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Deb Weber 03-05-2012 09:47 AM

Re: Over 50 Crossfitters Sign In
Muscle ups
[B][COLOR="Red"]Snatch 135#[/COLOR][/B]
Scale: mu progression, 65# snatch
Once I get this 50kg under my belt, that's my next goal.
Work toward a 60kg snatch.

Michelle Simpson 03-05-2012 10:02 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Tim Randall;1039873]Thanks Deb!:thanx:

So after looking at the "team" leader board for the Open this afternoon after posting my score, It looks like the "Masters" scores don't count toward Team totals?--???:confused::confused: (I AM SURE IT IS IN THE RULES) but I don't know where to look? ( I am assuming that is because of the different classification/weights that we are lifting)??
Congrats to all that gave it their all!
Looking forward to 12.3:rofl:[/QUOTE]

I suspect it's because Master's don't go to regionals. I may be totally wrong on that.

Jim Cordes 03-05-2012 12:01 PM

Re: Over 50 Crossfitters Sign In
3/5 WOD

1 Round of Tabata for the following movements

Row for Calories = 5
Box Jumps (24″/20″) = 8
Sit Ups = 11
Total = 24

Not particularly blistering scores. Both the row and sit ups were a couple off my best. I think the skin-the-cat warmup gassed by abs more than I thought. I never did Tabata box jumps before. Hit 8 at about 80% effort first round and stuck with that all the way through. Link to 6 a.m. whiteboard (WFS): [url][/url]


Jim Cordes 03-05-2012 12:02 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=John Burch;1040072]Thanks Deb for taking the time to watch my efforts.[/QUOTE]

Too funny, I guess we are all submitting our vids to Deb for critique. Thanks for your help on mine, too.


Alden Hingle 03-05-2012 12:24 PM

Re: Over 50 Crossfitters Sign In
Agree with what TIm said about appreciating the encouragement and camaraderie. All of your great results and progress are a great motivator and give me something to aspire to.

3/5/2012 Clean & Jerk, K2E and Pull-ups

Warmup: Row 500m, Abmat sit-ups, back extensions, ring dips, KB swings

Clean & Jerk 65#, 2 reps
Knees to Elbows X 10
Assist pull-ups X 10
3 rounds. Not for time

Cash out: Shoulder press 65, 75, 85, 90, 90, 90 X 5 reps, pull-up shrugs, PVC OH squats

After five nights of bad sleep, really didn't want to work out this AM but decided to workout without pushing the intensity. First time doing K2E since the shoulder injury and was unhappy to learn that the shoulder does not like the final range of motion as the knees pass the armpits. One more ROM and stretching issue to work on. Lol

Mark Ervi 03-05-2012 08:07 PM

Re: Over 50 Crossfitters Sign In
Yeah, I am still alive. Just lazier.

Did 8 rounds of
5 pull-ups
10 push-ups
15 sit-ups
20 squats

My time: 23:50

Rested 3 minutes and ran 1 mile in 10:30

Mark Ervi

John Burch 03-05-2012 08:07 PM

Re: Over 50 Crossfitters Sign In
Thanks everyone

3:00 EMOM for 3 rounds
20 DUs
15 WB
15 BJ
15 push press


John Burch 03-05-2012 08:09 PM

Re: Over 50 Crossfitters Sign In
Great to see your back Mark!

Bill Hoogsteden 03-05-2012 08:39 PM

Re: Over 50 Crossfitters Sign In
Pat - I was doing my 1st Powerlifting competition at WPAFB. Had a great time & plan to do it again!

[QUOTE=Tim Randall;1039614]...I was talked into signing up with our Box for the 2012 open Qualifying and do what I could?--What the heck!!
I reconized one guy on the leaderboard from this site (William Hoogsteden) and that was all the motivation I needed! ...[/QUOTE]
:rofl: Not sure how to take that!!! Welcome back Tim!! You are doing AWESOME in the WODs!

[QUOTE=Jack Davis;1039783]...Did 12.2 WOD today and got 42 reps. Very Happy. Missed the 1st attampt at 135 and thought oh no. Then hit the next 12.[/QUOTE]
SWEET Jack!! That's the attitude!!!

Helen - Way to go on 12.2!!

JB - Saw your video on the Games Site! Great Stuff!!

Claw - Great Tabatas!! I struggle to do 5 Box Jumps and my Tabata Push Ups are around 20 the 1st round and are down to 4 (Kneeling?) on a good day.

I know how you young masters feel. Last year I couldn't get ONE 165# Clean, much less the Jerk. However, now I'm doing them regularly! And that's my main goal for the open - push my boundaries & take my game up a level!

I agree that Deb since Deb's our Oly expert, we NEED to pick her brains as often as possible!!:D

50ft Walking Lunges
50ft Frankenstein Walks
50ft High Knees
50ft Butt Kickers
100ft Karaokes
50ft Skip for distance
50ft Skip for Height

8 Rounds:
500m row with 90sec rest between sets

1:53; 1:55; 2:00; 2:01; 2:01; 2:01; 2:05; 1:56

[I]I could feel taking off this weekend! The last set was SO MUCH EASIER because I focused on form!![/I]

Our Box's team got [URL=""]an article on the Games site[/URL]!

Tim Randall 03-06-2012 01:49 AM

Re: Over 50 Crossfitters Sign In
William- [QUOTE]Not sure how to take that!!! Welcome back Tim!! You are doing AWESOME in the WODs![/QUOTE]
I was watching Kelly's mobility WOD's tonight after I got back from the Box and my wife said; "you get excited over the craziest things" (so you aren't alone in saying you don't know how to take me :D Thanks for the encouraging words on my effort on the first two WOD's!

John B-ditto on the video! (I want to be like you when I grow up) you are amazing!!

Took it pretty easy today (needed more recovery time):rofl:
WU-10 min DU's (really 2 DU's at a time counts right?) Dang it I am going to get these darn things to link up eventually!!
Observed trainer teach Clean and Jerk and then worked on the move with 45/75/95,105, 115F (after 2)--
Decided I felt strong enough in the legs to go for the first Part of the Posted WOD
WU-135 x5, 155 x5
185,195,205,215,[B]220PR[/B] (+40# over last years 5rm best);)
I stood watching in amazement the youngsters that were Clean and jerking multiple rounds at 185 and then rope climbs for over 12rds in 10min!!

Ok now I need some recovery time for the legs/arms, back and feet:rofl:

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