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Bill Hoogsteden 06-19-2010 08:21 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;799292][I][B]Bill,

[/B]Great runs. Sorry about your hamstring. Hope you didn't tear it like I did a couple of times. Now I'm kind of scared to go full-tilt, but I'd like to see what I could do....[/QUOTE]

Steve,

Thanks! Didn't feel that good when I did, I was the slowest, but oldest, of the group. But hey, that's Crossfit! ;)

I didn't tear it or bruise it like I did last December. Just gonna take it easy & stretch the hell out of it! The good thing is that it's feeling MUCH better today & I can walk & run slow!

Stephen R. Lampl 06-20-2010 01:04 AM

Re: Over 50 Crossfitters Sign In
 
Bill,

It's great to hear nothing serious occurred with your hammie.....sounds like you've got a great recovery routine going.

Take care and ROCK ON!

Deb Weber 06-20-2010 04:44 AM

Re: Over 50 Crossfitters Sign In
 
[B][COLOR="Red"]HAPPY FATHER'S DAY, ALL!!! [/COLOR][/B]Have an awesome day!

Thanks Pat.

John Burch 06-20-2010 07:14 AM

Re: Over 50 Crossfitters Sign In
 
Great work Stephen & Deb

6/18 WU
1:00 jump rope
4 squat stretch
8 backward lunge
12 pushup
1:00 jump rope
15 air squat
2x20 GHD back ext
2x20 GHD situp
2x10 ring dip
2x10 pullup
WOD 5 rounds
400m row
15 O/H squat @ 65#
15:36

6/19 bike eight 8 mile to box
WU 115# Grace
4:18
Post
3 rounds 15 GHD situps
5 pullup
15 K2E
bike 8 mile back

m/55/176/ CrossFitChesterton

Happy Fathers day everyone

Jim Cordes 06-21-2010 09:09 AM

Re: Over 50 Crossfitters Sign In
 
6/19 Workout

Worked with Becky at Sergei's bootcamp in Manning Park. Four rounds of 5 minutes on, 1 minute off; lots of Bosu ball work, kettlebells, dumbbell squat clean and jerks.

6/21 WOD

6-1, 5-2, 4-3, 3-4, 2-5, 1-6
Clean and Jerks (165#/115#)
Muscle Ups

Substituted 135# C&J and 2 Burpee Pull-Ups for every Muscle Up: 20:35.

Wanted to do 145# on C&J, but wasn't able to move it well at all. Dropped to 135#, and still had too many missed reps. On C&J, just three things to remember: 1. Get elbows around [I]fast[/I]. 2. Get elbows around [B][I]fast[/I][/B]. 3. Get elbows around [B][I][U]fast[/U][/I][/B]! I'm definitely lifting bar high enough, I just need to get under it quicker!

The Claw

John Scott Rezendes 06-21-2010 12:27 PM

Re: Over 50 Crossfitters Sign In
 
[B]6-21-10[/B]

WU: Kane squats/dips/20# WB shots/reverse hypers/pullups/pass throughs/OH lunges

[B]Strength Work[/B]:
Back Squat
65x10/95x10
135x5/175x5
185x3
195x3
205x3
215x3
225x[COLOR="Red"]F[/COLOR]
Frustrating loss of strength which I attribute to my 60 day Paleo effort (~kcal intake 2200-2400 per day with 1gm of protein per lb of BW...about 180-185 gms protein per day.) I'm thinking I need to eat more kcal...mebbe 3000 a day?

[B]WOD[/B]: 4 RFT of:
400m C2
5 DH pullups
10 burpees
16:35

Stephen R. Lampl 06-21-2010 12:27 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100621 MONDAY

"Share the Pain week" at CrossFit Sonora.

CF Sonora Warm-up:
[/B][/I]
Did additional DU practice (15:00 total approx. over the course of the morning) - couldn't do better than 3 in a row.....RATS!

[I][B]WOD: Death by Body Weight.[/B] With a continuously running clock, do 1 pull-up, 1 push-up, and one box jump (or sub a step-up) the first minutes, do 2 pull-ups/push-ups/box jumps the second, and so on until failure to complete the round. Total the number of rounds + completed reps.
[/I][B]SCORE = 10 rounds even [/B]

[I][B]Strength work:
[/B][/I]Push-ups on parallettes
2 X 10 reps, then
3 X 10 (feet on box)

Full ROM Ring Pull-ups (no false grip - - hands kept slipping out...)
3, 3, 3, 3, 3.

