CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 04-19-2012, 10:35 AM   #7841
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,963
Re: Over 50 Crossfitters Sign In

Quote:
I did the last rep or two with the bar fully on my left shoulder/pectoral muscle. By the last set it finally clicked that keeping my chest up would help keep the pressure off my quads.
I didnt understand this. I have the same problem, keeping your back tight/chest up. what did you realize to do to make it better? (125# is a heavy front squat to rep for me).

Don't you WANT the weight completely on your delts/collarbone? Thats why its so much easier for me to jerk/front squat from a rack rather than from a clean - I can get the bar tucked way back and racked on my delts better - a clean I sometimes wont catch it far back enough, gotta jump a bit when I recover to rack it good for a jerk....
the quad part; you meant low back/hands/wrists?
(Ill share the other tip I got, keep your whole hand on the bar not fingertips, b/c then you can push up on bar, drive elbows up to help you drive out of the hole)
__________________
58.2/F/68"

Last edited by Deb Weber; 04-19-2012 at 10:39 AM..
  Reply With Quote
Old 04-19-2012, 10:54 AM   #7842
Jim Cordes
Member Jim Cordes is offline
 
Jim Cordes's Avatar
 
Profile:
Join Date: Sep 2009
Location: Santa Barbara  CA
Posts: 854
Re: Over 50 Crossfitters Sign In

Deb, I did not consider it a problem that the bar was off my hand and fully on my shoulder, just a little odd. It crossed my mind that if the bar starting rolling forward there really would be nothing I could do to stop it.

The cue to get my chest was counting for my partner and watching as she slowly tipped forward through her reps. She tried to compensate by craning her neck up. We talked about it after she was done and just concentrating on it probably did the trick. That, and I focused on it during the lightest reps so it was easiest.

Thanks for the tip of keeping the whole hand on the bar, not just the fingertips. Unfortunately, with my shoulder mobility (or lack thereof) it's all I can do to keep my fingers on the bar as I focus on my primary goal, keeping my elbows up.

Thanks for your comments, you are a great resource here!

Claw
__________________
M/52/5'8"/162 lbs aka "The Claw" at www.crossfitpacificcoast.com (WFS)
Twitter: @ClawIsFit
  Reply With Quote
Old 04-19-2012, 01:02 PM   #7843
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,963
Re: Over 50 Crossfitters Sign In

ohhhh.... that shoulder mobility comes easier for me if I use a wider clean grip and point my elbows in (toward each other). But I have long tentacle arms. Also helps if I roll my lats/teres/back.
__________________
58.2/F/68"
  Reply With Quote
Old 04-19-2012, 05:47 PM   #7844
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,791
Re: Over 50 Crossfitters Sign In

Chaplin Tim - Hope you feel better. Did that trying to do a scaled inverse Burpee! Yay! Burpees! Knocked the wind out of me!

Nice Front squat work Claw & Cliff!!

WU:
300m run
2 rounds:
10 AbMat Sit Ups
10 Push Ups
10 Air Squats

WOD:
“Lumberjack 20″ (Scaled)

20 Deadlifts (235lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees (Yay! Burpees!!)
Run 400m
20 Pullups (As High as I could get my chest)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

38:41

Nothing like a Hero WOD. They have a Special kind of Suck! Didn't feel I had 20 275 Dead Lifts in me! At least I was able to keep the bar speed up. The runs started out slow. The DB Squat Cleans were tough, but I did the last 10 in two sets of 5! The only way I got through them by remembering it was a Hero WOD!
__________________
Bill Hoogsteden (M/63/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"

Last edited by Bill Hoogsteden; 04-19-2012 at 05:53 PM..
  Reply With Quote
Old 04-19-2012, 11:50 PM   #7845
Tim Randall
Member Tim Randall is offline
 
Tim Randall's Avatar
 
Profile:
Join Date: Aug 2009
Location: Battle Ground  WA
Posts: 189
Re: Over 50 Crossfitters Sign In

Thanks all! Always a lot of encouragement with this group

Felt good enough to go in this morning couldn't miss the opportunity to do a WOD that demanded I do DU's
WU- forward/backward high step skipping?, butt kIckers (like I needed that)
5min on the pain ball, each side,
WOD-4/19
Shoulder press 3,3,3,3,3,
WU: 45x10, 65x5
65,75,95,105x2 105f, 95, 105x3(pr)

"Annie"
50,40,30,20,10
DU
SIT-UPS
having yet to ever lInk more than a couple I knew this was going to take awhile
DETERMINED TO TAKE ON THE MONSTER and encouraged by the youngins I started with the class! With the fire breathers finishing in just more than 6 minutes, needless to say everyone could hear me breathing and spinning
Heck even with a "yoga pad" under me arse the sit-ups were a bit painful (motivated me to do them all unbroken)
Finished in 17:58! Heck that was a first time PR doing the WOD Rx
Off on another road trip till Monday so wishing you all a great weekend!
__________________
Chaplain Tim M/60+/5-8.5/180 CFBD 9/2/09 " I Never complain about growing old, too many will never get to"
  Reply With Quote
Old 04-20-2012, 12:18 PM   #7846
Jim Cordes
Member Jim Cordes is offline
 
Jim Cordes's Avatar
 
Profile:
Join Date: Sep 2009
Location: Santa Barbara  CA
Posts: 854
Re: Over 50 Crossfitters Sign In

4/20 WOD

Find your 1RM Turkish Get Up (15 minutes)
65# dumbbell with right arm.

