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Old 10-03-2012, 05:36 PM   #8341
Jim Cordes
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Re: Over 50 Crossfitters Sign In

10/3 WOD
Narrow Grip Bench Press
8-8-8-8-8
95-105-115-120-120
120 was my max, really pushing last rep.

Teams of 2:
5 Rounds For Reps
1 Min Row for Calories
1 Min Air Squats
(Alt Row/Squats for 10 Minutes Total)
555 (I think; if not 555, then 505)

Worked with Shane Wallace, we crushed this one. We each knocked out at least 40 squats per minute for the 10 minutes, bringing us over 400. The rows were much more expensive points so I did not try to crush these except for last minute.

First WOD in a long time, super busy at work getting ready for vacation.

Claw
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Old 10-03-2012, 07:45 PM   #8342
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Cliff Miller View Post
....get a call from my doctor. he has the results from my ultrasound and says that i have a full tear in my rotator cuff (my right one this time not the left) and he will send me to a surgeon to have a look at it...at least life is never boring
Cliff-Hope all goes well!! Never a dull moment!

JB - Awesome AMRAP!!

Claw- Kick@$$ as always!!!

WU:
400m run
100 SU
10 Box Jumps

WOD:

7X2 Heaving Snatch Balance heaviest possible, rest 45 sec.

45-65-75-80-95-105-115-125-135(1)

-then-

20 minutes to complete (not for time)

5 rounds of:

-8 Seated Shoulder Press: Heavy
-8 Good Mornings: Heavy

45-45-65-75-80-85

60 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge
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Old 10-04-2012, 08:21 AM   #8343
Cliff Miller
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Re: Over 50 Crossfitters Sign In

last nite

20 minutes on the minute

4 - 24" box jump w/20lb weight vest
4 - 16kg kb goblet squats w/20lb weight vest

legs are a bit sore this morning

after day 3 of 28 day eating clean challenge i now have 2 points due to me not fully reading the no-go list and getting caught by almonds. still waiting to find out exactly why they were on the no go list but i am hoping that this weekend will cause a few of the "younger" crew in the gym in on this challenge to "cheat" cause it is our thanksgiving weekend this weekend.
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Old 10-04-2012, 07:37 PM   #8344
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff, have a Happy Thanksgiving!!

WU:
.444444mi run
Bear crawls
Toy Soldier Walks
Hip closers
Hip Openners

100 Single unders
Tried SUs with a band to force my arms close & in front (sort of like the difference between a hang Oly Lift & a regular full one)
10 push ups
10 air squats

WOD:
5X3 Front Squats 135, 185 (1), 155, 155, 155, 155

Then

4RFT:
6 24" Box jumps
12 Pull Ups
24 OHS (Started at 65# for the 1st 7 & then went to 45# for the rest.)

12:48

The front squats hurt my knee, which is why I had to lower to 45#. Form is better than weight! The lower weight felt better. Had to step down on the last 3 box jumps.

61 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!
My knee feels better. Sore, but better.
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Old 10-05-2012, 07:38 PM   #8345
Cliff Miller
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Re: Over 50 Crossfitters Sign In

yesterday off day

tonite

1 rm blue bands 16" box squat 275lbs

then

sumo dead lift 1-1-1-1-1-1 on the 2 minute

225-265-295-345-365-375

day 5 food challenge still at 2 points because of those da#n almonds. should be a challenge this weekend with thanksgiving and catering a buddies wedding.....of course brisket and pork butt will be on the menu but it will be all the other stuff that will be the challenge
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Old 10-05-2012, 08:57 PM   #8346
John Burch
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Re: Over 50 Crossfitters Sign In

WOD
18-14-10
Thrusters@75
Burpees
post 8 Burpees

m/58/180
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Old 10-06-2012, 08:21 AM   #8347
Cliff Miller
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Re: Over 50 Crossfitters Sign In

team of 2 wod

2000m row switching after 250

then

50 wall ball 20lb each partner 50/50

11:27

my partner was a fellow bbq enthuisast who i only see once in a great while so it was a very fun wod for us.

keep up the great work everyone.
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Old 10-06-2012, 11:11 AM   #8348
John Burch
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Re: Over 50 Crossfitters Sign In

WOD 5 rounds

10 squat clean @ 95
12 pullups
12 24" box jump
10 push press @ 95
50 double unders

close to 40:00 as the double unders were a sticking point

m/58/180
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Old 10-07-2012, 01:30 PM   #8349
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice WODing guys!!

5 Oct:
62 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

6 Oct:
63 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!
Did 'em before the Saturday Morn Globo Water "Aerobics" sessions. The instructor's husband came by and said, "Showoff! Of course, he's several # heavier than me... )

7 Oct:

Did the DIYWOD WOD "Otis"

15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpees (Yay! Burpees!!)

17:37

Lost 30 sec or 1 min with letting the dogs in the house. REALLY wanted to try this and while slow, was glad I was able to get the 45 Power Cleans, albeit missed two! Love WODs like this!!
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Old 10-07-2012, 07:14 PM   #8350
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Oh yeah, did 19 Burpees (Yay! Burpees!!) to finish today's Quota for the Burpee (Yay! Burpees!!) Challenge!
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