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Old 06-07-2010, 02:06 PM   #4011
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Nancy Cohen View Post
Jim, Happy Birthday! How're ya gonna celebrate?
"I'm going to Disneyland!" Seriously, stepdaughter is getting all into Club 33 this Saturday.

Ruths Chris tonight.

The Claw
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Old 06-07-2010, 02:45 PM   #4012
Nancy Cohen
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Cordes View Post
"I'm going to Disneyland!" Seriously, stepdaughter is getting all into Club 33 this Saturday.

Ruths Chris tonight.

The Claw
Disneyland = fun!

Ruth Chris = ooooo, ahhhhhh. love that place, and especially love the candied sweet potatoes that have like a cup of sugar in them! Love them!

Enjoy!
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Old 06-07-2010, 06:20 PM   #4013
Pat Quigley
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Re: Over 50 Crossfitters Sign In

After a warm up, did a work out that got skipped last week.

Saturday 100605

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups

Subbed 75# OHS. Did the pull ups w. parallel grip on bars overhead in Power Cage. Completed in 5:13. This was one of the best OHS sessions I've had. Wide grip on bar and summo spread for legs and feet.
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Old 06-07-2010, 06:21 PM   #4014
Deb Weber
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Re: Over 50 Crossfitters Sign In

Happy Birthday, Claw. +1 on the Ruth's Chris....yum! Nice PR Steve



06.07.2010-Monday
AM: 30 Burpees 15# Vest

PM:
Warmup: Row 500, k2e, back ext., shoulder mobility & stretch....

WOD:
Athlete's Choice (shedkicker cannot be modifed)

SHEDKICKER:

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

5 rounds for time of:
goblet walking lunges, 30 total steps - 24kg (16kg)
20 burpees
10 pull-ups
23:12 Rx All plank burpees. I thought that was decent at the time but a couple people got it done in 19, 20 min. Duh!

Post WOD:
  • Row, stretch, foam roll, trigger point.
  • Diesel Crew Shoulder Rehab Day 4
  • 2x12 Serratus Protractions (45#)
  • 2x12 Muscle Snatch (45#)
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Old 06-07-2010, 06:35 PM   #4015
John Burch
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Re: Over 50 Crossfitters Sign In

Happy B-Day Claw
WU
20 GHD backextensions x2
20 GHD situps X2
20 squat x2
20 pushupx2
20 pullupx2

DL 135# 3x10
DL 185# 3x10
20 walking lunge
3x10 K2E
20 KB swings @ 35#

WOD
run 3/4 mile
30 pushpress @ 75#
row 1000m
20 pushpress @ 95#
300 single jumprope
10 pushpress @ 115#
22:11
Deb you doing all those MU's girl?

m/55/178 CrossFitChesterton

Last edited by John Burch; 06-07-2010 at 06:40 PM..
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Old 06-07-2010, 06:39 PM   #4016
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Happy B-day, Claw!

WU:
150 Single Unders

2 x 10:
-situps
-Supermans
-PVC Thrusters

Stretching

WOD:
Ran 800m;
65 pound Thruster, 30 reps;
20 foot Rope climb, 3 ascents;
30 Kettlebell swings, 1.5 pood;
Ran 600m;
85 pound Thruster, 20 reps;
20 foot Rope climb, 2 ascents;
20 Kettlebell swings, 1.5 pood;
Rowed 10 calories;
85 pound Thruster, 10 reps;
20 foot Rope climb, 1 ascent;
10 Kettlebell swings, 1.5 pood Time: 34:42


(Not too many rope burns! Thank goodness for sports tape!)
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Old 06-07-2010, 09:59 PM   #4017
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Happy Birthday Jim!
Nice job on your BS PR Steve.
Scott, I feel the same on presses, I think thats a hard lift to improve in. One of the trainers in our gym suggested to do progressions on presses for a few weeks to improve it. So he did like 5 sets of 3, of a manageable weight and every week upped the weight 5 lbs, until he could no longer progress, then went back to max effort attempts.... he said it really helped.

6-7-2010
Power snatch 5-5-5-3-3-3

85, 95, 105, 115, 115, 120

Rest, then

Complete 150 push-ups. Each time you break, sprint 100 m. Keep track of number of breaks. At the end, you owe that many burpees. Your score is number of burpees AND time to completion. The clock stops after 150 push-ups, burpees not included in time.

Time 10:13, 10 breaks, first set 36 unbroken

Extra work-5 x 15 GHD sit-ups
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Old 06-08-2010, 04:07 AM   #4018
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
Deb you doing all those MU's girl?
No girls weight even listed; no girl has a muscleup yet - or even a really good dip (mine were getting better, but still limited ROM, then I hurt my shoulder...) Something to shoot for!!
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Old 06-08-2010, 07:31 AM   #4019
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

Terry,
Sounds good. I think I'll try it. How many times a week? I assume at least twice a week?
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Old 06-08-2010, 09:32 AM   #4020
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
Terry,
Sounds good. I think I'll try it. How many times a week? I assume at least twice a week?
Once a week can work as well. I am not an expert on linear progression, but have followed it in my programming (not done by me). I increased my front squat 1RM this way by 20lbs.

I saw in a previous post you mentioned that you are doing paleo, thats great, but don't be a afraid to gain weight and eat more, its hard to increase strength if you don't increase muscle mass. Even us old guys can use extra muscle mass.

Here are some links to check out, all WFS.
http://www.higher-faster-sports.com/...engthmyth.html
http://****************.com/articles...s_rippetoe.pdf
http://www.charlespoliquin.com/Artic...le.aspx?ID=256

I posted this and saw that the http://$tarting$trength.com/articles/incremental_increases_rippetoe.pdf
was **** out, not sure why. Copy the url but remove the $ and replace with S
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Last edited by Terry Dickman; 06-08-2010 at 09:38 AM..
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