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Old 03-22-2013, 01:58 PM   #8901
Jim Cordes
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Re: Over 50 Crossfitters Sign In

3/22 WOD

Open WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

134.
This is one of those days my mom used to say was “good for me,” which is to say it was not good or fun, but there was a lesson in it.

This was a perfect storm of not being ready. I fasted yesterday, I did not sleep well last night, and the WOD featured the movement at which my range of motion is worst, wall balls. I had at least 25 no reps. Sometimes it was because I couldn’t get the whole ball fully over the 10’ mark, other times because I did not squat deep enough, and other times all of the above.

I guess I need some “tough love” on range of motion; I got a good dose of it at NorCal Masters a couple months ago, and another dose this morning.

I am definitely going to do this one again. I will make sure I am adequately nourished and rested, I will keep my sets and my rests super short so I have no wasted motion. If I finish around the 10 or even 11 minute mark, my double unders have been going well lately so I should be able to accomplish a reasonable score.

Some days you're the windshield, some days you're the bug.

Claw
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Old 03-22-2013, 02:54 PM   #8902
Jack Davis
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Re: Over 50 Crossfitters Sign In

Well done folks!

13.3 191

12.4 153

I really think I can get to MUs if I try again. That is, when I can walk down the stairs and bend my legs!!!!
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Old 03-22-2013, 05:22 PM   #8903
John Jaeckel
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Re: Over 50 Crossfitters Sign In

03.22.13
Wendler
Month 1, Week 3
Bench Press

WARMUP
20 pushups
PVC Rollovers

BP
5x170
3x190
2x210

ACCESSORY
Janda Situps
K-bell side presses (both arms @35#)
Close grip pushups
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Old 03-22-2013, 06:59 PM   #8904
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Awesome work guys!! (Especially Jack!!)

WU:
400m run
100 SUs
20 Push ups
20 Air Squats

WOD:
Open WOD 13.1
12 min AMRAP:
150 20# WB @ 9 ft
90 DUs
30 MUs

153

ONE more DU than last year!! Did the 1st 10 WB's & the rest in subsets of 5(ish). It took me 10:01. After them, I couldn't jump! Eventually, I was able to get 3, but this one showed me DU's ARE a goat of mine!!!
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Old 03-22-2013, 10:47 PM   #8905
Tim Randall
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Re: Over 50 Crossfitters Sign In

Nice work everyone!
(Big shout out to Jack on the 13.3 over 12.4!!)

Went into the box at 0600 to stretch and mob (especially my left hip)
Scored a few guys on 13.3 and then went home, whined about the tight hips and then took a 1hr Nap! PR for me!!
Back to the box at 4pm to stretch and help judge other athletes and then at 5:30 did 13.3
Sets of 10 till 100, at 120 my hip started tightening up so I had to drop to sets of 5 and slow down considerably--Thanks to a lot of support (actually yelling at me to pick up the $%@ball I pushed through and finished with
156 (feet were glued to the floor)---WORTH IT CAUSE THE BEER WAS COLD IN THE BUCKET BY THE DOOR!!

Heck at our age just beating last years score on 12.4 was a milestone (now to start linkng those DU's and get my first MU is my goal for 2013

HAVE A GREAT WEEKEND EVERYONE!

Looking forward to 13.4
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Old 03-23-2013, 01:41 AM   #8906
Helen M Brennan
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Re: Over 50 Crossfitters Sign In

sharing some words of wisdom re wall ball that my coach at CFB gave me on Friday.
I have not done wall balls for nearly a year due to injury so control was of paramount importance ( as i do not have my physios blessing to squat as yet
)
soooo I was advised to catch the ball with arms raised with a small give in the knees ( similar to when you return the bar to shoulder position after an overhead movement) pause for a fraction of time and then squat ect.
the result was that there was no force pulling me forwards on my toes and down i stayed quite upright in my movement. Really made wall balls seem a lot easier due to feeling more controlled. I also did them 30-10-10-10-10-10-10-10-10-10-10-11-9 with a very short rest between sets.

does this make sense

cheers

helen
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Old 03-23-2013, 04:32 PM   #8907
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work everybody!!!!

last nite

5 minute walk in place with purple band on feet with it over weight belt

then

6 x 40 75 lb sled backwards
2 x 40 75 lb sled sideways L & R
4 x 50 green band medium bar good mornings

today

1600m walk 75 lbs on sled
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Old 03-23-2013, 04:53 PM   #8908
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Awesome work everyone on 13.3. At our age, one good rep is a HUGE win..

Saturday March 23, 2013

Climbing, walking, death by kettlebell, 13.3 penance dubs, lots of thinking and writing...

http://jtkalnaynovels.wordpress.com/...od-after-13-3/

http://jtkalnaynovels.wordpress.com/...ns-give-clues/

http://jtkalnaynovels.wordpress.com/...3-a-day-later/
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Old 03-24-2013, 11:05 AM   #8909
John Jaeckel
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Re: Over 50 Crossfitters Sign In

03.23.13
Wendler 5/3/1
Month 1, Week 3
Squat Day


WARMUP
OHS with PVC


SQUAT
5x170
3x195
5x220

ACCESSORY
Climbing stairs 3 flights of 120
Uphill Sprints 2x45 yards
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Old 03-25-2013, 12:34 AM   #8910
Helen M Brennan
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Re: Over 50 Crossfitters Sign In

weekend: various attempts to do something other than hobble.
3 x 10 min gentle elliptical

some pullup practice

sunday
30 mi9n cardio and 20k bike ride

Monday
5 rnd for time
15 pullups ( did jumping from 2 20kg plate on floor)
20 pushups
25 kb swing ( russian 12kg)
400m run

36:59
( after having realised that i had left out the KB swings in round 5 so raced back to complete them )
the WOD was HORRID!!!!!! spent the final 100m of rnd 3 trying to find an excuse not to continue on... but fortunately failed in that quest.

H
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