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Perry Dean Freedman 11-01-2011 08:35 AM

Re: Over 50 Crossfitters Sign In
Pat: I do have a home gym but its not cross fit worthy...yet!

Yesterday, at home:
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

31min. My L sit pullups were in need of some Levetra. Closer to an I.

Today: 4 mile run: 30 min.

David Cahn 11-01-2011 10:49 AM

Re: Over 50 Crossfitters Sign In
Back from Paris. Didn't keep up with Burpees nor WOD's nor Paleo...but it was worth it!

Amrap 15 minutes:
7 Cleans (SQUAT)155/105
300m Run

Scaled down to 95#. Front squats a real challenge for me.

4 + 7 + 100m

Felt good afterwards.

Jim Cordes 11-01-2011 02:56 PM

Re: Over 50 Crossfitters Sign In
11/1 WOD

Max double unders in 5 mins
201* (PR by 11)

Find your 3 Rep Max Backsquat
185-225-235*-245(f, 1 only)

Two PR's in one day, not bad. I always enjoy the noon class.


Perry Dean Freedman 11-01-2011 05:42 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;1001012]11/1 WOD

Max double unders in 5 mins
201* (PR by 11)


That is an awesome DU number. I still can't link more than a couple of DUs in a row.

Cliff Miller 11-01-2011 06:23 PM

Re: Over 50 Crossfitters Sign In
jim....awsome job on the double unders...beat me by about 200


shoulder mobility and dbell press, dbell bench press

then 3 rounds

10 bench press w/12 kg kb per side suspended with black rubber bands and bamboo bar
10 12 kg goblet squat
150 2" box jump with heels landing fully on box each jump.


Bill Hoogsteden 11-01-2011 06:39 PM

Re: Over 50 Crossfitters Sign In
Claw- What a Firebreather!! Way to go!!

JSR- Welcome back! What is "SS"?

Cliff- It was. Only beaten by today's WOD!

Perry- A garage gym is only CrossFit worthy by the intensity of the work done in it! (My humble opinion!)

40 ft walking lunges
Hollow rock work
shoulder mobility
Planks ( pull in opposite KTE)
20ft reverse hurdlers

21-18-15-12-9-6-3-6-9-12-15-18-21 reps of:

KBS (1.5 Pood)


[I]Brutal! I call it a "valley" because it gets easier than harder. Didn't know which was worse KBS or Push-Ups![/I]

John Scott Rezendes 11-02-2011 01:24 AM

Re: Over 50 Crossfitters Sign In
@ Deb. Thanks!
@Hoogsteden (I'll bet they called you "Hoogs" in high school) SS is Starting Strength, Coach Mark Rippetoe's seminal work re: powerlifting and linear progression. It is my training bible; especially for form and technique. And he is one funny SOB to boot.

OK, then. Today:
WU: 5 minute stationary bike; C2 Tabata

75# SDHP
21" box step-ups with 45# bar overhead

Deb Weber 11-02-2011 04:23 AM

Re: Over 50 Crossfitters Sign In
11_1_11 Tuesday[/B] coachless for snatch again
Low back and butt have been sore since this upramped programming....

Powersnatch + OHS[/B]
35kg/2+1 (3)
eh these were ok, nothing as bad as the other nite....
40kg/2 make and a miss
43kg/0 miss (forward) same deal no speed or zing
[I]supposed to go to 46 too, at this point I got annoyed and dropped back to 35kg.[/I]
35kg (15) approx, zing is back!
[I]I can FEEL when its a good one, the bar lands BACK, and I'm automaticaly on my HEELS and it's easy. No arms pulling.[/I]
30kg (6)
[I]these lighter weight ones I worked on FAST, I swear I felt like Danica, finally one cohesive rise extension and jump under, no arm pulling. Probably the nicest ones Ive done. Nick would say, you CAN do it (right). Now do it. Why dont I always do my light snatches like this?? Ain't the programming, ain't the coach. must be ME. :([/I]
25kg (6)
[I]I've begun to think Ive been teaching myself to be comfortable on my toes, with the heavier weight.
Even the light ones that were excellent, Im realizing Im feeling a little panic in catch that the bar isn't where it almost always is. W/heavier I still want to arm pull.[/I]
[B]Drop Snatch[/B]
40kg/2 these sucked, pbly bc my back is toast
60kg/2 (3) same deal, my legs dont feel much, trouble keeping back tight
[B]Good Morning[/B]
30kg/4 (4)

It was a pretty empty gym b/c the power problems all over the state, no coaches - me, Oak, House Dan & Graber. After I got annoyed and went down to the 35kg's snatch, I said to Oak and House, [I]'am I going to have to reteach myself how to do this every single time I snatch? I got my zing back, I can feel when its no good now - it feels like Im either not in enough hang or im trying to extend and the bar is forward, not near my leg...I can do it quick and right at the lower weight... why can't I do it like that with the heavier weight??"
[/I] Oak just had a little smile and House said [B]"....THAT'S THE WHOLE SPORT"[/B]


Jim Cordes 11-02-2011 09:53 AM

Re: Over 50 Crossfitters Sign In
11/2 WOD

Kettlebell Snatch R
Kettlebell Snatch L
Knees to Elbow

5:24 with 1 pood kettlebell. I modified by starting with my left (weaker) arm. K2E's probably could have been higher.

Since we had extra time at the end of class, Zach added 2 mins max squats: 85. Pleased with this. It's 7 off my PR, but I used up a lot of juice on the WOD.


Jim Cordes 11-02-2011 09:55 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Scott Rezendes;1001128]@Hoogsteden (I'll bet they called you "Hoogs" in high school) [/QUOTE]

Love it! :D Since we're all high schooler's at heart, I think your new Crossfit nickname is hereby "Hoogs."


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