|
Re: Over 50 Crossfitters Sign In
Great work Tim and a late Merry Christmas to all. My birthday was yesterday, I made 54.
Last workout: 12.23.2017 Saturday WU: Ran 400M then various sprints with the group WOD: 12 Days of Christmas 1 Run 1 Lap 2 Muscle-ups 3 Goblet Squats 4 Burppes 5 HSPU / DB Press for me 6 Wall Balls 7 KB Swings 8 DB Snatch 9 T2B 10 lunges w/ KB or DB 11 Dips 12 D-Ball over shoulder. 44:19 I Cruised along fine until 11, the Dips were tuff!! Will be back at it today, Tuesday:pepper: |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered at Rock Mill. Sent a blue I tried on Saturday. Very close to an orange. Maybe Sunday. Also took a 2 mile walk outside in the elements. Peaceful. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hex-bar Deadlift 145# Ring Dips Ab Wheel Roll Outs TGUs x 1 each side 35, 44, 53, 62, 71, 62, 53, 44# Air-Dyne 10 x (60s on 60s off) 20 minutes Load Indicator: 5.5 Difficult! |
Re: Over 50 Crossfitters Sign In
12.26.2017 Tuesday
5 x 5 Back Squat 5 x 5 Heavy Day: 5reps X 5sets Back Squat @ 135LB WOD: 5 Rounds 10 Chest 2 Bar Pull ups 20 K.B. Swings @ 44lb 30 Sit Ups 40 Double Unders / 80 SU 21:33 this one was tuffer then it looked.... 12.27.2017 Wednesday WU: Bike 3Min then 2 rounds 10 lunges 20 Cradle-rocks 20 PVC passthru's 1 x 1 1 Rep Max Split Jerk Build to today’s heavy… Split Jerk x 1 rep hit 130lb today... not bad WOD: For Max Reps: 3 Minutes of Assault Bike or Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs) Rest 60 seconds 3 Minutes of Thrusters (115/75 lbs) 108- Reps |
Re: Over 50 Crossfitters Sign In
12.28.2017 Thursday
Bide for 3 Min. then 5 Pull-ups 10 Push-up 10 Pull-ups 15 Air-squats 1 Set max Pull-ups- got 7-Strict 1 Set max Pull-ups- 2nd time got ****ed did 11 strict 3 x 8 Bench Press 3 sets of 8 for load 2 sets @ 95lb, 1 set at 105lb WOD: Run 2 Laps 15 Ground to Overhead (135/95 lbs) 85lb for me 30 Push-Ups Run 2 Laps 10 Ground to Overhead 20 Push-Ups Run 2 Laps 5 Ground to Overhead 10 Push-Ups 16:09 Need to work on my Push-ups!! |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered with Jeff in the Shed. Sent all problems and worked in 50 push ups and 50 pronators. Today Jeff joined me for a workout before he went home. Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hex-bar Deadlift 145# Kettlebell One-armed press 35# Pull ups B. For time: 20 Wall Ball Shots 20 Kettlebell Swings 44# 15 Wall Ball Shots 15 Kettlebell Swings 10 Wall Ball Shots 10 Kettlebell Swings 5 Wall Ball Shots 5 Kettlebell Swings 6:58 Extra Credit 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Somersaults (forward rolls) 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Right shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 5 Left shoulder rolls 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing one direction 1 strict ring muscle up 20 wrist extension w/Flexbar 3 Cartwheels facing the other |
Re: Over 50 Crossfitters Sign In
Yesterday-Bouldered at Rock Mill with Jeff. Finally sent the orange I have been working on.
Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Hexbar RDL x 6 reps 145, 145, 145, 165# Station 2 – Single-Leg Box Step-Up x 6 reps each leg w/20# vest Station 3 – Supine Ring Rows x 8 reps B. Against a 3-minute running clock, climb as high as possible through the following ladder: 1 Thruster 1 Burpee 2 Thrusters 2 Burpees 3 Thrusters 3 Burpees 4 Thrusters 4 Burpees 5 Thrusters 5 Burpees… …continuing to climb the ladder until 3 minutes is up. Rest 3 minutes between sets, and complete a total of three sets. 35# KBs 1. 23 reps 2. 25 reps 3. 30 reps 1 strict ring muscle up 20 flexbar wrist extensions deep squat hold reclining hero pose 5 rounds Happy New Year! |
Re: Over 50 Crossfitters Sign In
Happy New Year all!! I took Friday off..... I dunno why.
