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Old 09-19-2011, 08:21 PM   #6721
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

David - Carl Paoli & Kelly Starrett have great stuff!!
Pat - Great work on those Back Squats!
Jim -Great job on that ride!!
Claw - Awesome Power Cleans!!
Bill H - We'll be praying!!
John B - Impressive WODs!

WU:
NO Insructor again!
400m run (100m forward run, 100m backwards, 100m side ways,100m forward run)

2 rounds
10 air squats
10 ABMAT sit ups
10 Glute ham raises
10 Push Ups

WOD:

Cross Fit Total
1 rep max
Dead Lift
Back Squat
Press
3 attempts to get a max for each lift

345# DL (PR!) It felt REALLY EASY! 355 next time!
245# back squat Failed on 275& had to bail!
135# press Ran ut of tries, otherwise,I feel I could have pressed more!

725# Same as in early July, but REALLY HAPPY aoutthe DL PR!
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Old 09-19-2011, 09:13 PM   #6722
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Bill, congrats on the DL. Some very impressive numbers on the squat and press as well. Ooorah!
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Old 09-20-2011, 06:09 PM   #6723
David Cahn
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Re: Over 50 Crossfitters Sign In

Day 16 Burpee challenge

ME Sumo-deadlift 7◊2 (185#)
ThenÖ
Tabata hollow rocks
Prowler high push 6x15m
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Old 09-20-2011, 06:14 PM   #6724
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great job everybody....keep being an inspiration for the young ones!!!!!!!


back squat 5-5-5

240-260-290

then 4 rounds for time

400 m run
50 air squats

15:11

weighed myself for the first time in about 3 weeks....holding steady at 220 lbs which is the lightest i have been in at least 8 - 10 years
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Old 09-20-2011, 06:34 PM   #6725
Deb Weber
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Re: Over 50 Crossfitters Sign In

Nice PR and total, Bill. WTG on the weight, Cliff. Oh yeah, I dont think Ill make weight, probably lift as a super.


9_20_11
Warmup

Screwed up workout from the getgo, supposed to be recovery - everything changed! Gym so crowded, told me work up to openers (I dont know what they are). So I didn't have a workout plan it was fly by night. And not on my usual platform, PMS week, snatch boo boo hurting - excuses excuses!! Have to get out of my own head.

Powersnatch
25kg/3
30kg/2
35kg/2 here he said, why psnatch - snatch!

Snatch
35kg/2
38kg (3) lost the second one in the catch it was forward a tiny bit
40kg(2) all nice, easy, and all leg pulls up to here
43kg miss (didnt bring the bar in; of course with the fateful 43 on the bar they were all talking about someone dropping weight on their head!! Aaarghh!! I was not leg pulling)
38kg (3) miss fell on my a$$, bar WAY out.
I want to get 43 or 45 at that meet, will just have to see, fairly certain 40 will be doable. I think Im stronger than I think anymore. All mental. Justin is not going to the meet! Disappointing, trained directly across from him for months now

Split Jerk from Rack
25kg/3
35kg/2
40kg/2
45kg/2
50kg (3)
none too bad, still doing the 1-2 THREE and trying to get my hips back. Soft on the 50s but not as bad as Saturday.

Front squat
35kg/3
43kg/3 (2)
45kg/2 (4)

I met Gwen Sisto tonite!
i was on this platform right in front of the door and I see this woman looks so familiar coming in the door. It was her!! I got to meet her b/c she was going to work in with me - but then a platform freed up. The first thing I said to her was, nice shoes!! (she was wearing pink Ristos!!) But I got to watch her snatch - speed!!! Her and Danica, they're smaller than me but strong and so fast - Danica's still Big D - that woman is bomb!!!

The snatch issue - its all in my head!! I remember learning to skate, to turn around the coach made us skate up to a cone, pivot around facing it the whole time and skate backward - told us "say hello to the cone". Its kinda like that with my snatch - so EASY when I do it right, its like 'say goodbye to the bar!' It just goes UP! Im not consistent tho, easy to fall back into bad habits. I always doubt people learning snatches now when they DON'T ever write 'fell on my a$$'!!

Front squat no big at that weight; Nick asked, can you front squat 45?? Hello, I had to do 50 or 55 a while back, very difficult. Now it doesn't seem bad at all, I have no idea what so drastically changed; that bounce thing - its becoming like a reflex I look for to get up.

I got to see Nick snatch - still got it!! haha
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Old 09-20-2011, 06:49 PM   #6726
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

LYNNE: 5 ROUNDS OF MAX REPS BODY WEIGHT BENCH PRESS AND PULL UPS:
*
I interpreted this to mean as many reps as possible in a single set (i.e. canít take your hands off the bar and rest for 5 seconds).
*
Bench @ 185 (Iím 181 lbs).* 15/15; 12/20; 10/18; 10/15; 8/15.
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Old 09-20-2011, 09:44 PM   #6727
Jim Colby
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Re: Over 50 Crossfitters Sign In

Bill, nice DLs and total. You seem to be really improving! Cliff, good work on the squats! Heavy work brother! Perry, awesome job on Lynne! Deb, good luck with your meet!

Monday, Sept. 19
Took the day off.

Tuesday Sept. 20
Ran 2.6 hilly miles. My quads still felt a bit numb and unresponsive, but I felt fast, if that makes any sense at all.
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Old 09-21-2011, 03:19 AM   #6728
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Ran 2 miles (hills) with weight vest. I have to weigh the vest to find out how much extra I had on. Mile 1) 14:45 2)13:40
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Old 09-21-2011, 04:27 PM   #6729
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

Way to go on the DL Bill! I'm trying to increase my DL but really feel it in my hips and back. I'm doing something wrong.

4 alternating rounds of 10 reps: dead lifts and squats @ 215lbs.

Was getting dizzy on the squats. Last set, I had to break it up into 4 reps, rest, 3 reps, rest, 3 reps.

WOD: Jerks: 1-1-1-1-1-1-1

95, 135, 145, 155, 165, (170 fail),165, (170 fail), 165.

Weird. 165 felt fairly easy but couldn't do 170.

Maybe DLs, squats and jerks aren't a great combination. Still, was a good day of work.
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Old 09-21-2011, 08:15 PM   #6730
Cliff Miller
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Re: Over 50 Crossfitters Sign In

amrap 20 minutes

10 65 lb saftey bar good mornings
10 24" box jumps
20 sit ups

9 1/3 rounds

learned not to eat sardines less than an hour before going to the gym even if you are super hungry.
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