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Old 09-06-2011, 06:06 PM   #6641
David Cahn
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Re: Over 50 Crossfitters Sign In

WOD
Teams of 2 complete a 20min AMRAP of:
15 Barbell jump squats 45/33
Indoor suicide sprint
3 Wall walks

*Only one partner may work at a time during the sprints and barbell jump squats partner A is resting while partner B performs the jump squats and sprints and vice-versa.* However, both partners may overlap and complete their wall walks at the same time.

My partner and I completed 9 rounds. Those wall walks took a toll. Not clear in this description, each round started and ended with three wall walks.
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Old 09-06-2011, 06:08 PM   #6642
Jim Colby
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Re: Over 50 Crossfitters Sign In

Monday, Sept. 5
Swam: 1x1000M, 1x500M

Tuesday, Sept. 6
Biked 6 miles, then ran 2 miles

Tapering this week for Half IM on weekend
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Old 09-07-2011, 04:37 AM   #6643
Deb Weber
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Re: Over 50 Crossfitters Sign In

Geez Jim is like the bionic man!!
14:xx is a pretty good time for somebody at Ground 0 - you CF all the time, it'll be back before you know it, Pat!!
(know exactly how you feel when I have to do GPP once in a blue moon Im not allowed to run I do miss that about Crossfit, being so in shape)


9_6_11 Tuesday

Warmup

Powersnatch (Hang ABOVE Knee)

20kg/4
25kg/4
30kg/3 (3)
These were good!! He said I was getting under perfect for a change (me, who does CF power lifts, where you try to pull it to you while you stay upright as possible . I miss crossfit!!)

Snatch
30kg/3
35kg/3 (2)
25kg/2 (6)*

Snatch Pull from Hang ABOVE Knee
45kg/2 (4)

Jerk from Shoulders wheels fell off the bus, due to the snatch injury
35kg/3
40gkg/3
43kg/3
45kg/2 (supposed to do a triple, and then 3 triples at 48)

Hyperextensions
0/10 (4)

That freaking Nick, he did it again!!!
Seemed like such an innocuous little workout. All these tiny pieces he's been giving me one at a time; and NOW I see the big snatch picture! Know exactly what he wants me to do.

I stopped thinking for the beginning and they were great tonite. He said my position was great and I was getting under on the hangs, for a change. He even said a few were perfect. I was much snappier and he said it was good (will still need to work on speed - I just have to glance around to realize THAT).

On the ones from the floor, they started pretty well w/speed etc. He was trying to get me to sit lower faster, was going ok for a while. But I realized with the heavier weight and when I try to slam myself under - the bar is in good position but I PUSH the bar forward, and stop the sit higher than I should - I realized Im worried that I'll go all soft at the very bottom and lose it. And I tend to be way too narrow landing. Gotta get over that. So instead of going up to 40 I went to 25 and did doubles practicing going down fast (Nick left during 35s, leaves me with Justin babysitting).

I also asked him about the extension/pull height - he said yes, you have to jump under fast and - he is of the school of thought that when you're experienced, as soon as you break the weight off the floor your body KNOWS how high to pull... pull to armpits/nipples on sn/clean and get your a$$ down.

Bummer with my trap and the jerks, it seized up on me with that tight burny sore and they sucked from the get go.

The gym was packed...all kinds of student athletes in there; the one kid told Nick he's not sure about this school, 'supposed to be professional college athletes! - but the bar racks are locked up!' They are locked, when no one's there, the bars are expensive and they damage them, and Danica has a bar she keeps locked there too. He just squatted to parallel the kid, coulda done that in the globo part (but no!) I hope the janitor notices the place is packed with 17-25yos good looking girls soon. Giving me the heebie jeebies!!
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Old 09-07-2011, 06:54 AM   #6644
Cliff Miller
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Re: Over 50 Crossfitters Sign In

i think jesse was reading one of his crazy russian book over the weekend.

5x5 bulgarian split squats w/saftey bar

85-95-105-115-120

then 5 x 1 minute plank hold

got up to 45 lbs weight added by the 5th round. really did not feel all that great by the end.
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Old 09-07-2011, 09:37 AM   #6645
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Bill Houghton View Post
Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups
I ABSOLUTELY ADORE that you posted this. I've been after my dead-hangs for well over a year. I can band kip, band dead hang and even strong chest to bar with a band, but ask me to dead-hang and I still lack 2-4 inches. I keep trying and I know that one day we will have a thread party over it. Very nice work Bill, now stay will them everday.

I've been busting my arse as usual.

9-5
Garage WOD 20 min AMRAP:
10 20" box jumps
15 35# KB swings
20 sit-ups
30 single jumps
6 full rounds.

9-6
7x3 Thrusters
65-75-80-85-95(2)-90-95(2)
That 3rd 95# thruster was elusive yesterday, but I can't complain. I managed 2 sets at 95# and my 1RM was 95# before this wod.

9-7
Lumberjack 20
20 160# Dead lifts
400m run
20 44# kb swings
400m run
20 65# OHS
400m run
20 burpees
400m run
20 C2B band
400m run
20 20# db cleans
400m run
35 minute cut-off, made it through 11 reps of the db cleans.
I gotta say, rarely do I leave the box feeling defeated, this morning I felt just truly defeated. I'm over it now, but totally do not like it when that doubt creeps in.
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Old 09-07-2011, 04:32 PM   #6646
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

Thrusters: 3-3-3-3-3-3-3

95, 115, 125, 135, 145, 155 (2 reps failed), 150 (2 reps failed), 145, 150 (2reps, failed), 145

Might have been able to get those 3rd reps if I had bumper plates and wasn't worried about failing and dropping the weights.
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Old 09-07-2011, 06:01 PM   #6647
Cliff Miller
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Re: Over 50 Crossfitters Sign In

5 rounds

30 20 lb ball slam
20 ring pull ups
10 20 lb dbell press

14:31

my shoulder is not real happy ... kinda bumed.....
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Old 09-07-2011, 06:22 PM   #6648
John Burch
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Re: Over 50 Crossfitters Sign In

Deb I think you should call the janitor's bluff, Then let us know how that works OK
Bill 2 dead hangs is 2 dead hangs and that's good stuff sweet
9/1 jumprope
3 rounds 10 loader tier flips flip tire jump in jump out
after push 135# prowler around in parking lot
3x10 T2B
9/2 2000m row 9:58 5x15 pushup 5x20 siyups row 2000m 8:53

I lost the WOD for 9/5
9/6 wu jumprope
max DL standing on 25# bumpers 6@135 1x225 1x315 1x345 1x365
5x10 good mornings @ 115
5x10 bent over row @115

WOD 4x 100# sled pull 20 air squat sled pull distance ?

m/56/180
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Old 09-07-2011, 06:25 PM   #6649
John Burch
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Re: Over 50 Crossfitters Sign In

9/7
shoulder press @135 155 F@165
10x8 Tate press 4x8 @25 4x8 @35
8x7 upright row @95

WOD 5 rounds
run 200m apx
3 C&J @ 135

7:04

m/56/180
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Old 09-07-2011, 06:50 PM   #6650
Pat Quigley
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Re: Over 50 Crossfitters Sign In

after warm up, pull up progression from dead hang. 5-4-4-3-3.

30-25-20-15-10-5 for time of:
situps
supermans
knees to elbows
stiff leg dead w. 115#
40+ minutes.

I just had to grind thru this. I was ready for oxygen at the end. tough to be on a comeback!
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