12.30.2017 Saturday We did some crazy AMRAP WOD for my 54th B-Day Teams of 3 8 Min AMRAP- 54 PUSH-PRESS 115/75 54 PUSH-PRESS 135/95 54 PUSH-PRESS 155/105 8 MIN AMRAP RUN 1 LAP TOGETHER 54 T2B MAX SIT-UPS WITH TIME REMAINING 8 MIN AMRP 54 HANG CLEANS 115/75 54 HANG CLEANS 135/95 MAX REPS. 155/105 FUN!! 01.01.2018 HAPPY NEW YEAR!!! 40 Min rest 4 Min. after 2 rounds, Partner WOD 18 Box Jumps 18 Pull-ups 18 KB swings 18 Burpees 18 Lunges 18 WB 18 1-arm DB Push-Press 18 DU / 36 SU We got 4 rds +43 |
Re: Over 50 Crossfitters Sign In
1.02.2018 Tuesday
WU: Dyno-Bike .6 mi. then 2 rounds 10 PVC Passthru's 10 PVC 10 Ring rows OTM X 14 Odd: 5 Deadlifts (double overhand) Even: 15 Push ups WOD: 10min. AMRAP: 10 Power Cleans (115/75#) @95lb for me 2 Rope Climb (15') 3 Rd's + 10 Cleans & 1 rope climb. |
Re: Over 50 Crossfitters Sign In
I think the Crossfit Discussion Board was down for about a week.
Workouts from 1/3/18 -1/9/18 January 3, 2018 Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 3 Arm Bars each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlfts 165# One Arm KB Press Started with 35# through 2-3-5, finished with 44# Ab Wheel Rollouts TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44# AirDyne 5(60s work + 60s rest) Load Indicator - 6.0 5 strict ring muscle ups + deep squat holds January 4, 2018 2 problems push-ups 5, 10, 15, 20, 25 reps 2-finger hang 5, 10, 10, 10, 10 seconds 10 pronators 5 rounds Hangboard Ladder Training (-Rock Prodigy Forge) Week 4, Workout 2 EMOM 1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0# 2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5# 3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5# Worked in: Deep squat holds Deep Knee Bend to Kneeling January 7, 2018 Yesterday Bouldered at Rock Mill with Jeff and Brad. Sent some good problems. Fun. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 thoracic bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Double KB Front Squat x 8 reps 35# KBs Rest 45 seconds Supine Stability Ball Leg Curls x 12 reps Rest 45 seconds L-Sit on parallettes x 45 seconds (accumulate the time if you can’t do this in one effort) Rest 45 seconds B. Three rounds for time of: 0.5 mile Air-dyne 25 push ups 25 Kettlebell Swings 44# 12:52 Extra Credit 1 strict ring muscle up 5 rolls 10 pronators each arm 5 rounds January 8, 2018 2 problems 10 push-ups 2-finger hold 5, 10, 10, 10, 10 seconds 10 pronators 20 flexbar wrist extensions 5 rounds 7 additional problems Worked in a dip ladder 2-3-5-2-3-5-2-3 Sent all established problems and set and sent a new problem on vertical wall. January 9, 2018 Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlfts 165# One-armed Kettlebell Floor Press 35, 53, 62# Ab Wheel Rollouts TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44# AirDyne 6(60s work + 60s rest) Load Indicator - 6.0 |
Re: Over 50 Crossfitters Sign In
Happy New Year guys! I've been busy with stuff, but at least I've been keeping up with doing WODs!
