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Old 01-03-2011, 08:09 PM   #5121
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Deb- sounds like the New Years I had! ('cept I went with Makers Mark!)

WU:
400m run
2X10
Squats
GHD Sit ups
Push ups

WOD:

3RFT:
10 Jumping Muscle ups
10 Forward Rolls
10 Pistols (Alternating legs) holding onto a pole.
20 Hands to Chest while upside down.

14:48

This went easier than I thought it would, especially with the pistols. I tried one on my left leg during the WOD Briefing & was able to do it, right leg, not so much! Got to work on that flexibility! But it went well!

Got my 64 Burpees (Yay! Burpees!) done
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Old 01-03-2011, 11:36 PM   #5122
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Nice job on the Makers Mark Bill ..I went with 209 Gin gimlets

1/3/11
As many rounds as possible in 6 minutes of:
9 Back Squats 155 lbs
7 Burpees
5 Push Jerks 155 lbs
3 rounds +9 +7
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Old 01-04-2011, 01:29 AM   #5123
Cliff Miller
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Re: Over 50 Crossfitters Sign In

tough to get back at it after a couple of days off. did not realize how much foot ball totals took out a person so glad to have a couple of days off however.

morning shoulder workout 14 minutes of various upperbody sled drag movements 45 lb weight

at evening class shoulder press which my shoulder did not like at all so 3 sets of 40 lb dumb bell bench press to failure. 12-17-15

30 minutes on erg 6395 m. was messing around trying to keep strokes/min to around 30 and 500m pace at 2:20. just under 2 weeks to the 24 hours of rowing challenge........
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Old 01-04-2011, 10:29 AM   #5124
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Colby View Post
"Murph"
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
32:34 (unweighted, PR by 4:35)
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)
That's a great Murph time! Did you do it Cindy-style or straight?

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Old 01-04-2011, 06:28 PM   #5125
Jim Colby
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Re: Over 50 Crossfitters Sign In

Thanks Jim. I did it Cindy style. I like running and can crank out a lot of push-ups and squats, so that workout suits me. I may try it weighted next time and see how it goes, but the pull-ups will be way tougher. That's my weakness. If I could get down to my ideal weight, that would help a lot.

January 4
Lunch Workout - Running Intervals
Warm-Up
10 minutes of jump rope practics
5 minutes of stretching/mobility work
Main Set
400M, 600M, 800M, 1200M, 800M, 600M, 400M (400M rest intervals)
6:58 min/mile (8.6 mph) pace on the treadmill at 1% slope
Warm-Down
Leg stretching

After Work
Warm-Up
10 minutes of jump rope practics
5 minutes of stretching/mobility work
Main Set
Front Squat 3-3-3-3-3 (135#, 155#, 185#x3)

DUs during warm-up in sets of 15 (PR by 1) and 17 (PR by 3).
Running intervals weren't much fun after Murph yesterday, although I felt better once I got loose and sweaty.
Took it easy on the front squats tonight and focused on form, as my legs have taken a beating. On a normal day I would have gone 200+.
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Old 01-04-2011, 07:54 PM   #5126
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
Nice job on the Makers Mark Bill ..I went with 209 Gin gimlets..
Terry - You da man!!

Quote:
Originally Posted by Jim Colby View Post
...WOD
"Murph"
For time:
1 mile Run (up and down a hill), 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (up and down a hill)
32:34 (unweighted, PR by 4:35)
8:36 (mile 1), 15:35 (20 rounds of Cindy), 8:23 (mile 2)... despite running at night with traffic, pot-holes, etc. Can't run as fast at night on that road. There are a lot of pot holes and cars keep their high beams on, blinding me so I can't see anything. Wasn't really pushing it hard all of the time on Murph, just maintaining a steady pace...
Great Job on Murph!!

Bill - Super PR on the DL's

WU:
200m run
loosen uppers
200m run
10 "Vomit Comets" (Burpees (Yay! Burpees!) with a double crunch after the push up)
Plank holds till the whole class was done.

WOD:
"The Other Total"
Clean - 155# (PR! )
Bench Press - 235# (PR! )
Overhead Squat - 155# (PR! )
Total - 545

Felt really good about the runs & the lifts. Had trouble with the Clean till my instructor told me that I needed more Power, i.e. strength WITH speed. Focusing on that (getting the speed on the lifts) helped me get the loads up high enough to let me get under them.
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Old 01-04-2011, 07:55 PM   #5127
Cliff Miller
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Re: Over 50 Crossfitters Sign In

morning work out 15 minutes of various upper body sled pulls with 35 lbs

at the box tonite

1000m row
21-15-9
65 lb good mornings
lunges each leg
1000m row
wearing a 20 lb vest from start to finish

15:38

i felt kinda spanked by the end. gotta love upper body injuries that limit range of motion........
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Old 01-04-2011, 08:04 PM   #5128
Deb Weber
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Re: Over 50 Crossfitters Sign In

Nice William - PR'd everything in your total!!!
Jim, that'll be the day, when I say I like running and can crank out pushups & squats!! nice pr. (I think I ran an 8:34 doing Murph this summer. I miss summer! total time was pretty lame though ).


01.04.2011-Tuesday-Day 2
Warmup: Row 500, squats, lunges, et al shoulder mobility & stretch

WOD: Goal - maximum reps of:
back squats
jump rope (singles or double unders)
WOD format:
18:00 continuous running clock, back squats on the even minutes (starting at minute zero), jump rope singles or double unders on the odd minutes

Women's rx'd back squat: 95#
Men's rx'd back squat: 165#
Rx w/DU - 88 squats+213 DU = 301
Not great for me, but a good one for practice; first three rounds of DU unbroken (40, 25, 25 - 40 might be a PR?), then it got dicey, one round I only did 6 DU and 8 squats, 13th or 14th minute?? I knew from the getgo my metcon is down, trying to fix my squat, so did 10 good slow squats per round (I push my knees out, but not enough, thats what I worked on)... could easily have done 13-14 per round, but my form might suffer, plus then my DU would pbly be low. My DU, eh. I'll worry about them later!
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Old 01-05-2011, 05:35 AM   #5129
John Burch
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Re: Over 50 Crossfitters Sign In

Good Job William
12/04
WU
10 pullup
10 pushup
2x20 GHD back ext
3x10 reverse hypers @ 50#
4x10 pullups

WOD
1:00 pushup
1:00 44# KB swings
1:00 situps
1:00 BJ @ 20"
1:00 jumping pullup
Rest and repeat
no rep totals

m/56/185
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Old 01-05-2011, 02:03 PM   #5130
Jim Cordes
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Re: Over 50 Crossfitters Sign In

1/4 Workout

Took a boxing class at SBAC with Becky. Basically 50 minutes of aerobic dancing with punching (jabs, crosses, hooks, and uppercuts) and knees and kicking included. Got to pound on a heavy bag for a while, which was satisfying.

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