, so I was a little slower. This was just long and grueling.


Pat Quigley 09-26-2011 01:03 PM

Re: Over 50 Crossfitters Sign In
Deb congradulations on getting thru your first competition. Likewise when you go to one of these competitions, you meet interesting people---most have something to say--some helpful, some not. I just like to met and compete.

Strength: 3rd week of cycle: Back Squat: 5X280, 3X315, 1X355.

Snatch practice. HSPU progressions

1RFT of 9,7,5: Snatch (75#), Muscle up progressions: 5:38.

Perry Dean Freedman 09-26-2011 05:09 PM

Re: Over 50 Crossfitters Sign In
Yesterday: Should have taken day off as burned out from "Santiago" the day before. Did a classic chest workout but could hardly lift. Made up for it with a good core routine.

Today: 6 mile run. Some hills, but kind of coasted through this run with ease. 51 minutes.

Bill Houghton 09-26-2011 06:01 PM

Re: Over 50 Crossfitters Sign In
15 min amrap
10 wall balls 14#
10 K2E
10 box step up/down 20"

5 rounds + 1 WB

Slow come back.

Cliff Miller 09-26-2011 06:59 PM

Re: Over 50 Crossfitters Sign In
great work everybody over the weekend.

congrats deb on your first of many comps!!


12x2 16" 205 box squats
5-5-5 bench press
135-155-scratch due to shoulder not feeling well


40 minutes crazy streching
10 minutes bench press with kettlebells/rubber bands/bamboo bar
got up to 5 reps with 84 lbs


30 reps front squat 180 lbs


David Cahn 09-26-2011 08:38 PM

Re: Over 50 Crossfitters Sign In
Lot's of impressive lifts here. Congrats on your competition Deb. Great job! Gonna post the video of your lifts?

Sept 25
Day #21 Burpee challenge

Rest day. Ran a mile with my daughter, did some abs and burpees on the front lawn. My 13 year old beat her old dad with a final kick. You go girl! :pepper:

Sept 26
Day #22 of Burpee challenge.

Shoulder Press 7×1 +1 +1 First were with a band @ 95. Then single shoulder press @ 135#(PR) :kicking0:
6min AMRAP:
5 Thrusters 95#
40 Single Unders

Got through 4 +5 Thrusters and a few skips

Jim Cordes 09-27-2011 09:43 AM

Re: Over 50 Crossfitters Sign In
9/27 WOD
Behind the Neck Split Jerk
Followed by:
3 Rounds – 1 Minute at each station, 1 Minute rest in between movements
Front Squats (95#/65#)
Double Unders
Overheads (95#/65#)

212 on 3RFT as Rx'd.

Big class, coached by KJ. Too much work in too little time, it would have been nice to get my 7th rep on the BTN Jerk because 145 was a PR and there was more in the tank. The 3RFT was interesting. First set of front squats went straight through to 20, then broken up just once on subsequent rounds for numbers in the high teens. Started with 60 d/u's, then down to 40 then to mid-30's. Front squats were the bottleneck, very hard to get full depth when I was so tired. Something about the short work intervals made it hard to push 100% on this one. I normally am a big fan of Malzone's programming but this one needs some tweaks. More time on the lifting for one, then maybe less rest on the 3RFT.


Perry Dean Freedman 09-27-2011 03:49 PM

Re: Over 50 Crossfitters Sign In
7 alternating rounds of 3: Presses and back squats:

Presses: 95, 105, 110, 115, 120, 125, 130(2reps, failed), 125

Squats: 185, 205, 215, 225, 230, 235, 245 (my PR for one rep was 255, so this is a PR for 3)

Finished with 10 presses at 95 lbs and 20 reps of 135 lbs squats.

Core routine.

Deb Weber 09-27-2011 05:31 PM

Re: Over 50 Crossfitters Sign In
Thanks everyone!!

[QUOTE]Congrats on your competition Deb. Great job! Gonna post the video of your lifts?
My coach tried to send, he's going to put on youtube, Ill post a link so you guys can laugh!! On the upside, I guess i can press out, what, 127,128# now!

[B]9_27_11 Tuesday[/B]
Front Squat
40kg/3 (2)
45kg/3 (2)
50kg (10) had 2 misses in here, because I worry Im not low enough when I bounce, so I tried twice to go rock bottom and sat there. Cant get up without the bounce!

[B]Clean Liftoff+Clean Pull+Clean Liftoff+Clean Pull[/B]
45kg (3)
50kg (3)
55kg (2)
60kg (2)
65kg (2)

The whole gym was teasing me about the slow a$$ snatch at the meet. Nick also said wait till i see the video of the snatch I clarked - he said I pulled it to my chin, if Id only sat a tiny bit...
Nick said forget the weight remarks, Im tall, Im a 75kg that's that. And said it wasnt a very high level tournament, when i do it RIGHT my form probably better than most of them there. Let everything go in one ear out the other, just listen to him. Said Lou probably had the best form and a Russian heavy that I didnt get to see.
I had one guy come over after Nick put me on a platform to warm up, yelling at me "who told you to do that? did someone tell you to do that?" he was talking about lifting my feet but I was just doing bar drills; as I was telling him, 'my coach is right there', Nick turned and said (not nicely) 'get the hell away from my lifter!!' Apparently he's not a popular person with our entire gym cuz they were all laughing and rolling their eyes when I told them. And Nick might take me to another meet.

On pulls he told me, do what HE tells me. Stop looking at other people and everyones in a different stage of development. The best on pulls in our gym is, surprise, Bob Giordano; he told me I can watch G, other people - well most people do them wrong.
And the guy I thought was asian, because he was so small and he reminds me of filipino friends I have? He's russian. He told me that's Arnold and they have the same coaching philosophy. I can listen to him (yeah, if I could understand Russian i could!!). I need to wear a 'property of nick curry' singlet next time. He must be a good coach, can get a granny from not being able to snatch even the bar to 100#.
and, I got to see HIM snatch tonite. After squats.

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