You guys have been real firebreathers! [B]WU:[/B] 1 mi run 1 min on Jacob's Ladder, 110 levels 10 one leg hops on each leg 10 Penguin jumps 50 SUs 10 leg swings on each leg in both directions 10 Burpees! (Yay! Burpees!!) [B]WOD:[/B] Angie: 100 Pullups 100 Pushups 100 Sit-ups 100 Air Squats 21:09 [I]This was my fastest Angie ever! My arms and legs are sore! :rofl:[/I] [I]Evening:[/I] 1 mi dogwalk 10 Pullups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats Backsquats: 5 @ 250# 3 @ 280# 13 @ 315# (not the best form) 5x10 @ 165# |
Re: Over 50 Crossfitters Sign In
[B]WU:[/B]
1 mi run 10 One legged hops on each leg 10 penguin clap jumps 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 with 30 second rest between sets 10 Burpees (Yay! Burpees!!) Burgner warm up [B]WOD:[/B] 10 min AMRAP: 5 95# power snatches 10 95# overhead lunges 5 towel pull ups 4 rounds [I]Got the first round done in a little over a minute and a half. The rest went slower...[/I] [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 15, 30#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Bulgarian Split Squats x 8 reps each leg 25# Goblet Hold Rest 45 seconds Supine Ring Rows x 8 reps Rest 45 seconds Ring Dips x 2-3-5 ladder Rest 45 seconds B. Kettlebell Cyclone 2 35# KBs Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM 1 strict ring muscle up 10 pronators each arm 15 second handstand hold against wall 5 rounds Good to see you posting again Bill. I missed your positive posts. |
Re: Over 50 Crossfitters Sign In
Thanks Tim! Missed posting! Awesome EMOM and WOD there!
1.17 mi dogwalk 10 Burpees! Yay! Burpees!! 10 Pullups 10 KBS with 1.5 Boombell Dead lifts: 5@ 270# 3 @ 305# 5 @ 340# (I was happy about being able to do this after not being able to pull 325 last week!) 5x8 @ 180 |
Re: Over 50 Crossfitters Sign In
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 10, 20#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 20 KBS 2 TGUs (1 each arm) 5 rounds 12:00 @ 53# |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered with Jeff at Rock Mill. Today Warm Up: 6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 10, 20#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 2-3-5-2-3-5-2-3 Hexbar Deadlift 165# One-Arm Inverted Rows Ring Dips Ab Wheel B. All lifts are done right-handed without setting the bell down between moves. 1. 3 Swings 2. 3 Snatches 3. 3 Cleans and Presses 4. 3 Front Squats 5. 1 Reverse Get-up 6. Now switch hands and repeat the sequence on the left. 5 rounds. I did this with a 35# kettlebell on the 90 seconds. 14:15 Rice Bucket Forearm workout for sore elbow. 11 minutes |
Re: Over 50 Crossfitters Sign In
Nice WODs there Tim!!
1mi dogwalk 10 pull ups 10 Burpees (Yay! Burpees!!) 10 KBS, 1.5 Pood Shoulder Press: 5 @ 105# 3 @ 120# 3 @ 130# 5x10 @ 70# |
Re: Over 50 Crossfitters Sign In
[B]WU:[/B]
10 single leg jumps on each leg 10 penguin taps 50 SUs 10 Leg swings on each leg in both directions 10 Push ups 10 Burpees (Yay! Burpees!) [B]WOD:[/B] Eva: 5 RFT: 800 m run 30 KBS, 2 Pood 30 Pull ups 54:38 [I]Fastest Eva I have ever done!! :pepper: Kept moving, though I was smoked on the last set of PUs![/I] [B]Evening:[/B] 10 Pull ups 10 KBS @ 1.5 Pood Back Squat: 5 @ 130# 5 @ 165# 5 @ 200# 3x10 @ 165# |
Re: Over 50 Crossfitters Sign In
[B]WU:[/B]
800m run 10 single leg jumps on each leg 10 penguin clap jumps 50 SUs 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 with 30 second rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 10 Jumping Muscle Ups 25 75# Thrusters 1000m row 25 75# Thrusters 10 Jumping Muscle Ups 12:01 [I]This wasn't too bad until I finished the row and had to start on the 2nd set of thrusters!:yikes: They were the bottle neck on this one![/I] |
Re: Over 50 Crossfitters Sign In
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53# 6 strict pull ups (0, 10, 20#) 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Five sets of: Hex Bar deadlift x 3 reps 165, 175, 185, 195, 205# Rest 45 seconds Supine ring row x 8 reps rest 45 seconds L-Sit w/parallettes 30 sec accumulated time rest 45 seconds B. Kettlebell Cyclone 2-35# KBs Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM odd minutes 1 round even minutes 2 rounds 15 rounds altogether Extra Credit 1 strict ring muscle up 20 Flexbar wrist extensions deep squat hold Bill-Great job on Eva. That's a tough one! |
Re: Over 50 Crossfitters Sign In
Thanks Tim! I could feel it on the last set of pull ups! Great work on those DLs and that KB Cyclone!
