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Old 06-17-2010, 07:16 PM   #4101
John Burch
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Re: Over 50 Crossfitters Sign In

WU
1/4 mile run
5 burpee
10 pushup
15 air squat
1/4 mile run
10 lunges
4 squat stretch
5 dive bomers

WOD complicated
3:00 row for cal T 56
rest 1:00
2:00 max hang clean @ 95# T 28
rest 1:00
1:00 shoulder to overhead @ 95# 15
rest 1:00
2:00 max hang clean @ 95# T 25
rest 1:00
3:00 Cindy T 105
Total 229
not happy with my performance on this one I left wondering what went wrong

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Old 06-18-2010, 09:43 AM   #4102
Jim Cordes
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Re: Over 50 Crossfitters Sign In

6/18 WOD

3 x Max Dead Hang Pull Ups (Supine Grip palms facing towards you)
Followed by:
25 20 15 10 5 Reps of:
Box Jumps (24″/20″)
KB Swings (1.5/1)
Push Ups

4, 4, 2 on pull-ups. This was very disappointing. Thought I had more pulling power in my arms than this. Maybe it's the extra weight from the pizza while watching Lakers last night. (I'm not doing Paleo challenge, but even by my dining standards, this was a serious cheat.)

12:17 as Rx'd. This was great! I haven't felt like I've been putting out full effort since my rest break, and haven't really been happy with my output, but this time I felt like I was really pushing it. Thanks to Andy Wood for pushing me; I'm not sure if he was aware of it, but I was trying like hell to stay on pace with him. Don't know what he thought; as far as I was concerned, it was a race! Great job Andy, and thanks.

Lots of people at 6 am today, very cool. Happy Birthday to new person (Nicole?)!

The Claw
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Old 06-18-2010, 11:44 AM   #4103
Terry Dickman
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Re: Over 50 Crossfitters Sign In

Skipped my rest day so I can have the weekend off, attending San Francisco State orientation with my youngest on Saturday, moving my 2nd youngest's stuff down to Santa Barbara, she is a senior this year, graduating early in the fall. I think I will be broke for the next 10 years, paying off loans.

6-17-10
Front squats, 3-3-3-3-3
205, 215, 215, 225, 235(2), 235(2)
3rd rep on last set slipped off 1/2 way up, couldn't keep the bar on shoulders, tried like hell for this PR but was not meant to be.

Rest, then

AMRAP 15 min
-7 power cleans 135 lbs
-5 clapping push-ups
-run 400 m, hard. This is where you really need to push, every round.

6 rounds

Extra work: 4 x 25 GHD sit-ups
Did 5x20
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Old 06-18-2010, 01:10 PM   #4104
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Cordes View Post
Maybe it's the extra weight from the pizza while watching Lakers last night.....
Jim - - it HAD to be the pizza!

Terry,

Congrats on the youngest's graduation and starting college. With all you're doing this weekend, I'll call it "functional workouts" rather than taking the weekend off....

Great attempts on the FS! Those are impressive numbers!
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Old 06-18-2010, 01:37 PM   #4105
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100618 FRIDAY

CF Sonora Warm-up:
800m run
DROM
Pass Throughs
Body Circles
Trunk Rotations
then.....2X of the following....
10 Hip Extensions
10 GHD Sit-ups
10 Pull-ups (first 10 were dead hang, supine grip 7, 3), last 10 kipped.
10 Squat therapy (did OHS with PVC)
10 Push-ups
Finish with Samson Stretch

WOD: "Fran" with a Twist
12 X Thrusters 115#/75# ---> 115# got six broken reps and then couldn't even clean the bar properly from the deck, dropped to 95#
30 Sit-ups
21 Pull-ups 20 unbroken pull-ups on the first round! PR! (best was 19).
9 Thrusters
20 Sit-ups
15 Pull-ups
6 Thrusters
10 Sit-ups
9 Pull-ups
TIME = 9:52

Post WOD Strength/skill work:
Full-ROM ring pull-ups, full extension at the bottom. Coach Nic showed me how to improve my false grip so my hands didn't slip as easily.
3, 3, 1, 3 = 10 Total.
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Old 06-18-2010, 02:37 PM   #4106
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
moving my 2nd youngest's stuff down to Santa Barbara, she is a senior this year, graduating early in the fall.
Are you going to be doing a WOD while you're down here? Let me know and I'll try to meet you. There is a 9 am beach WOD tomorrow Saturda with my box, Crossfit Pacific Coast. Let me know if you want to drop in. Or you might be working with Nick at Goodland; if so, let me know that, too.

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Old 06-18-2010, 05:35 PM   #4107
Deb Weber
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Re: Over 50 Crossfitters Sign In

06.17.2010-Thursday REST


06.18.2010-Friday

AM: 30 Burpees 15# vest

PM: Run 400m, et al.

STRENGTH:
Deadlift 3x8x156# (65%)
touch n go

Light day gym closed this afternoon, i missed Filthy Fifty. oh well
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Old 06-18-2010, 05:45 PM   #4108
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Terry, congradulations on the academic successes of your daughters.

Stephen, great job on the pull ups.

Friday 100618

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

substituted rows for runs: 21,20,20,19,19,19,19,18,19,19 sec.
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Old 06-18-2010, 05:59 PM   #4109
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:

Pass throughs
Push Downs

200m run

2x10
Air squats
Push ups

Stretching

WOD:
6 100m Sprints @ 24.5 sec, I was getting faster, the last one was under 24 sec! On the 7th, I got a VERY sharp pain in my right hamstring! I ended up doing it in 28 sec! That ended the WOD!

Looks like I'm going to have to remember all my hamstring therapy! Oh well, at least I can still do easy runs!
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Old 06-18-2010, 08:20 PM   #4110
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

"....Light day gym closed this afternoon, i missed Filthy Fifty. oh well."

Deb,

I kinda felt that way when I missed FF last week.... (I think I'm expected to make it up, though).

Pat,

Thanks! Those 100s had to be tough on the rower! Blistering pace and great times!

Bill,

Great runs. Sorry about your hamstring. Hope you didn't tear it like I did a couple of times. Now I'm kind of scared to go full-tilt, but I'd like to see what I could do....
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Last edited by Stephen R. Lampl; 06-18-2010 at 08:22 PM..
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