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Old 06-30-2009, 11:19 AM   #1201
Diane Dennis
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Re: Over 50 Crossfitters Sign In

STD's? Such Teriffic Dancing?
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Old 06-30-2009, 03:32 PM   #1202
Charles Pyke
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Re: Over 50 Crossfitters Sign In

"Such Terrific Dancing"? That's probably how it started.

Figured out my hip pain is probably bursitis. So with some ice and a bit of time it will go away.

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Old 06-30-2009, 06:37 PM   #1203
John Warkala
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Re: Over 50 Crossfitters Sign In

Good evening all,

Started with a 2525m row-10:35
Then "Pushing Michael"- regular Michael with 25 pushups added at the end of each round: 31:49 (Subbed 5 min of step ups for 800m run, 1st time doing back extensions instead of "Good Mornings" )
Second day of real summer heat/humidity is a killer.
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Old 06-30-2009, 07:39 PM   #1204
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

090630 TUESDAY....

Motivation and energy in the basement, so just sticking to the basics....

Warm-up:
Walking - Treadmill: 30:00 / 2.0 miles / 4.0 MPH / 1.5% incline. Trying to work through persisting hamstring and Achilles tenderness.
CFWU (modified)

WOD: Bench Press 3, 3, 3, 3, 3.
Warm-up sets:
45# X 15
135# X 5
Work sets:
155# X 3
175# X 3
195# X 3
205# X 3 (PR)
210# X Fail
Really nice to have a spotter.....

Bar Rows - feet on stability ball
10 X 5

Wall Squats:
10 X 3
__________________________________________________ ____________

John W.,

Welcome to the boards! Nice rowing and "pushing Michael"

Diane,

A bit late here, but welcome back! You're doing a great job of "hitting it."

Pat and Terry,

Rockin' CFTs by anyone's standards - - great work you two!

Charlie,

Thanks for the tip on the hammy - - I guess when I get this behind me I'll just need to concentrate on seriously long warm-ups. Seems as long as I do that, I'm OK.

Keep working on the kipping pull-ups - - they will come. It took me nine months! I was kinda one of those..."can't sing, can't dance, can't kip" sorta guys....

You are doing all the right things. For me, it came down to timing - - pulling my legs up at just the right time and then opening my hips/extending my legs hard. Sounds like you have the necessary core/hip flexor strength to get you legs up enough. Some people barely bend their legs at all, but they make that movement with enough power that they can direct the energy upwards to lessen the pulling necessary with their arms.
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Old 06-30-2009, 09:15 PM   #1205
Scott Allen Hanson
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Re: Over 50 Crossfitters Sign In

John B,
That's a load of ring dips and heavy (at least for me) squat cleans! Good job. That workout seems vaguely familiar except for the rope jumps. Not sure if I've done it or if it just looks like a repartitioned Elizabeth.

Terry,
Solid CFT!

Diane,
Great job on the daily double!

Charlie,
Glad to see the Tabata Experiment is working for you. Solid back squats. Sometimes you just have to change plans and proceed as best you can. Much preferable to taking the easy path of bagging it for the day.

John W,
I'm guessing you like rowing. Nice pace. The "Pushing Michael" looks like a good way to work on your pushups.

Steve L.,
Great job on the BP PR! Working just the basics will get you far and a great strategy when the motivation is ebbing.

6/28 Rest day kayaking "the Murtaugh". A real treat, as this stretch of the Snake River in south-central Idaho is usually completely dewatered this time of year by irrigation diversions. Hot day, cool water, and big waves.

6/29 Usual Monday morning Spinning class. Worked 'em hard (as well as myself) with Tabata intervals.

