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Can I join in?
helen
age 61
affiliate; crossfitbrisbane, Queensland Australia

Open WOD 12.1 70 burpees

todays WOD:
AMRAP 20min
20 sandbag lunge 9 10kg)
20 KB swing 916kg)
20m farmers carry pinch grip 15kg plates ( scaled to 10kg plates)
5 RND + 20 lunges
extremely hot and humid day ..

cheers helen

ps well done with the burpees everyone.

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welcome helen. great group of "old people" here.

last nite

1 rm back squat w/saftey bar and 5/8" chains

310 lbs plus chains

1 rm bench w/5/8" chains

145 lbs plus chains

i love heavy squat nites slept like a baby last nite

good luck to everybody on the 12.2 games workout. would love to be able to do that with you.

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3/1 WOD

AMRAP 15
9 Deadlifts (155#/100#)
12 Push Ups
15 Box Jumps (24″/20″)
(This was last year's Open WOD 11.2)

8 rounds plus 23 = 311. This is a HUGE improvement over last year, where I got 271; over one full round improvement! My stamina is greatly improved. I did all the deadlift and push up sets unbroken. (For the record, these are body weight deadlifts for me.) I also did box jumps to the new competition standard of opening hips while standing on the box instead of springing back and opening on the jump down. I found with this new standard that it is most efficient for me to jump up, stand up, and then step down with alternating legs instead of hopping back down. Link to this morning's whiteboard (WFS) [url]http://www.flickr.com/photos/93561498@N00/6797916542/[/url]

Claw

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Helen - Welcome!! Or is that, "G'day!"? Awesome job on 12.1! Yay! Burpees!! And that other WOD too!

Cliff - I'm impressed with that Back Squat!! Great job!!

Deb - You're one funny lady!! :D

JB - What A beast!! Yay! Burpees!!

Jack - Great work on that WOD!

Claw - Guess that CrossFit stuff is workin' fer ya!! KICK@$$!! [I](That Box Jump standard helps me too! If I jump down, then I usually find my self moving back up to get into jumping position, which takes more time.)
[/I]
[B]WU:[/B]
500m row
Stretching and Burgener warm up

[B]WOD[/B]

WOD12.2:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

76 reps

[I]Thank God for the Masters' Division!! 1st set was easy, got it done under 2 min, then the next two sets got slower. The 77th lift was over time. Bummer!
One of the firebreathers did it after I did & the 2nd set (135#) was brutal!![/I]

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I'm not loving 12.2. NO problem with the 30 75#'s but I am stymied by the 135. I'm gonna do my 30 then chill I guess :confused:

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WOD 12.2 total 56 reps and PB!!!! never snatched over 20kg before. woohoo

H

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[QUOTE][B]I'm not loving 12.2. NO problem with the 30 75#'s but I am stymied by the 135. [/B][/QUOTE]
I missed something here, I guess the masters weight kicks in at 55....
You guys have great BS OHS and OHP #s. If you can pclean 135#, why wouldn't you think you could snatch it? Just full snatch it - its not try to pull the bar any higher, its jump lower quicker...I watched some of the video; lot of people missing only because, they won't get under it.
I bet I could snatch it (the catch & squat would be a prob though).
Theres a master on the leaderboard who got 63 with a video; watch it - nice work but he's doing it the hard way. Hips so high he has hardly leg help at all. DON'T do it like that. (He could pbly snatch the 100kg easy if he'd only use his legs to pull... no disrespect intended)

WTG [B]Helen!![/B]

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and should I be giving YOU guys tips, everybody here stronger than me and only taken me a year to learn this and STILL struggling, still a long row to hoe here. ;)

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[url]http://www.universalsports.com/video/assetid=04a82808-a9e5-490f-b0ac-018635dfb3fc.html[/url] wfs

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William, great picture. Have started to compete. In power lifting?

Deb, thanks for posting that web address.

Dead lift day
5x 325
3x370
1x465 (2)
5x10x225
5x10 KTE on rings.

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Snatch practice yesterday. 135 is doable but I have to muscle it up. Deb is right, we can do this. Don't stop at 30!!!!

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Nice work Helen!!

Deb I struggle with overhead loads on both snatch and jerk. I've cleaned 110# but have yet to jerk it.

I'm nervous about tomorrow because snatch is my weakest movement.

I'm working on the mental mojo and I wish all of you well with this WOD. See a lot of success on FB about it so I'm sure we can do this!

