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Old 10-12-2009, 11:13 PM   #2171
John Warkala
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Re: Over 50 Crossfitters Sign In

10/12/09
Row 2500m - 9:57.4

KB drills

WOD
Modified Helen
30 box step ups
21 KB swings (1.5 pood)
3 rope climbs

18:42

Work on dips, HSPU.
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Old 10-13-2009, 09:18 AM   #2172
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Thanks everyone for the birthday wishes! My husband is taking me out tonight for a swanky dinner so I'm sure my 6AM workout tomorrow will involve a serious wine hangover.

Today - 10/13/09
11AM workout in the gym with Bill

WU: Stretching, run to the gym, row 500m, dumbbell swings

Did DLs today (my favorite) and I totally sucked! Couldn't get past 140! Perhaps I was still suffering form yesterday's 100 burpees.

8 x 95#
8 x 95#
6 x 115#
3 x 135#
3 x 140# (F on rep 2)
1 x 140# (F)

3x
12 SDLHPs - 55#

Skipped the post WOD row and ran home.
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Old 10-13-2009, 09:22 AM   #2173
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

Mmmmmmmm wine. I haven't had a drink in, um, 16 days. Enjoy your birthday dinner!

My WOD:

“Kelly”
5 Rounds for time
Run 400 meters
30 box jumps, 24″ box
30 Wall ball shots (20#/14#)

I did stepups on a 20" box and I used a 10# ball for wallballs and mostly hit between 8' and 10'. Still working on getting the 10# ball to the 10' mark. My time was 33:30.

We are having "a week with the girls."
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Old 10-13-2009, 10:37 AM   #2174
Charles Pyke
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Re: Over 50 Crossfitters Sign In

Diane, Happy Birthday. Nice job on the birthday burpees.

Spent a couple of days this weekend working on cars. getting too cold to do that outside anymore this year.

Today
12 min on elliptical / 12 min run

3x10 knees to waist
3x20 sit ups. Last set was not easy at all.

3 sets 95x5 press
3 sets 135x5 back squat

Romanian Deadlifts
135x10
155x10

Seems like everything is coming back quickly. Could have lifted heavier, but patience, patience. Still ate running, but the AF says I have to do it.

Diane Birthday Broccoli
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Old 10-13-2009, 06:22 PM   #2175
John Burch
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Re: Over 50 Crossfitters Sign In

WU
Sampson stretch
10 Cherry Pickers
10 Pushup
10 Situp
10 Pullup
10 Dislocates
10 O/H Squat @ 45#
10 Situp
10 Lunge
10 CJ @ 65#
Double Under Work

WOD 100 Mega Burpees
24:29

Post Wod 4 rounds 300 M Row 1: Rest between sets, row times between 1:10 1:18

m/55/183/ 5'11" Crossfit Chesterton
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Old 10-14-2009, 03:36 AM   #2176
Deb Weber
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Re: Over 50 Crossfitters Sign In

Happy belated birthday Diane...many more! Cool that you get to make up your birthday WOD - our affiliate surprises us with one.


10_9_09
Not a good day, not feeling well. Had to keep stopping on the rower (stomachache). Last week w/no rest Sunday (5k), plus the birthday wod wrecked me. Don't know how some of you do 5 on all the time - with the tough wods you do. Just didn't seem like I recovered well all week!

Warmup (row 500, GHD situps, weighted back ext, squats, pullups)

Strict Press: 5,4,3,2,1
10x45# Warmup
65/65/70/75/75

WOD

For time:
1000 meter row
21 knees to elbows
21 back extensions
750 meter row
15 k2e
15 back extensions
500 meter row
9 k2e
9 back extensions
250 meter row
18:49




10.10.2009

Warmup (row 500, GHD situps, weighted back ext, squats, pullups)

WOD - "Helen"

3 rounds for time of:
400 meter run
21 kettlebell swings - 24kg (16kg)
12 pull-ups
15:04



10.11.2009 - REST DAY, hooray!



10.12.2009-Monday
Warmup (row 500, GHD situps, weighted back ext, squats, pullups)

Max effort pullups (every Monday)
Used the dipping belt w/10# - 5 negatives
Kipping pullups (working on full ROM, slow & head over the bar)

WOD
10 rounds for time of:
15 deadlifts - 135# (95#)
15 push-ups
12:58



10.13.2009-Tuesday
Warmup: 10 burpees, weighted back ext, GHD situps, squats, pushups

WOD
5 rounds for time of:
15 push press - 95# (65#)
30 double unders
15:50

Progress! able to string together up to 10 doubleunders at a time. First time ever. I had to wait and watch the group before me train, was taking a while; I like that b/c, I always pick up a tip or two just watching & listening...yesterday's tip: "its all in the wrists".
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Old 10-14-2009, 08:25 AM   #2177
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today - 10/14/09
6AM group workout on the North Shore

Freezing cold this morning!!

WU:
3X
15 Bench dips, 30 squats

WOD:
AMRAP 20 minutes
5 burpees
10 push-ups
15 lunge walks

10 rounds + 5 burpees, 10 push-ups, 10 lunge walks
The push-ups slowed me down - had to do 5/5 after round 5

Post WOD:
3X
15 Bulgarians each leg
15 Hungarians each leg
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Old 10-14-2009, 08:59 AM   #2178
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

OCTOBER 14 WOD:

Circuit warmup

Row 150m (this is the timer)
Pass-throughs
Halos
Overhead squats
Stepups
Pullups
Situps
Ring Dips

“Jackie”
1000m row
50 thrusters (35# for me)
30 pullups (3 bands for me)

Time 14:33

I figured out (duh) on the rower that I can concentrate on my back and that'll probably help with the other movements. The legs know what to do. Pullups for sure felt stronger today.
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Old 10-14-2009, 03:28 PM   #2179
Deb Weber
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Re: Over 50 Crossfitters Sign In

10_14_09
Tired today.


Warmup: burpees, situps, squats.

Strength: Hang Power Clean 3/3/3/3/3.
65/75/85/95/105 (105 was ugly but I got them)

AMRAP 15 min:

10 GHD situps, 20 burpees
6 Rounds plus 5.
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Old 10-14-2009, 03:44 PM   #2180
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

It's been nearly two weeks. Sheesh! I was caught in a perfect storm of kid sickness and wife prepping for deployment leave...oh, and wine in a box. Anyway, I had an MRI w/ resolution on the knee and was told that I need to be more patient and stop squatting below parallel and with any weight higher than BW. Still not runnning at 21 weeks post op.

10-13-09
C2 2000m 9:35.7
CFWUx3
Press:
#45x10x3
#65x5
#75x5
#85x5
#95x5
#105x5
#115x4 (F on the fifth)

10-14-09
C2 1000m 4:30.1
WUx3:
10-10-15 pullups
5-7-10 dips
#45 plate each hand 50m shuttle
10-10-15 GHD
10-12-15 walking lunge w/ #25 ball OH
10-12-15 walking burpees
60second SUx3

DL:
#45x10
#65x10
#95x10
#115x5
#135x5
#155x5
#185x5
#205x5
#135x15

Birthday wishes to all that have had them.
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