Re: Over 50 Crossfitters Sign In
 

Happy Birthday!!! Deb:pepper::kicking0::D:D:broc::

8/21
wu jumprope

WOD @ 105# for 5 rounds
6 DL
6 Bent over row
6 H/C
6 Thrusters
6 Hands on bar pushups

9:24
m/56/180

Re: Over 50 Crossfitters Sign In
 

8/20 WOD

"Broomstick Mile"
25 OHS
25 Front Squat
25 Back Squat
400 meter run
25 Press
25 Push Press
25 Push Jerk
400 meter run
50 Cleans
400 meter run
50 Snatches
400 meter run

24:42. Rx was PVC, I chose the wrench and used 45# bar. I did modify cleans and snatches from full squat to power cleans and snatches because this WOD is a little tougher than it looked on the white board. :shrug:

Claw

Re: Over 50 Crossfitters Sign In
 

[B]Happy Belated Birthday Deb!![/B]:highfive:

[B]Welcome David![/B]

Rested over the weekend for the most part.

[B]8-22[/B]
10 minute AMRAP
175# Dead-lift ladder
30' burpee broadjump
30' bear crawl

4 rds + 3 reps

Re: Over 50 Crossfitters Sign In
 

Happy Birthday Deb!

David, Welcome!!

Back from a week of traveling...

[B]WU:[/B]

50ft broad jumps
10 24" box jumps
10 push ups
500m row
10 push ups

[B]WOD:[/B][I]Pressed for Time! This work thing!! :ranting2:[/I]

1/3 Helton
800m run
30 90# DB Squat Cleans [I]Rx was 50#, talk about choosing the :ranting2: wrench![/I]
30 Burpees (Yay! Burpees!)

18:40 :p

Re: Over 50 Crossfitters Sign In
 

I've been away on vacation, first to my brother's wedding in Toronto and then driving my son out to school at the University of Wyoming. I did get some workouts in though, as follows:

[B][U]August 10-11[/U][/B]
Can't remember exactly what I did, but I think I swam 2K one day and biked 15-20 miles the next.

[B][U]Friday, August 12[/U][/B]
Drove to Toronto. Rest day.

[B][U]Saturday, August 13[/U][/B]
Ran 13 miles on the waterfront in Toronto (around 2 hours)

[B][U]Sunday August 14[/U][/B]
Drove from Toronto to Chicago.
Swam 2K straight through

[B][U]Monday, August 15[/U][/B]
Drove from Chicago to Omaha.
Swam 1K straight through, then did 150 double-unders and ran 1 mile on the treadmill at 1% slope in about 7:30. The DU/mile run took roughly 10:00 plus or minus (didn't get an exact time).

[B][U]Tuesday, August 16[/U][/B]
Drove from Omaha, to Laramie, WY.
Swam 2K straight through

[B][U]Wednesday, August 17[/U][/B]
Ran 1 mile, swam (10x100M), ran 1 mile, 45 minute TRX bodyweight workout

[B][U]Thursday, August 18[/U][/B]
Ran 1 mile, swam 1K straight through, 3x(10 DH pull-ups, 25 double-unders, 50 squats), ran 1 mile

[B][U]Friday, August 19[/U][/B]
Travel day back to NJ (flew back, left truck w son in WY). Hair-raising descent on the flight into Newark during a thunderstorm. People screaming and getting sick. Fun stuff. "Rest day".

[B][U]Saturday, August 20[/U][/B]
Biked 40 miles (about 2000 ft of climbing, 2:12.48, PR by 12 secs), then
Ran 6 miles (about 500 ft of climbing, 52:23, PR by about 5 minutes)

[B][U]Sunday, August 21[/U][/B]
Swam 2K straight through

[B][U]Monday, August 22[/U][/B]
Ran 4.5 miles (about 600 feet of climbing, 37.31, PR by 49 secs, avg HR of 143)

Re: Over 50 Crossfitters Sign In
 

happy belated birthday deb.

great work over the weekend everybody.

today

8 rounds

5 135lb zerker squat
12 floor press with 8 k.g. kettel bell

11:13

shoulder was not happy by the end.

Re: Over 50 Crossfitters Sign In
 

6min AMRAP
1 Deadlift (185) 1 burpee; 2 deadlifts (185) 2 burpees; 3 deadlifts (185) 3 burpees; etc etc.
*Score is max reps completed in six minutes.


I completed 7 rounds. I was happy that I didn't hurt my back, or I didn't think I did. I'll know better getting out of bed tomorrow. Learned Wall Walks which were fun.

Re: Over 50 Crossfitters Sign In
 

Monday: WU: core workout

Backs squats: 10 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 5 @ 235, 5 @245 (did not get past parallel), 5 @ 225, 5 @ 225, 8 @ 205, 12 @ 185

3 sets of 15 single leg squats

3 sets: 50 push ups, 10 DH pull ups, 10 40 lb dumbbell military presses.

Re: Over 50 Crossfitters Sign In
 

[B]8-23[/B]
Humbled yet again...
5 rounds for time: 25 minute cutoff
40 du's
30 20" box jumps
20 1 pood KB swings
3 rounds + 60 reps DNF by cutoff :mad:

Re: Over 50 Crossfitters Sign In
 

[B]WU[/B]
Ab work, hold one arm & the opposite leg up, then switch
15 Hollow Rocks
Team work:
One "X" walks ~40ft with a blue band while the other does push ups, then switch,
one paleo sits while the other does Samson Stretch walks ~40 ft while holding the blue band a part with blue band pass through every 2 steps

[B]WOD:[/B]

30 Back Squats, 155#
1000m Row

6:29 [I]One of the heaviest lifted in the class AND [B]FIRST ONE DONE!! SWEET!!! :pepper:[/B] Wore my "WODKILLA" T & felt like one!! :D[/I]