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Old 09-24-2013, 04:08 PM   #9471
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Michael -
Quote:
...wouldn't it be awesome if we could get together and do an old farts team competition ...
That would be AWESOME!!

WU:
2X400m run
10 Leg swings
10 HR Push Ups
10 Air Squats

WOD:
3 rounds of:
400m Run
21 Burpees (Yay! Burpees!!)

13:08

It took me 1:47 to do the 1st 400m! Then, it was all downhill from there! Tried to get'em done in subsets of five. The last run was barely a run, but at least on the last set of Burpees (Yay! Burpees!!), I was able to get 10 in a row!
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Old 09-25-2013, 06:42 AM   #9472
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great weekend and week of work guys

friday

floor press with 5/8" chain 1RM

185 lbs

3 x 20 dbell bench 50lbs

lying on bench row

3 x 12 115lbs

lying bench band pull aparts 200 single red band

saturday

4 rounds

500 m. row
20 14lb lateral wall ball

10:08

was not sure if i was hung over as i had gone out friday nite and had a few beers or actually sick so i pushed my self off the couch to go to class and find out i was actually sick. watched way to many football games the rest of saturday and sunday

new week of "being good to ourselves". which translates to "everybody can have a bit of an easy week because it has been a long summer, there is the fall challenge coming up this weekend and the next couple of weeks are really going to suck"

monday

4 rounds

5 20kg 16"goblet box squat
10 12kg kb reverse lunge
15 sit ups

7:54

last nite

4 rounds on the 2 minutes

300 m. row
15 incline push ups

guys yup it would be logistiacly tough but i think we could have a blast if we were all able to meet up for an old fart comp if for no other reason than to travel to a different local and drink some beer and eat some bbq.
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Old 09-25-2013, 11:04 AM   #9473
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Yes an old farts team comp would be cool.
I think at least two of us live in Ohio...

Wednesday September 25, 2013

Three Months Until Christmas...

sets of 10 unbroken strict presses
45, 75, 95, 115

10 minutes, EMOM, 5 push presses (75#), 5 jumping pullups

12 minute running clock
9 HSPU (scaled to 20" box)
25 dubs (got 21 unbroken)
68 walking lunges
9 HSPU (scaled to 20" box)
25 dubs (got 22 unbroken)
68 walking lunges
9 HSPU (scaled to 20" box)
25 dubs (got them all unbroken)
68 walking lunges
I shankle complex (3 clean pulls, 1 squat clean, 2 jerks)

In one of those "I might be getting better and might get good at this" moments I realized I was the only person who got 25 dubs unbroken at any point during the WOD.
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Old 09-25-2013, 12:44 PM   #9474
Jim Cordes
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Re: Over 50 Crossfitters Sign In

9/25 WOD
A. Find your 1RM Weighted Pullup in 10:00
1 pood, failed at 1.25 poods

B. Front Squat, 20X1, 3-4 reps, 4 sets, 3:00 rest
95-135-155-165

+
AMRAP 10:00
30 Double Unders
20 MB V-Twists
10 Dumbell Thrusters
3 rounds + 49 reps with 35# dumbbells

Weighted pull up went OK. (Did pull ups with palms forward, not chin ups with palms facing in.) Very pleased with depth and knees-out on FS.

AMRAP was a mess. My rope broke on second set of double unders so I lost time trying out a couple different ropes, and the V-twists were doubled in that left/right = 1. Sets of 35# dumbbell thrusters went unbroken but I had to take a moment's pause at top of each thruster with bells resting on my shoulders. HUGE class this morning, Baker did a great job of staggering us and it was a very good thing we had the second room open.

Link to whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/9938682765/

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Old 09-25-2013, 01:20 PM   #9475
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Hmmmm...... Might take some doing but could be interesting on the team WO
Just have to see what develops, Florida is a number one travel destination

WEDNESDAY– SEPTEMBER 25, 2013

Strength

Bench Press- Warmup to 85%- Then 2 x 3 @ 85%

WOD

4 RFT:

400 Meter Run

15 Power Cleans @ 95/55
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Old 09-26-2013, 02:02 PM   #9476
Michael Pollak
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Re: Over 50 Crossfitters Sign In

THURSDAY– SEPTEMBER 26, 2013

Strength

Snatch- 8x 3 -Progressive Load- Last Set at 80%... 165 x3 no problem... no reped at 175.

WOD
2 Rounds For Time: 10:54

HSPU x 8

Deads x 16 @ 225/135

Pull Ups x 24

Split Squats x 32

Dubs x 40
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Old 09-26-2013, 04:33 PM   #9477
Jim Cordes
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Re: Over 50 Crossfitters Sign In

9/26 WOD
Geoff Deas' 41st birthday WOD
(Just seemed the right thing to do in light of this: (WFS) http://breakingmuscle.com/crossfit/t...ds-in-crossfit)

410M Row
41 seconds rest
41 2-pood kettlebell swings (I did Russian style)
41 OHS with PVC pipe
41 Burpees
41 Manmakers (25# dumbbells)
41 (x 4 = 164) double unders
410M Row

About 25:00.
Worked with MikeMacSB and Deas. By the time the burpees and manmakers were done, my shoulders were so fried that they were the limiting factor on double unders. My RPM rope broke yesterday so I used my old, heavier rope. I could really notice the difference!

Rest of the class did "Deck of Death," so this was basically exchanging one chipper for another.

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Old 09-26-2013, 07:45 PM   #9478
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Yeah, JT could pick me up on the road to whereever! And I do like Cliff's Beer & BBQ suggestion!

WU:

.5mi run
100 SUs
10 Leg swings, both legs,bothgirections
10 Air squats
15 Push Ups
10 Presses 30Kg
10 DU/Attempts

WOD:
Row 30 Min:
30 sec Max Effort Cals
90 sec Recovery

During Recovery try to match Cals in 30 sec Max effort row

314cals, 5850+m

I was able to keep about 9 for the Max efforts. Keeping the hard pulls allowed me to get a calorie for 2 to 3 pulls. I ended up doing about 9 Cal for the 30 sec max rows. It was easy to match that during the recovery.

But my Hmmies were REALLY SORE during the Recovery rows!
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Old 09-27-2013, 08:13 AM   #9479
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Cliff... Love to get some BBQ tips from you in person!!! That alone would make the trip worth it

FRIDAY– SEPTEMBER 27, 2013

WOD

200 Meter Run x 10

WOD #2

10 Minute AMRAP:

50 Meter Sled Variations

Y’s / Pulls / Push / Pull Throughs
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Old 09-27-2013, 03:50 PM   #9480
John Jaeckel
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Re: Over 50 Crossfitters Sign In

09.24.13
Wendler 5/3/1
Month 8/Week 2
Shoulder Press Day


WARMUP
Behind Neck press
Shoulder Press
Both with Oly bar
PVC Rollovers


SHOULDER PRESS
3x105
3x120
6x135

ACCESSORY METCON
Overhead Walks
(Two 35# k-bells 2x70 yards)
Janda Crunches with 10 pound plate overhead




09.27.13

Wendler 5/3/1
Month 8/Week 2
Dead Lift Day


WARMUP
K-bell Swings
Snatches with Oly Bar
Suitcase DLs (50 lb. k-bell)


DEAD LIFT
3x225
3x275
5x315


ACCESSORY METCON
Incline Leg Raises
Tractor Tire Flipping
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