Followed by 1 Round for Time of
20 Kettle Bell Swings (1.5/1)
40 Competition Push Ups
60 Hollow Rocks (a Baker favorite)
40 Competition Push Ups
20 Kettle Bell Swings
7:01 @ 2 pood.

I did 1.5 pood TGU with both arms, then 65# dumbbell with right arm fairly easily. I then tired myself with 4 or 5 fail reps with 2 pood kettlebell with right arm. In retrospect I should have worked with Mike Mac and Brian with a barbell, since I could have gone up from 65# before I exhausted myself. I was surprised that kettlebell TGU's were harder than dumbbell ones were.

As to the 1RFT with the heavy kettlebell, Malzone threw out the concept of going heavy (probably because we had a full class and would have run out of 1.5 pood bells) and several of us chose the wrench. First set of 20 went straight through, but last set was broken to something like 8, 5, 4, 3. Competition push ups sort of go straight through since I can de-weight my arms entirely at the bottom. Hollow rock sets went something like 20, then 10's, then 5's. ROM on everything quite good, except getting that 2 pood bell overhead on each rep is a bit of a challenge. Link to whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/6950747988/

Claw
__________________
M/52/5'8"/162 lbs aka "The Claw" at www.crossfitpacificcoast.com (WFS)
Twitter: @ClawIsFit
  Reply With Quote
Old 04-20-2012, 12:19 PM   #7847
Jim Cordes
Member Jim Cordes is offline
 
Jim Cordes's Avatar
 
Profile:
Join Date: Sep 2009
Location: Santa Barbara  CA
Posts: 854
Re: Over 50 Crossfitters Sign In

Tim, way to stick with it, getting Annie done Rx'd!

Claw
__________________
M/52/5'8"/162 lbs aka "The Claw" at www.crossfitpacificcoast.com (WFS)
Twitter: @ClawIsFit
  Reply With Quote
Old 04-20-2012, 07:46 PM   #7848
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,791
Re: Over 50 Crossfitters Sign In

Chaplin Tim - I hope you asked the guys who finished @ 6 minutes, "Why'd ya quit so early?!" Nice job on an Rx Annie AND WITH an injury!!

Claw - TGUs are harder than they should be!! Way to go on them & the 1RFT!!

WU:
400m run
3 rounds:
10 Push Ups
10 AbMat Sit Ups
10 Lunges (5 each leg)

WOD:
“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Did 185# (BW+/_25#)

7/7, 5/6, 4/7, 4/6, 4/5 = 24/31

Not my best performance on this WOD, but it was a tough week!!

Cashout:
Team WOD
10 min AMRAP:
1 person runs 200m while 1 does as many push ups and the other does as many KBS (1.5 Pood) while the 1st is running, then the runner does Push ups, the push uppers does KBS & the one doing KBS runs. Score is the total number of Push ups and KBS

Did 7 rounds with a score of ~375 (Higher Math is tough for me!!)
__________________
Bill Hoogsteden (M/63/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 04-20-2012, 07:54 PM   #7849
John Burch
Member John Burch is offline
 
John Burch's Avatar
 
Profile:
Join Date: Oct 2006
Location: Valparaiso  In
Posts: 741
Re: Over 50 Crossfitters Sign In

Great work Chaplain

4/19
Double unders
rode Air Dyne (it showed up from somewhere at the gym?)

WOD AMRAP 1:00 between rounds

Toes Thru rings 2:00
front squat @ 75 2:00
Burpees 2:00
double unders 2:00

m/180/57
  Reply With Quote
Old 04-21-2012, 03:05 PM   #7850
Jim Cordes
Member Jim Cordes is offline
 
Jim Cordes's Avatar
 
Profile:
Join Date: Sep 2009
Location: Santa Barbara  CA
Posts: 854
Re: Over 50 Crossfitters Sign In

4/21 WOD (Saturday)

Sumo deadlift
3-3-3-3-3
135-225-255-275-295

AMREP 6 minutes
500 m row
400 m run
As many burpees as possible until end of 6 minutes.
38.

Never did sumo deadlifts before, so I started light and did not use my weightlifting shoes. Very pleased how easily 3 @ 295 went up. I might be due for another crack at one-rep max deadlift in my ongoing pursuit of a double bodyweight deadlift. Also, nice to be using weights on Saturday WOD's instead of just a bunch of bodyweight stuff all the time.

The AMREP really sucked the life out of me. At 10 burpees I was wondering if I had miscounted by 10 since they were taking forever, but sadly, no. On the plus side, I did the 500 m row in about 1:45 without completely gassing myself.

Claw
__________________
M/52/5'8"/162 lbs aka "The Claw" at www.crossfitpacificcoast.com (WFS)
Twitter: @ClawIsFit
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sign this guy up for CF John Tuitele Equipment 5 05-27-2014 06:16 PM
Roadside Sign ideas Jennie Yundt Running a CrossFit Facility 8 07-06-2008 04:00 PM
AF Equipment Newsletter Sign-up Jon Gilson Equipment 0 04-27-2007 11:36 AM
Is this a sign of supercompensation? Stephen Kichuk Fitness 4 02-01-2007 06:24 PM
CrossFit Ann Arbor's New Sign Douglas Chapman Running a CrossFit Facility 6 11-26-2006 04:22 PM


All times are GMT -7. The time now is 03:20 AM.


CrossFit is a registered trademark of CrossFit Inc.