Air squats:
4 X 25

Burpee Challenge Day 21 (21 burpees plus yesterday's 20) - 41 total.

Pat Quigley 06-21-2010 03:49 PM

Re: Over 50 Crossfitters Sign In
 
So Jim, what was it that you said about the C&J?

Stephen nice going on the burpees. Today work out had burpees. In separate sets I can not do 10 without taking a break. Slow going on getting better on these. And yet, they are so simple!:shrug:

Monday 100621

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.
Substituted bars at different weights(6,6,9,12,35). 15 burpees per round.
completed in 18:48. Knees were a few inches off the ground on ea. lunge. (a work in progress).

Deb Weber 06-21-2010 06:11 PM

Re: Over 50 Crossfitters Sign In
 
[B]06.21.2010-Monday
[/B]
Warmup: Run 400m, squats, pushups, et al shoulder mobility & stretch

[B]WOD:[/B]
For time:
21-18-15-12-9-6-3
front squats - 135# (85#)
push-ups
[B]12:58 85#[/B] Did this last summer, much better this time.

Run 400m
Shoulder work
3x5 front squat (just practicing ROM & rack)

[B]STRENGTH:[/B]
Hang Clean 3x5x85# (75%)

Jim Cordes 06-22-2010 08:51 AM

Re: Over 50 Crossfitters Sign In
 
"Helen"
3 Rounds For Time:
400 M Run
21 KB Swings (1.5/1)
12 Pull Ups

11:19 as Rx'd. Wanted to beat 11:30, and was pleased I did so. I have been waiting for this WOD for a long time! First time I've ever done it. Surprisingly, the pull-ups were the bottleneck for me. Couldn't string together 12 even on the first round. On the other hand, did 21 KB swings straight on first two rounds, and split them in half on third round. Unfortunately, my reps were less than perfect, as I bent my arms on the swings (although I was good about getting the bell overhead and head through my arms on most of the reps) and the pull-ups were less than 100% chin over bar. All in all, though, I'm very pleased with this effort.

Big props to Brett who SMOKED this one with an 8:59!

The Claw

John Jaeckel 06-22-2010 10:27 AM

Re: Over 50 Crossfitters Sign In
 
06.22.10:
Month 4, Week 3, Wendler 5/3/1, Bnech Press and Pullup day

WARMUP:
Pullups
5x #4 band
5x #3 band
3x #2 band
BP
5x95
5x125
3x135
15 PVC Rollovers

STRENGTH:
Pullups
5x #1 band
3x BW+5 lbs.
2x BW+15 lbs. ([B]F-3[/B])

BP
5x180
3x205
2x230 (could have had a third w/ a spotter)

Will run the stairs at the dam after work with my weight vest for a MetCon

Jeff Kilinski 06-22-2010 03:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;800192][B]6-21-10[/B]


Frustrating loss of strength which I attribute to my 60 day Paleo effort (~kcal intake 2200-2400 per day with 1gm of protein per lb of BW...about 180-185 gms protein per day.) I'm thinking I need to eat more kcal...mebbe 3000 a day?
[/QUOTE]



Scott,

I experienced something like this too and I chalked it up to a lower volume due to strict Paleo. I kept a log during our challeng and I had a hard time shoveling in enough veggies to give me enough. On the other hand since the challenge ended I been enjoying some tater tots with the kids, macaroni, and other non-paleo foods and I can tell. Got some very unpleasant feelings in my gut. Don't know if that's because I'm re-introducing some starchy carbs or what.

Jeff

John Jaeckel 06-22-2010 05:30 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;800866]Scott,

I experienced something like this too and I chalked it up to a lower volume due to strict Paleo. I kept a log during our challeng and I had a hard time shoveling in enough veggies to give me enough. On the other hand since the challenge ended I been enjoying some tater tots with the kids, macaroni, and other non-paleo foods and I can tell. [B]Got some very unpleasant feelings in my gut. Don't know if that's because I'm re-introducing some starchy carbs or what.[/B]

Jeff[/QUOTE]

Bet on it.

Dunno about you two dudes, but I get a lot out of Paleo when I'm getting >50% of my caloric intake from fat: pastured meat or wild game, eggs, nuts, pastured butter, coconut, avocado, etc.