Later: CFWU x 15 x 1 round
Burgener WU
Snatch: 88x1; 88x1; 88x1; 98x1; 98x1; 108x1 (more of a power snatch)
Press: 44x5; 64x5; then 90x3; 95x3; 100x3; 105x3; 110x3 (failed Rep 3)
High Rep Press: 84x12; 84x7; 84x5
These didn't feel strong today, but my muscle strain seems to have healed; felt about 90%. Finished with a few, short (2-3 rep) sets of MU's.

6/30 CFWU x 15 x 1 round
Split Jerks: 44x5; 94x3; 132x1; 142x1; 152x1; 162x1 (slight press out and off-balance).
Back Squat: 44x5; 132x5; 182x3; 226x2, then 246x5; 266x5 (PR for 5x)
Decided to drop a set to try to knock this one out, where I've been stuck for a while. Rep 5 might have been a bit shallow.
High Rep BS: 212x15
Out of time, no Met Con.
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Old 07-01-2009, 05:15 AM   #1206
John Burch
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Re: Over 50 Crossfitters Sign In

Fran
21 thrusters @95#
21 pullups

15 thrusters
15 pullups

9 thrusters
9 pullups
11:45

that is a great row time John W
Scott A sounds like a fun Day on the river to me with a Wu to top it all off
good stuff
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Old 07-01-2009, 06:27 AM   #1207
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today - 6AM group workout on the North Shore (all other participants were 20-something-year-olds)

WU:
hamstring stretching (me only)
short run along the river

WOD 1:
2 lap timed run
2 minute rest
2 lap timed run
1 burpee penalty for each second slower on the second run

I had the lowest burpee penalty (5) but finished last each round

1 lap timed run
1 minute rest
1 lap timed run
1 burpee penalty for each second slower on the second run

I had zero penalty burpees but still finished last

WOD 2:
Tabata pushups: 10-10-9-9-8-8-7-7 (third place)
Tabata squats: 15-16-16-16-17-16-17-17 (second place - yay!)
Tabata burpees: 5-4-4-4-2-3-3-3 (tied for last with all of the other exhausted 20-yr-olds)

An interesting thing happened during the squats. Yesterday I watched the 6/24/09 Mark Rippetoe journal video on hips and knees in the squat and read the related 11/26/08 article on "active hips" in the squat. I practiced the "push the knees out" principle in my house throughout the day until I thought I could do it consistently. In the third round of our Tabata squats, Patrick said, "It looks like someone has been watching Rippetoe videos!" I laughed (as much as you can laugh during Tabata squats) and the rest of the group said, "Huh? What?". Very good to know that I was applying the principle properly!
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Old 07-01-2009, 09:59 AM   #1208
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Solid work by everyone.
Nice job on Fran John...that one kills me.

Tuesday 090630
"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

55:25 RX'd...had to be the hardest WOD to date, wanted to quit so bad.

Wednesday 090701
Run 10 K

56:40
Got up at 3:30am, drove 15 miles to run this with 4 other CF'ers.
Came in last, but they are all young runners.

Glad it's a rest day tomorrow!
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Old 07-01-2009, 06:41 PM   #1209
John Burch
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Re: Over 50 Crossfitters Sign In

that looks like a mean one Terry even on paper !!
wu 5 pullups 10 pushups 15 squats X3

Jacket of pain
run 400 m
100 pushpress @ 65#

run 400m
75 pushpress

run 400m
50 pushpress

run 400m
25 pushpress

time 30:30

95# squat X 5 115#X5 125#X5 135#X5 145#X5
m/54/183
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Old 07-01-2009, 07:15 PM   #1210
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Just a quick note on today's work out. This was the 10K run.

So I did a 10K row. I broke at ea. 2500 meters for one minute to rest and record the time.

These times do not include the rest.

2500 13:07
5000 12:58
7500 12:54
10000 13:17

Total time 52:16 This was definitely harder than I thought it would be. This was well off the pace that I set for a 5K row I did last month for 24:24 total.

I was into the second interval before I notice the resistance was set at 8. How do the numbers on the Concept II run. Is 10 the most or least resistance?
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