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Old 02-13-2010, 05:09 PM   #3151
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Short on time today so I decided to take a short, focused workout. Did "Cindy": AMRAP in 20": 3 Pull Ups, 6 Push Ups, 9 Squats.

Last Cindy I got in 20 R and change. I "scaled" this one by: doing parallel grip pull up (padded ) and used exercise ball at slightly greater that parallel depth to target the squats.

Completed 22 rounds plus 3 Pull Ups, 6 Push Ups, and 4 Squats. I don't think I would have hit these numbers without the scales. On the other hand, my hands are intact and the groin was not hurt. So, a PR*.
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Old 02-13-2010, 09:32 PM   #3152
Pat Quigley
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Re: Over 50 Crossfitters Sign In

did I get the number of reps correct for Cindy? I hadn't planned on doing Cindy. I just decided to do something that I could do in 20 minutes.
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Old 02-14-2010, 05:47 AM   #3153
Deb Weber
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Re: Over 50 Crossfitters Sign In

Happy Valentines Day, all!

See the posted SD AZ Sectional Workouts? Holy moly - WOD 3 makes my shoulders hurt just looking at it!
http://media.crossfit.com/cf-video/C...tionalStds.wmv
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Old 02-14-2010, 11:57 AM   #3154
Jim Cordes
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Re: Over 50 Crossfitters Sign In

2/13 Workout.

5,000 m row: 21:08.

This was hard!

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Old 02-15-2010, 10:46 AM   #3155
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Pat Quigley View Post
did I get the number of reps correct for Cindy? I hadn't planned on doing Cindy. I just decided to do something that I could do in 20 minutes.
Pat,

Cindy= AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats


2/14: REST

2/15:

WARMUP—
Bike
25 squats
10 band pullups
20 PVC rollovers

STRENGTH—
Pullups (dead hang/max. reps)
5x4, 5x3, 5x3, 5x3, 5x3
Shoulder Press 3x125, 3x130, 3x135
Behind Neck Press 3x95, 3x110, 3x120

WOD/CASH-OUT—
21, 15, 9
GHD situps
Jump squats (45 lb. bar)
6:31
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Old 02-15-2010, 11:37 AM   #3156
Jim Cordes
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Re: Over 50 Crossfitters Sign In

2/15 WOD.

Box Jump for Max Height
Followed by AMRAP 15
3 Backsquats (Bodyweight on the bar)
6 Leg Raises (to 90 degrees)
9 Burpees

36" box jump.
9 rounds + 3 backsquats + about 4 leglifts.
First time trying max box jumps. I think with a little more room around the box in case of a fall, I could have hit 40".

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Old 02-15-2010, 01:40 PM   #3157
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Jaeckel View Post
Pat,

Cindy= AMRAP in 20 minutes: 5 pullups, 10 pushups, 15 squats


2/14: REST

2/15:

WARMUP—
Bike
25 squats
10 band pullups
20 PVC rollovers

STRENGTH—
Pullups (dead hang/max. reps)
5x4, 5x3, 5x3, 5x3, 5x3

Shoulder Press 3x125, 3x130, 3x135
Behind Neck Press 3x95, 3x110, 3x120

WOD/CASH-OUT—
21, 15, 9
GHD situps
Jump squats (45 lb. bar)
6:31
I meant: 4, 3, 3, 3, 3
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Old 02-15-2010, 06:18 PM   #3158
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100215 MONDAY

Warm-up:
Run 800m
Hip mobility/leg swings
- front to back/side to side
25 reps each direction, each leg

Strength WOD:
Back Squat 3 X 3 @ 88% of 1RM - 165# (145.2 lbs)Warm-up:
45# X 8
95# X 5
Working....
135# X 3
145# X 3
155# X 3 - (9.8# over Rx'd weight today) - not a PR, but a good reset.
Shoulder Press:
Warm-up:
45# X 5
95# X 2
105# X 1
110# X Fail
105# X 1 - Not a PR, but a good baseline for my reset.

WOD: AMRAP in 3 minutes of:
4 HSPU
(Scaled to feet on wall but partial ROM)
10 Kb Swings (54#/35#) ---(45# Db)
15 Squats
Rest 1 minute and repeat for a total of four cycles.
--------------------------------------
Score: 2, 2, 2, 2 = 8 rounds total.

Finish day with 1 ascent on new climbing rope.
Made one full ascent with legs assist.
First time I have done this since High School. YAY!!!!!!!!
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Old 02-15-2010, 07:19 PM   #3159
John Burch
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Re: Over 50 Crossfitters Sign In

CFCWU

weighted pullups 3@45# 3@50# 3@55# 3@65# 3@70# 3@50#

WOD 3 rounds
10 135# clean
10 burpee
5:45

Post WOD 10 Turkish getups @35# each arm

m/55/173 CrossFitChesterton
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Old 02-15-2010, 09:27 PM   #3160
Pat Quigley
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Re: Over 50 Crossfitters Sign In

John J. thanks for the correction. I had misplaced my 2009 log and could not come up with the correct numbers. So I guess I still have a PR of "Cindy"--just not the one that everyone else does.

Next time I take the ginko before going to the gym---If I could only remember where I put it!

Did the short workout from 100214 today> AMRAP in 8 minutes: 4 HSPU, 8 KB swings w. 2 pood, 12 GHD sit ups.

I did the HSPU's w. toes over a bar a little above shoulder length, 70 lb. DB, and GHD sit ups done to straight out or parallel position.

5 rounds plus 4 HSPU's, 8 swings, and 8 sit ups.
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