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Old 02-19-2010, 09:52 PM   #3191
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Tim Fisher View Post
Yeah, he looks just like Big Daddy (thats me) just a little smaller. He's my first grandson.
Great photo, Tim! Future CFer, I see!
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Old 02-19-2010, 09:53 PM   #3192
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

John,

Smokin time on your burpees! AWESOME!

Great job on Linda-ish, Pat!
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Old 02-20-2010, 01:44 PM   #3193
John Burch
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Re: Over 50 Crossfitters Sign In

Thanks Stephen

CFC WU

Team WOD
#1 5 rounds each team member does all reps and rounds
15 WB 20# m 14# f
10 pullup
#2
100 pushpress as a team 95#m 65#f
#3 3 rounds each member does all reps and rounds
30 lunge
30 back extensions
#4 500 Double unders as a team

m/55/180 CrossFit Chesterton
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Old 02-20-2010, 02:34 PM   #3194
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Stephen good to have you around regularly again.

Tim, congrats on becoming a grandfather.

My gym started a crossfit class today. One trainer and three of us participating. After warm up and some dynamic stretching, we did a workout:

AMRAP in 20 minutes: 30 abmat situps, 20 squats, 10 push ups, 5 pull ups. Finished 7 rounds and 7 situps.

This is the start of a weekly class.
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Old 02-20-2010, 03:46 PM   #3195
John Jaeckel
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Re: Over 50 Crossfitters Sign In

2/19/10: rest

2/20/10: @Rogue Fitness

WARMUP—

5 Rounds:
10 Renegade Rows
10 k-bell swings
10 box jumps

(sorta more like a WOD than a WU, if you ask me, but what the hey . . .)

STRENGTH—

Shoulder Press
95, 115, 125, 135, 145, 155-F, 135

WOD—

"Angie"
100 pullups (box)
100 pushups (all clean)
100 situps
100 squats
23:09 (beat my "Angie" time from 1/20 by nearly two minutes!)
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Old 02-20-2010, 04:18 PM   #3196
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100220 SATURDAY

Warm-up:
800m Run
then, 2X of the following:
10 Back ext
10 GHD sit-ups
10 OHS w/ PVC
10 Pull-ups
10 Ring dips
Suddenly got my kipping pull-ups back during my second warm-up set. Ripped out all 10 in a row, with the first two nearly C2B! WOO HOO!!!!!!!

WOD: A Little Team Competition......
Guys Vs. Gals for time with:
6K row
Flip 2 tires
Move stuff, including Josh's pickup truck
Guys had to flip a large and small loader tire one length of the building, gals flipped the small loader tire and a truck tire one length of the building. The other two lengths (3 lengths total) could be done by any method desired.
Assorted items to be moved (weight plates, sand bags, heavy bag, etc) and the truck had to move two lengths of the building. Rowing total of 6K could be accomplished by any method.
Guys = 25:13; Gals = 18:41
Don't know how they beat us, other than they loaded the stuff in the truck and pushed the truck to make the trips. The guys carried the stuff and pushed the truck separately......HOO RAH!

Post WOD strength stuff:
10 X 5 full ROM push-ups - hands on parallettes.
3 attempts (successful...) at cleans using 95# Last one was nearly perfect!
3 MU progression attempts. BLEH! Lord, give me STRENGTH!!!!!
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Old 02-20-2010, 05:40 PM   #3197
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Stephen R. Lampl View Post
Guys = 25:13; Gals = 18:41
Don't know how they beat us, other than they loaded the stuff in the truck and pushed the truck to make the trips. The guys carried the stuff and pushed the truck separately......HOO RAH!
that sounds fun Steve, is that HOO RAH for the girls? they sounded a little smarter

Did this today
In warm-up:
-row 1k in under 4 min
-50 GHD sit-ups
-50 back extensions

then:
Front Squats 5-5-5 @195 lbs

after our free class we were hanging out and 3 of us decided to do this WOD
3 rounds for time;
250m row
25 GHD with 10lb wall ball shots at 8ft
time 9:03

Nick did 7:ish and Buddy did 8:ish

Doing the GHD with a wall ball was wicked, hold the ball on your chest lean back doing a GHD sit up and touch the ball on the floor, come back up at the top of the movement you throw the wall ball above the 8ft mark catch it off the wall and back down for another GHD situp
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Last edited by Terry Dickman : 02-20-2010 at 06:00 PM.
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Old 02-20-2010, 06:56 PM   #3198
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Terry, the HOO RAH was for the guys, actually. But I think you're right - - the gals ran their end of the competition a bit smarter.....

Sounds like you guys had a blast with your workout this morning.
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Old 02-21-2010, 06:58 AM   #3199
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

I've been in NY for a couple of days, got back Friday morning. Then the wife took off for San Diego for a girls weekend away. I'm Mr. Mom this weekend.

While in NYC hit the treadmill for a 5k run. I think my post left off on Monday.

Tuesday, Feb 16

Bench 5-5-5-5-5 135, 155, 175, 185 (2), 175

5 rounds
1 min Cleans
1 min Pullups
1 min Rest

118 total reps. The cleans were more power, than squat.


Thursday, Feb 18

5k run, 36 minutes on a treadmil.

Saturday, Feb 20

Jackie's Illigetimate Sister (Jackie with a 1 mile run instead of 1k row)

1 mile run, 50 45# Thrusters, 30 Pullups

17:15

Travel really kills the schedule. I"m home for at least a week or so.
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Old 02-21-2010, 05:29 PM   #3200
John Burch
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Re: Over 50 Crossfitters Sign In

CFC rest day, went to local high school weight room/fieldhouse

CFC WU
65# & 85# snatch form work
O/H squats front squats push press
D/U work ran 6 to eight 40 yd sprints

m/55/180 CrossFit chesterton
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