Keep the starches and sugars to a minimum. Don't sweat the protein, you'll get enough from the meat, eggs and nuts. Eat low-glycemic fruit and veggies as you wish.

But upping the fat intake (especially good fats— MCFA's, MUFA's, Omega 3's, CLA) will make you HAPPY. And if your carb intake is suitably low, it will make you burn more fat.

John Jaeckel 06-22-2010 05:31 PM

Re: Over 50 Crossfitters Sign In
 
06.22.10:

After work MetCon—

10x stairs with 30 lb. weight vest (120 up/120 down)
25:00

Stephen R. Lampl 06-22-2010 05:54 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100622 TUESDAY

CF Sonora Warm-up:
[/B][/I]
[I][B]WOD: Four Rounds for Time of:
[/B][/I]20 Kb Swings (1.5 / 1.0 Pood)
20 Walking Lunges (weighted overhead) - 45#/25#/scaled as necessary
10 Burpees
[B]TIME = 13:02 [/B](scaled OH weight to 25#)

[I][B]Strength/Skill Work:
[/B][/I][B]Push-ups:
[/B]5 X 10 (on parallettes)
1 X 10 (on rings)
5 X 5 (on rings, feet on box)
[B]Barbell Bent-over Rows:[/B] 85#
5 X 10
[B]Barbell Curls [/B](Yeah, I know.....) 65#
5 X 5
[B]Air Squats:
[/B]5 X 25. Work for time of one per second. Rest no more than 2:00 between sets.

[B]Burpee Challenge Day 22 - [/B]22 Burpees (253).

Deb Weber 06-22-2010 06:47 PM

Re: Over 50 Crossfitters Sign In
 
[B]06.22.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Run 400m, pushups, situps, OHS, squat, shoulder mobility & stretch

[B]WOD:[/B]
10 rounds for time of:
5 sumo deadlift high pulls - 115# (75#)
15 wall ball shots
[B]17:00 [/B]probably a little less, - did this at home w/pair of 15# dumbbells & jumping thrusters. My barbell fell apart in round 8; had to put it together and do the last 2 rounds of sumos slowly.
Didn't mind this, my shoulders were way more tired holding the dumbbells up than they get with a 16# ball. And I was thinking I didn't use enough weight. It was just so hot and humid, i used a little chalk on the sumos but still was covered in sweat.:D Everybody at the gym beat me with wallballs, go figure!
Nothing after, son graduated HS tonite...:highfive:

Bill Hoogsteden 06-23-2010 09:55 AM

Re: Over 50 Crossfitters Sign In
 
[B][I]100622 TUESDAY[/I][/B]

WU:

150 single unders

3X10

air squats
push ups
situps

WOD:

3 rounds of 45# overhead walking lunges for 50 feet & 21 burpees then found out my stopwatch had reset!! Wanted to do 5! GRRRRR!:ranting2:

[B][I]100623 Wednesday[/I][/B]

By in (WU):
3 rounds:

10 Air squats
Agility ladder (one pass)
10 Supermans
10 Feet to Bar

WOD:
9 RFT
5 35# Dumb Bell cleans
5 Pull ups (1st 3 rounds kipping, then hurt my back, last 6 usinf the rings!)

14:34

Cash out:

20 chin ups

(Thanks to Aileen & Jason of CrossFit BrandX Poway for allowing me to work out with them!)

Stephen R. Lampl 06-23-2010 11:23 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100623 WEDNESDAY - - REST DAY
[/B]Okay....so I couldn't stay away from it either.....
[B]
CrossFit Sonora Warm-up: [/B][/I]

[I][B]WOD: Alternate (From CF Main Page)
3 Rounds for Time of:
[/B][/I]15 Dumbbell Thruster 50#/35# [B]---> 25#[/B] (no 35# Dbs).
30 GHD Sit-ups [B]---> Ab-Mat Sit-ups (unanchored)
TIME = 4:48

[I]Strength/Skill:
[/I][/B][B]Weighted Box Jumps - 17" tire
[/B]3 X 10 X 10# Dbs
2 x 10 X 15# Dbs
[B]Air Squats
[/B]5 X 25; rest 90 seconds between sets.

