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Old 12-03-2008, 10:18 PM   #65
Stephen R. Lampl
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Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 Crossfitters Sign In

Wednesday, 12/03/08:

58th Birthday Today! Had a little fun with the WOD........

Warm-up(s):
#1. Stationary Cycling:
10:00 / L3 / 100 RPM / 2.6 mi / HR to 105
#2. 580m Row (sprint): 2:20 / 32 SPM / 1:58 per 500m
#3. 1,000m Row (easy): 4:50 / 30 SPM / 2:25 per 500m

WOD: "Crazy 58s" (not timed and broken down as necessary)
58 Push-ups: 15, 13, 10, 10, 10
58 GHD sit-ups: 20, 10, 10, 10, 8
58 Back Ext: 30, 28
58 Hang Power Cleans: 65# - 15, 15, 15, 13
58 Push Jerks: 65# - 15, 15, 15, 13
58 Front Squats: 65# - 10, 10, 10, 15, 13
(PR by default - never done these with more than 45# bar).
58 Double Unders: Got 1 DU, so did 58 X 2 singles.
58 Deep Slow Relaxing Breaths:
Wife made me put these in.....took many more than that in quick, rasping gasps throughout the WO!!

This was a fun, practical WO for me - - I was able to concentrate on form for the lifts and feel confident to try them with greater weights next time.
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Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
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