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short workout this morning. After warm ups, skill review for double unders.

Annie: 1RFT of 50,40,30,20,10 double unders and sit ups.
Scale: singles: 11:23. For whatever reason I could not get a single double under in practice. Anyhow, worked up a pretty good sweat.

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8/19
wu jumprope
WOD 5 rounds 12:00 after the 5 round max O/H squat
10 back extensions
10 abmat situps
10 burpees 7:24
OH squat 105 135 F@155

2x15 DB shoulder press @35
1x15 bench press
2x6 box squat @185
6 wide stance DL with chains @275

WOD 2
5 rounds
20 55# KB swings
15 situp to KB seated press 2 1/2 rounds @ 20 rest at 15

m/56/180

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New to CrossFit (been at it two weeks) and even newer to this blog. Happy to see other over 50's here. Have finished my foundations classes and have done a couple of WODs. I find the exhilaration of finishing a WOD almost makes up for the pain of doing it!

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welcome david. you will find a great group of people both here in the over 50's and the boards in general.

boy was last nite a slap of reality in the head.

crossfit totals

back squat 345-365 scratch-365 scratch
bench press 135 (which i was happy with all things considered)
deadlift 385-405-415(tie p.r. because i was not paying attention)

895 which is a tie from late november 2010

i think i thought about the totals all day and stressed myself out (and i am usually not one to get stressed out about much) that i competely blew my back squat. i was hoping for 385.

i was ****ed off at myself when i left the gym. i can not believe just how huge a part the whole mental aspect is to this in conjunction with the nutrition.

i did go out to the keg for spinach salad and a 12 oz. steak so all was right after that.

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Welcome David. I think you'll get a lot out of Crossfit.

Today: worked on the snatch for the first time. Have not had any instruction other than watching the videos. First few were awkward and wasn't getting fully under the bar and had to sort of press it up to finish. Then realized the speed part of the movement and began to feel semi-fluid.

30 snatches @ 95lbs (15 hang and 15 power, off the floor).*
30 power cleans @ 135 lbs.

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Welcome David hope you enjoy the boards and CF
Cliff great squats/ nice DL pr congrats a n d
it aint all bad when you can have a spinich salad and steak, works for me

8/20
wu jumprope

strenght
12x3 195# bench press
5x10 ring dips and pushups
6x12 green band tri extensions
6x10 20# ea KB lat raise

WOD 50 115# combo HC or power clean

m/56/180

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Hi [B]Dave[/B]!! Its addictive, you'll see!
Nice total [B]Cliff.[/B]

[B]8_20_11 Saturday[/B] Blairstown
Warmup
[B]
Powersnatch from Blocks[/B] Lots of light ones, testing the hip flexor/back, went lower than the other day, some full depth. We'll have to see, still cant do full depth w/o pain. Nick would laugh his a$$ off, I broke two laundry baskets (makeshift blocks) :(

20kg/2 (3)
25kg/2 (3)
30k/2 (6)
35kg/2 (7) All like post-its, same deal w/the scoop! Can feel the zing from my hips. Scare myself w/that sometimes Im afraid the bar's flying behind me.
My coach would say on the snatches - ALL LEGS - but he'd say it in greek!! Tongue in cheek joke? (its greek to deb.:D)

[B]Powerclean from Blocks[/B]
35kg/2 (2)
40kg/2 (2)
43kg/2
45kg/2 not so good, at this weight - I tend to stay kinda high to protect the hip/back, and leaning back top of pull to compensate for it – thats a no-no.

[B]Front Squat[/B]
20kg/5
25kg/5 (2)
30kg/5 (2)
35kg/3 (2)
40kg/2
I don't know what muscles these use but I dont feel it in my legs at all.
Kept my elbows nice and high for all, no tipping forward.

Felt like a slacker workout! But at least I got to train.

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4 mile run:30 min. 30 sec. Felt sluggish and hard to keep my pace up. Maybe the humidity. Perhaps the 4 beers last night.

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yesterday amrap

3 min on 3 min off
4 min on 4 min off
5 min on 5 min off

10 green band good mornings
20 14 lb sideways wall ball
30 sit up
40 walking lunges
50 double unders

150 total felt pretty good afterwards

cooked brisket for 140 mountain bikers

today 18 holes golf....walking course...gonna be a great off day....get out and play....

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birthday yesterday, best present was realizing I can go full depth again. trying to stay light and careful.
[B]8_21_11[/B]
warmup

[B]1 mile brisk walk[/B] (dog)
I was trying to finish this and get to snatch but as soon as I got home it thundered and poured. :( Other stuff in the garage, b/c cant lift on concrete.

[B]Backsquat[/B] Yay!! Happiest highbar ever (never thought I'd say THAT about backsquat. Stayed light and careful.)
15kg/5 (2)
20kg/3 (3)
25kg/3 (2)
30kg/3 (3)

[B]
Sn Grip Press Behind Neck from the Hole (Zots?)[/B] No bounce. I remember when I couldnt do these at all. Now its nothing at that weight.
20kg/5 (3)
[B]Lunge[/B]
20kg/5+5 (3)
[B]Pullups[/B] STILL struggling with these at 76kg, I know I should do more often if I want to get better at them.
I did these as a circuit, first the press, then the lunges, then a pullup. All light and careful.

Hate this time of year summer ending before you know it; gotta figure out where Im going to lift - either a platform in the basement I guess, new gym in town, I cant lift there.