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Old 09-15-2011, 07:54 AM   #6691
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Bill Houghton View Post
Watching CF Games on ESPN2

160 Squats
5 x 10 hand release push-ups

Suffering through the anguish of closing my box 5 days ago and listening to the commercials on the gmes say "call a CrossFit gym near you" Love CrossFit HATE running a CrossFit business. I will keep working out in the garage until someone else steps up and opens a box here. I tried to entice someone to take over my box. Even offered to pay 100% of their overhead for a couple of months to get them started. We have low rent, low utilities, debt free operation. Just way too much work at my age while trying to run a full time chiropractic office.

There are a few days left where someone could still step up and take this over. But, within days my landlord will sign a new agreement, the equipment will be sold, etc... I keep hoping every day that somone will take me up on this offer.
I can only imagine your frustration.
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Old 09-15-2011, 07:58 AM   #6692
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

3 rounds for time of: 24:52

12 Overhead Stepups alt. Legs (m24@45lb / f20@ 35lb)
12 Sumo Deadlift High Pull (m75lbs / f55lbs)
100m Uneven Farmer Carry Right Arm (m75lbs / f55lbs)
30 Situps
100m Uneven Farmer Carry Left Arm (m75lbs / f55lbs)
Overhead Stepups will require weight to be locked out with both arms overhead. You must alternate legs.

Uneven Farmer Carry will require the athlete to carry the barbell at their side with one arm for 100 meters. Barbell for SDHP will be used for this movement.

I ended up dropping the step-ups to 25# and after the first round dropping the farmers walk to 35#. I'm stuck between heavy and no being fast enough. Mentally today I needed to finish the WOD more than carry a heavy load.

The trainer set the cut-off at 20 minutes and when the badasses didn't finish at 20 he pushed it to 25.

I'm experiencing true growth both physically and mentally every time I deal with one of my own weaknesses...mission accomplished.
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Old 09-15-2011, 08:41 AM   #6693
David Cahn
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Bill Houghton View Post
Watching CF Games on ESPN2

160 Squats
5 x 10 hand release push-ups

Suffering through the anguish of closing my box 5 days ago and listening to the commercials on the gmes say "call a CrossFit gym near you" Love CrossFit HATE running a CrossFit business. I will keep working out in the garage until someone else steps up and opens a box here. I tried to entice someone to take over my box. Even offered to pay 100% of their overhead for a couple of months to get them started. We have low rent, low utilities, debt free operation. Just way too much work at my age while trying to run a full time chiropractic office.

There are a few days left where someone could still step up and take this over. But, within days my landlord will sign a new agreement, the equipment will be sold, etc... I keep hoping every day that somone will take me up on this offer.

If only we all lived closer you'd have the grayist yet most devoted following. I feel your pain. Sounds like an awesome offer for someone.

Day 11 Burpee Challenge

Did some back and arm stuff at the gym this morning. Practiced kipping pull-ups. Early meeting, long day...that's it folks.
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Old 09-15-2011, 10:19 AM   #6694
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Bill, bad news about the box. But good on you for following your dream!

9/15 WOD

With a Partner complete the following for time:
200 Wallballs
300 Push Ups
400 Meter Lunge (one person lunges while the other walks next to them)

28:33. Tripled up with Mike Mac and T$ on "Team Girth," so we did 300 wall balls and 450 pushups. T$ and I worked at the same time on wall balls and lunges, and Mike and I worked together on push ups. Thanks to Mike for picking up my last 7 wall balls, and we each picked up 5 of T$'s last 10 push ups. Wall balls not nearly as bad as I feared (even though I deteriorated toward the end). Push ups ended being the hardest part. 200M of lunges mixed with 200M of walking was good. We did 10 lunges then switch, so our time was pretty good. Other team was Carrie and Danette ("Killer Babes"). Another creative KJ warm up and a fun WOD.

Claw
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Old 09-15-2011, 03:49 PM   #6695
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

5 mile run: 40 minutes.

Core routine.
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Old 09-15-2011, 05:49 PM   #6696
Deb Weber
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Re: Over 50 Crossfitters Sign In

Sorry to hear about the box, Bill.


9_15_11 Thursday
Warmup (I was doing wallball as part of warmup)

Got a lesson from Nick about wallballs; he said 12# is too heavy and wallballs make you slow; if you do them, do them with explosion all the way from the bottom!
Likewise pushing a sled only serves to make you slow.
Do you get the idea HE THINKS I'M SLOW???
Lotta plus and minus in the gym of late; hes not on me about my form so much anymore - and getting quite a few perfects. workouts seem to be getting harder though.

