Re: Over 50 Crossfitters Sign In
 

So Friday I could not make it to the Box, there was a fire on the road leading to it and they had the road closed. Just as well, my shoulders were not feeling up to doing ANY work.....

8/11- Sat. Me and my son split about 2 cords of wood and then loaded it into 4 pick-up trucks. Of course we did this in the heat of the day, about 100F. Anyhow, my body "barked" at me all evening.

8/12- Sun. Unloaded my truck of split Firewood, about 1/2 cord. Then loaded my wheel-barrel and stacked about 1/2 cord of DRY wood in the garage. Anyhow- My old body felt all the manual labor!! JT would be Proud!! :)

Re: Over 50 Crossfitters Sign In
 

Awesome work guys!!!

Cliff, I know what you mean. Doing CrossFit and keeping active is so important to my life! BTW, that looks like an awesome gondola ride!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Shoulder Press:
3 @ 85#
3 @ 95#
5 @ 110#
5 x 10 @ 60#

Re: Over 50 Crossfitters Sign In
 

great work patrick.....something about doing fire wood just makes you feel alive....

bill....we have had some good times up the gondola....quite a feature to have in your back yard...

tonite

tweaked my hip/back at work today.....

started with 15 lb kb granny toss....two hands between legs....34 feet

started to dead lift with chains and realized my back/hip was not happy....

went on a 2 km sled drag w/ a 45lb plate on it instead :D

Re: Over 50 Crossfitters Sign In
 

Aug. 15, 2016 Monday

WU: RUN 400m
10 PVC OVH Squats
10 PVC Pass-Thrus
15 Push-ups
20 Air-squats
25 Sit-ups

Back Squats 3X6

6@115, 6@145, 6@165

Snatch- Pause below knee for 2 Sec. @ start.

2@65, 2@75lb.

WOD-
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95 85lb for me.....

10:45 The work today is just what I needed!! Whole body felt sore, but after todays work I felt loose and well!!! Thank You X-FIT!! :pepper:

Re: Over 50 Crossfitters Sign In
 

Patrick - Awesome time there!!!

Cliff - I'm jea;ous!! ;) Hope your back feels better!

[B]WU:[/B]
500 m row
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3. 4. 5 Pull Ups
10 Burpees (Yay1 Burpees!!)

[B]WOD:[/B]
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

Did it Rx, 47:23
[I]Clipped 2:29 off my last attempt on 2 Oct 2014!! Kinda makes up for my ripped up hands!![/I]

[B]Evening:[/B]
1 mi dogwalk

Back Squat:
5 @ 215#
3 @ 240#
16 @ 270#
5 x 10 @140#

Re: Over 50 Crossfitters Sign In
 

Bill- That Kevin looks tuff, lots of Deadlifts!! I know don't what it is but I seem to like those longer WOD's 30-50+ Min's. Good Work!!

Aug. 16, 2016 Tuesday

WU: 3Rounds
Run 1 LAP
10 BURPPES

1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20 24 for Me.
15 KB Goblet Squats, 2/1.5-pood 1.5 Pod

2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

The WOD was good today. You just go for 20 Minutes!! :run:
5 rounds +25 for me.

Re: Over 50 Crossfitters Sign In
 

Patrick, You are right! Kevin was a grip killer! The farmers carry was brutal! I usually fear the 50+ min WODs! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs and 1DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 135# DLs
20 24" Box Jumps
25 Jumping Pull Ups

5:03

[I]This was not the WOD to do with torn hands!! DNF :([/I]

[B]Evrning:[/B]
1 mi dogwalk

Bench Press:
5 @ 110#
3 @ 125#
15 @ 140#
5 x 10 @ 75#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups

[B]WOD:[/B]
Fran:
21-15-9
95# Thrusters
Pullups :yikes: [I]With ripped hands!!!:yikes:[/I]

10:18

[I]1:04 clipped off my previous Fran attempt!! My fastest Rx'd Fran!! I used a 15# bar with 35# plates. This seemed to be easier than using a 45# bar with 25# plates.. I also tried to hang onto the bar longer, which seemed to help. [/I]

[B]Evening:[/B]
1 mi dogwalk

Deadlift:
5 @ 250#
3 @ 285#
1 @ 315#

[I]I have no grip after the last few days! [/I]

Re: Over 50 Crossfitters Sign In
 

Nice work on FRAN Bill!!! Not sure i've done 95lb Thrusters.......weak shoulders :mad:

Aug. 18, 2016 Thursday

Mobility.......
WU: 3 Rounds
Run 1 Lap, 10 Burpees

Strength
Bench Press 8@95 2x, 8@115, 6@125 failed the last 2......
4 x 8 for load
Handstand Practice
3 x 50' or
4 sets of 30 second hold

Conditioning
50-40-30-20-10 ( I call this one ANNIE + )
rounds of
Double Unders
Sit Ups
Complete 20 Push Ups after each round

Pretty bad.... 16:30 :confused:

Re: Over 50 Crossfitters Sign In
 

Patrick, Thanks! For some reason, using the 15# bar with 35# plates seemed easier than the 45# bar. Maybe because it's smaller or maybe because I'm stronger! ;) I try to do as much shoulder work as possible!

Nice job on that Annie+! My 1st Annie was above 16 mi!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 90#
3 @ 105#
6 @ 115#

[I]My hands are getting better![/I]