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Pat Quigley 11-17-2010 05:44 PM

Re: Over 50 Crossfitters Sign In
Busy day for an otherwise easy day.

10 min. treadmill warm up. Mobility WOD for lower and thoraxic spine, hips.

Tabata for 3 minutes of hallow rocks. 30sec on and off for hold of down position of squat for total of 3 minutes. Some rehab work on sore forearm.

Wendler wave 4 (easy week): Bench press 5X95, 5X120, 5X145 (30R).

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

65, 85,105, 125f, 125, 135ffff.

John Burch 11-17-2010 06:31 PM

Re: Over 50 Crossfitters Sign In
Welcome Bob 4 or 5 year old PR's I say start new good luck

12 walking lunge
12 air squat
12 pushup
12 pullup
30-15-10 backextensions
3x12 reverse hypers

Back Squat

WOD 21 15 9
Hang Clean @ 115
Ring Dips

Post AB Mat Situps

m/56/180 CrossFitChesterton

Deb Weber 11-18-2010 08:30 AM

Re: Over 50 Crossfitters Sign In
[B]11.17.2010-Wednesday-Day 3[/B]

Warmup: Row 500, squat lunge shoulder mobility & stretch

[/B]3 rounds for time of:
30 wall ball shots
30 squat snatches - 75# (45#) (movement initiates with barbell below the knees)
This was a shedkicker back in August, check scores here

[B]23:33 Rx[/B] I didnt do this in August; first time full snatches in a wod. Did this nice and slow thru my first set of snatches, stopping to get tips from my coach & scott (thanks!)......repeated a bunch working on form. Got a lot better as I went along. Bunch of almost pretty reps, fell on my butt more than once, starting to see pushing the hips thru is where its at! Good one!! Lots of room for improvement. My shoulders & arms today from the ring rows, soooooo ready for rest day!

Jim Cordes 11-18-2010 12:13 PM

Re: Over 50 Crossfitters Sign In
11/18 WOD

Handstand Push Ups:

5-2-5. Used one pad, which is right at my limit. The round of 2 was because I was in too close to the wall. That slight difference in geometry made it too hard to press up more than twice. We are talking moving my hands back by only three inches or so.

Pull Ups
Box Jumps (24#/20#)
Ring Dips

9:28 as Rx'd. Had to bread up pullups at round of 9, and able to get them consistent again at 3. Not sure Colin Jenkins would have credited me with legit reps on all of them! Ring dips similar, had to break them up at round of 9, and kept them broken up until round of 2. Very hard getting full ROM starting at the round of 7 or 6.

The Claw

John Jaeckel 11-19-2010 11:49 AM

Re: Over 50 Crossfitters Sign In

Run 1/4 mile
Row 250m
5 OHS w/ Oly Bar

OHS (every minute, on the minute)
2x45, 2x55, 2x65, 2x75, 2x85, 2x95, 2x105, 2x115

25 Box Jumps (first 12 w/ 8-lb. ball overhead)

Deb Weber 11-19-2010 06:27 PM

Re: Over 50 Crossfitters Sign In
Ring row & snatch wod = I can't straighten my arms!!!!!!! Holy cheesedoodles!

Warmup: Row 500, squats, lunges, et al shoulder mobility & stretch

[B][U]Strength: Deadlift[/U][/B]
3x205 (10)
The good part about this was, I had more. And, I got razzed for wearing my belt!

5 rounds for time of:
10 clean to overhead - 115# (75#)
10 pull-ups
10 deadlifts - 115# (75#)
[B]13:28 Rx[/B] This included about a minute wasted because one of my bumper plates exploded!! :rolleyes: was ok, most painful pullups ever!!!

RDL 4x10x95#
Lunges 3x20x45#
I should've run or rowed after this, but I didn't. Seems like with the dark and holidays looming there's less and less time!

John Burch 11-19-2010 08:07 PM

Re: Over 50 Crossfitters Sign In
wu walking lunge air squat pullups pushups stretch

Hang Clean High Pull
3@160- sloppy, no wait "cheesedoodles"

WOD 30 Power Snatch @ 95

5 rounds
6 Snatch @ 95
10 K2E

m/56/180 CrossFitChesterton

Pat Quigley 11-19-2010 08:57 PM

Re: Over 50 Crossfitters Sign In
Great DL DEB.

John B, great snatching time.

Mobility wod: shoulders.

Wendler Wave 4 DL: 5X175, 5X215, 5X250 (12R)

Hang Power Clean: 7X3: 65, 85,105,125,145, 165, 175 (1Rff).

Deb Weber 11-20-2010 06:10 AM

Re: Over 50 Crossfitters Sign In
Oh yeah this iss what he had on when I busted my plate....
[url][/url] (wfs)

Pat Quigley 11-20-2010 12:22 PM

Re: Over 50 Crossfitters Sign In
MWOD--not as RX. 10 minute squat hold. did my usual squat down holds in Tabata style for 4 minutes.

Wendler: Wave 4 OHP: 5X 40%, 5X 50%, 5 X60% (i.e. 70,90,105). Misread numbers on plates. Last set: 145(10R).

Tribal Fitness WOD: 10 X 30 sec rows. Post total yards rowed: 1558. My numbers varied greatly: 149 to 161. Coach pointed out that my form needs allot of work. I'll add it to the list.:rofl:

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