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Old 09-02-2011, 05:28 PM   #6621
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Helen

3 rounds
400 M run
21 Kb swings (used 70# dumbbell)
12 Pull-ups (blue band)

16:57
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Old 09-02-2011, 07:23 PM   #6622
David Cahn
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Re: Over 50 Crossfitters Sign In

Max Rope Climbs in 2 minutes then:

AMRAP 21 minutes:
21 Ring Dips
21 Box Jumps (20")
21 Toes to Bar
21 Double Understand (42 singles for me)

The max rope climb was just a learning session, but have rope burns to prove my efforts. Did the first round of ring dips unassisted then used a band. Those toes to bar were tough!

3 rounds + 19 box jumps
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Old 09-03-2011, 10:53 AM   #6623
Deb Weber
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Re: Over 50 Crossfitters Sign In

9_2_11 Friday
2 mile brisk walk....



9_3_11 Saturday
warmup

Powerclean

25kg/3
30kg/3
35kg/3
4kg/3 (3)

Clean & Jerk
35kg/2+2
40kg/2+2
45kg/2+2 (4)

Clean Pull
50kg/4 (4)

Backsquat
40kg/2
50kg/4 (4)

Press from Snatch Sq Position
(no bounce)
20kg/4 (3)

Ugh, 3 hrs sleep last nite. My butt & legs/adductors fatigued and even sore from the back extensions the other day.
And was slow today b/c I kept thinking about where is bar on my thigh, and not throwing to my head (so what does that mean for full extension if Im 5'8"? lol this is why Nick doesn't like to tell me stuff!).
Got interrupted in the last set of C&J and missed the 2nd clean, couldn't get up - finally realized it was b/c Im rocking forward onto my toes!! I think Im going lower with these, maybe bc Ive been front squatting some??
Legs were pretty tired by then, I tried 2X more, I finally just power cleaned the thing (like nothing) to finish last 2 jerks. Jerks were no issue, felt light, probably should split lower anyway. The first time C&Jing since the pulled hip flexor/snatch boo boo. Trap is a little sore from all that but not hurting during the workout.
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Old 09-03-2011, 02:13 PM   #6624
Jim Cordes
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Re: Over 50 Crossfitters Sign In

9/3 WOD "31 Heroes"

AMRAP 31 Min
8 x 155# Thruster
6 Rope Climbs
11 Box Jumps (30"/24")
Run 400 M with a 45# plate

3 rounds + about 6 rope climbs. Paired with Andy Wood.

This was a demoralizing, miserable WOD. I started running and Andy did thrusters and some rope climbs. I took over rope climbs and some box jumps, then Andy returned and I started running again. I ended up never doing a single thruster (other than the one I did to test the weight pre-WOD @ 135#.) My rope climbs were terrible. I tried to wrap rope around feet to lift myself, but it was hard going. By far most of my rope climb reps failed. I finally did 6 efforts then moved to box jumps just so Andy would have some forward progress.

My right shin is abraded to hell because of the rope climb, my hands are toast from the rope climb and carrying the plate on the run, and I have a huge lump at the top of my back where I rested the 45# plate.

Not fun not to perform well. Rope climbs are my new goat! Nevertheless, this WOD was important to Brett V, so I'm glad I came out and did it.

Claw
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Old 09-03-2011, 04:49 PM   #6625
Cliff Miller
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Re: Over 50 Crossfitters Sign In

friday

3 x 5 front squat

25-225-245

400 m run 1:23

friday nite babysit 240 lbs of brisket in the smoker. did not get much sleep people kept stopping by to see how it was going and waking me up or me trying to sleep in the back of my van on one of the seats.

saturday

25-20-15-10-5

row for calories/65 lb front squat

8:48

delivered brisket and home for a good afternoon nap
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Old 09-03-2011, 08:04 PM   #6626
Jim Colby
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Re: Over 50 Crossfitters Sign In

Wednesday, August 31
Cycled 25 miles. 1:29:45. Not very fast today. Too many road blockages from the storm.

Thursday, Sept. 1
Went to U.S. Open tennis. Rest day.

Friday, Sept. 2
Swam 2000M at lunch (around 43 mins, went easy trying to simulate half IM pace)
After work cycled 12 miles and then ran 2.6 miles on a very hilly route. Didn't time myself, but felt fast.

Saturday, Sept. 3
Cycled very hilly 25 mile course (1:27:40, PR by 1:20).

Lots of good work being posted by people on this thread. Sorry for not being more sociable and reading/commenting on the various posts. I've been struggling trying to keep up with work, family stuff and training for the upcoming endurance events. Thankfully taper week starts tomorrow for the half IM.

By the way, where is Tim, JJ, Perry, etc.? and also the women that drop in and quickly leave? lol!!
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Old 09-03-2011, 11:06 PM   #6627
David Cahn
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Re: Over 50 Crossfitters Sign In

Inaugural WOD at the new gym:

Team WOD! FGB Style!
3 Rounds
With a running clock, 1:00 per station. Score is total reps per team.
Each team member will continue the rep count after switching movements.
1:00 rest after each round.
Row for Calories
KB SDHP 75/55#
Burpee
DB Push Press 35/25#
Slamballs 40/30

Fun time and only 18 minutes of pain. Then spent three hours moving weights and cleaning up. Tomorrow is a rest day...not a bad week...5 formal WOD's!
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Old 09-04-2011, 07:49 AM   #6628
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups
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Old 09-04-2011, 07:59 AM   #6629
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups
whats weird about that? I can do one. on a good day. for sure itd be easier if i was smaller and lighter (if I could I would, on WL days .
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Old 09-04-2011, 08:13 AM   #6630
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

My house hasn't had Internet service until last night so haven't posted any workouts which is just as well since I had (and have) a bad sinus infection. Have been scaling back the WODs while recuperating.

Yesterday did a short and slow 3 mile run in the woods. Made myself stop at 3 but wanted to keep going. Did a lot of plyo work jumping over downed trees.

Glad to see everyone survived and thrived.
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