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Old 04-12-2010, 04:28 AM   #3561
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Sunday,

AM
A1. OHS 4-6 x 6; rest 120 sec, all at 95# 5 reps
A2. Med Grip Pronated Chin Ups + 1/4 BWT; amrap strict x 6 sets; rest 120 sec, First 5 sets 45#x 4, last 45#x

PM
aggressive hill runs:
35 sec accelerating effort to top - 90%
Walk 40 back down
8 sets - take 8 min break b/t set 4 and 5

Found a reasonable hill. Guess its not so flat around here after all. Enough of an incline such that a lot of bike riders get off to walk up it. Still would rather see something like a 40yd berm up to a train track or something like that. It was also paved. Toward the end, could see my distance drop a bit as 35sec timer went off.
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Old 04-12-2010, 10:55 AM   #3562
Jim Cordes
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Re: Over 50 Crossfitters Sign In

4/12 WOD

10 Rounds for Time:
15 Deadlifts (135#)
16 Med Ball V Twists (20#)

15:34 as RX'd.

Not much to say. Fun WOD. Worked with KJ, Augie, Kaela, and Jason. First time working with Jason. Five is a nice number for a class.

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Old 04-12-2010, 06:33 PM   #3563
John Burch
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Re: Over 50 Crossfitters Sign In

short WU, packed box today but thats ok great group of people at CFC

Thruster
1@95#
1@115#
1@135#
1@155#
1@175#

WOD

60 single jump rope
6 rounds Cindy
60 singles
5 rounds Cindy
60 singles
4 rounds Cindy
60 singles
3 rounds Cindy
60 singles
2 rounds Cindy
60 singles
1 round Cindy

24:10

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Old 04-12-2010, 06:43 PM   #3564
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

4-12-10

WU: 1600m C2=7:11.9
dips/BWsquats/pullups/weighted 20in stepups/#20 WB shots/pushups

Deadlifts 1,1,1,1,1
255
275
285
295
305xF(2)
Pretty frustrated with this effort. I'm sure I'm strong enough but there's something missing in my technique that I don't think I'm going to find watching videos. My PR for the DL is #315, but I can feel #400 calling my name.

WOD: 10 RFT of:
3 ring dips
6 burpees
9 butterfly situps
18:29

My consistency has suffered lately with sick kids and spring break. My first day back after yet another lengthy lay off.
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Old 04-12-2010, 08:35 PM   #3565
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Did the work out from 100410. 5RFT: 135 Back squat X 20 reps, Hand Stand Walk for 20 yards. One alt. for the latter rec. on Crossfit X was 60 reps of Wall Run (i.e. hand stand positiion and alternate touching inside the shoulder w. free hand).

Subs: 30 vs. 60 Wall runs. Completed in 11:35.

Limits: 1) skipped two other workout that included Oly. lifts: snatch balance and split cleans --will get some coaching here--may be too ballistic.

2) Back Squat were less than parallel--too tight to get there today
3) Reduce # of wall runs as it is new exercise.
4) Touch chest as free hand could not touch just inside of same side shoulder (part of an impingement not improved w. physical therapy).
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Old 04-13-2010, 07:42 AM   #3566
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
Pretty frustrated with this effort. I'm sure I'm strong enough but there's something missing in my technique that I don't think I'm going to find watching videos. My PR for the DL is #315, but I can feel #400 calling my name.
Hey, a couple of things you might want to try. First go download the Wendler 5/3/1 e-book.

http://flexcart.com/members/elitefts...&m=PD&pid=2976 (WFS)

It' a great program for elevating your 1RM quickly. I mean 10-15 pounds a month in DL is not at all difficult to achieve.

Second, if you haven't already, go check out Mark Rippetoe and Coach Burgener's DL videos on youtube.

My DL 1RM fluctuates like mad due to a wonky back. But those videos have helped me a ton with form, and when my form is good, I can get new pr's. For me the biggest thing is starting with the bar right over the middle of my feet, a good lumbar curve, head up but with my butt far enough back that when I engage the bar, I feel tension in my hamstrings. Then up from there— with your hammies doing all (most of) the work.

The other thing that i think makes a difference for me is doing a few warmup sets (as RX'ed in Wendler) THEN stretching (hammies, quads, hips) real good. I think being warmed up AND stretched enables me to get in the optimal starting position I describe above. And not being stretched gets me in trouble where I strain my back.
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Last edited by John Jaeckel : 04-13-2010 at 07:45 AM.
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Old 04-13-2010, 09:39 AM   #3567
John Jaeckel
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Re: Over 50 Crossfitters Sign In

04.13.10:
Month 2, Week 1, Wendler 5/3/1, Front Squat Day
(subbing various squat moves for eachother one day a week from month to month— in addition to DL and Shoulder Press)

WARMUP:
Front Squat
5x85
5x105
5x125
Full Body Stretch

STRENGTH:
Front squat
5x135
5x155
5x175 (F-6)

WOD:

Overhead Squat 25x75 lbs.
Hang Cleans (to rack) 25x75 lbs.
4:42
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Last edited by John Jaeckel : 04-13-2010 at 09:41 AM.
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Old 04-13-2010, 01:32 PM   #3568
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

Thanks, JJ, will do. Since I don't have an affiliate within driving distance I'm kind of stuck being self taught.

4-13-10

In a big hurry today.
WU: #25 OH lunges/flutterkicks/heel jumps/#95 power cleans

WOD: CINDY. Cindy was the first CF WOD I ever did (11 rounds not as Rx'd)and ever since I have considered her a kind of personal benchmark. My best Cindy has been 19 rounds as Rx'd and I've struggled ever since to break 20. It certainly didn't happen today.
5xpullups
10xpushups
15xBW squats
13 rounds +5 pullups +8 pushups
Not my best effort and not my worst.
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Old 04-13-2010, 06:05 PM   #3569
John Burch
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Re: Over 50 Crossfitters Sign In

CFC WU

21's Pushups, Situps
20 pushup 1 situp
19 pushup 2 situp
and so on and on
21:55

WOD 5 rounds
10 lunge 35# KB each hand
10 35# KB swings
6:23
Post WOD 3 rounds
:60 Plank from rings
30 situp combo GHD AB mat

m/55/180 CrossFitChesterton
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Old 04-13-2010, 07:46 PM   #3570
Tim Fisher
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Re: Over 50 Crossfitters Sign In

25 slow deep squats (deep for me, knee replacement on right leg)

Dead Lifts
10x135
5x225
10x315
10x315
10x315

50 close grip assisted pull ups

12x3 45# incline sit ups
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