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Old 04-18-2013, 03:42 PM   #9001
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff - Best of luck with that shoulder! (I'm having my own shoulder "issues"!)

WU:
.55555556mi run

100 SUs
10 DU attempts (Got at least three!)

2 rounds:
5 Box jumps (~24"+)
10 Push Ups
10 Air Squats

Bergener WU

WOD:
12-9-6-3 reps
75# Power Snatch
Burpees (Yay! Burpees!!)

6:43

95# hurt my shoulder on my trial attempt. Scaled to 75#. Burpees (Yay! Burpees!!) hurt, by the second round, it become the normal Burpee (Yay! Burpees!!) suck! A short brutal WOD.
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Old 04-19-2013, 06:54 PM   #9002
Cliff Miller
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Re: Over 50 Crossfitters Sign In

you to william...shoulder issues are not a lot of fun but they do come back

tonite

20 minute amrap

20 standing on the green band and around neck good mornings
20 rounds twisting on the ghd with 15 lb dbell
400 m run

5 2/3 rounds
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Old 04-20-2013, 11:21 AM   #9003
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Saturday April 20, 2013

Drove to the Shed 'o Pain in a whiteout (yes it's April 20th).
Swung kettle bells while Tim, Jeff, and Kent bouldered.

The KB WOD was "Death by Kettle Bell, With Extreme Prejudice".

http://jtkalnaynovels.wordpress.com/...eme-prejudice/

Tomorrow will be some three minute max efforts.
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Old 04-20-2013, 12:51 PM   #9004
Cliff Miller
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Re: Over 50 Crossfitters Sign In

5 rounds

30 green band on feet good mornings
20 air squats
10 hollow rocks

10:18


feels great to start to do wod's abet modified with the group
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Old 04-20-2013, 03:03 PM   #9005
John Jaeckel
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Re: Over 50 Crossfitters Sign In

04.20.13

Wendler 5/3/1
Month 2, Week 4 (De-Load Phase)
Dead Lift day


DEAD LIFT
5x135
5x165
5x195

ACCESSORY
Tabata Ball Slams (25 lb.)
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Old 04-20-2013, 03:54 PM   #9006
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Bill H and Cliff - Sorry about those shoulder issues. I know how you feel.

John - Good luck on your 1000 CFT. I find I'm going to have to do my first reset (upper body lifts) on Wendler after 11 cycles. Guess that is proof I started conservatively enough. This training approach yielded me a 50# improvement in my overhead press and smaller improvements in other lifts.

4/19 Skiing. Powder day at Vail. 22k' of vertical. They had so much snow in the last week (57"), they re-opened for the weekend. It was a great way to end our ski season.

4/20 3+ week. Overhead press
WU:
Row 1000m
50 Side straddle hops
Overhead press 45 X10/ 65, 80 X5/ 100 X3
Lift:
Overhead press 115, 130 X3/ 115 X2X7
Weight just felt really heavy and shoulder did not feel great at 130. After not listening to my body and getting injured recently, decided that backing off would be a good thing.
WOD: Cindy (scaled)
AMRAP 12:00
5 pull-ups
10 push-ups
15 squats
7 rounds + 5 pull-ups
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Old 04-20-2013, 04:29 PM   #9007
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
The KB WOD was "Death by Kettle Bell, With Extreme Prejudice".
I am SO doing this one soon!

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Old 04-21-2013, 11:08 AM   #9008
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Claw, good luck with Death By KB With Extreme Prejudice. It hurt, a lot...


April 21, 2013

5k walk
holding a goblet squat for a really long time
holding a hamstring stretch for a really long time
3 minutes max effort burpees (31)
3 minutes max effort 24" box ups (47)

http://www.mapmyride.com/workout/263...tent=195989724
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Old 04-21-2013, 02:22 PM   #9009
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

JT - Holy K-RAP!!

Cliff - I'm doing what I can to keep my shoulder from getting worse!

Nice work Alden & JJ!

WOD:

15-12-9-6-3

135# Deadlifts
Tuck Jumps over the bar

Brutal, but didn't bother my shoulder!!
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Old 04-21-2013, 05:12 PM   #9010
Alden Hingle
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Re: Over 50 Crossfitters Sign In

4/21 3+ Week. Deadlifts
WU:
Row 1000m
DL 45 X10/ 125, 155 X5/ 190 X3
Lift:
DL 220, 250 X3/ 280 X7
Assist:
DL 155 X3X10
OH Squats 45, 55, 65, 70(PR) X5 reps
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