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Old 12-03-2010, 07:08 PM   #4981
Tim Randall
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Re: Over 50 Crossfitters Sign In

Pat,

Thanks, It is coming along smartly! Did the Mwod today (loaded 50 3/4 mats in truck and then out of the truck (will lay the floor tomorrow)

Took the day off from W/O's Did stretches, stretches, stretches and then did some pull ups to chest on the rings from the dead-hang (I WILL GET THE MUSCLE UP BY THE END OF DECEMBER) that is it period!!!! I can do it fine jumping into it with just a little push off the floor and have a solid ring dip and can do five dead hang pull ups to my chest so now to just put it all together!!
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Old 12-03-2010, 09:29 PM   #4982
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Michelle Simpson View Post
... If nothing else, we'll keep pushing the "younguns" to keep up
God! Do I LOVE that!! (Hand raised in fist salute!)

Jim - Thanks! I was VERY LUCKY the hotel had a decent workout facility, i.e. LOTS of free weights. I was tempted to hit the nearest Crossfit box! (Not always the easiest option!) at least you don't "scare the straights"!

Deb - They're claiming we're going to get 1 to 3 inches of snow tomorrow! I'm not ready to deal with it!!

Tim - Best of luck with the new box! One of these days...

John - I came to the conclusion this week that cleans are my goats! Great job!

Pat - I can't say anything else about that without getting into trouble!!

WU:
3 sets of "hollow rocks" (the last set was 20 sec & was a KILLER!!)
2 sets of medicine ball throws (20# facing your partner & facing away (shades of Hooverball!))
15 "In and outs" (swing back & forth to pratice kipping pull ups)
15 scap shruggs

WOD:
5RFT
6 Kneeling Muscle ups (Tried to work on pulling up the rings to my sternum per the Journal videos.)
5 Hand stand push ups
10 Burpee (Yay! Burpees!) pull ups

20:34

Brutal!! But I wasn't the last one! Those Burpee (Yay! Burpees!) pull ups were awful but good! Though they made the muscle ups THAT much harder!

The only good thing was that doing them meant I didn't have to do the 33
Burpees (Yay! Burpees!) per our CFWP Burpee (Yay! Burpees!) challenge!
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Old 12-04-2010, 06:06 AM   #4983
Deb Weber
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Re: Over 50 Crossfitters Sign In

Good luck with the snow Bill!

12.03.2010-Friday-Day 5
Still recovering but much better, I credit that to the exercise & diet.... Now I usually get a little fever and fatigue and then in 2 days Im back! Decided to do something small at home since the other people at work who got sick, are well, VERY sick and NOT recovering, didn't want to spread it to the gym.

Warmup

WOD:
LEVEL 1 - 75# (45#)
For time:
10 thrusters
10 pull-ups
10 squat cleans
10 ring dips
10 overhead squats
10 burpees

LEVEL 2 - 75# (45#)
For time:
2 rounds of: 10 thrusters, 10 pull-ups
2 rounds of: 10 squat cleans, 10 ring dips
2 rounds of: 10 overhead squats, 10 burpees

LEVEL 3 - 95# (65#)
For time:
3 rounds of: 10 thrusters, 10 pull-ups
3 rounds of: 10 squat cleans, 10 ring dips
3 rounds of: 10 overhead squats, 10 burpees

Freezing in the garage - did Level 3 the first six rounds, that took a whole 15 minutes! No thruster or squat clean probs, slow enough to have good form, but the fat pullup bar, not being able to feel my hands, they kind of froze and made big frozen calluses, I kept falling off the bar!!! That took most of the time I just couldnt get a good grip. I expected to finish this all under 18 minutes, so I just cut it off there, its a modified WOD anyway (skinny band for dips) - did a couple OHS and went to thaw!
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Old 12-04-2010, 12:30 PM   #4984
John Burch
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Re: Over 50 Crossfitters Sign In

12/04
WU
stretch
4 rounds Cindy
2x20 K2E
2x25 GHD backextensions

9 sets of 3 Bench Press
3 sets of 3 @ 195 close grip
3 sets of 3 wide grip 205
2 sets of 3 @ 195
lost one round somewhere ?

