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Old 01-10-2011, 07:32 PM   #5151
John Burch
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Re: Over 50 Crossfitters Sign In

1 /10 WU
AB Mat Situps 4x20
55# KB Swings 3x21
50# Reverse Hypers 4x12
Good Mornings
6@95
1@145
2@165
Front Squats
1@145
3@165
3@175

WOD 5 rounds
5 O/H Squats
7 K2E
9 24" Box Jumps
7:27

Your one strong Man Terry, you made a great showing Dude

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Old 01-10-2011, 08:41 PM   #5152
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Terry - Awesome job power lifting. I'm thinking of entering the base powerlifting competition at the end of February. Hmmm...

WU:

10 20# wall ball shots

Was late for the class. But, I made them 10 in a row, which felt good. My mind was more on getting some/most of the warm up done than on how much wall ball sucks!

WOD:
3 RFT:
400m run
15 green band assisted pull ups
50 squats
15 green band assisted pull ups

16:41

I was one of the quicker ones finishing. That felt good. Runs were good, especially since how crappy my running had become! Went to the green band to get the sets of 15 done in one shot.
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Old 01-10-2011, 08:51 PM   #5153
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
1/9/10
Did my 1st power lifting competition. It was a great learning experience, had a lot of fun, it was a long day but not nearly as stressful as a CrossFit competition, mainly cause you are doing the knowable and you know you won't be laying on the floor at the end

My goal was 1000 lb total, stretch goal was 1100 lb total.
Squat - 330 lbs (PR)
Bench - 230 lbs
Deadlift - 496 lbs (PR)
1057 Total

Got a "no lift" on my first bench because I put the bar in the rack before the judge said rack it, so I decided to stay with the same weight on 2nd attempt which was successful. Attempted 270 lbs on 3rd lift, made the lift no problem but got a "no lift" because my butt came up slightly. I watched the video when I got home last night and it only came up after the judge's rack command, so I am not sure on the ruling but thinking it should have been good. I am going to have to ask the organizer. But regardless very happy with the results, I probably could of went another 20 lbs on squat and 5-10 on the DL, but I mainly wanted to walk away with some PRs instead of making huge jumps in weight and failing.

Power lifting is a lot more technical than one thinks, well at least for me. Specially bench (maybe cause we don't do it so much in crossfit), I am going to have to work on my form. I plan to do another meet in March.
Just curious Terry, have you checked out any Louie Simmons info, either the cert or his book? I just started the "Westside Book of Methods" today. I'd like to get to his cert later this year.
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Old 01-10-2011, 09:10 PM   #5154
Jim Colby
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Re: Over 50 Crossfitters Sign In

Strong results Terry. That's one hell of a deadlift. Looking good!

January 10
Swim Workout at Lunch
1x400 yds (untimed)
2x200 (3:28,3:25), 2 min rest interval
4x100 (1:35,1:37, 1:36, 1:36), on 3 minutes
6x50 (0:41,0:43, 0:41, 3x 0:43), on 90 secs
Shoulder stretching

After Work in Garage
Warm-Up
10 minutes of jump roping
Some light deadlifts, push-ups, pull-ups and KBS
10 minutes of mobility work and dynamic stretching
WOD
"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
7 Rounds + 6 Deadlifts

I feel like Rocky training in the cold Barn and snow in Russia before his fight with Drago in Rocky IV. Temps in the 20s in the garage with wind blowing in and ice and snow on the runs. I love it. Felt tight swimming after all of the wall walks yesterday.
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Old 01-10-2011, 10:58 PM   #5155
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Thanks for the props everyone.

