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Old 05-26-2011, 05:53 PM   #6021
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Colby View Post
...William, forget about that bar. Another badge of beauty won't kill you, but will make you look even tougher than you do today...
HA! Reminds me of how concerned the Doc was about how the scar was going to look. I was like, "Dude, I'm pushing 55! My beauty contest days are SO in the rear view mirror!!"

WU:
5 rounds:
5 Push ups
10 AbMat sit ups
15 air squats

We're going to be doing bodyweight WODs for warmups!!

WOD:

Mr. Joshua

5 RFT:

400m run
30 GHD sit ups
15 250# Dead Lifts

1st round Rx'd
2nd round 225#
3rd-5th round 185#
My bar speeds were SLOW

43:20

Slow! The 1st round pretty much emptied my gas tank! Had to go to a smaller Wrench. Was gonna quit after the 4th round, but said "EFF IT!" to my self & plowed through the last one!!
Such is CrossFit. You have a few good days & then get a WOD that totally humbles you!! Got to love it!!
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Old 05-26-2011, 06:29 PM   #6022
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

Thanks. Trying to figure this message board out. It looks like a few people are doing the cross fit site WOD and others are doing their own thing. Any ground rules?

Did tuesdays WOD, modified, as had no rings: 5 rounds: 20 pull ups and 20 dips. 11:10. No idea if that's fast, slow, or in-between since it's modified. Definitely did not get chest to bar on many of the pull ups.
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Old 05-26-2011, 06:56 PM   #6023
John Jaeckel
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Re: Over 50 Crossfitters Sign In

05.26.11
Wendler 5/3/1. Month 4, Week 3
OHS Day

WARM
OHS 5x45
Stretch

WOD
OHS
5x100
3x110
3x125

CASHOUT/ASSISTIVE
15 GHD Situps
20 Jump Squats @45 lbs
20 Presses @ 45 lbs
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Old 05-26-2011, 07:35 PM   #6024
Jim Colby
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Re: Over 50 Crossfitters Sign In

Perry, most of us on this board have certain things we focus on, but get around to doing a lot of the CrossFit WODs as well. I did crossfit all winter, but am now training for triathlons and a marathon and I don't believe that Crossfit adequately prepares for those events. I don't want to lose strength, so am continuing with some strength, core and pull-up work. I'll do some of the CrossFit WODs this summer, as long as they don't conflict with my other training. For example, I did the swim/push-up WOD earlier this week on my swim workout day. I tried CrossFit Endurance and didn't really like it. I'll get back into regular CrossFit WODs in October with some additional leg work for the ski season.

May 26
Cycled 25.5 miles (1:37.00)
Slow time tonight, but it was a hilly route with 3 climbs of several hundred feet and I finished in the dark and had to go slow to avoid a pothole disaster.
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Old 05-27-2011, 04:46 AM   #6025
John Burch
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Re: Over 50 Crossfitters Sign In

Welcome Perry
5/23 DL 1@135 3@225 1@320 1@370
5 BS @ 135/185/205/215
Good Mornings 3x6@135
20 pullup

WOD 12: AMRAP
5 pushpress @ 135
10 KB swings @ 55
15 K2E

5/24 WU air squats walking lunges pushups K2E
WOD EMOM 10:00 2 power snatch @ 115

m/56/180
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Old 05-27-2011, 04:52 AM   #6026
John Burch
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Re: Over 50 Crossfitters Sign In

5/25
max close grip bench 3@155 3@185 3@205 3@215
7x5 ring dip @15#/ 2 PLYO pushup
5x5 bent over row @ 135/ 5x5 clean power pulls

Guess I did not write the WOD down I know it was row 1000m 20 KB squat clean @ 35 each hand and 500m row. yes that was it

m/56/180

JJ I like the post you made over on the Nutrition site under the never eat breakfast article

Last edited by John Burch; 05-27-2011 at 04:54 AM..
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Old 05-27-2011, 08:12 AM   #6027
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Thx, Johnny B!

05.27.11

@the Dam

1/4 mile jog
Stretch
120 stairs (up, then down)
Uphill Sprints 5x45 yds.
120 stairs (up, down)
1/4 mile walk/jog
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Old 05-27-2011, 08:30 AM   #6028
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Perry Dean Freedman View Post
Thanks. Trying to figure this message board out. It looks like a few people are doing the cross fit site WOD and others are doing their own thing. Any ground rules?

Did tuesdays WOD, modified, as had no rings: 5 rounds: 20 pull ups and 20 dips. 11:10. No idea if that's fast, slow, or in-between since it's modified. Definitely did not get chest to bar on many of the pull ups.
No, Perry, no real ground rules. Although I think we are all CF True Believers. Some of us are members of "boxes" (CF affiliates, some are not, but used to be—like myself). Other thing is, some affiliates follow the main page, but most don't—they program their own WODs.

One of the things I really dig about this thread, aside from it being an amazing community of people who simply defy age— are the different CF-rooted protocols (exercise and diet) being pursued, the sharing of results and the opportunity to learn from one another.

Because of money and life-circumstance, I have not worked out at an affiliate for over a year—training myself. I have been doing a combination of a periodized/progressive strength protocol and low and high intensity MetCon work. I haven't done any "CF" WODs in that time.

At some point, however, likely end of this year or beginning of next, I will transition back into a CF WOD/strength routine.

Welcome
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Old 05-27-2011, 05:16 PM   #6029
Jim Colby
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Re: Over 50 Crossfitters Sign In

Another 'dam' workout eh JJ? Good lookin OHS too. J Burch...impressive deads!

May 27
At Lunch
Swam 3 x 500 meters (untimed since no clock at pool)

After Work
4.6 mile hill run at easy recovery pace (46 mins, walked 1 min every 5 mins)
3 x the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 situps
stretched

Swim was at an outdoor pool at a new club I joined. It was fantastic!
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Old 05-27-2011, 05:28 PM   #6030
Deb Weber
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Re: Over 50 Crossfitters Sign In

Hi Perry!! & belated welcome.
Looking at everybodys work.... darn I wish I was stronger!! Nice work Michelle & JB welcome back!

Bill, had my share of barbell hickeys. Knurls seem to run the gamut of "might as well use Rebar" to "there's a knurl??" (i dont notice it on the eleiko). Im inclined to tape the barbell.

5_27_11 Friday

Warmup: Run 400 stretch etc. Need some metcon but short enough so it doesn't interfere w/WL, knees-squats, or hockey playoffs. (I stink at making up wods!!)

Mini WOD - 3 Rounds
1 DH Pullup
5 Ring Pushups feet on box
10 Pushpress 75#
Run 200m
10:00-11
geez not only did it take 11 minutes, i had to BREAK the third set of PP at 8. My rings were set a little too high. 5 was hard enough. I need more shoulder mobility stuff....

Then a little abs. 161.5# today.

Happy Holiday Everyone!!
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