8 7 6 5 4 3 2 1 reps each push press ring dip, push press starts @ 95 increase 10# each set

WOD team wod 3 man teams
row 3000m
150 snatch @ 65
300 AB mat situps

m/56/185 CrossFitChesterton
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Old 12-04-2010, 03:36 PM   #4985
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Deb, you are one tough lady!

MWOD for hammy and quad.

At Tribal Fitness:

Wendler Wave 2 Over Head Press: 3X125, 3X145, 3X165 (6R).

"Michael": 3RFT(Scale---thank you Coach Jake)

800m run(row)
50 sit ups
50 back ext. w. 45# KB

23:15.
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Old 12-04-2010, 08:16 PM   #4986
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

William you made my day! Today is a rest day for me.
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Old 12-05-2010, 09:46 AM   #4987
Jim Colby
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Re: Over 50 Crossfitters Sign In

December 3
Missed another workout day due to work obligations and a swim team board mtg after work. Feeling some DOMs in the hamstrings after the heavy tabatas. That surprised me a bit, but I guess 68 x 165# deadlifts in 4 minutes is pretty tough. I also had a bit of a taper heading into Tough Mudder and had to miss some training days afterwards, so that WOD was a significant step up compared to recent workout volumes.

December 4
Once again, had very little time to workout, so did the following:
Warm-Up
10 minutes of jump roping, dynamic stretching and light calisthenics
WOD
2.6 mile hill run.

Legs still felt a bit stiff (hammies). Broke one of my Buddy Lee jump ropes (my favorite, the red one) during the warm-up. I forgot to bring the ropes inside when it started to get cold (its 36 degrees in the garage right now), which was a stupid mistake.

I will attempt "Thompson" later today and post the carnage afterwards.
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Old 12-05-2010, 03:23 PM   #4988
Jim Colby
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Re: Over 50 Crossfitters Sign In

December 5
Warm-Up
5 minutes of jump rope drills
3 circuits of: 3 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
WOD
"Thompson"
10 rounds for time of:
15 ft Rope Climb, 1 ascent (used 12' rope, but added 3 extra ascents - 156' total)
95 pound Back squat, 29 reps (rx'd)
135 pound barbells Farmer carry, 10 meters (ran out of barbells, so used a 135# barball and a 70# kettlebell, the next heaviest thing I had)
Begin the rope climbs seated on the floor (rx'd - all climbs were from a seated pos't).
37:01
Stabilizer Work
Side-lying leg lifts: 2x50 reps with 5# weight on ankle (gluteus medius work). Seems very easy at first, but the last 10 reps are hard.
Warm-Down
Shoulder, lat and calf stretching

It was 32 degrees in the garage today and it took me awhile to warm up. I kept my remaining Buddy Lee rope inside overnight, so I didn't break it doing DUs. In fact, I may like this rope better than the one that I broke (which I thought was my fav.).

My lower back is still sore from the heavy tabata workout last week and it started really bothering me around round three of Thompson. This workout was a real grind. My back hurt the whole time, soon joined by my forearms from the rope climbs and the farmers carries. The rope climbs after the farmers carries kept getting harder and harder. I did not feel like continuing the WOD during the early- to middle rounds, but after reading the comments from the wife of Capt. Thompson (comment #44 - you should read it), there was no f'n way I was going to stop until I completed this WOD. My heart goes out the their family and all of the heroes and their families.
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Old 12-05-2010, 04:53 PM   #4989
Deb Weber
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Re: Over 50 Crossfitters Sign In

Geez Louise, Jim that sounds tough! I dont think I could do it. Good on ya!

12.05.2010-Sunday
New month of the strength stuff. Torn here, this may not work. I dont like giving up CF wods, or Oly lifts. Doing backsquat this month & try for a day of Olys, see what happens.

Warmup (freezing garage again)
Strength: Press warmups
5x71
5x76
4x81 (not warm enough? I dunno)

Other stuff:
Press 5x10x45# (these seemed easy)
Pullups (these were HARD)
Cashout: 25 Pushups w/vest
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Old 12-06-2010, 10:06 AM   #4990
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

21-18-15-12-9
Power Snatch 51#
Wall Ball 10#
Knees to Elbows
27:01

I'm working my way up to doing the WOD's as Rx'd. In the past I've focused more on time than weight and have recently reversed that way of thinking. I've started pushing myself out of my comfort zone to lift heavier, even if it takes me significantly longer to finish the WOD. I'm open for suggestions from those of you with more experience.
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