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Pat Quigley 04-10-2014 02:02 PM

Re: Over 50 Crossfitters Sign In
Hang in there Tim. My thoughts are with you.
First day back in 10 days.

Max snatch: 135.

WOD: Isabell

30 Snatch for time.
95# in 5:23.

Tim Randall 04-10-2014 07:19 PM

Re: Over 50 Crossfitters Sign In
Thanks Pat, Welcome back!
We transferred Mom to a Hospice House where we are believing that with there help she will be made comfortable till the end of her time comes. I am trying like never before to be there for my wife and her siblings as I remover how hard it was when my parents passed.

Cliff Miller 04-14-2014 07:36 AM

Re: Over 50 Crossfitters Sign In
friday nite

EMTOM for 8 min.: Deadlift

AMRAP in 20min. of:
5 Flat Bench Row 95 lbs
10 DB Bench 40lb deblls
15 Air Squat

15 complete rounds...completed my last air squat with seconds to spare


Specialty Bar Back Squat: 1RM 337 lbssuper mega bow bar

Specialty Bar Pause Squats: 3x3 (2sec) 225lbs

Snatch Grip Deads: 8-8-8 225lbs

Flat Bench Weighted Hip Ext.: 3x20 90lbs on bar

250 Band Good Mornings (effin' heavy)

woke up sunday morning and felt like my legs were going to fall off. put insurance on the newport for the day and took wife to the beach for an afternoon of R & R (rest and relaxation not rock and roll :kicking0: )much needed....ready to take on the world today....

Alden Hingle 04-14-2014 07:50 PM

Re: Over 50 Crossfitters Sign In
Tim - My thoughts and prayers are with you and your family.

Cliff - Congratulations on the weight loss. I was making good progress but just got back from visiting family and attending the French Quarter Festival in New Orleans. I'm not going near a scale for a while. :yikes:
We had a great time and I have confirmed that crawfish bread and Abita Amber makes for a great late breakfast. And because all the recipes are different, I sampled four different kinds of bread pudding.

4/14 Deload Week
WU: Row 1km; halos 25, 35 X20; walking lunges X2X20
Split squats 20, 25, 30 X10 reps/side
KB C&P 25# X3X(1-5) 45 reps/ side
KB snatch 25# X3:00 56 reps
Pull-ups (bodyweight) 10, 10, 10

Cliff Miller 04-15-2014 08:01 AM

Re: Over 50 Crossfitters Sign In
alden....that dang french quater parties....i remember some fun i had there many years ago..

last nite

Specialty Bar Bench: 1RM....130lbs
*3 sets of chain 5/8's inch chain

Narrow Grip Floor Press: 8-8-8 (4sets chain) got 2 sets done then had to drop down to 3 sets of chains

DB Bench 2x20.....30 lbs

DB Skull Crushers: 3x12 ....15lbs

Pushdowns: 200 red band

3 rounds for time of:
20 Underhand T bar Row....45lbs
20 Ring Row
40 Sit-ups


Bill Hoogsteden 04-15-2014 04:07 PM

Re: Over 50 Crossfitters Sign In
Chaplin Tim - Holy Moly! When it rains, it pours! You and your family will be in our thoughts & prayers!

Nice work guys!

[B]10 Apr:
Run 5K

40+ Min
[I]Got TERRIBLE shin splints and didn't hit the stop watch! :ranting2: I was able to do walk/runs which helped.[/I]

[B]11 Apr:
For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups


[I]Pull ups were the tough part of the WOD! The runs went easier than yesterday. I did the thrusters in subsets of 6, 5, 4, 3, 3 which helped. Ended with some rippage on my hands but, I wasn't the last one on the board! :D[/I]

[B]14 Apr:
5X5 Back Squats @ 85% RM

135# (5), 225# (5), 245# (5), 245# (5), 245# (5)

Row 5K


[I]I kind of wanted to try 255# (85% of 300#), but felt scared. However, 245# felt not too bad.

The row was tough. However, during the last 1500m, I found that 10 hard pulls with small pulls in between helped easily get through 100m.[/I]

[B]15 Apr:
20min AMRAP
5 Pull-up
10 Push-up
15 Squat

14 rounds +1 Pull Up

[I]1 round and 28 reps less than my last attempt (3 Feb 12). :shrug:[/I]

Jim Cordes 04-15-2014 04:20 PM

Re: Over 50 Crossfitters Sign In
4/11 WOD
A1. Press, 22X1, 4-5 reps, 4 sets, rest 1:00
A2. Rope Climb, 2-3 reps, 4 sets, rest 1:00

500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Something like 45 seconds off my best. Eating poorly and the results are showing.

4/12 Saturday WOD
1 min max pull ups = 28
2 mins max box jumps = 28
3 mins max push ups = 60
4 mins max wall balls = 43
5 mins max 200M runs = 5

Rest 5

1 min plank hold = 1
2 mins max d/u's = 120
3 mins max burpees = 33
4 mins max sit ups = 86
5 mins max 200M runs = 5

4/13 Workout
Stretched out for about an hour at Grand California Resort & Spa

4/14 WOD
AMRAP 20:00
Run 400m
Max Pullups
Note: 400m = 1 point for scoring

101. PR by 12!
Pull ups were 21, 15, 11, 11, 11, 11, 14


Alden Hingle 04-15-2014 07:15 PM

Re: Over 50 Crossfitters Sign In
Cliff - You are so right. I grew up in south Louisiana so have many fond memories of Mardi Gras and all the various food and music festivals. We go back at least once a year for family visits and some fun in the city.

WU: Row 1km; t-spine and shoulder mobility
Workout: Turkish get-ups 35# X26 reps

Cliff Miller 04-16-2014 06:38 AM

Re: Over 50 Crossfitters Sign In
great work as usual guys......

alden....lucky you to have grown up there...i was there only for a week but fell in love with that whole area....i felt very comfortable there and not in a red neck way :D ...

last nite

EMOTM for 10min.:
10 Bamboo Bar Bench ..... 16 kg kb per side red bands
5 rounds narrow grip
5 rounds wide grip

was definatly feeling it by the end of 10 minutes

5 rounds for time of:
5 Deadlifts 225 lbs
10 Lunges


Decline Sit-ups: 3x20

Hollow Rocks: 100 abs were smoked after the decline sit ups....had to break these up into sets of 10

Bill Hoogsteden 04-16-2014 05:20 PM

Re: Over 50 Crossfitters Sign In
Kicking Butt guys!!

400m run
100+ SUs
10 leg swings
15 Push Ups
10 Pull Ups
15 Push Ups
10 45# presses
6 DUs

EMOM (5 Min) 3 reps 315#

10 Burpees (Yay! Burpees!!) over the Box, 18"
25 AbMat Sit Ups


[I]The DLs went better than last week. I was at least able to do touch & go's on the 1st minute.

The metcon went okay. I kept thinking about missing the box. The last round was the fastest.[/I]

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