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[QUOTE]Deb I struggle with overhead loads on both snatch and jerk. I've cleaned 110# but have yet to jerk it. [/QUOTE]
I was the same way, I had it....just didn't have it in my head. Once that switch is thrown (move your body under the bar, dont put the bar over your body)... it gets easier. :)

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3/2 WOD

CrossFit Games Open WOD 12.2
AMREP 10
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

30. A very leisurely 30 snatches @ 75# in about 4 minutes, then 6 minutes of swearing at the bar and not getting it above my chest. At this point I am in a tie with at least half the 50-54 Men for last place.

Claw

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Hello fello Masters!

It has been just about a year since I have been on the board. It was just after finishing the 2nd Open WOD last year when I severely damaged my wrist in a non-CF accident that made it impossible to lift anything with my right hand (much less compete)....bla, bla, bla

I didn't give up just scaled, modified and kept fit with my new fondness for road cycling and running.
I found myself taping up my wrist and riding average of nearly 100 miles a week and CF 4 days a week until August 6th when I thought I was doing well enough to ride my 450 KTM off road with my 30 something Son in law--well long story short In a cloud of dust we collided and I was thrown to the Ground and after Xray's and MRI discovered I had a severely separated AC joint in my Left Shoulder, torn Bicep tendon and most other surrounding tendons and some ligament damage----bla, bla, bla
After more taking it easy (ha, ha) and with PT, and chiro (for a dislocated C2-3 vertebrae, I found the only real Cross fit I could do was help out in at the box and some really light DB lifting and "run" so that is what I did!

Gradually getting stronger I ran another 1/2 marathon (finished in 2h-10min) and a 10k at a time of 54min and completed my first sponsored 200mile cycling ride (the Seattle to Portland) two day ride.

My wife made me promise to not take on any base jumping, river Kayaking or Rock climbing and with that promise I have gradually gotten back to doing most of the daily WOD's with some scaling and feeling good about the potential for "Forging Elite Fitness" by the time I am 60years old (LOL)

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! *(and a prayer with my wife)
12.1 resulted in 67 burpees on the first attempt and 76 on the second go at it!
12.2 came out and I thought I was finished when I saw they were Power Snatch's (a lift I had only done a few times last year) my first year at lifting weights over head!
My first attempt was 65 reps and today I went in and practiced and hope to do better tomorrow!!

Thanks to all of the rest of you Masters for hanging in there! Your consistant posts provided me with the Motivation to keep going and hopefully (ALL OF US) will in a small way encourage others to sign on to CF and live a long and healthy life

God Bless,
Chaplain-Tim

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Claw

I feel your pain. I am about to go in and do it but believe I will be in the same boat. I tried to put in a message on the crossfit board that I thought they made a mistake at not making this a more gradual progression for our age group. The fact that fully half of the guys are getting 30 makes this a less competitive group.

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welcome Helen, and Welcome back Chaplin good to see you back in the mix:D

3/2 Did the games WOD 12-2 This is one time that Im glad to be in a older age group That 135 165 snatch is way outta my range
I hit 97 reps

3/3 I ran a 5K at a local county Park with 276 others and finished at 29:30 fourth in the 55-60 age group and 77 over all
Muddy trail run can't say that it was a lot of fun as hit home with me that I should try to run a little more often at distance of 3 miles or so

But as a CrossFitter we should be able to run 3 miles whenever

m/57/180

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Welcome Helen.

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.

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Welcome Helen

You are my hero JD

I got 30 :ranting2:

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Thanks John B,

It is good to be back! Lot of encouragement from other members of our Untamed Team to better my first attempt at 12.2. (resulting in me getting 76 reps) I have a long ways to go to get that explosion out of the bottom and better timing. It is amazing how much less effort it takes when you do that snatch properly!!

My 5 year old Grandson came to the Box with me today and it was really motivatonal to have him on all fours in front of me rooting for Papa!!:pepper::pepper:
He also ran 800m with me afterwards as part of our Saturday Team WOD!!

it was fun to be able to get a high enough score on this WOD to help the team score for the second week---(old age does have it rewards):D

Who wants to bet next week will have DU's and Box Jumps??

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Tim is back!! :highfive: [B]JB & JD [/B].
I snatched 48kg today.
I snatched 50kg too, 3x, once a forward catch, once perfectly - and pushed it forward getting up, lost it!! :ranting2:
Nick said, does it feel heavy? (hahaha 50kg, NO). It actually wasn't that hard to do. Hoping to snatch well at masters nationals; I wish i was more consistent.