John Scott Rezendes 06-23-2010 01:24 PM

Re: Over 50 Crossfitters Sign In
 
[B]6-23-10[/B]

WU: 4 rounds of
400m C2
35 situps

SS where
Front Squats 135#x5x3
BP 135#x5x3
DL 225#x5x1

I re-read the programming chapter from Starting Strength last night and realized two things I've been doing wrong:
1. My WU's have been mini-WODs that are taking away from my strength WO's.
2. My strength work has been structured incorrectly...i.e. I've been "pyramiding" weight when I should have been using the strength warm up sets to actually warm up and fine tune form/technique. By the time I got to the work sets I was wasted AND in poor form.

None of the weights I worked with today approach previous PRs, but I am going to give the SS methodology a chance to re-work its' magic.

[B]JEEF AND JOHN[/B]
As to diet. My daily fat intake is right at 47%, with protein at 35% and carbs around 18% (over the course of 2 months of Paleo). I think it's a matter of not enough calories. So, I'm gonna start eating more. More Paleo foods, but more.

John Warkala 06-23-2010 02:02 PM

Re: Over 50 Crossfitters Sign In
 
Hi all,
Just dropping in to say hello. Looks like a lot of changes since last December. Some awesome stuff being posted.

Tomorrow is my 5 week check up from my second hip surgery. The first one didn't work out so well. Had hip resurfacing on 12/3, but to had to be revised to a total hip replacement on 5/21. They couldn't get the acetabular cup placed correctly due to (get this) my bones being too dense. Imagine being undone by your own good bone health. No wonder my cartilage got ground into nothing.

Anyway, June 24 could be Christmas in summer if I hear some magic words like; swimming, exercise bike, rowing, bench press, push ups, pull ups, kettlebells, etc. I know deadlifts, squats and overhead presses will still be taboo for quite a while if not forever.

The doctor has been extremely conservative with my post-op rehab to date. I just started outpatient PT yesterday. But if this one doesn't take there's nothing left but spit, baling wire and duct tape.

Hope to rejoin you all soon.

Regards,
JW

Stephen R. Lampl 06-23-2010 02:35 PM

Re: Over 50 Crossfitters Sign In
 
[B]John W., [/B]

Great to hear from you! Sorry you've been enduring hassles with your hip - - hope things are better for you. Nice to see you posting again. Keeping you in my prayers for a quick and solid recovery!

Steve

Pat Quigley 06-23-2010 03:47 PM

Re: Over 50 Crossfitters Sign In
 
John, great to hear from you. Your posts were missed.

Deb, congradulations on the graduation.

Stephen, are those really size 10?

Wednesday 100623

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Rebecca Voigt 5:45 (35lb DB), Mikko Salo 5:53 (55lb DB), Kristan Clever 6:03 (35lb DB), Miranda Oldroyd 11:13 (40lb DB). Post time to comments.


I used the GHD for anchor and did sit ups to parallel position. I did the first set of thrusters w. 50 #. Realized my form was poor. So did 2nd w. 40# and got form going. did the last set w. 50# in sets of 4-5. Finished in 10:32.

John Burch 06-23-2010 05:56 PM

Re: Over 50 Crossfitters Sign In
 
JOHN W good to here from you
6/21 WU
20 x 2 GHD back ext
20 x 2 GHD situp
20 x 2 pullup
20 x 2 pushup
15 pullup
10 pullup
10 windshieldwipers
5 " " "
10 x3 O/H/S
10 x3 ring dip

WOD 7 rounds 75# clean to thruster to behind neck to overhead

POST WOD 5 rounds rest 1:00 between rounds
run maybe 60 yard
10 burpee

6/23
WU
20x2 GHD back extensions
30 GHD situps
20 GHD situps
10x4 pullup
10x3 65# 10 step overhead linge

WOD 3 rounds
25 snatch @ 75#
run 400m
14:54

m/55/178 CrossFitChesterton

John Jaeckel 06-23-2010 07:49 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Scott Rezendes;801415][B]6-23-10[/B]


[B]JEEF AND JOHN[/B]
As to diet. [B]My daily fat intake is right at 47%, with protein at 35% and carbs around 18% (over the course of 2 months of Paleo)[/B]. I think it's a matter of not enough calories. So, I'm gonna start eating more. More Paleo foods, but more.[/QUOTE]

I'd up the fat.

