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Old 06-08-2010, 09:58 AM   #4021
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
Scott, I feel the same on presses, I think thats a hard lift to improve in. One of the trainers in our gym suggested to do progressions on presses for a few weeks to improve it. So he did like 5 sets of 3, of a manageable weight and every week upped the weight 5 lbs, until he could no longer progress, then went back to max effort attempts.... he said it really helped.
May I suggest Wendler 5/3/1? I've been going up 5-10 pounds a month in everything, except where I've had some tweaky injury/soreness stuff.

06.08.10:
Month 4, Week 2, Wendler 5/3/1, OHS Day

WARMUP:
Stretch
OHS 5x45, 5x65, 3x75
Stretch
15 PVC rollovers

STRENGTH:
OHS
3x90
3x100
5x110

WOD:
50 box jumps (20")
50 side presses (36 lb. k-bell, 10R, 10L, 10R, 10L, 5R, 5L)
4:52
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Old 06-08-2010, 12:18 PM   #4022
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Thanks everyone for the props on my BS PR. Feels good to be making progress using proper form instead of "horsing" the weight up....

100607 MONDAY

CF Sonora WU


Strength Work: Front Squats 3, 3, 3, 3, 3.
W/U: 45# X 10, 55# X 5
Working:
75# X 3
95# X 3
135# X 3
165# X fail - took too big of a jump, I think....
(ran out of time to drop back down and try again).

WOD: AMRAP in 15 Minutes:
10 X Hang Power Snatch 75#/45# ---> 45# (form is starting to come! YEA).
15 Double Unders
Score: 9 Rounds.
Double unders were hit and miss - - never got more than 4 or 5 in a row. Most were 1s or 2s.

Day 7 of Burpee Challenge - 7 burpees (28).

100608 TUESDAY

CF Sonora WU


WODs:
"Cash in": Tabata Hammer Swings:
14, 14, 15, 14, 15, 15, 15, 16, 14. Score= 14 (117).
Then......
21 - 15 - 9 for time of:
Power Cleans 135#/85# ----> 115#
Push-ups
TIME: 7:34

"Cash out": Tabata KTEs:
14, 5, 5, 5, 5, 6, 5, 5. Score= 5 (50). Grip went. Abs also smoked!

Burpee Challenge Day 8 (8 burpees - total to date 36).

Finished with 10 minutes of double under practice. Got only lots of 2s and 3s.......BLEH!
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Old 06-08-2010, 12:35 PM   #4023
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

HAPPY BIRTHDAY, JIM!
Yea for D-Land. Wife, daughter, and I love going there. Relatives live in So. Cal, so we tend to "hit the Park" at least once a year. Our PR so far is 9 times on Pirates of the Caribbean in one day!
Terry, Hope the shoulder is doing OK. Great info on the linear progressions for the presses. I need work there, so thanks for sharing that with Scott. Interesting also seeing the 5, 5, 5, 3, 3, 3 work. Hadn't thought about combining the two (5s or 3s).

John J, Quite a "Functional Workout" if you ask me. Some of that must have been pretty tedious, given the time line!

Deb, that "Shedkicker" WOD needs to be renamed to "Buttkicker!" Great job on the other one!

Pat, the climbing wall must have been fun. I've never been up one.....
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Old 06-08-2010, 03:20 PM   #4024
Nancy Cohen
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Stephen R. Lampl View Post
HAPPY BIRTHDAY, JIM!
Yea for D-Land. Wife, daughter, and I love going there. Relatives live in So. Cal, so we tend to "hit the Park" at least once a year. Our PR so far is 9 times on Pirates of the Caribbean in one day!
uh, haven't been to d-land in 25 years. isn't Pirates a kid's ride, Steve? I expected you to tell us you rode the biggest, baddest rollercoaster 9 times. But, Pirates??!!

Of course, I'm kidding! My favorite is It's a Small World. It makes me cry just thinking about it. And yea, I get teased a lot about that!
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Old 06-08-2010, 06:16 PM   #4025
Deb Weber
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Re: Over 50 Crossfitters Sign In

06.08.2010-Tuesday
AM: 30 Burpees 15# Vest


PM: Warmup, Row, back ext., k2e, pushups, shoulder mobility, pec corner stretch
WOD:
For time:
200 meter run
50 sit-ups
400 meter run
50 deadlifts - 95# (65#)
800 meter run
50 knees to elbows
14:10 Situps & deads seemed like a half minute each! I should pbly have scaled the deads up to 75. Wouldve been better time if I was better at running!! 200 & 400 were ok; the 800 I stopped twice on the uphill. Think its mental. Wasn't happy w/my k2es - I realized these hurt my shoulder!! (toes to bar, OTOH do not - go figure.) Tired today - some animal pulling my grill apart on the deck woke me at 3 last nite.

