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Old 03-30-2010, 12:51 PM   #3461
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

3-30-10

Great Job, Terry!

WU: dips/step-ups/#45Front Squats/burpees

WOD:
7 RFT of:
#145 Front Squat x 3
L pull ups x 7

time: 16:45
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Old 03-30-2010, 01:55 PM   #3462
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100330 TUESDAY

Strength/Skill work:
Back squat at 1.25 of BW; scale to ability.
High bar squats of: 10, 10, 5, 5, 3, 3, 2, 2, 1, 1.
Rest approx. two minutes between sets.

Began with 95#, worked up to 155# and had to dump last one of the second set of 3. Did both sets of 2 at 145, then 1 X 155 and 1 X 165. Tied my post-reset 1RM of 165#. Very pleased!

WOD:
Nice, intense little "quickie..."
For time: 50 Jump Squats X 45# bar

Time: 2:27
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Old 03-30-2010, 04:57 PM   #3463
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
115 lbs
12 strict reps @115 and a few close ones, man, that's pretty good work, regardless. I might have 2 at that weight.
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Old 03-30-2010, 05:04 PM   #3464
Tim Fisher
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Re: Over 50 Crossfitters Sign In

30 squats
12 135# DL

WOD
5 rounds of 10x225# DL and 10 push ups, I have not been consistent in my workouts. This about killed me.

a bunch of rotator cuff stuff

close grip lat pull downs 120x10, 135x 10, 150x10

10 min. elliptical
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Old 03-30-2010, 05:44 PM   #3465
John Burch
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Re: Over 50 Crossfitters Sign In

CFC WU

WOD
40 situp
20 burpee
30 situp
15 burpee
20 situp
10 burpee
10 situp
5 burpee 7:45

Post WOD as many ring dip as possible in 4:00 total 52

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Old 03-30-2010, 05:57 PM   #3466
Nancy Cohen
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Re: Over 50 Crossfitters Sign In

John, I love your avatar. I have a snapshot of me swinging on a rope swing at a lake, from when I was 18. I'll have to dig it up out of the photo box and scan it.
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Old 03-30-2010, 07:41 PM   #3467
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Stephen R. Lampl View Post
100330 TUESDAY

Strength/Skill work:
Back squat at 1.25 of BW; scale to ability.
High bar squats of: 10, 10, 5, 5, 3, 3, 2, 2, 1, 1.
Rest approx. two minutes between sets.

Began with 95#, worked up to 155# and had to dump last one of the second set of 3. Did both sets of 2 at 145, then 1 X 155 and 1 X 165. Tied my post-reset 1RM of 165#. Very pleased!

WOD:
Nice, intense little "quickie..."
For time: 50 Jump Squats X 45# bar

Time: 2:27
Steve, I've been doing a lot of work like this lately, longer heavier work on strength and then quick, intense little WODs. Wonder how you feel it's working for you. This is the kind of thing Robb Wolf recommends as well.
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Old 03-30-2010, 07:55 PM   #3468
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
135, 155, 155, 155, 175
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
30, 35, 40, 40, 40
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
25, 30, 35, 35, 35,
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
all unbroken

Never did a set of 20 Unbroken chin ups let alone a set of 5. Feel good about this one. PR
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Old 03-30-2010, 08:01 PM   #3469
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Jaeckel View Post
Steve, I've been doing a lot of work like this lately, longer heavier work on strength and then quick, intense little WODs. Wonder how you feel it's working for you. This is the kind of thing Robb Wolf recommends as well.
John, thanks for your thoughts about this type of programming. It is a bit new to me and aside from having no endurance to speak of yet, I really like it. I had been following the Main Page for most of my CF workouts and threw in a bit of my own programming for the year I did CF at the globo. Most of what I did was obviously varied - - as short as "Fran" (for me, my best was 6:43 scaled) or "Diane," with ones as long as "the Kilo" which took me an hour and a half. I'd finish out my workouts with a strength or skill session which also varied, but I'd normally run out of steam after about an hour. When I had to stop the workouts last October, I was thriving on the WOD / strength program I'd been doing....

I apologize for the longish response.
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Old 03-30-2010, 08:05 PM   #3470
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jeff Kilinski View Post
A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
135, 155, 155, 155, 175
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
30, 35, 40, 40, 40
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
25, 30, 35, 35, 35,
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
all unbroken

Never did a set of 20 Unbroken chin ups let alone a set of 5. Feel good about this one. PR
That's quite a load of work you did today, Jeff. Congrats on the chin PR! That's awesome!
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