Power Snatch
25kg/6
30kg/4
33kg/3
35kg/2 (3) (after 2 sets snatch was next - Nick said no, do more Psnatch - b/c throwing the bar w/my hips!! He said, PERFECT! See how you threw the bar w/your extension? Do you FEEL the difference?? of course I do I just cant do it ALL the time esp. w/heavier weight. So a big plus - YAY - I finally know what it is to throw the barbell completely w/your legs. The negative? yeah Im not that strong at it yet, its fatiguing for me. Esp. doing triples+.

Snatch
30kg/3
35kg/3 (miss on the 2nd, legs fatigued)
38kg (3, same deal miss on the 2nd and went flying in the wall; PMS week and its clutz day apparently - hope I dont do that at the meet!)
40kg supposed to be a triple, I think he told me enough w/one.
43kg miss (he said, i cant make you want to do it, you dont want to do it)
43kg PERFECT!! easy. He said it was perfect, knows I can do 50 just do it EXACTLY like that.
45kg (f/f/f) I threw the bar high enough but I didnt get under, gotta pull under. He said, Ill snatch it at the meet. *****; realizing now its only 2k more than 43.

Snatch Pull

45kg/3 (2)
50kg/2 (3)

Snatch Liftoff
55kg/3 (3)

Front Squat (while I was setting up for these Danica was FS 125 for a double. yeeeaahhh)
25kg/3
35kg/3
40kg/4
45kg/2 (4)
none of this very hard anymore (? whats with THAT?) and even a bounce!

Snatch Push Press from Shoulders
35kg/4 (3) very easy to stick these
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Old 09-15-2011, 06:36 PM   #6697
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Bill -SO SORRY to hear of your Box's closing! Ditto to what David & Claw (& Everyone else) said!

WU:
1000m row Worked on form per Crossfit Journal Rowing articles & some coaching. Long strong pulls & fast throw backs. Was the last starting & first finished!

40ft
High knees
Butt Kickers
Frankenstein walks
Spiderman walks
broad jumps

Pass throughs

5 rep OHS work up 45#, 75#, 95#

WOD:
21-15-9

95# OHS
Burpees (Yay! Burpees!)

9:37 Brutal, but good. I was the last one done, but the last 9 Burpees (Yay! Burpees!) went REALLY fast. This was the 1st WOD I ended up lying on my back!

AfterWOD:
30 glute ham raises

400m run
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Old 09-16-2011, 07:58 AM   #6698
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Wendler 5Xdl: 325,375,420.
Bent rows: 3X225.

WOD
5x250m row with 3 minute rest between intervals.
58,54,56,56,56.
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Old 09-17-2011, 05:05 AM   #6699
Deb Weber
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Re: Over 50 Crossfitters Sign In

Jim C you've become a machine!! Exhausted reading about that Ironman.

9_16_11 Friday
Walk two miles

No idea what's up for this week; two workouts left on my program. I guess I should try to do one today. That would leave me with a recovery workout Tues and leave Thurs up in the air. Forty-something degrees no idea where Im going to train weekends when its really cold.
I really need to be sleeping well but the talking dog doesn't let me. I may need the dog whisperer.
Have to wait and see what the week brings; its PMS week, if everything goes perfectly could hit the meet on my "12 hrs of feel like 25 yo". Or not. Or get my period early. Everything hurts during PMS week; and I hate the cold! (TMI - just deal with it. I should start a thread "What To Expect When You Can No Longer Be Expecting" - bet it'd be informative; someone will tell me when I get menopause, right?? I'll know Im in trouble when the dog tells me my sunglasses are on my head.)

“You’re the one who puts the labels on your nerves. If you’ve been cutting corners or slacking off then by all means, call it nervous. But if you’ve been training hard and putting in the work then it should be called excited.” Read that on the Catalyst site, JF.

I suppose i could workout Tues/Thu and today just do some wallballs like 'the shot' in A Prayer For Owen Meany
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Last edited by Deb Weber; 09-17-2011 at 05:12 AM..
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Old 09-17-2011, 10:35 AM   #6700
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

Yesterday: 5 rounds of 5: bench @ 215; dead lifts @ 225; squat @ 225

5 sets of 5 reps of clean & jerks @ 135.

I'm enjoying the new surge in strength. I attribute it to doing lower reps for the first time in my life.

Today: 4 mile mellow trail run. Beautiful day!

Way to go Jim C. !!!
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