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Old 10-22-2009, 05:08 PM   #2251
John Burch
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Re: Over 50 Crossfitters Sign In

rest day work
20: to 25: row
3 sets 10 to 15 ring dips
3 sets 20 to 10 knees to elbow
m/55/178#
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Old 10-22-2009, 09:53 PM   #2252
Linda Kardos
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Re: Over 50 Crossfitters Sign In

Day 21 ab planks (throughout the day) - 1:30 x 9, 1:00 x3, 0:30 x1
= 17 minutes (* made up the balance this morning 1:00 x 4 )
Total: 21 minutes

Work rest intervals are getting to be critical if I am to finish in 24 hrs.
Still working on todays sets.
---------------------------------
10/22/09

Warmup - joint mobility drills (lots!) , 2 min. wall balls, light weight drills x cleans

C&J
55#x2
65x2
70x1x4
clean DL
95#x4x5
FS
85#x2
100x2x2
85x2x3
(dropped the working weight because I was losing form - not able to go deep and keep weight racked)
WOD
4 rnds for time
  • 10m x 4 sprint (touch ground)
  • 15 kipping PLU (subbed jumping)
8:12
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Old 10-23-2009, 11:13 AM   #2253
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

10-23-09

Biked to gym.
WU:
1000m C2 4:35.2
5-5-5 pullups
5-5-5 dips
5-10-15 situps
5-10-10 wallball pushups
5-5-5 #50 K-bell swings

Strength WO:
Press Push Press Split Jerk
#45x10
#65x10 #65x10 #65x5
#85x5 #85x10 #85x6
#95x5 #95x10 #95x5
#115x2 #115x5 #115x3
#135F #135x1 #135x1

Did 60 SU between sets
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Old 10-23-2009, 01:04 PM   #2254
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Hey gang, quick question. Is there a work out--nasty boy or girl--that involves a burpee and jumping to a pull up? Has this been designated or named? Thanks.
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Old 10-23-2009, 02:48 PM   #2255
Charles Pyke
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Re: Over 50 Crossfitters Sign In

Just checking in for a "Hello". Been busy as heck getting ready for bit of a TDY. Also, picked up some sort of crud and have been feeling pretty punkish and unmotivated. And finally, the flight doc found a little something that had the potential of grounding me for a bit, but after being sent to a specialist, I was cleared to fly again. When it rains it pours. Hope to post a new avatar after I get to my TDY location. You guys will be like it! Later.
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Over 50? Check out the "Over 50 CrossFitters Sign In" forum.
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Old 10-23-2009, 03:28 PM   #2256
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Good to see you around Charles.

Don't have climbing rope in my gym so instead of "Tommy V" I did the following

21,15,9,6 reps of: 95lb thrusters and pull ups. This took 10:23. If there is a name for this work out, would someone let me know. I could then use it for comparisons.

Someone at my gym told me that a work out that had rounds of burpees and pull up is called "GI Janes".

4 X 50 jump rope singles as warm up, plus the usual rounds of sit ups, back ext, OH Squats, dip, push up, pull ups. Good day. The main set left me gassed a few times.
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Old 10-23-2009, 03:34 PM   #2257
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Pat Quigley View Post
Hey gang, quick question. Is there a work out--nasty boy or girl--that involves a burpee and jumping to a pull up? Has this been designated or named? Thanks.
Burpee pullups! Don't know if there is a WOD but I've seen them around.
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Old 10-23-2009, 03:50 PM   #2258
Deb Weber
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Re: Over 50 Crossfitters Sign In

gee Pat that sounds like Fran with an extra round of 6.
GI Jane! Isn't it 100 burpee pullups? Good grief!!! Tough stuff!!


Today 10_23_09
Warmup (usual stuff)

WOD "BF" - Bills Birthday WOD

Complete the following for time:
14 calorie row
6 rounds of:
7 deadlifts - 135# (85)
7 sumo deadlift high pulls - 135# (85#)
14 calorie row
6 rounds of:
7 hang cleans - 135# (85#)
7 front squats - 135# (85#)
14 calorie row
6 rounds of:
7 double unders
7 burpee box jumps

Rx 33:xx (I forget the seconds)
this was much easier, I think because my rack is better (shoulders hurt and wrists were pretty ok, taped them just in case)
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Old 10-23-2009, 05:07 PM   #2259
John Burch
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Re: Over 50 Crossfitters Sign In

CFC WU

WOD
3 rounds
400m row
21 KB swings @ 53#
12 push press @ 95#
15:17
m/55/180# Crossfit Chesterton
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Old 10-23-2009, 06:30 PM   #2260
John Warkala
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Re: Over 50 Crossfitters Sign In

10/23/09
Row 5001m- 19:58.2
KB drills

WOD
1-1-1 max press. (Hit 165, failed at 170, down 10 from PR)

Then
AMRAP 12 minutes

5 push press (70% of max press)
7 push ups
10 box jumps (subbed step ups)

8 rounds + 5 PP + 2 PU
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