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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:

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Tim,great to have you back.

@ Tribal today.
Squat clean 5X5. Spent the time working on form.

Strength: shoulder press
5X 135
3X 155
1X185

WOD
AMRAP 7 minutes jumping bur pee.
50 reps.

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Welcome back Tim!

3/3 WOD (Saturday)

Tabata Push Ups
11.

Thought my PR had been 11 or 12, so I aimed for 13 and went 13, 13, 13, 13, 13, 13, 11, 12. I was disappointed at the time, but then rechecked and realized my previous best was 9, so this is a win! Next time, 12.

In teams of four complete four rounds for time:
300 m run
10 squats
9 burpees
8 sit ups
7 pull ups
6 dive bomb push ups
5 jump lunges
4 partner pistols
3 V-ups
2 broad jumps
1 toes to bar
(Only two people work at a time)
19:33

Worked with Lum, Snyder, and Cody. We really dominated on this one, largely because all 4 in our team could do all sets unbroken. Worked with Lum on partner pistols, and they were very tough for me. Rushing to do them quickly clearly contributed to my/our poor form.

Claw

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Do over on the Games WOD #2 this morning as I had hoped to do better and was able to pick up 3 more reps for 101
Thanks Deb for taking the time to watch my efforts

m/57/180

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[QUOTE]Do over on the Games WOD #2 this morning as I had hoped to do better and was able to pick up 3 more reps for 101
Thanks Deb for taking the time to watch my efforts[/QUOTE]
strong mofo. I wanna snatch as much as you!;)

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12.2 @ 73 reps
12.1 @ 78 reps


M-56-5/11-185

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Pat Q, Jim C. thanks! :thanx: It is great to be back with you all and able to start lifting again. (learned a lot about patience over the last year!)

Mark and John B. Great effort on the redo of 12.2. Jim that Tabata Push ups count is commendable and a number I aim to shoot for!!

I took to the local park today and did 6 x 800m intervals with just enough break to get my HR down from 180/150 . 4:09-4:33 wth an average 8:35m/mi pace with best interval at the last (my goal on each day of practice). at the end I ran 2 x .10 sprints. (our box has entered a 12 person Relay race team and silly me decided to take part) It is considered one of the tough ones around here: "Hood to Coast" relay race [URL="http://hoodtocoast.com"]http://hoodtocoast.com[/URL]


Going to spend tomorrow at the box working on Cleans and DU's as they are sure to come up:yikes:

Best of success to all of you! on 12.3

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Back squat----deload week
5X135,185, 195
5X10X185

AMANDA
3RFT:9-7-5
Muscle ups
Snatch 135#
Scale: mu progression, 65# snatch
6:38.

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[QUOTE=John Burch;1040072]Do over on the Games WOD #2 this morning as I had hoped to do better and was able to pick up 3 more reps for 101
Thanks Deb for taking the time to watch my efforts

m/57/180[/QUOTE]

I totally concur with Deb!! Nice work man!!

I wanted 60 but wanted as many as I could get past the 30 rep mark even more. Before Saturday the max number of 75# snatches I had done was 5. I managed 21 at 75# and I am proud of that.

Holding at 542 out of 1035. I cannot complain. Just putting myself in the competitive environment is a win for me.

Today was Rack Jerk from the back:
1x7
85-95-100-105x-100-105-110x

I'm still really tender in the upper back so this was more for fun than for PR.

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[QUOTE]AMANDA
3RFT:9-7-5
Muscle ups
[B][COLOR="Red"]Snatch 135#[/COLOR][/B]
Scale: mu progression, 65# snatch
6:38.[/QUOTE]
Once I get this 50kg under my belt, that's my next goal.
Work toward a 60kg snatch.

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[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.

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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]http://www.flickr.com/photos/93561498@N00/6809860404/[/url]

Claw

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[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.

Claw

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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

Workout:
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

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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
m/56/200

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Thanks everyone

3/5
3:00 EMOM for 3 rounds
20 DUs
15 WB
15 BJ
15 push press
15 SDHP

m/57/180

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Great to see your back Mark!

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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

[B]WU:[/B]
Stretching
50ft Walking Lunges
50ft Frankenstein Walks
50ft High Knees
50ft Butt Kickers
100ft Karaokes
50ft Skip for distance
50ft Skip for Height

[B]WOD:[/B]
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="http://games.crossfit.com/article/military-affiliate-competes-open"]an article on the Games site[/URL]!

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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
BS-5,5,5,5,5
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: