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Old 05-21-2012, 07:38 PM   #7961
Cliff Miller
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Re: Over 50 Crossfitters Sign In

jim that event sounds way to fun.

last nite for the gym we pulled out BAB (big a** barbeque - big steel tube 2 feet across and 7 feet long with 2 wood stoves for heat and smoke) and had whoever wanted bring in some pork butt or brisket to smoke overnite. had almost 250 lbs of meat in it.

tonite

2 km run
15 toes to over head lying on back
30 20lb med ball sit up
1 km run
15 toes to over head lying on back
30 20lb med ball sit up
500 m run
15 toes to over head lying on back
30 20lb med ball sit up

28:04 in the pouring rain
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Old 05-21-2012, 07:53 PM   #7962
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Row 500
30 bench press #115 (45% of bodyweight)
Row 1000
20 bench pres #115
Row 2000
10 bench press #115

19:36

I think I nailed the scaling on the bench. Failed one rep and rested with the bar on my chest before re-racking and finishing the broken set.

Thanks for the B-day wishes.
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Old 05-22-2012, 12:54 PM   #7963
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Hey Claw, I've been here but
don't know that I will make it over to PC. 6 hours on beach w. 5 and 6 yr old grandsons at Refugio Beach State Park is taking it out of me. Pat
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Old 05-22-2012, 02:49 PM   #7964
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Understood Pat, hanging with 5 and 6 year old boys probably a WOD in itself. Enjoy the great weather we're having!

Claw
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Old 05-22-2012, 04:57 PM   #7965
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Cliff Miller View Post
...last nite for the gym we pulled out BAB (big a** barbeque - big steel tube 2 feet across and 7 feet long with 2 wood stoves for heat and smoke) and had whoever wanted bring in some pork butt or brisket to smoke overnite. had almost 250 lbs of meat in it...
Now THAT'S my kind of WOD!!!

WU:
Hollow holds
Superman holds

Paleo Ball (Paleo sit in a circle & pass (throw!!) Wall Ball(s) at/to each other!)

Pillar holds (2) each side
Pillar to hipe slow drop (5 each side)

Squat Jump across box with and back with PVC pass throughs (2 on each squat)
10 Lunges each side while holding the front side hand palm on top of the PVC pipe

WOD:
3RFT:
15 20# Wall Ball Shots, 10'
15 225# Deadlifts
15 GHD Sit-ups

13:48

1st round I did the WBS 15 straight. Then I hit the DLs and I was so ragged! This was a deceptively easy looking WOD, But doing the DLs was BRUTAL! At least I wasn't the last one! AND I was the ONLY doing it Rx!
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Old 05-22-2012, 07:02 PM   #7966
John Burch
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Re: Over 50 Crossfitters Sign In

Happy B D Bill
5/21
front squat 95 135 185
DL 5x3 w/ chains standing on 25# Bumpers @ 275
3x8 walking lunge 45# bumper O/H
3x8 good morming @ 95
3x15 GHD situps
WOD
30 TGU @25
100 DU
40 KB snatch @ 35
1 K row

Post 3.6 mile run Kowels Bogg Dunes National lake Shore
5/22
WOD
200m run
20 WB
15 T2B
20 BJ
10 PP @ 95
20 Burpees
first round 4:00 rest 3:00 next round 6:00 rest 3:00 Last round complete Chipper 1st 15 BJ 2nd 14 Burpees last about 7:00 to complete
post 5 mile run Indiana Dunes State park trail 9 the ridge

m/57/180
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Old 05-22-2012, 08:55 PM   #7967
Cliff Miller
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Re: Over 50 Crossfitters Sign In

team of 2 12 rounds each combined total time

me 40 yards out high pin on the prowler 40 yards back low pin on the prowler
my patner a late 20 year old fire breather female 30 yards same hand position

16:34

we both thought we were going to die after about round 6 and then we really started to hate life by round 10. by and far one of the worst feeling after a work out. can hardly wait to try to better our time. twisted i know but
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Old 05-23-2012, 06:04 PM   #7968
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

BTW, Got my Numbers checked yesterday. My Cholesterol dropped 50 Points to 158! Not sure why, could be a combination of meds & CrossFit & I don't know what! Got family history against me and we'll see how I do in 6 months!

Of course now the Doc is worried that my resting heart rate is in the 40's. Can't please 'em!!

Awesome WOD's John B!! That afterWOD sounds wonderful! Oh yeah, Yay! Burpees!!

Cliff -
Quote:
...twisted i know but ...
Yeah but we all are!!

WU:
500m Row
3 rounds:
5 C2B
10 AbMat Sit-ups
15 Air Squats

20 Min to find 3 rep Max Push Press: 145# Got 2 @165# twice, frustrating!

WOD:
400m run
Then
3 rounds
20 24" Box Jumps
20 2 Pood KBS
Then
400m run

16:04

Box Jumps and Timed runs are such goats for me!! And this WOD was full of them!!
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Old 05-23-2012, 06:39 PM   #7969
Cliff Miller
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Re: Over 50 Crossfitters Sign In

william should be interested around my place in a couple of weeks as my wife just signed up for foundations. i can hardly wait as then finaly she will be able to understand why i sometimes crawl into the house

tonite

2 36" box jumps on the minute for 12 minutes

then

max rep body weight back squat

21 at 230 lbs

then 100 sit ups with 20 lb dbell held on chest

glad tomorrow is an off nite
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Old 05-24-2012, 04:05 AM   #7970
Tom Gallagher
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Cliff Miller View Post
max rep body weight back squat
21 at 230 lbs
That sounds how do I lower my weight enough to no do 220# and be strong enough for 20 reps. Any how nice work.

I found a group of like minded folks to workout with. Only with the group once or twice a week, home or work gym otherwise. I think it bumped up my game.

295# Deadlift
4:30 modified grace 95# group to overhead. Can do 135# ground to overhead singles, which I couldn't before. Rx by 60?

I have been messing with modified pistols hold on to rings and lean back. I have been doing them on one of those pulley machine things just put the weights up high (stationary). Maybe I'll use the pulleys and and keep dropping weights to get to no assist.
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