Quote:
Originally Posted by Bill Houghton View Post
Just curious Terry, have you checked out any Louie Simmons info, either the cert or his book? I just started the "Westside Book of Methods" today. I'd like to get to his cert later this year.
Bill, I don't have Louie's book but I attended a seminar put on by Mark Bell (he worked out at Westside for a year under Louie )and Jesse Burdick. We spent 1/2 the day going over the Conjugate method. They are both pro level power lifters and use Louie's Westside methods, slightly modified. CrossFit Pleasanton and Re-Active gyms are run out of the same location, which is 45 minutes from where I live.They have CrossFitters who just crossfit , power lifters who just train for power lifting and then some people that do both. Thats's where they held the competition. Jesse does the power lifting program with a CrossFit twist you can follow it here at (WFS) http://www.crossfitpleasanton.com/power-wod/
I plan to follow it for a while. Mark owns super training gym in Sacramento, strictly power lifting, I plan to do a competition there in March. WFS http://supertraininggym.com/
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Old 01-11-2011, 01:28 PM   #5156
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Terry, thanks for hooking me into the "CrossFit Masters Competitors" group on FB. I was thrilled to see there is a division for us "nearly 50'ers." I wasn't planning on competing if I had to go into the Open Division, but 45-50 looks like fun.

Also, huge congrats on your Total!

1/11 Workout

Did "Small Group Training" with Becky @ SBAC. Ten to 15 minutes of bodyweight warmups including lunges, inchworms, and burpees. Then plank holds, medicine ball slams (with wallballs), TRX work, and ropes. Isolated muscle work revealed hamstring pulling as a weakness.

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Old 01-11-2011, 05:48 PM   #5157
Deb Weber
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Re: Over 50 Crossfitters Sign In

01.11.2011-Tuesday-Day 2
Warmup: (couldn't get near a rower, so crowded) DUs, squats, lunges, shoulder mobility & stretch, trigger point balls. New coach tonite, Scotty!!!

WOD:
For time:
10-9-8-7-6-5-4-3-2-1
burpees
kettlebell swings - 32kg (24kg)
((there will be a cash-out... be prepared for anything))

21:34 Rx American Swing & burpees, that part wasn't bad at all...
THE CASHOUT WAS 350 DOUBLE UNDERS!!!! or 50 box jumps

I woke at 3 am, did NOT want to see 350 DUs!!!!
My time included a quick bathroom break (it was one of those nites) after the first 100 that I did with a long sets.... then it was mostly 10-20s, one or two 25s, 5s and ya know, miss, miss, miss to get going. Took forever, I was the last one done in my group.... although the one guy quit at 170 DU (who DOES that?? haha). I worked out between Marc and Donna, so no breaks in the first part (they don't break!!) The double unders, entirely different story. Although, I feel great that I got thru it.
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Old 01-11-2011, 07:21 PM   #5158
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Deb - 350 DU's!!!! For a cashout!?!?!!? I'd still be doing 'em!!

We got snow today, they closed the base, & our instructor had to leave. But he kept the box open, though we weren't "supposed" to use ropes or barbells.

WU:
500m row
2X
5 pull ups
10 push ups
15 air squats
then
20 Abmat sit ups

WOD:

21-18-15-12-9

75# Power Snatches
20# Wall ball shots (Did several 11 in a row!)
KTE

23:40ish (We had timer problems! )

Felt good about the workout and by time we were finishing up, some instructors showed up & we were sort of "covered".


72 Burpees! (Yay! Burpees!)
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Old 01-11-2011, 08:41 PM   #5159
Jim Colby
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Re: Over 50 Crossfitters Sign In

January 11
Lunch-Time
Warm-Up
Jump roping, mobility, dynamic and regular stretching
Running Intervals
6x800M, 90 sec Rest Intervals
2 x 4:00, 2 x 3:45, 2 x 3:31
Stretched legs

After Work
Jumped rope, dynamic and regular stretching
Wtd. Pull-Ups 1-1-1-1-1-1-1
10#, 20#, 30#, 40#, 50#, 60# (f), 60# (tied PR)
Stability/Core Work
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)
2 minute plank
3x20 sit-ups

New DU PR of 26. I felt very sluggish today after yesterday's swim/Rankel workouts. I think it may have been all of the deads and KBS from Rankel. My right hip was a bit tender so I took it easy on the running intervals and skipped the ski circuit tonight (will do that tomorrow) and subbed wtd. pull-ups. That was smarter programming anyway.
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Old 01-12-2011, 05:04 AM   #5160
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quick Q - When you guys do the weighted pullups, are you kipping or is it strict DH?? (saw the MP wod demo the other day and they seemed to be kipping).
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