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Old 11-04-2010, 11:10 AM   #4851
Jim Cordes
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Re: Over 50 Crossfitters Sign In

11/4 WOD

Clean: 3-2-2-1-1-1
Followed by:
10/50 Ė 2/10
Cleans (50% of above 1RM)
Double Unders
Round 1 = 10 Cleans/50 DUís
Round 2 = 8 Cleans/ 40 DUís
Etc.

We actually warmed up with 5 minutes to find max double unders = 16. I stuck at 13 three times! Far off my PR, which is in the mid-20's. Timing was just screwy this morning.

Cleans 135-145-155-160-165-170f. 10# PR! Above bodyweight, so another Elite Goal satisfied! Thanks Malzone, Traver, and Coach T for great coaching!

8:20 @ 85#. Ripped through power cleans, rested only in middle of set of 8 and 6; double unders once again were the bottleneck.

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Old 11-05-2010, 08:54 AM   #4852
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Awesome work by everyone.
I haven't had time to post workouts lately.

Headed up north to Level 10 Crossfit to do the Fall Strength Challenge.
They announced the 5 WODs, I tried 2 of them last week.

Did # 5 workout in 13:10 but with 85# OHS.
Got 205lbs on #2 workout, but skipped the muscle ups, saving the shoulders for Saturday.

I think my goal will be to do them all RX'd under the cut off times. 7 other people from our box are trying it too. Should be fun.

(WFS) http://www.level10crossfit.com/2010/...enge-workouts/

I just bought a Kahuna Big Stick and Longboard, plan on working some land paddling in to my WODs.
(WFS) http://www.kahunacreations.com/
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Old 11-05-2010, 09:13 AM   #4853
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Greetings,

Way busy lately, been doing WOD's just not posting. Whew. Signed a 5 year lease yesterday on a box. This should be our last month in the garage I couldn't ask for anything else in a location. On the bike/running trail, next to the high school (free before school workouts coming soon) renting from a PT who is doing the second phase build out for his business so we will have access to locker rooms and showers when he is done (yes its in the lease), dropping weights and loud music is in the lease, good parking, etc... 2280 sq. ft.
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Old 11-05-2010, 04:00 PM   #4854
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Terry, good luck in the competition. Let us know how the board and big stick work out. Looks like fun.

Bill, good luck w. the new box.

did the Mobility WOD.

Wendler Wave 2 DL, 3X 305, 345, 385 (4R). The last set was knarly.

"Lumberjack 20"((Scales))

20 Deadlifts (275lbs)
Run 400m((Bike))
20 KB swings (2pood)((55#DB))
Run 400m((Bike))
20 Overhead Squats (115lbs)((95 #))
Run 400m((Bike))
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m((Bike))
20 Box jumps (24")((Step up))
Run 400m((Bike))
20 DB Squat Cleans (45lbs each)((Power cleans))
Run 400m((Bike))

Finished in 27:28.
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Old 11-05-2010, 05:37 PM   #4855
Deb Weber
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Re: Over 50 Crossfitters Sign In

That sounds great Bill, good luck! and Terry you too good luck, that sounds like fun! Still trying to figure out what I need to chip away at to get a muscleup...they do seem hard on your shoulders!

11.05.2010-Friday

Warmup: Row 500, squats, lunges, pushups, back ext., shoulder mobility & stretch

WOD: "Allyson"

With a 135# (85#) barbell, perform 5 rounds for time of:
2 squat cleans
3 thrusters
5 front squats
10 burpees
((Rules for "Allyson": Your second squat clean CANNOT be your first thruster! You must complete 2 full squat cleans before starting the thrusters!))
12:49 95# This is the one our coach asked me to scale up. I dont know why this took so long, disappointed! (11:35 in May with 85#) I keep stopping when I get out of breath 'stead of pressing on!!! So much harder to be really warm now that its cold out, probably need to do 1000M warmup rows, running is out b/c its dark now and clocks go back this weekend.

Cleans prax with the 95#
Military pushups
Muscleup practice....
Row 500
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Old 11-06-2010, 08:31 AM   #4856
John Burch
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Re: Over 50 Crossfitters Sign In

Deb B looks like your are stepping it up very well, no matter what time it is or if it is light or dark!!

11/05 WU
10 air squat
10 ring dip
10 pushup
2x10 walking lunge
10 pullup
3x10 back extensions @ 45#
3x10 reverse hyper @ 50#
20 GHD situps

Bench press
3@135
3@155
3@175
3@195
3@215

WOD 75 snatch @ 75#
8:23

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Old 11-06-2010, 06:22 PM   #4857
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Mobility WOD

Wendler Wave 2 OHP: 3X 135,145, 160 (7R)

AMRAP in 12 minutes: 35# DB Thrusters for 9R and 1 ascent of 15' rope. Substituted 15 close grip pull ups. 6R+1 thruster. (I've got to get my gym to hang a climbing rope in the wall climbing area!).
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Old 11-07-2010, 02:49 PM   #4858
John Burch
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Re: Over 50 Crossfitters Sign In

wu
12 walking lunge
20 air squat

EMOM 9:00 3 Bench Press @ 165

5 rounds of ten each pushup ring dip pullup

push prowler around parking lot loaded @ 90#

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Old 11-08-2010, 04:10 AM   #4859
Deb Weber
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Re: Over 50 Crossfitters Sign In

11_7_10 Sunday
Warmup: run 400 lunge squat shoulder mobility & stretch et al

Press
5x30
5x40
5x45
5x55
5x60
8x70

50 Ring Dips, skinny band
deadhangs
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Old 11-08-2010, 11:49 AM   #4860
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Catching up on some posts,

Friday, November 5, 2010


Overhead Squats, Pull-up (strict)s 4x8
55 lbs, 65 lbs, 75 lbs, 85 lbs

Felt like Crap

Saturday, November 6, 2010
Strength
Deadlift 1RM
355 lbs, Yup, that's 2x BWt and a new PR (+10)

TEAM Workout
While one partner is working, the other partner will work on the following: -6 pull ups
-8 Knees to Elbows
-10 Pull-ups
-12 Burpees
-14 Wall Balls #20/14
-16 KB Swings #35/25
-18 Sit-ups
-20 BW Squats

didn't bother scoring this one. just barreled through it.

Sunday, November 7, 2010

6 x 400M Sprint
(1 min 26 secs), (1 min 34 secs), (1 min 37 secs),
Between rounds 3/4 do 10 HSPUs.
(1 min 49 secs), (1 min 42 secs), (1 min 39 secs)

Cashout 20 Deadhang pullups on the monkey bars.
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