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Old 06-17-2011, 03:48 PM   #6161
Jim Colby
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Re: Over 50 Crossfitters Sign In

June 18
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.
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Old 06-17-2011, 04:24 PM   #6162
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Wendler: Deadlifts: 5X285,325,370 (6R).

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.
8:36.
Scale Bar only for OHS to work on form. Bike instead of run. This is 90 sec. faster than last time with the same scales.
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Old 06-17-2011, 04:37 PM   #6163
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

Today: squats 5 x 3 reps: 195, 205, 225, 235, 245(couldn't get all the way down on 3rd rep), 245 (same, but almost got to below parallel). Heaviest I've ever tried.
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Old 06-17-2011, 07:19 PM   #6164
Tim Fisher
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Re: Over 50 Crossfitters Sign In

I have been off the thread for a while but have been working out pretty consistently. Today worked out with my son.

Warm up - jump rope 10 min

Wod - 50lb each hand db bench press
55lb each hand suitcase squats
invert lat pullups

Reps- 17,15,13,11,9

150 reps. 45lb bar bench press (no breaks)
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Old 06-17-2011, 07:47 PM   #6165
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great Nancy times, folks! She & me have a bad relationship!! Don't know how anyone can run after each set of OHS even with just the bar!!

Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Jim - Love that Fran time! Can't believe you're out of practice!

Tim - Welcome back!

Michelle - I'm the opposite of you. My cleans need the work!

WU:
Missed the regular warm up
10 PVC pass throughs
PVC press downs (4 sets)
rotator cuff openners

WOD:
2-2-2-2-2-2-2 weighted pull ups

11.2#, 14#, 19.6#(1), 22.4#(f), 19.6#(1), 18.2#, 19.6#(1)

Pull ups are a REAL goat. But the good thing is that I can jump up to reach the bar @~8ft. I've also found a place outside my building to practice Pull ups!
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Old 06-18-2011, 06:51 AM   #6166
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

[quote=William Hoogsteden;949995]Perry - impressive back squatting! I hurt myself doing 245! Took we a month & a half to recover & I was black & blue in places I NEVER thought I'd get black & blue!!

Bill: how did you get black and blue, did you fall? I'm being really careful and keeping form very strict. Since I never did squats until about 6 months ago, I'm sure I'll make quick gains and then plateau. I don't have much interest in going super heavy, but it's hard not to challenge yourself once you've conquered a particular poundage.
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Old 06-18-2011, 08:10 AM   #6167
Deb Weber
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Re: Over 50 Crossfitters Sign In

Ive fallen under 145#..... just got all soft in the bottom and kept going down - with the bar on my back. no black and blue tho.

6_18_11 Saturday Blairstown
quickie, out today. I can feel my supraspinatus catching. strangely overhead stuff, snatch, pullups none of that bother it.. have to keep an eye and be careful.

Warmup

Front Squat deadhangs between, not happy w/ROM today first one was the best. Im stuck w/my nose at the bar on the rest, but my forearms there are perpendicular to the floor (have really long arms)
65#/3
75#/3
85#/3 (2)
95#/3
100#/2
105 (2)

Leg Ext havent done one of these in 20 yrs, light ones - hold at top 3 sec lower will have to see if it affects the knees
50#/10 (3)
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Old 06-18-2011, 01:38 PM   #6168
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Colby View Post
June 18
4.5 mile run at easy pace, hilly terrain (40:59, 2 hills totaling 460 ft. of elevation change, Avg HR about 128, max HR 144).
My youngest graduates from high school today. Almost ready to leave the nest. Sigh.
Congratulations!!
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Old 06-18-2011, 01:43 PM   #6169
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

58 mile bike up Rt. 22 to Brewster and then to Rt. 121, to North Salem, detour west to Rt. 116, back to 121 to 22 and home. *Too much, too soon. Kinda bonked. *A large bowl of my kids Annies pasta and a lot of water to try to revive. *Cannot move.*



*
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*
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Old 06-18-2011, 02:04 PM   #6170
John Jaeckel
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Re: Over 50 Crossfitters Sign In

06.17.11

@the Dam

1/4 mile jog
6x120 stairs up, then down, mostly jogging
1/4 mile jog


06.18.11
Wendler 5/3/1, Month 5, Week 3
Dead Lift Day

WARM
DL
5x185

WOD
DL
5x265
3x300
2x335

Had at least 1-2 more in me on the heavy set, but my tweaked hammie (from Sunday) started screaming at me a bit. DRAG. I am going to have to take it relatively easy on DL for a cycle, I'm afraid, and get this thing rehabbed a bit, though I did push my 1RM up to around 370 (at least in terms of what I did in week 1 this month and what I think I could have done today with no hammie pull).

Also gonna get a bit more serious about the diet for a while, been getting a bit porkier of late and I think some of that could just be the anabolic effect of the work I'm doing (including the sprints), but I also feel like I'm doing enough low-to-moderate intensity stuff that I shouldn't be packing on pounds quite like this. 205-210 with no strength loss would be great, although I think I am going to lose some DL strength due to the hammie.
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Last edited by John Jaeckel : 06-18-2011 at 02:09 PM.
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