Stephen R. Lampl 06-23-2010 09:48 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;801495]John, great to hear from you. Your posts were missed.

Deb, congradulations on the graduation.

Stephen, are those really size 10?

Wednesday 100623

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Rebecca Voigt 5:45 (35lb DB), Mikko Salo 5:53 (55lb DB), Kristan Clever 6:03 (35lb DB), Miranda Oldroyd 11:13 (40lb DB). Post time to comments.


I used the GHD for anchor and did sit ups to parallel position. I did the first set of thrusters w. 50 #. Realized my form was poor. So did 2nd w. 40# and got form going. did the last set w. 50# in sets of 4-5. Finished in 10:32.[/quote]

Pat,

Ha! You're so funny - - yup, those ARE size 10 - - right off Costco's shelf....

Great job on the WOD today!

Bill Houghton 06-24-2010 09:01 AM

Re: Over 50 Crossfitters Sign In
 
6-22-10

DL 225 lbs

2 min Deadlifts
2 min sit-ups
2 min Deadlifts
2 min Burpees
Run 800 M

14:29 time
total DL 42
total situps 40
total burpees 15 :no000000:

Not sure if I posted 6-18 wk out
with 95 lbs
35 power snatch
run 800 m
35 push press
run 800 m
50 sit-ups

23:00

John Warkala 06-24-2010 10:14 AM

Re: Over 50 Crossfitters Sign In
 
Wow !!! Excellent news today at post-op visit. My hip prosthesis is in perfect position and already has good bone growth anchoring the stem. And now even better news;
Bike/exercise bike- No limits
Swimming- No limits
Walking- Get off crutches to full weight bearing
Bench Press- No limits
Overhead Press- No limits (Woo-hoo)
Hang Clean and press- Use caution, work on movement, don't go heavy, lift from rack
Kettlebells- Ease back into them. Light dead clean and press and dead snatches. Avoid heavy swings for 6-8 more weeks.

No weighted squats or DL yet but they are in the future. Probably restricted to bodyweight (At 250# now, I can live with that).
No lifts from the floor until I have full range of motion.

Air squats and lunges as tolerated.
Lots of stretching.

So it's Christmas in June for me. I'm like an old dog that's been tied up in the yard. The leash has been cut and the gate was left open. I just have to remember to contain myself and gently work myself back into things.

Anybody up for "Cindy" ?

JW

Bill Houghton 06-24-2010 10:51 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=John Warkala;801875]Wow !!! Excellent news today at post-op visit. My hip prosthesis is in perfect position and already has good bone growth anchoring the stem. And now even better news;
Bike/exercise bike- No limits
Swimming- No limits
Walking- Get off crutches to full weight bearing
Bench Press- No limits
Overhead Press- No limits (Woo-hoo)
Hang Clean and press- Use caution, work on movement, don't go heavy, lift from rack
Kettlebells- Ease back into them. Light dead clean and press and dead snatches. Avoid heavy swings for 6-8 more weeks.

No weighted squats or DL yet but they are in the future. Probably restricted to bodyweight (At 250# now, I can live with that).
No lifts from the floor until I have full range of motion.

Air squats and lunges as tolerated.
Lots of stretching.

So it's Christmas in June for me. I'm like an old dog that's been tied up in the yard. The leash has been cut and the gate was left open. I just have to remember to contain myself and gently work myself back into things.

Anybody up for "Cindy" ?

JW[/QUOTE]


Congrats John,

Obviously you have a great work ethic and attitude. Both important in such situations. :pepper:

Terry Dickman 06-24-2010 11:02 AM

Re: Over 50 Crossfitters Sign In
 
[B]John W[/B] nice to hear from you...that's great news, wish you a speedy recovery. If you are up for Cindy, try the chest to bar version :)

[B]JJ[/B] good advice on upping the fat. I use to do the zone/paleo and dropped to 190lbs, I was always hungry. After attending rrobb wooof's nutrition cert I learned about tweaking the zone by decreasing carbs and increasing fat. Eventually I just quit measuring, now I eat until I am full, I have gained a few pounds back but finally got to the point where I don't pay attention to weight anymore, and eat when and what I want, it's all about performance. I feel much better and stronger too.

