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Old 01-15-2009, 12:49 AM   #251
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
Wednesday 1/14/09
Warm Up

400m Jog and 2 rounds of;
15 Pushup
15 GHD Situps
15 KB swings 53lbs
15 OHS with PVC
Samson Stretch

WOD For time:
15 Power Cleans 155 lbs
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 Power Cleans
18 Ring Dips
6 Power Cleans
12 Ring Dips
3 Power Cleans
6 Ring Dips

My Time 32:29 rx'd
My ring dips were weak, need to work on form, couldn't lock out at the end.
Wow, that was some strong work, Terry! Great time! I'd love to get the weight up, but just do not have the mechanics down, nor the explosive leg strength and hip drive I need. Hope to get the basics down at the cert.

Keep up the awesome work!
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Old 01-15-2009, 12:51 AM   #252
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Diane Dennis View Post
Rested today

I was fried after Monday night rowing and Tuesday morning WOD. Hitting the CLBBG first thing tomorrow morning to get back to it. Running to the gym will such a delight when it is 5 degrees!
Good call, Diane! I was fried too. Still sore in the shoulders, butt, and hammies. 5 degrees? YOW!! that's cold.!
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Old 01-15-2009, 12:54 AM   #253
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Rest day for me too.......

Not looking foward to any WO tomorrow - - I'm still sore as all get out from the virtual shoveling and power clean/push-up WODs from earlier in the week. Shoulders, rump, and hammies are toast. But.......gotta love it, so I'll be back at the gym tomorrow.....
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Old 01-15-2009, 08:56 AM   #254
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today:
Stretched, did air squats and walking lunges in the living room
Glided on the ice down the street to CLBBG (minus-14-degree wind chill)
Worked with trainer

WU
1 min plank
2 min sit-ups
20 back extensions
2 min jumping jacks

WOD
Back squats
10 x 55#; 1 min plank
10 x 80#; 1 min plank
10 x 105#; 1 min plank
8 x 125; 1 min plank
- squats - 10 x 155#
Stretching and rest
8 x 125#; 1 min plank
8 x 125#; 1 min plank
12 x 105#

Front squats 20 x 80#
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Old 01-16-2009, 05:02 AM   #255
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Today

-6 degree air temperature
-21 degree wind chill

Was planning to run to the CLBBG but have thought better of it.
Will do some sort of WOD inside the house after work today.
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Old 01-16-2009, 06:44 AM   #256
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Diane Dennis View Post
Today

-6 degree air temperature
-21 degree wind chill

Was planning to run to the CLBBG but have thought better of it.
Will do some sort of WOD inside the house after work today.
Be careful in all that cold weather! Soundsd like a wise choice w/ the "home WOD" today.
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Old 01-16-2009, 12:28 PM   #257
Mark Ervi
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Re: Over 50 Crossfitters Sign In

CFWUx3 w/assisted dips and pull-ups
(Injury is tender. Air squats were done very slowly. WOD for today was supposed to have Thrusters, but I will sub shoulder press, as injury is too tender.)

Did for time:
10 sit-ups
10 Hip & Back Extensions
70 lb. shoulder press, 30 reps
15 pull-ups & 35 assisted pull-ups

30 sit-ups
30 Hip & Back Extensions
70 lb. shoulder press, 20 reps
15 pull-ups & 20 assisted pull-ups

50 sit-ups
50 Hip & Back Extensions
70 lb. shoulder press, 10 reps
20 pull-ups

My time: 32:19
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Old 01-16-2009, 07:19 PM   #258
Linda Kardos
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Re: Over 50 Crossfitters Sign In

Now that the holidays schedules and my birthday are over with, I was able to get back to my 3 on/1 off 2 on/1 off schedule this week.

Warm up this week was 2 rounds x 2 min skipping, 20 SQ, 15 PU, 15 SU. SS (samson)

Tues
Skill - C&J 5 x 2 @80% ME - 70#
WOD - total score of 4x max 20" BJ in 2 min, 1 min rest
score: 32/30/29/28 = 119

Wed
Skill -work up to DL 3 x 3 @ 80% ME - 170#
WOD - for time 5 rounds: 50 DU, 16kg KBS, 15 PLU
score: 22:04 for 3 rounds (ran out of time before next class started)


Thurs

Skill - bench press doubles - work up to ME for two - 105# ME (110# single)
WOD - AMRAP in 10 min, 3x 55# hang SQ cleans, 3x KB shoulder press - 8kg KBs
score: 14 rds

Today - off

It was a strong week for me. I was only "bottom" in my WOD on Thursday although it was as R/x-ed, not scaled.
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Old 01-16-2009, 07:54 PM   #259
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Re: Over 50 Crossfitters Sign In

As performed and scaled:
10 sit-ups (unanchored)
10 Romanian Dead Lifts (1 pood Kb)
30 Thrusters (20# X 2 Db)
50 pull-ups

30 sit-ups
30 Rom DLs
20 Thrusters
35 pull-ups

50 sit-ups
50 Rom DLs
10 Thrusters
20 pull-ups
Time = 17:36

This workout was FLAT AWESOME - - very difficult for me, esp. the thrusters and pull-ups. The situps and RDLs were unbroken except for the last round, I believe. I could only kip the first three pull-ups and had to jump the rest on rings....BLEH!!! Thrusters and pull-ups were pretty broken throughout.

What a great WO environment today!! I love working out at this affiliate! There must have been 15 or 16 people there grinding away - - standing room only. REALLY MOTIVATING!!

New Years Challenge:
Make up: January 14, 2009 = Day 14 = 28 burpups
Make up: January 15, 2009 = Day 15 = 30 burpups
Total Make-ups: 58 burpups

Today: Day 16 = 32 burpups.
+ Make-ups (58) = 90 burpups. YIKES

Did 60 today (32 + 28 make ups). Will do the balance tomorrow......was fried from the WOD.
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Old 01-17-2009, 06:30 AM   #260
Diane Dennis
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Re: Over 50 Crossfitters Sign In

Even colder this morning than yesterday morning: -8 degrees! But I can't stay cooped up so I'm running to the CLBBG. I hope the guy has the heat on.
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