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Old 04-19-2010, 04:09 PM   #3611
Michael Thille
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Re: Over 50 Crossfitters Sign In

Terry - Great job on the WOD!!! My rope work, and particularly DU's, suck. I can only hope to get better over the next three weeks.

Today's WOD - worked on DU's.

5 sets of 3 reps max clean and split jerk. Got up to 185, which is not bad for a long armed guy like myself.

225# DL tabata for lowest reps. Got 7 as my lowest.
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Old 04-19-2010, 06:13 PM   #3612
John Burch
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Re: Over 50 Crossfitters Sign In

Nice work on the OHS John Scott

short WU
Thrusters
5@ 65
5@ 85
5@ 95
5@ 115
5@ 135

WOD
50 air squat
50 situp
50pushup
50pullup

10:38 sluggish today, rest tonight and I hope to feel more alive tomorrow

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Old 04-19-2010, 06:20 PM   #3613
Tim Fisher
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Re: Over 50 Crossfitters Sign In

25 slow deep squats
100 55# Dumbbell Swings 35, 30, 35 - 1 min. rest between rounds
50 assisted pull ups 5 rounds of 10
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Old 04-19-2010, 09:30 PM   #3614
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Thanks Mongo
Nice job on the 3 rep clean and jerk.

My coach has me doing 3 min AMRAP DU's as part of my warm up then after my WOD as a warm down. His philosophy is that 3 rounds with 50 DU's will seem easy, if you can do that before and after every WOD. Funny my DUs' seem better when I am tired, did 105 in 3 min after this WOD tonight.

5 rounds for time:
run 400m
20 kb swings, 2 pood

2 rounds KB unbroken, tried like hell on the last round, 14/6 on rnd 2,4,5
Time 17:10
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Old 04-20-2010, 03:18 AM   #3615
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Terry,

That double-under training philosophy seems like a great idea.....

100419 MONDAY

Warm-up:
800m run
25 DROM
20 SPT
10 X 2 body circles
15 Hip Extension
15 GHD Sit-ups
15 Pull-ups
15 Ring Dips (subbed chair dips on boxes)
20 Squat therapy
20 "Butt wipers"
250m Row all-out: 45 sec (1:29/500m pace)

WOD: 21-15-9 of
Power Cleans 95#/65# (used 75# considering pulled hamstring)
Push Press
Time: 9:57
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Old 04-20-2010, 01:24 PM   #3616
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

4-20-10

WU: Bar BP/pullups/#20 WB/Romanian lunges/dips/flutter kicks/diamond pushups

Bench Press
65x15/85x15
95x5/11x5/125x5/135x5
145x1/155x1/165x1/175x1/185x1/195x1/205x1
95x20

Fairly certain I could have gone higher with a spotter but as it was I had to slide a bench into a squat rack and adjust the safety bars to where they were just above my chest.
I rarely do BPs and as such haven't established a true PR. That said, I think #205 is my 1RM bench thus far. So that's what's going on my PR card.

WOD: 3RFT of
25 Back extensions
25 Abmat butterfly situps
25 pullups
16:44
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Last edited by John Scott Rezendes : 04-20-2010 at 01:27 PM.
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Old 04-20-2010, 01:59 PM   #3617
Jim Cordes
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Re: Over 50 Crossfitters Sign In

4/20 WOD

“Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups

11:02 as Rx'd.

Was planning on taking today as a rest day until I saw it was Fran. Worked at noon with Amber and A-Train. We all did it Rx'd!

I was wondering if my recent weight loss was leading to loss of strength. Based on this WOD, I think maybe a little. I had done it in 6:11 at 75# previously, and even though this time was 20# more, I still felt like I was playing my B or B- game. But I still ended up writhing on the floor like a bug on hot asphalt after it was done, so I must have done something right. According to T and E, my form was better this time, including full depth and full extension on thrusters, and chin over bar on pull ups.

Fran, I love you and I hate you.

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Old 04-20-2010, 06:48 PM   #3618
John Burch
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Re: Over 50 Crossfitters Sign In

short WU

WOD 3 rounds
20 back extensions
20 O/H lunges @ 75#
20 SDLHP
13:44

Post WOD 20 TGU 35# dumbell

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Old 04-20-2010, 06:56 PM   #3619
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Did today's WOD 15 Squat cleans in 15 Min. Started @ 65# went up to 145# then back down to 125# focusing on form per my instructors' suggestion.

M/53/6'0"/212

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Old 04-20-2010, 08:20 PM   #3620
Nancy Cohen
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Re: Over 50 Crossfitters Sign In

OK...I think this is worth sharing with ya'll.....

Today I did......The Mother of All WOD's...
The 10 Hour Workout...every hour on the hour, for the duration of 9 hours, row 1000 meters, for a total of 10 rows, or 10,000 meters

I'm done!! Did my last row at 7pm, then promptly ate dinner, then took a shower. My arms feel fatigued. The last 2 rows were tough, mentally, because I was just ready for it to be over!

Here's my times for the 10 rows:
5:05 (easy row. afterwards, decided that all rows should be under 5:00)
4:48
4:53
4:46
4:47
4:46
4:45
4:52
4:52
4:34 (determined to finish real strong!)

I started each row at an easier pace, then picked it up as I warmed up, because I was afraid that if I went harder at the beginning of each row, that I might end up with an injury since I was starting cold each hour.

Glad I did this, but doubt I'll do it again. Not even sure how this idea got in my head today! Spent all day in my workout clothes, interrupted my work every hour on the hour, and had to wait until 7pm to shower!
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