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Old 02-06-2010, 02:37 PM   #3101
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Final snow count: ***22 INCHES***

What a mess. Trees down everywhere. Power out everywhere. Mandatory ban on water usage (water pumping stations have no power).

The first picture is my husband shoveling when there was still only 18 inches on the ground (note the tree branch that had just come crashing down on our front steps). The second picture is after the snow stopped and the sun came out. It's a pain, but it's beautiful.
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Old 02-06-2010, 02:47 PM   #3102
John Burch
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Re: Over 50 Crossfitters Sign In

Jeff Sock Hop, with One's Daughter does sound like fun, Bad thing at 17 I dont think mine thinks I am very cool anymore

Survival of the fittest at CFC
Round#1 2mile run 14:45 Max DL 375# PR, we had 27:00 to complete these 2

Round #2 AMRAP in 12:00
10 pp @ 85#
8 K 2 E
6 22" box jump total reps 192

Round#3 7:00 row damper @ 10 1717m

Round #4 Grace @ 135 6:38

I was able to hit 2 strict muscle ups messing around between rounds, (not in a row of course) m/55/178 CrossFit Chesterton
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Old 02-06-2010, 04:50 PM   #3103
Mark Ervi
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Re: Over 50 Crossfitters Sign In

Yesterday
Started w/CFWUx2 and ended up with severe back pain in the middle of 2nd round of sit-ups. Stopped.

Today
Ran 5k on the road in the hills of Lampasas in 31:10
My back held out fine. My left calf tightened up with about 400m to the finish, but I kept going.
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Old 02-06-2010, 05:58 PM   #3104
Tim Fisher
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Re: Over 50 Crossfitters Sign In

30 squats
wod - db swings 15x55, 13x60, 11x65, 9x70, 7x75
dead lifts - 15x45, 15x135, 15x225, 12x225, 10x225, 7x225, 5x225
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Old 02-06-2010, 06:06 PM   #3105
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Diane, That's alot of snow. Even for us in Chicago. Good luck digging out.

We've had 3 team WODs in a row on Saturday. Here's today's

In teams to 2, complete the following
100 Box Jumps (24"/18")
90 Pushups
80 KB Swings (#55/35)
70 Pullups
60 Wall Balls (#20/14)
50 Ring Dips
40 Burpees
30 Walking Lunges
20 Knees to Elbows
10 Handstand Pushups

Me and another BOG (Badass Old Guy) finished in 22:39 or something like that.
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Old 02-06-2010, 06:07 PM   #3106
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Burch View Post
Jeff Sock Hop, with One's Daughter does sound like fun, Bad thing at 17 I dont think mine thinks I am very cool anymore

I'm told that somewhere in their 20's you get cool again.
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Old 02-06-2010, 08:57 PM   #3107
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Diane,

NICE SNOW!! You can have fun doing the real "un-virutal" shoveling WOD.......Pat, thanks for the explanation......My old brain is on strike or something........Someone else also explained it in a different part of the forum which I ran across by accident - - tuck progressions for skin the cats, etc. also.....
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Old 02-06-2010, 09:28 PM   #3108
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100206 SATURDAY - - @ CF Redding. Olympic Lifting Class (2 hours).

Warm-up:
Single-unders,
Shoulder pass throughs/body circles
Stretching series for hips, low back, hams, glutes,
Supermans arms to front X 10, arms out to sides X 10, arms along sides X 10

Class Subject: Snatch Series
W/U:
Snatch balances X 5 X PVC
Weighted Snatch balances:
45# bar X Fail - trouble with stability and getting under bar.
Fell on my keester a couple of times. Shoulder stretches to open shoulders better.
30# bar X 5 X 3 - success!
35# X 5
40# X 5
45# X 5....PR by default - never have done this many for reps at any weight! 45# ties 1RM. Baby steps........
Wide-grip SDHP (snatch position)
Warm-up: 45# X 3
55# X 3
65# X 3
85# X 3
105# X 3
105# X 3 (Form getting a little shaky - - not keeping bar in close, elbows not leading).
Power Snatches
45# X 3
65# X 3 - PR by default (never have used a loaded bar before)
85# X 3 - Bar still not close in enough; not enough shrug and elbows still not leading....
85# X 3 - one good one.....PR again....
85# X 3 - tired, pressing bar into place..
65# X 3; Got one solid lift!
3-Step Snatch Series (Squat Snatch, Mid-knee hang snatch, hang power snatch)
30# X 1 (each lift in series). Not getting under bar....
30# X 1 - pressing bar into place, not getting underneath
30# X 1 - almost there......
30# X 1.....Yay!
45# X 1 (Fail)
45# X 1 Ugly
65# X 1 - - didn't drop into the squat, but lift felt solid
Called it good here for the day.......really happy with the class and the results. This is the first time I have consistently been able to work the snatch series components with any weight. Now I know what to do to correct the weaknesses!
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Old 02-07-2010, 10:58 AM   #3109
Ted Zink, Jr.
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Re: Over 50 Crossfitters Sign In

2/7/10

Grace scaled to 95 lbs.

3:59

Parallel bar dip and deadlift couplet "cool down."
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Old 02-07-2010, 02:57 PM   #3110
John Jaeckel
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Re: Over 50 Crossfitters Sign In

2/7/10

WARMUPó
Bike
20 jumping jacks (4-count)
20 PVC rollovers
10 bench press (135 lb)

STRENGTH/WODó
Bench Press
5x155
5x170
5x185
5x205
2x225

Used the foam roller on my back for a while. I have to do that more. Really helps.
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