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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Deb Weber 07-23-2011 04:29 PM

Re: Over 50 Crossfitters Sign In
 
Perry, yeah thats a full clean. Power and full squat cleans both start on the floor. Power clean is when you're strong enough to pull the bar high enough to jump under & catch above parallel. And I can tell you I havent seen ANYONE do full clean & jerks in 5's!!! :yikes:

Pat Quigley 07-23-2011 09:09 PM

Re: Over 50 Crossfitters Sign In
 
Deb, love the long post. Maybe i should start to post in metrics! Short workout today. Half of Filthy 50. 20.43.

Perry Dean Freedman 07-24-2011 07:50 PM

Re: Over 50 Crossfitters Sign In
 
6 sets of back squats: 135 x 20; 185 x 10; 205 x 8; 215 x 5; 225 x 5

6 sets of front squats: 135 x 10 (I hate front squats. Really hurts my wrists and can't breathe with the bar on my collar bones)

4 sets of flat bench: 135 x 12; 205 x 4 (3 sets).

4 sets of incline bench: 185 x 5; 175 x 8; 155 x 10; 135 x 20.

4 sets of dips x 15.

Core workout.

Jim Cordes 07-25-2011 09:41 AM

Re: Over 50 Crossfitters Sign In
 
7/25 WOD

Hang Squat Snatch: 1-1-1-1-1-1-1
65-85-85-95-95-105

Pretty sure 105# is PR for squat snatch. Missed on reps at 95 and 105 but kept at them until I got them up. Legit reps, ended by catching bar in squat. These felt good, but it takes a lot of warming up to get there. Long hectic weekend, good to get back to Crossfitting.

Claw

Pat Quigley 07-25-2011 09:58 AM

Re: Over 50 Crossfitters Sign In
 
Strength: Deload week, Back Squat: 5X135,185,225.

Front Squat: 1/10,1/20,1/30. Max/High reps.
95/95,115/95,135/65. Coach suggested that in the future I use two towels to let me get my elbows up.

WOD: 50 HSPU (pick one style and stay with it for one full round). With each break, do rope climb to standing for 3 reps. W.Knees on box. 36 R, 3 climbs, 14 R, 2:58. Next time I will do this from toes on box.

Deb Weber 07-25-2011 11:01 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Pretty sure 105# is PR for squat snatch. Missed on reps at 95 and 105 but kept at them until I got them up. Legit reps, ended by catching bar in squat.[/QUOTE]
nice PR!!
(Day-um - everybody can snatch, except me! :rolleyes:)

Jim Cordes 07-25-2011 11:45 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;964937]nice PR!!
(Day-um - everybody can snatch, except me! :rolleyes:)[/QUOTE]

Don't know about that "except me" part. You seem to be making great progress!

Claw

Deb Weber 07-25-2011 05:51 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Don't know about that "except me" part. You seem to be making great progress![/QUOTE]
thank you! I figure it'll keep me busy, probably till I die or get too old to move. Im sure to be competent by then. :)

[B]7_25_11 Monday[/B]

Warmup & stretch

[B]Power Snatch[/B]
25kg/3
30kg/3
33kg/3
36kg/2 (4)
40kg (2)

[B]Snatch Pull[/B]
40kg/4 (2)
45kg/3 (2)
50kg/2 (3)
55kg
Heard tip from Mr. G - about exploding up. Remember that.
[B]
Power Jerk[/B]
25kg/3
30kg/2
35kg/2
40kg (3)
45kg (2)
50kg (2)
54 kg

[B]Backsquat[/B] blairstown
45kg/4
57kg/5 (4)

[B]Clean & Jerk[/B] supposed to be +2 but no jerk, its raining and no platform :(
35kg/1+0 (5)
[B]
Backsquat[/B]
40kg/5 (2) like a feather after the others, even getting the bounce thing - never thought Id say THAT after any squatting.

Bill Hoogsteden 07-25-2011 06:29 PM

Re: Over 50 Crossfitters Sign In
 
Deb- Dittos to what Claw said! All that Oly stuff you do is imprssive!!

BTW, Good Job on those Snatches, Claw! To me, doing a Snatch is like trying to walk & chew Gum at the same time!:D

Pat - That 1/10/1/20/1/30 rep set is a real killer! Hurt my back doing deadlifts that way!

[B]WU:[/B]
400m run
10 push ups
20 air squats

[B]WOD:[/B]
5 RFT:
10 95 # Clean & Jerks [I](Went to 75# the last 3 rounds to focus on minimizing the rests doing the C&Js!)[/I]
15 24" Box Jumps

22:12

[I]Slower than I'd have liked, but since my knee was bothering me & I lost a minute Changing weights, I'll call it a draw![/I]

25 HSPUs

Perry Dean Freedman 07-25-2011 07:30 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;964937]nice PR!!
(Day-um - everybody can snatch, except me! :rolleyes:)[/QUOTE]

Nope, not true. I haven't snatched, rope climbed or done muscle ups yet. I haven't pulled the trigger and joined a cross fit gym. These moves are next. I have given myself until next summer to learn and become decent at these exercises. Then will try the games.


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