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Old 04-08-2010, 01:30 PM   #3541
Nancy Cohen
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Cordes View Post
4/8 WOD

For Time:
1000 M Row
30 Ring Dips
30 Burpees
30 Pull-ups

10:45 as Rx'd. Holy mother of God, working on that C2 rower is like somebody suck a needle in my veins and just sucked the life right out of me!

One of my Elite Goals is 1000m row in 3:25, and thought about going for that here. Instead, did the 1000m in 3:51, tied with Brian. Ring dips were actually the easiest part. Knocked out 10 straight, then 5's until last 5, which were 3-2. Another one of my Elite Goals is 20 burpees in a minute, and thought I would go for it here -- ha! Nowhere near that. Pullups ended with 10-5-5-5-5. This was as close to seeing Pukie as I've been in months!

Did this WOD in heats, so I was able to cheer on the later heats. KJ was in the first heat with Brian and me, and really rocked her pull-ups. It is so cool that she can knock out 30 unassisted kipping pull-ups! I either totally helped Fawnie or totally weirded her out with my cheering -- we'll see, next time I work with her. Big props to Troy and Brett, two big guys who really had their hands full with all this body-weight stuff. Randy was moving right along with his reps, very cool to see.

The Claw
Jim, you're a beast! Which is why I will probably never show up at PCSB to work out with you and your beast friends! Your workouts scare me!
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Old 04-08-2010, 02:07 PM   #3542
Michael Thille
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Re: Over 50 Crossfitters Sign In

Thanks Terry and Jeff. That Fran hurt me.

Today we did a bunch of unusual stuff for the warm-up / work out, then 135# clean and jerks, 1 on the first minute, 2 on the second minute and so forth until you could not do any more. Crap! I made it through 8 but could not get nine. If someone else in the box was still going, we had to do mountain climbers until they could not do any more. Of course, one guy kept going.......
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Old 04-08-2010, 05:28 PM   #3543
John Burch
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Re: Over 50 Crossfitters Sign In

WU

WOD Tabat Something eles :20 work :10 rest for 8 rounds each
pullup
pushup
situp
squat

total 308

did some double under work

m/55/180 CrossFit Chesterton
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Old 04-08-2010, 07:54 PM   #3544
Tim Fisher
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Re: Over 50 Crossfitters Sign In

20 min. bike

suitcase squats - 19x110(total weight), 17x120, 15x130, 13x140, 11x150.

50 assisted close grip pull ups 10x5
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Old 04-08-2010, 10:17 PM   #3545
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Jeff,

Glad to see you are taking on the Masters also. You and Terry will do an awesome job!

Terry,

I also got to meet John Kane last year when I was over at SFSCC for the Gymnastics Cert. Definitely a great guy!

100408 THURSDAY Push Jerk Day.....

Warm-up:
800m Run
20 DROM
20 Shoulder Pass Thru
15 Hip Extensions
15 GHD Sit-ups
10 Pull-ups
10 Ring dips (got 2, jumped 2, did the rest on parallel bars)
15 Squat therapy
Prior to the warm-up I did about 2 minutes of DU attempts and chained 6 together!

WOD: Push Jerks 1, 1, 1, 1, 1, 1, 1.
Warm-up: 95# X 3, then
115#
125#
135#
145#
165# (F)
155#
165# (F)
My form tends to fall apart as I go heavier.....lots of skill work ahead....

Post-WOD skill work on push jerks
95# X 3 X 3. These were solid.
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Old 04-09-2010, 02:30 PM   #3546
Michael Thille
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Re: Over 50 Crossfitters Sign In

Easiest day of the week. Back squats, 1-1-1-1-1-1-1 after warm-up. 305# to 90 degrees (with a small spot from my coach). Runing 5x400 with 3 minute rest between tomorrow. Goal is to keep times within 5 seconds..... we shall see. Still trying to get a muscle-up and do more than 2 HSPU's with head touching the floor. Tough!
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Old 04-09-2010, 03:22 PM   #3547
Pat Quigley
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Re: Over 50 Crossfitters Sign In

today did the workout from 100408: "DT": 5 RTF of 155# DL for 12 reps, 155# Hang Power Clean for 9 reps, and 155# Push Jerk for 6 reps.

This is one of those workouts that get ahead of me. I start w. one weight and then back down.

Did 1st set w. 135# and then 2-5 w. 95#. Finished in 9:09. Missed this one last time around. Next time, I'll up the weight a bit.
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Old 04-09-2010, 09:50 PM   #3548
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100409 FRIDAY

REST DAY

Tried to get in a quick rest day WOD of leg lifts, push-ups and squats......got 100 leg lifts (unbroken).

Cats kept wanting to assist with push-ups (chest to cat depth - - cat darting under chest when up in plank position) and squats, so that put the kabash on the push-ups and squats.......Next time.....lock up cats before the workout.
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Old 04-09-2010, 10:51 PM   #3549
Terry Dickman
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Re: Over 50 Crossfitters Sign In

M.E. Split Jerk 5-5-5-5-5

145, 145, 155, 165, 185(2),175

rest 5 min, then

AMRAP 3 min:

5 clapping push-ups
7 deadlifts, 225 lbs
rest exactly 2 min, and repeat for a total of 4 rounds.

4rnds+5, 4rnds, 4rnds, 4rnds
had time (8 sec)to do a few more push ups on the last 2 rnds, use it to rest instead
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Old 04-10-2010, 10:04 AM   #3550
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Terry, that picture is incredible. You are a lion who has probably not reached his winter. In many ways, I know that I am reaching mine. As I sit this beautiful Saturday morning and look over the material for next month Level 1, I am realizing that something is missing. I've alluded to this in earlier posts. How to translate this group of concepts and exercises into a system of continually challenging events for a population whose capacity is otherwize declining? Crossfit has a specialty certification for Kids. Maybe there needs to be one that reflects Gerontology? How to measure capacity? How to measure recovery? How to measure morphological limitations that suggest physical challenges without harm to tender joints? How to set goals for continuous improvement that respect declining limits in each of the main areas of fitness?

Anyhow just some thoughts. Leaving in an hour or so for my Crossfit class.
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