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Old 08-25-2012, 07:54 PM   #8211
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Wow Seems Like everyone's been busy!! Nice job!

Cliff- Sorry about the sailing!

24 Aug :

19 Burpees (Yay! Burpees!!) for the Challenge!

Ran a trail by the OK City river, their version of the San Antonio River Walk.

5 50# DB Thrusters and 5 Jump over the weight bench.

25 Aug:

20 Burpees (Yay! Burpees!!) for the Challenge!

Had a memorial Mass for my youngest daughter's boyfriend who pass away last week at age 39. Way too young! Getting ready for some more travel next week.
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Old 08-26-2012, 07:01 AM   #8212
Jack Davis
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Re: Over 50 Crossfitters Sign In

7 Minute AMRAPof Burpees:

Nice easy pace got 80. 73 in the open last spring. I think I can hit 90 if I bust it.
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Old 08-27-2012, 11:13 AM   #8213
Jim Cordes
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Re: Over 50 Crossfitters Sign In

8/25 WOD
Day 4 Daisy
AMRAP 7:
5 HSPU's
10 Box Jumps (24"/20")
Rest 2:
AMRAP 5:
5 Deadlifts (225#)
10 Pullups
Rest 2:
AMRAP 3:
5 Burpees
10 Double Unders
Rest 2:
1 Min Row for Max Calories

Total 292. That number seems high, but I also know I cranked out a lot of reps. Thanks to Amber for teaching me to "kip" up from HSPU's -- I got a lot of rounds there, maybe 7. Deadlifts were the clear bottleneck as they were slow and also killed the pull ups. Burpees and doubleunders went fast, all rounds of double unders straight through except one. 22 cal in minute of rowing, which is a ton for me.

8/26 WOD
Kiwi's Endurance Seminar (make up from last Tuesday)
"Mile" run post-test. (Actually 1600M+ (4 x 400M from Lane 5) run.)

6:58. (http://connect.garmin.com/activity/215706214)
This is a 19-second PR from pre-test. Totally happy with this! According to the Garmin, did the mile in 6:22.5.

8/27 WOD
Overhead Squats
5-3-2-2-1-1
75-95-105-115-135f-135
Last 135 felt strong, wish there was more time to try for 145. MikeMacSB was incredible and Augie broke 200#!

"Annie"
50-40-30-20-10
Double Unders
Sit-ups
7:19.

Quite a bit off my PR. Shin splints in left leg really painful. After doing 50 fast double unders, I struggled on all subsequent rounds. Augie was amazing this morning, getting on the board twice; a 205# OHS and then setting the first sub-6 Annie time in the gym. That should remain on the leaderboard for a while. Thinking about taking a training break to heal leg in time for P2P on Sunday.

Like to this morning's whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/7873983606/

Claw
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Old 08-27-2012, 04:25 PM   #8214
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Sunday:

5 rounds for time:

5 pull-ups (two small purple bands)
5 push-ups
10 abmat sit-ups
5 push-ups
5 pull-ups
10 air squats
run 400 M

31:21

I have been putting together a lot of WODs with low rep sets like this. It is a method of scaling so I don't do any movement to failire. If I go to failure I end up finsihing the workout with one or two reps at a time and the time just runs too long. (Sorry for not posting more regularly.)
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Old 08-27-2012, 09:23 PM   #8215
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jack - Nice Job!! Been thinking of trying 12.1 again. My buddy told me that when we did it most folks went out full bore & got 20 done the 1st minute and died out. He said if you could be a little slower & tried to do 15, you would get 100. Consistancy is the key!

Oh, yeah, Yay! Burpees!!

"The Other" Bill H - Looks like an impressive WOD & time to me! My 1st rule is "Don't Hurt Yourself!!"

26 Aug:

21 Burpees (Yay! Burpees!!) for the Challenge!

27 Aug:

(Out of town)

for time:
1600m run
450 Single Unders
50 Burpees (Yay! Burpees!!) 22 for the Challenge!
800m run
300 Single Unders
35 Burpees (Yay! Burpees!!)
400m run
150 Single Unders
20 Burpees (Yay! Burpees!!)

39:42

Took longer than I'd hoped, but glad I was able to get it under 40 min! Can't imagine how long it would have taken if I tried Double unders!!
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Old 08-28-2012, 06:29 AM   #8216
Cliff Miller
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Re: Over 50 Crossfitters Sign In

william great work out....i would have taken all afternoon if i had tried that with double unders

great work everybody

last nite

2 rm sumo dead lift 385 lbs

then 5 x 8 16 kg kb bulgarian split squat

then 5 x 8 135 lb good mornings
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Old 08-28-2012, 11:09 PM   #8217
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff - Awesome Sumo DL!! I need to try those!! (As well as the Bulgarians!!)

Still On the road:

WU:
23 Burpees (Yay! Burpees!!) for the challenge!!

DU/SU Practice
2 rounds-

10 Push Ups
15 Air Squats

WOD:

5RFT:
3 35# Hang Power Dumbbell Snatches
18 Single Unders
200m run
3 35#Hang Power Dumbbell Snatches
18 Single Unders

14:24

Had to sub SU for box jumps since the "Fitness Center" bench was being used. Not thrilled with the time, but wasn't a bad WOD.
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Old 08-29-2012, 06:46 AM   #8218
Cliff Miller
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Re: Over 50 Crossfitters Sign In

the bulgarian split squat is despised by all of us at the gym. usually because it is programed in after either dead lift or squats.

the first time we saw them we thought "oh great our coach was thinking again" and then we found out he was reading his russian weightlifting manuals again.

last nite

12 minute amrap

4 20 lb ball slam
8 20 lb dbell tri extension
12 45lb plate overhead lunges

6 1/3 rounds
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Old 08-29-2012, 12:23 PM   #8219
Jim Cordes
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Re: Over 50 Crossfitters Sign In

8/29 WOD
4 Rounds for Time:
30 Mountain Climbers
20 Knees to Elbows
10 Plyo Pushups
30 Jump Lunges
20 Presses (45#/33#)
10 Kettle Bell Swings (2pd/1.5pd)

19:55.
This was slower than it appears on the whiteboard. Other than my first set of 30 mountain climbers and all sets of 10 plyo push ups, I had to break everything up. There was really no "active rest" component, although I laid on my chest and stomach for a brief moment between push ups. Modified the warm up run to a slow 500M row in deference to my shin splints. (I think this is my first injury-caused modification in three years of doing Crossfit.) Link to whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/7889060110/

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Last edited by Jim Cordes : 08-29-2012 at 12:23 PM. Reason: Corrected typo.
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Old 08-29-2012, 01:17 PM   #8220
Jack Davis
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Re: Over 50 Crossfitters Sign In

12 min AMRAP of

12 KB Swings
12 Wall Balls
12 KTE

Every minute on the minute 4 Burpees

3 Rounds + 12 KB swings

8/27

500 Double Unders

Broke them up into 100's. Averaged 3 min per 100 DUs. Really getting better at them.
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