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Old 11-22-2010, 09:03 PM   #4921
Tim Randall
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Re: Over 50 Crossfitters Sign In

Pat,

I have to be careful for what I wish for (was talking about needing added ventilation in the garage at the Vacation home) got a tree into the roof! Was talking about needing to do more mobility exercises for the arms/shoulders (it started snowing)

Tim
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Old 11-23-2010, 06:29 PM   #4922
John Burch
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Re: Over 50 Crossfitters Sign In

Welcome aboard Cliff Good looking total Numbers
WU 3 rounds Cindy
WOD
AMRAP 10:00
5 Back Squat @ 95
10 PushPress @ 95
8 Rounds

Post
3x20 Ab Mat situps
2x15 K2E
2x25 GHD back extensions
3x10 reverse hypers @50
3 10' L sit rope climb

m/56/185 CrossFitChesterton
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Old 11-23-2010, 06:35 PM   #4923
Deb Weber
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Re: Over 50 Crossfitters Sign In

Wow!!!! NICE DL PR John B.... been watching the Claw's OHS work, nice - time to put that into practice myself - will pbly scale down Friday's WOD so I can get as low as I was in that snatch WOD...rather do it right than fast. High-five on the squats Tim....Hi Cliff!!! Where are Jeff & Bill?

11.23.2010-Tuesday
Kind of a crappy day, no sleep last nite, slow week.

Warmup: Burpees, squats, shoulder mobility & stretch

Strength: FS
5x45
5x55
3x65
5x75
3x85
1x95 (10) again, rack/wrists, not so much legs.

WOD:
For time:
buy-in: 1000 meter row
3 rounds of: 20 wall balls, 20 box jumps - 24" (20")
cash-out: 50 hand-release push-ups
17:04 rx 20# ball, all plank pushups (still tough, gotta remember to do this military style for a change...)
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Old 11-24-2010, 01:14 PM   #4924
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Thanks for the kind words Deb and Tim!

11/24 WOD

Find your 1RM Clean and Jerk

135-155f-155-165f
It took me three or four tries to get 155 pounds up, but I did. 165 pounds, on the other hand, wasn't going anywhere. I never generated anywhere near enough speed to even attempt racking.

Followed by:
200 Double Unders for Time
Every Minute on the Minute stop and do 3 pull ups.

14:34. This morning's WOD was one of the worst Iíve ever done. It was horrible. I started out okay, but my jump rope broke about 15 double unders in. I spent the next couple minutes selecting an alternative jump rope, including sizing it, and by the time I got it sized right, it was twisting and getting tangled. It probably took me three or four minutes to get to three or four double unders. I changed to a third jump rope, which also didn't go so well. Frankly, at this point I was getting frustrated and thinking seriously about quitting. Fortunately, Augie was there to give a couple pieces of useful information. First, he thought the jump rope was too short, which it was, and which I probably would have figured out had I been thinking clearly. Augie also told me to jump higher to avoid misses, which also helped. In the end, it took me over 14 minutes to complete the workout. Everyone else was finished somewhere around four or five minutes. So, I was 10 minutes slower than the next slowest time. This was miserable. I am proud that I finished it, because I was tempted to quit many times, and even told Baker I was going to transition to single jump ropes, but in the end I finished it.

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Old 11-24-2010, 03:36 PM   #4925
Pat Quigley
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Re: Over 50 Crossfitters Sign In

JC, love the persistence.

Mobility WOD.

Wendler Wave 1 Round 3. Seems like yesterday that I started the Wendler system. Today is Bench Press. This exercise is much easier since I watched Coach Rip's videos.
5X160, 5X 185, 5X 210 (12R). The mobility WOD fit perfectly for this day.

"Jackie" : 1K row, 45#thruster for 50R, and 30 Pull ups. 9:30. Did this at my globo. Some guy gets on the rower next to me about the same time I start. I finish leave and run to a bench to pull a bar off. Turn my head and the rower is now reaching for a bar. We both say "Jackie" at the same time. Small world.

Going to Tribal Fitness tomorrow for a special holiday workout. We'll be doing "Murph". I'll probably do rowing Murph rather than run----the coach would miss his dinner if he had to wait for me to finish each mile.

Have a great holiday everyone. Thanksgiving is also my wedding anniversary (thank goodness I was forward thinking enough to protect my marriage from my faulty memory!). This is 41st. and going strong.
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Old 11-24-2010, 07:58 PM   #4926
Cliff Miller
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Re: Over 50 Crossfitters Sign In

started out today with 5-5-5 front squat

175-185-195

then for time

12-9-6

body weight dead lift 240
box jump 30"

4:31

feel surprisingly good an hour later
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Old 11-25-2010, 07:12 AM   #4927
John Burch
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Re: Over 50 Crossfitters Sign In

Happy Thanksgiving to everyone, Pat Happy 41st
11/24
WU
2x10 lunge
2x25 GHD backext
2x15 air squat

Back Squat wu 6x135
3@185
3@205
3@225
1@245
1@265
1@285

WOD
30 SDHP @75
25 situps
20 SDHP
50 situps
10 SDHP
75 situps
10:34
The last set of 75 situps was a Bee otch

m/56/185 CrossFitChesterton
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Old 11-26-2010, 11:33 AM   #4928
Deb Weber
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Re: Over 50 Crossfitters Sign In

11.26.2010-Friday
Fighting off a cold....mostly just fatigued.

Warmup: Run 400, squats, lunges, et al. shoulder stuff, mobility & stretch

Strength: DL
5x95#
5x115#
3x125#
5x170#
3x190#
1x215# (10) Can do more, left it at that b/c of cold.

RDL 3x10@115#
Lunge 3x20@40#
BF situp 100

Im thinking my 5/3/1 excel worksheet is not right. Does it matter what weight we work at if we're still comparing rep maxes? And is that formula in the book really correct? (reps x weight x .0333 + weight = 1rm). That would put my 1RM at 286.59 - and that can't be right!
I need a sandbag or bigger dumbbells. or add the vest next time for lunges.
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Old 11-26-2010, 11:51 AM   #4929
John Burch
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Re: Over 50 Crossfitters Sign In

WU
stretch
back extensions
K2E
pushups
reverse hypers
pushups

Team WOD 2 man teams Bill and I were a team Bill is over 50 also we finished 3rd out of seven
AMRAP 8:00
5 275# DL
Bear Crawl 35' to pullup bar
max rep pullups
Bear Crawl back

so one man is doing pullups and the other man is on the pullup bar
another
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Old 11-26-2010, 05:58 PM   #4930
Pat Quigley
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Re: Over 50 Crossfitters Sign In

great work Deb. As for the formula for computing max. lifts for Wendler . I just used the last Crossfit Total for 3 of the lifts and then what I thought was my max bench. Then I took 90% of those weights as the starting place. I am on the third round of Wendler and I believe that the bench was an underestimate so I added 10 lbs to the send round instead of 5.

Took yesterday off. One elbow is aching and I want to fix this without interrupting the Wendler work. It mostly aches on pullups. So for the time being I will continue to do the work the Kelly S would recommend for it and do assisted pull ups. "Rest" is a four letter word.!

Today, did Mobility WOD for back, psoas, and lower leg.

Wendler Wave 1, Round 3 for DL (65%, 75%, and 85%):5X 285,5X330,5X375.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups(toes on box)

completed in 5:29.

I guess that sometime "constantly varied" produces some strange combinations. This was allot of deadlifts!
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