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Old 05-21-2010, 04:23 PM   #3901
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Stephen R. Lampl View Post
Great job, Bill. Going overhead kills the arms for burpees and the burpees make going overhead difficult...And yeah, that last little WOD must have been pretty nasty!
"last little WOD"!!! We wanted to slap the instructor who suggested it! (at least we could swagger through the next class with the "We so tough" walk!)

WU
Dynamic stretching (pass throughs, walking lunges, hip extensions, inch worms, sprints)

WOD
4 RFT
400m run
50 air squats

13:12

(at least I wasn't the last one!) We felt our quads from the day before.
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Old 05-21-2010, 05:21 PM   #3902
John Burch
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Re: Over 50 Crossfitters Sign In

WU 500m row
10 walking lunge
6 " " " " backward
4 Squat stretch
50 speed step
10 pushup
8 passovers
8- 6 count burpees
10 GHD back extensions
10 GHD situps

WOD in any order
20 shoulder to overhead @ 95#
40 Burpees
5:24

Post WOD
10 GHD backextensions
10 GHD situps
2x2 MU
1 MU
3x6 ring dip
3x6 ring pullup

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Old 05-21-2010, 11:24 PM   #3903
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Terry, thanks much for sharing your OHS experience. It certainly validates what I'm experiencing, but I now know just to be patient and keep after the skill work on OHS.

Bill, I hear you with regard to the instructor. Seems there can be a little mischievous pleasure in programming of some WODs here and there. Reminds me almost of a PT instructor or two I had at my LE academy years ago. They took perverse pleasure in having us do an inordinate number of push ups or sit-ups at times.
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Old 05-21-2010, 11:33 PM   #3904
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100521 FRIDAY


Warm-up:
CF Sonora WU with 400m run

WOD:
800m Run
40 Push Press 75#/55# (used 75#)
600m Run
30 PP
400m Run
20 PP
200m Run
10 PP.
Time: 16:47 (as Rx'd).
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Old 05-22-2010, 10:00 AM   #3905
John Burch
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Re: Over 50 Crossfitters Sign In

WU
20 back extensions GHD
20 K2E from rings
20 walking Lunge
500m row 1:53
20 30# KB swings
2x10 pullup
3x10 ring dip

WOD 10-9-8-7-6-5-4-3-2-1 200m run between each set
17:11

post GHD situps

O/H/S are something I need to improve on I am happy that after a year at CFC I have gone from 45# bar to 115# OHS. with I hope gains to come

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Old 05-22-2010, 11:30 AM   #3906
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

John,

Props on your "advancement" with OHS. Those are my nemesis right now......

100522 SATURDAY

CF Sonora WU

WOD: "Karen with a Friend"
150 wall balls with a partner for time. Used 95 foot high pull-up bar as barrier.
Time: 7:56 (with 20# ball).
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Old 05-22-2010, 04:11 PM   #3907
John Burch
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Re: Over 50 Crossfitters Sign In

That WOD should read 155# Back squats 10-9-8-7-6-5-4-3-2-1 200m run between each set oops
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Old 05-23-2010, 05:09 AM   #3908
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Folks,

Been out of town for most of the week in NYC. Had a chance to hook up with Eric at Crossfit Metropolis on Wednesday where we did split jerks. His group was pretty new to oly lifts so he started the instruction from scratch which is good. Always smart to get back to basics sometimes. I always learn something new at a different affiliate when I'm traveling. We did a similiar exercise that Bill mentioned. Only this one we just leaned forward to fall down (coach spotted) and the foot the snapped forward to catch you is the dominant one. I had been using the wrong foot and my jerk movement improved by switching.

As a result of the travel, working out is spotty.

Monday,

WU, one mile run, paced at 9:00min

Bench Press 5-5-5-5-5
135 lbs, 135 lbs, 155 lbs, 175 lbs, and 155 lbs

Kettlebell Swing 5x5
55 lbs, 65 lbs, 75 lbs, 75 lbs, and 75 lbs

Wednesday (CF Metropolis)

Split Jerk 3-3-3-3-3
95 lbs, 95 lbs, 105 lbs, 135 lbs(1), and 135 lbs


I built a Pull up bar and made some rings for the garage so may as well use them.

Saturday
5 Rounds for time,
Run 400m, 15 ring dips, 15 pull ups
27:02

Terry, It's great to see you are still on the leader board for the Masters. Way to go
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Old 05-23-2010, 11:17 AM   #3909
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100523 Sunday

Rest Day.
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Old 05-23-2010, 11:29 AM   #3910
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Jeff,

Sounds like the NYC trip was great. I glad for the wealth of knowledge out there in the greater CF community - - it's good to meet up with others and work on those things they specialize in.....

Props on constructing your own rings and pull-up bar. How did you build the pull-up bar; I'm thinking of putting one up on my garage, but have a high ceiling (11.5 feet) and don't know if I want to pony up $100 - $200 for one.

Steve
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