... a couple hours later

Strength: Hang Clean
3x8x65% of 1RM - I used 80#...
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Old 06-08-2010, 06:35 PM   #4026
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Stephen: AWESOME BS increase!! I feel you at the DL, can do 295, yet 300 goes 6 inches & no further! (GRRRRRRR!) (Next time DL's come up, I'M GONNA BUST THROUGH 300!!)

WU:
-Pass throughs
-Pile drivers
-Inch worms (3 pushups)
-Spidermans
-butt kickers
-High knees

5 Pullups
10 Elbows to knees

WOD:

In 10 min:

25 Air Squats
25 AbMat Situps
25 1.5 pood (Just love that word! Kettle bell Swings
25 Air Squats
25 AbMat Situps
25 1.5 pood (Just love that word! Kettle bell Swings
25 Air Squats
25 AbMat Situps
12 1.5 pood (Just love that word! Kettle bell Swings

(We were supposed to do 25 KB swings & use the remanding time doing Burpee (Yay! Burpees!) broad jumps!)

400m "Victory" lap

2 KB workouts in as many days?!?! Crazy!
I've been thinking of dropping my KB swing weight to a pood so I can do 25-30 in one sitting without breaking it up.
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Last edited by Bill Hoogsteden; 06-08-2010 at 06:50 PM..
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Old 06-08-2010, 09:02 PM   #4027
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Nancy Cohen View Post
uh, haven't been to d-land in 25 years. isn't Pirates a kid's ride, Steve? I expected you to tell us you rode the biggest, baddest rollercoaster 9 times. But, Pirates??!!

Of course, I'm kidding! My favorite is It's a Small World. It makes me cry just thinking about it. And yea, I get teased a lot about that!
Nancy,

I like just about all of the rides. Favorite is probably Big Thunder Railway, but Pirates is a close 2nd. It's Cheryll's favorite and doesn't mess her up too badly if she's having a fibromyalgia flare-up when we're down there.

And that's OK.....It's a Small World is cool too!
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Old 06-08-2010, 09:10 PM   #4028
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Deb,

I think today was ""K2Es suck day".....had trouble with my grip and my abs felt like they didn't belong to me....didn't hurt, just wouldn't work.....

William,

Thanks for the nice comment r.e., my back squat. My all time best is 315#, but that number has been so elusive since over a year ago. I'm thinking some density work is probably the ticket. BTW, your WOD of today had an awful lot to accomplish in 10 minutes. Awesome job....don't think I'd have made it....quite.....
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Old 06-09-2010, 05:25 AM   #4029
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Stephen R. Lampl View Post
[I]HAPPY BIRTHDAY, JIM!

John J, Quite a "Functional Workout" if you ask me. Some of that must have been pretty tedious, given the time line!
Happy Birthday, Claw.

Steve,

It's not tedious for me, except I wished I had more time down there that day. It's what I live for these days. Only negatives are the bugs and poison ivy. Fortunately, I'm not terribly allergic to it anyway.

It is only an hour and 15 minutes away and a million miles from people and cell phones or anything. Quiet. Peaceful. Lots of simple honest (and physically challenging!) work to do.
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Old 06-09-2010, 12:29 PM   #4030
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

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Originally Posted by John Jaeckel View Post
Steve,

It's not tedious for me, except I wished I had more time down there that day. It's what I live for these days. Only negatives are the bugs and poison ivy. Fortunately, I'm not terribly allergic to it anyway.

It is only an hour and 15 minutes away and a million miles from people and cell phones or anything. Quiet. Peaceful. Lots of simple honest (and physically challenging!) work to do.
John,

Sounds wonderful! I don't get a chance to do things like that much anymore - - our lot is only 1/4 acre, trees, and not a lot to take care of (no lawn - - wife and I have black thumbs anyway... ). When we lived up north, we had a wood stove, so I'd always be going and cutting wood, then splitting and stacking it. Lots of yard work too (berry vines, etc.). I definitely miss the physical work, but not the hassle of getting it done.....
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