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Old 03-23-2010, 03:33 PM   #3401
John Burch
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Re: Over 50 Crossfitters Sign In

WU 3 rounds of 10
45# Hang Clean
45#O/H Squat
45# Snatch

WOD 6 rounds
5 Single ring Pullup
7 20# MB Depth Shots
9 45# KB swings
7 Pushup
5 75# O/H Squats
18:36 no pushups in the 4th round, oops

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Old 03-23-2010, 04:40 PM   #3402
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

A1. Press @ 10X1; 1,1,1; rest 3 min
115#, 125, 135f, 125

A2. KBS - 2/1.5 pd x 15; rest 3 min,
unbroken

B. 55% 1RM Dead Lift @ 11X0; 2 reps x 6 sets; rest 45 sec
175#

C. Run 200 m @ 80,90,95%; rest 3 min b/t efforts
couldn't go outside so did 8 flights of stairs in the Sears Tower at 21.6 sec, 18.2, 18.5
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Old 03-23-2010, 06:12 PM   #3403
Tim Fisher
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Re: Over 50 Crossfitters Sign In

short quick workout today:

25 squats
20 45# DL

50X135# DL
40X135# DL
30X135# DL (2 min. rest between each round)

10 min. bike
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Old 03-24-2010, 03:48 AM   #3404
Deb Weber
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Re: Over 50 Crossfitters Sign In

NJ/NY Sectional WODs posted!!! Im going as as spectator this weekend, cheering on my coach - s/b fun!
I think she'll do very well.
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Old 03-24-2010, 04:54 AM   #3405
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Deb Borbone View Post
NJ/NY Sectional WODs posted!!! Im going as as spectator this weekend, cheering on my coach - s/b fun!
I think she'll do very well.
Did you see those WODs! Burpee box jumps!!!
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Old 03-24-2010, 05:03 AM   #3406
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
Did you see those WODs! Burpee box jumps!!!
Latest note from coach: these wods will be on the Shed board next week!!! I better rest up!!
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Old 03-24-2010, 06:33 PM   #3407
Jim Cordes
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Re: Over 50 Crossfitters Sign In

3/24 WOD

”Push it, Push it real good!” (Thanks to Matt Beals of CF Salt Lake City for this one)
100 Push Presses for Time (95#/65#)
Every minute on the minute, perform 10 Push Ups then return to pressing.

15:55. Started with 21 presses @ 95# and then was wasted. Could not go to full depth on push-ups, even on first round. Next round of presses, only a couple, and they weren't even to full extension. Push-ups still sucked. Went in and grabbed 2 15# plates to replace the 25#'ers, reducing my bar to 75#. Took two minutes in which I did no presses but did do push-ups. Got a little more gas with lighter bar, but still struggled. Traver finally brought out a pad so I could do knee push-ups (Gasp!). Even on my knees, the push-ups were pale imitations of real push-ups. Presses at 75# varied from 6 to 10 per round, finally finished in 15th minute. Augie stuck with 95# the whole time, and Brian stuck with legit push-ups the whole time, so they are my heros for today (as is everyone else who undertook this hellish WOD).

God, that one sucked!

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Old 03-24-2010, 07:35 PM   #3408
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Cordes View Post
3/24 WOD

”Push it, Push it real good!” (Thanks to Matt Beals of CF Salt Lake City for this one)
100 Push Presses for Time (95#/65#)
Every minute on the minute, perform 10 Push Ups then return to pressing.

15:55. Started with 21 presses @ 95# and then was wasted. Could not go to full depth on push-ups, even on first round. Next round of presses, only a couple, and they weren't even to full extension. Push-ups still sucked. Went in and grabbed 2 15# plates to replace the 25#'ers, reducing my bar to 75#. Took two minutes in which I did no presses but did do push-ups. Got a little more gas with lighter bar, but still struggled. Traver finally brought out a pad so I could do knee push-ups (Gasp!). Even on my knees, the push-ups were pale imitations of real push-ups. Presses at 75# varied from 6 to 10 per round, finally finished in 15th minute. Augie stuck with 95# the whole time, and Brian stuck with legit push-ups the whole time, so they are my heros for today (as is everyone else who undertook this hellish WOD).

God, that one sucked!

The Claw
that look like one mean workout. Good job.

did the main site workout from 100323 w. some modifications: 10-9-8-7-6-5-4-3-2-1 reps of: Pull ups chest to bar, 30" box jumps, and GHD sit ups. did pull ups w. close grip w. chin above bar, step up on box, and the situps to parallel position. 13:26.
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Old 03-24-2010, 08:05 PM   #3409
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

OPT Wed, 3/24

A1. Back Squat @ 30X0; 1,1,1; rest 3 min...225, 245 (ugly), 235

A2. Chin Ups - 20 unbroken x 3; rest 3 min...Unbroken but scaled with a band. No kipping, dead hang CHIN ups. Not Pull Ups. Didn't realize that until coach corrected me. Palms in. Not easy

B. Hang Power Clean @ 11X0; 3 x 3 - build to 80% (150); rest 2 min...95, 135, 155f, 135

C1. GHD Sit Ups @ 2021; 15 x 3; rest 30 sec
C2. 50 double unders; rest 30 sec

GHD unbroken, Double Unders best I could muster was 25 or 30 in a row. Got worse after first round.
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Old 03-24-2010, 10:19 PM   #3410
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Last workout before sectionals, looking forward to 2 days rest
-Dead Lift – 50% 1RM; 6 sets of 3; rest 30 sec
225
-20″/14″ box jumps – 20 straight; 30 sec rest x 3
did this need work on getting the rhythm down.
-HSPU – 5 perfect reps; rest 30 sec x 3
used 2 abmats, ready for 1
-Muscle Ups – 2 ; 1 min. rest x 5
first time got 2 unbroken MU’s, went for 3 last 2 sets, close but not quite , did 14 total
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