Check out this post on the Games site. WFS.
[url]http://games2010.crossfit.com/blog/2010/06/master-musings,582/[/url]

6-23-10
Pull-ups 3-3-3-1-1-1

[B]53, 58, 63, 70, 75, 80[/B] (not sure if last one counted, chin was very close, so tried 2 more but failed)

Rest 5 min, then

7 rounds for time:
-5 clapping push-ups
-3 deck power cleans@115lbs (50% of max)
-3 hang power cleans@115lbs (50% of max)
-3 deck power cleans@115lbs (50% of max)

[B]5:42[/B], broke 1 time in 6th round doing power cleans

extra work GHD sit ups 1x25, 1x15

Stephen R. Lampl 06-24-2010 02:19 PM

Re: Over 50 Crossfitters Sign In
 
[quote=John Warkala;801875]Wow !!! Excellent news today at post-op visit. My hip prosthesis is in perfect position and already has good bone growth anchoring the stem. And now even better news;
Bike/exercise bike- No limits
Swimming- No limits
Walking- Get off crutches to full weight bearing
Bench Press- No limits
Overhead Press- No limits (Woo-hoo)
Hang Clean and press- Use caution, work on movement, don't go heavy, lift from rack
Kettlebells- Ease back into them. Light dead clean and press and dead snatches. Avoid heavy swings for 6-8 more weeks.

No weighted squats or DL yet but they are in the future. Probably restricted to bodyweight (At 250# now, I can live with that).
No lifts from the floor until I have full range of motion.

Air squats and lunges as tolerated.
Lots of stretching.

So it's Christmas in June for me. I'm like an old dog that's been tied up in the yard. The leash has been cut and the gate was left open. I just have to remember to contain myself and gently work myself back into things.

Anybody up for "Cindy" ?

JW[/quote]

[B]JW,

[/B]Absolutely GREAT news! Love your last paragraph - - says it all. And yeah.....I'll take on "Cindy" with you - - it's about time I whipped her caboose for once!

Stephen R. Lampl 06-24-2010 02:36 PM

Re: Over 50 Crossfitters Sign In
 
[B]Terry,

[/B]Thanks for posting the link to Hari's article on the Games site. Very inspiring, to say the least!

I am also extremely appreciative of the information regarding tweaking of the Zone. I was trying to lean toward Paleo, but I just like my dairy and occasional bread/pasta too much. The concept regarding additional good fats makes perfect sense.

Sharp-looking WOD (and great time) you posted also!

Take care!

Stephen R. Lampl 06-24-2010 02:40 PM

Re: Over 50 Crossfitters Sign In
 
[I][B]100624 THURSDAY

Exended CF Sonora Warm-up:
[/B][/I](pretty stiff today....)

[I][B]WOD: Bodyweight Fight Gone Bad
[/B][/I]Perform 3 rounds for time of the following five exercises, resting precisely 1 minute between rounds. Score is your total reps of all exercises/rounds.
Push-ups
Pull-ups
Squats
Sit-ups
Burpees
[B]SCORE = 341
[/B][I]I [B]sucked[/B][/I][I] at the squats, push-ups, and burpees. Plain and simple. Sit-ups were pretty easy and pull-ups went as I expected.

[B]Additional "Mini-WOD": Max Effort 100m Row
[/B][/I][B]Time = 17.7 seconds. [/B]

Bill Hoogsteden 06-24-2010 04:22 PM

Re: Over 50 Crossfitters Sign In
 
[B]By in (WU):[/B]
3 rounds:
200m run
25 Mountain Climbers
5 Handstand Attempts (& believe me, They WERE attempts! [IMG]http://crossfitwrightpatt.com/wordpress/wp-includes/images/smilies/icon_wink.gif[/IMG] )

[B]WOD:[/B]
AMRAP in 15 min:
100m Run
10 1.5 Pood KB swings
10 Push ups
6 rounds, 1 run, & 9 KB swings

[B]Cash out:
[/B]20 Dips
(Again, thanks to Aileen & Jason of CrossFit BrandX Poway for allowing me to work out with them! I can’t say enough about their gratitousness and making me feel at home!):thanx:

