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Perry Dean Freedman 11-22-2011 03:38 PM

Re: Over 50 Crossfitters Sign In
Wow. You guys do care!

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups


John Burch 11-22-2011 07:18 PM

Re: Over 50 Crossfitters Sign In
DL with chains 4@135 1@225 1@365 1@375
Power clean 135 165 185 F @ 205
5x8 good mornings @ 115
reverse hypers and GHD
EMOM 15:00
5 push press @ 95
30 jumprope

WOD 3 rounds
15 ring dip
10 push press
row 200m
15 ring dips
10 push press
row 300m
15 ring dips
10 push press
row 400m


Bill Hoogsteden 11-22-2011 07:19 PM

Re: Over 50 Crossfitters Sign In
Perry, at the end of the day, if you fudge the numbers, you only hurt yourself! I'm as guilty as anyone on slacking, yet I do my best form & do the best work when I'm the last one in a WOD & everyone is watching & cheering me on!

Michelle, With most of the WODs, the more you can string together, the faster you can go! Kipping Pull ups will come!!

Claw, Great work on those Split jerks! Holding your breath & "Getting Tight" is the key for these lifts! Haven't done Tabata Squats B2B, they sound brutal. Nice time on that mile!

JB, Awesome DL's!! Did those weights include the weight of the chains?

400m run
B-Ball Court width:
High Knees
Butt Kickers
Frankenstein Walks
Front-Back-Front Kick Walks
Reverse Hurdler walks
10 Push Ups
Burpee (Yay! Burpees!) broad jumps

Snatch practice
Find 1 Rep Max Snatch- 105# [I]Tom, My previous was 115#. I'm not going to let it get me down! Next time I'll do better!! ;)[/I]

Scaled to 75#


[I]5 seconds SLOWER than my last time on this WOD, [B]BUT 10 # HEAVIER![/B] I can live with that![/I]

Cliff Miller 11-22-2011 07:50 PM

Re: Over 50 Crossfitters Sign In
some weird ones tonite

sitting on a 16" box then box jump to a 20" box adding 2" each time


standing at a 20" box jump w/30lb dbell in each hand



in 12 minutes max 30 lb per side dbell press (10)

1 rep max zerker squat (265)

then before the 12 minutes are up max 30lb dbell press (18)

Deb Weber 11-23-2011 12:28 PM

Re: Over 50 Crossfitters Sign In
nice work everybody. Happy Thanksgiving! :)

Perry Dean Freedman 11-23-2011 01:49 PM

Re: Over 50 Crossfitters Sign In
4 mile run.

Bill Hoogsteden 11-23-2011 06:57 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;1007115]...i just hate running that distance. come to think of it i just hate running in general... went over to a friends house for dinner. after diner he said here check this out. it was a video he had just finished putting together from a febuary 2010 road trip we did.

man was I ever FAT then. this trip was just 6 weeks after having started crossfit. i did not realize just how big i had gotten but that video was like a slap in the head looking back at it.

i realize now that i certainly don't want to ever go back to where i was then. either in how i look (vain i know) and even more importantly how i feel.[/QUOTE]

Cliff, What an awesome story!!

300m row
2 rounds
5 Pull Ups [I]Got into a Pull up competition during the 2nd round![/I]
10 Air Squats
15 AbMat Sit Ups

10 min AMRAP:

7 Medball Cleans (20#)
7 Hand-release push-ups

8 rounds + 3 Medball Cleans
[I]Wouldn't think 10 min would be so BAD!! :yikes: Those Cleans were AWFUL!! It was a matter of being efficient by hanging on to the ball until the 7th rep (EASIER SAID than DONE!) The Push-ups were what I looked forward to!! Not good!! I was hoping to break 10 rounds! :shrug:[/I]

3 rounds
8 KBS [I]Chose the Wrench, Claw!! 2 Pood! Actually felt pretty good AND redeemed my self![/I]

Cliff Miller 11-23-2011 07:23 PM

Re: Over 50 Crossfitters Sign In
thanks william. like i said i never want to get into that rut EVER again. some mornings i just ached getting out of bed.

since it was a febuary video i was either wearing a sweater or vest so i was pretty covered up but the last shot of me was me laying on my back with my gut sticking out of my shirt above my shorts. looking at that monday nite just made my head spin about how big i really was and how much in denial i really was about being that big. i was only about 245ish but i was out of shape....


3 rounds

15 per side 5 lb plate shoulder extensions (i guess) for mobility...very limited in my one side

30 green band good mornings

15 ring rows

800 m run


just started back on the creatine as well so it should be interesting to see how my body responds to it this go round.

Bill Houghton 11-24-2011 05:43 AM

Re: Over 50 Crossfitters Sign In
Monday 11-21
5 box dips
10 walking lunges
15 med ball cleans (20#)

I was surprised how sore my legs were from this one.

Wed 11-23
100 Burpee pull-ups (transition from Burpee to jimping-pull-up)


Did this one in an empty gym, everyone else left for Thanksgiving.

Motivational quote om my mind through most of this one: Focus on focusing.

Happy Thanksgiving Everyone

Bill Houghton 11-24-2011 05:47 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Perry Dean Freedman;1006965]Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.[/QUOTE]

I love this Perry. When I lose count during a WOD (was that round 7 or 8?) I will always take the lower number with my self talk saying "if you are not focusing enough to keep track of your rounds you deserve to do an extra round" Good on ya!

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