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Old 03-07-2011, 05:43 PM   #5521
Deb Weber
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Re: Over 50 Crossfitters Sign In

03.06.2011-Sunday
MWODS 134, 117, 71, 39

03.07.2011-Monday
Snatch Liftoff/Snatch Pull (2+2)
25kg (2)
30kg (2)
35kg (2)
40kg (2)
45kg (2)

Snatch Liftoff/Snatch (2+1)
25kg (2)
30kg (2)
35kg (5) these sucked.

Front Squat (light)

35kgx4 (4)

bagged it early.
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Old 03-07-2011, 07:21 PM   #5522
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Pat- Congrats on the new grandson!! Hope he & his mom continue to do well!

WU:
3x10
squats
push ups
sit ups
They are redoing showers @ the other gyms on base, so we've got more folks around looking (and watching us!). You should've seen the looks we got! Definitely :scaring the straits!"

WOD:

Nicole
20 min AMRAP
400m run
As many pull ups as you can.

5 rounds 6+5+5+5+5 with an additional 400m (Just couldn't hang on the bar for another minute and a half! )
I was down 3 reps from last Sept. But I felt good that they were kipping & I did the WOD Rx'd!
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Old 03-07-2011, 07:33 PM   #5523
Bill Houghton
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Re: Over 50 Crossfitters Sign In

W/U double unders, PR 19 consecutive

20 Kb swings each arm (45#) run, 800 M
15 Kb ea. arm, run 800 M
10 Kb ea. arm, run 800 M
5 Kb ea. arm, run 800 M

8:56

B/O 800 M slow jogg
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Old 03-07-2011, 08:31 PM   #5524
Jeff Metzger
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Re: Over 50 Crossfitters Sign In

3.7.11 Monday Crossfit Motown evening

Short and sweet tonight
Warmup, 2 rounds of:
Burpees 20 seconds
10 second rest
Abmats 20 seconds
10 second rest
KB swings 20 seconds
10 second rest
PVC press 20 seconds
10 second rest

Then, Louie Simmons speed work
2x12 on 45 seconds of 50% of MR Press, for me that was 45#.
I'm truly horrible at pressing. I can't get my body stacked up properly, have a tendency to stick my butt and ribs out and overflex my back.

WOD
4 rounds of
10 Sumo deadlift, 135#
10 KB swings, 1 pood.
3:54, towards the front end of the group.

On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get.
RIP Gary.
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Goals: 10 strict pull-ups, bench press my BW, do a muscle-up.
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Old 03-07-2011, 10:45 PM   #5525
Tim Randall
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Re: Over 50 Crossfitters Sign In

03.07.11

WU-10min Jumprope-PVC Passthu x 20, ringrow (slow x 20)

WOD:
Shoulder Press 3-3-3-3-3-3-3
Then
Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
WU-SP-45x10
65,75,80,85, 85,F (shoulder started to talk badly)

scale MU's standing on floor
DL-165#
Time: 10:23
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Old 03-08-2011, 08:08 AM   #5526
Cliff Miller
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Re: Over 50 Crossfitters Sign In

yesterday made me remember why i miss mountain biking so much. it was running mechaninc clinic day and it just served to reinforce what i already knew that i don't got no rythm. it was SAD how out of step i was with the rest of the class as our coach took us through the warm up paces.

800 m run 4:27 (55 seconds faster than with the 20 lb vest on in the snow)

21-15-9

good mornings with 65 lb saftey squat bar ( yea i think? it showed up yesterday. can't wait for thursday...heavy lifting day)
air squats

3:38

400 m sprint. (was unable to get a full swining action of left arm happening due to an on going rom issue with the damn thing) 1:28.

mountian biking is so much more fun than running i really hope that i can get back to it soon.
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Old 03-08-2011, 08:22 AM   #5527
Michelle Simpson
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Re: Over 50 Crossfitters Sign In

I practiced DU's yesterday and did 15 rounds of 10 every minute on the minute. Murphy's Law showed up in today's WOD since my calves are torched.

Warm-up
Suicide drills 10 repeats
3 rounds:
10 DU's
10 Crisscross jumps

Workout:
10x100m sprints
In seconds 23-21-22-21-21-22-22-22-22-22
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Old 03-08-2011, 10:17 AM   #5528
John Jaeckel
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Re: Over 50 Crossfitters Sign In

03.07.11
Wendler 5/3/1 Month 1, Week 4
Dead Lift Day/Deload phase

WARM
500m Row 2:00

WOD
DL
5x135
5x155
5x175

CASHOUT
24 lunges
:60 plank
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Old 03-08-2011, 03:48 PM   #5529
Tim Randall
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Re: Over 50 Crossfitters Sign In

Must say I got up this morning pretty sore after all those DL's yesterday and believing I would take it easy on the legs today? (wouldn't you know it "Sprinting for the WOD" go figure!! Gotta love CF!!

03.08.11

Wake up-raining and 35 degrees--thought "you gotta be kidding"
quick cup of coffee and mumble to self---something about WHY DO I LIVE IN THE PNW??----

WU:-10min Jump-rope (getting a little better/75SU new PR!
10-PU, 10 Pull-ups, 15 AS,

WOd:
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Times: 18sec-17sec-(one in the middle at 19sec) I have not a clue what is a good time for a New runner? For sure the best I have ever felt sprinting and loving even more the POSE technique and the Inov8's
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Old 03-08-2011, 05:24 PM   #5530
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jeff Metzger View Post
...On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get.
RIP Gary...
Jeff -My condolences to your son's friend & his family! But, you are SO right! CF gives us so much more ability, time, & life. These are sobering reminders of why we do it!

Michelle - Awesome DU & sprint work! One of my goals this year is to conquer them!
Tim - You too! The last time I did this WOD one of the firebreathers in the box kept saying how bad the WOD was. I pulled a hammie on the 7th sprint!!

Bill H - I'm amazed at your KB swing & 800m time

WU:
400m run (easy, faster, backwards, even faster)
10 Vomit Comets (Burpees (Yay! Burpees!)
Mobility WOD moves (Did I NEED them! )

WOD:
9 reps 95# thrusters, pull ups;
21 reps 75# thrusters, blue band assisted pull ups;
36 reps 65# thrusters, green band assisted pull ups
19:09


I was supposed to do 15 reps the 1st round! Have no idea why I went to the Rx'd reps for the remainder of the WOD!This was brutal! The last round of pull ups, I tried the reverse grip & my biceps were screaming "NO MAS!!" While I wasn't the 1st done, I wasn't the last!
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