John Burch 06-24-2010 06:05 PM

Re: Over 50 Crossfitters Sign In
 
WU
2x20 GHD back extensions
3x10 pullup
3x20 pushup
3x20 20# wallball shots

WOD 5 rounds
400m row
15 K2E
14:36

m/55/178 CrossFitChesterton

Stephen R. Lampl 06-24-2010 10:30 PM

Re: Over 50 Crossfitters Sign In
 
[quote=William Hoogsteden;802084][B]By in (WU):[/B]
3 rounds:
200m run
25 Mountain Climbers
5 Handstand Attempts (& believe me, They WERE attempts! [IMG]http://crossfitwrightpatt.com/wordpress/wp-includes/images/smilies/icon_wink.gif[/IMG] )

[B]WOD:[/B]
AMRAP in 15 min:
100m Run
10 1.5 Pood KB swings
10 Push ups
6 rounds, 1 run, & 9 KB swings

[B]Cash out:
[/B]20 Dips
(Again, thanks to Aileen & Jason of CrossFit BrandX Poway for allowing me to work out with them! I can’t say enough about their gratitousness and making me feel at home!):thanx:[/quote]
Bill,

Nice work! I love handstands, even though I'm not very good at them.....yet. Still need support most of the time. Coach wants to do a variant tomorrow of the workout you did today. I call those "Sneaky Pete WODs" 'cause they look so innocuous and only go for 10 or 15 minutes.......SHEESH! Killers!

Did you come out to CA (Poway)? We're about 7.5 hours north of there (NE of Yosemite Nat'l park) in the Sierra Foothills.

Bill Houghton 06-25-2010 05:07 AM

Re: Over 50 Crossfitters Sign In
 
6-24-10
3 rounds for time
15 thrusters (50 lb db)
30 sit-ups (abmat)
Run 800 m

35:49

Probably overshot on the db weight. Should have dropped to 40 lbs. Very broken sets, 1x at a time a lot of them!

Jim Cordes 06-25-2010 09:00 AM

Re: Over 50 Crossfitters Sign In
 
6/24 WOD

"Randy"
75 x 75# Power Snatches for time.
8:35 as Rx'd. Last time was 8:35 @ 65# in April. Pretty funny to get exact same time; very happy it was with higher, Rx'd weight. Snatch motion felt great.

Saw an inspiring performance by Troy doing his B.D. WOD this morning. Great job!

The Claw

Terry Dickman 06-25-2010 09:45 AM

Re: Over 50 Crossfitters Sign In
 
6-24-10
Snatch 3-3-3-1-1-1

[B]95, 115(2), 115, 125, 135, 135 [/B]
I have a hard time getting under the bar in a full squat position, worked on this for many reps with 95lbs before starting, got better but not very good, last 3 reps did a power snatch then OHS, tweaked my left shoulder slightly.

rest 5 min, then

AMRAP 12 minutes:

15 kb swings, 53 lbs
15 burpees
15 ball slams, 30 lbs
[B]4 rounds, +15 KB, +12 burpees,[/B] only broke burpees once

Extra work: 4 x 25 GHD sit-ups

John Jaeckel 06-25-2010 09:53 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Terry Dickman;802424]
I have a hard time getting under the bar in a full squat position[/QUOTE]

Me too, on snatches.

06.22.10: REST

06.23.10: REST (cut the grass, no weight vest, kinda overdid it on the stairs Tues PM, no rhabdo but really tight, sore calves, less so hips and quads)

06.24.10:
Month 4, Week 3, Wendler 5/3/1, OHS Day

WARMUP—
OHS
5x45
5x60
3x75
Full Body Stretch

STRENGTH—
OHS
5x95
3x105
2x120 ([B]F-3[/B])

Will do some hiking with k-bells, wearing VFFs tonight after work for a MetCon

Deb Weber 06-25-2010 03:26 PM

Re: Over 50 Crossfitters Sign In
 
[B]JW[/B] nice to hear things are going well finally!!



[B]06.23.2010-Wednesday[/B]
20 Double Burpees, 10 Burpees 15# vest
Squat work




[B]06.25.2010-Friday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:54 damper 8.5) squats, ohs, pushups, shoulder mobility & stretch
[B]WOD:[/B]
For time:
100 overhead squats - 95# (55#)
((perform 3 burpees every minute on the minute, starting with minute zero!))
[B]9:37 Rx[/B] This was kinda fun! Racing the burpee. Most I got in a round was 15 OHS. ROM suffered some toward the end... my wrists... OMG!! Maybe tape next time?? shoulders were fine.
Did a few sets x10 OHS afterwards...


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