[B]WU:[/B] 1 mi run 10 one leg jumps on each leg 10 penguin clap jumps 50 SUs 10 Leg swings on each leg in both directions 10 air squats 10 Frog holds 10 Pushups 1, 2, 3, 4, 5 Pullups with a 30 second rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 21-15-9 135# Push Press 135# Power Clean 17:16 [I]Surprisingly, the PP was the tough part of the WOD! I was only able to do about 5 to 6 in one time.[/I] [B]Evening:[/B] 1 mi dogwalk 10 Pull ups 10 KBS, 1.5 Pood Deadlift: 5 @ 145# 5 @ 180# 5 @ 215# 3x8 @ 180# |
Re: Over 50 Crossfitters Sign In
1 mi dogwalk
.87 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 Pull ups 10 KBS, 1.5 Pood Shoulder Press: 5 @ 55# 5 @ 70# 5 @ 85# 3x10 @ 70# |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Today Warm Up: 7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# 7 strict pull ups 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 2-3-5-2-3-5-2-3 Hexbar Deadlift 185# KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70# Ab Wheel 1 TGU each arm 35, 44, 53, 62, 70, 62, 53, 44# B. All lifts are done right-handed without setting the bell down between moves. 1. 5 Swings 2. 5 Snatches 3. 5 Cleans and Presses 4. 5 Front Squats 5. 1 Reverse Get-up 6. Now switch hands and repeat the sequence on the left. Try for 5 rounds. 35# KB on the 2 minutes. 19:08 1 strict ring muscle up 10 pronators each arm deep squat hold 5 rounds Rice Bucket Routine 11 minutes. |
Re: Over 50 Crossfitters Sign In
Ya.... seems like the site was down for a week or so, then I go real busy at work. Bill!!! Glad to see your back, I got worried about you and tried to send you a message on FB, maybe even your wife?? Anyhow, Glad to see your doing well!!
1.22.2018 MondaY WU: 3 rounds 60 SU 10 air squats 10 HR push-ups 10 PVC pass-thru's For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean Worked up to 125LB tried 145lb like a knuckle-head and failed:ranting2: WOD: 21, 15 and 9 reps for time of: 135/95 lb Power Cleans @75lb Handstand Push-Ups / DB Press @20lb 8:10- Been off for a week and my shoulders told me about it!! Need to take it easy on them........ |
Re: Over 50 Crossfitters Sign In
Good to see you back Patrick.
Warm Up: 7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# 7 strict pull ups 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Four sets of: Front KB Squat x 6 reps 35# KBs Rest 45 seconds Double KB Press x 5 reps 35# KBs Rest 45 seconds Bar Pull Over x 3 reps Rest 45 seconds B. Four rounds of: 25 double unders 10 Wall Ball Shots 20 kettlebell swings 44# 9:43 1 strict ring muscle up 20 Flexbar Wrist Extensions deep squat hold 5 rounds |
Re: Over 50 Crossfitters Sign In
Patrick! Got your message on FB and accidentally lost it into cyberspace!:shrug: Thanks for checking up on me!
Great WODs guys!! [B]WU:[/B] .5 mi run 50 SUs 10 leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Push ups [B]WOD:[/B] 12-9-6 reps: 135# Hang Power Clean Burpee chest to bar Pullups (Yay! Burpees!!) 12:45 [I]I could only do 3 HPCs in a row. They were brutal after the burpees (Yay! Burpees!!)![/I] [B]Evening:[/B] .5 mi dogwalk 10 Pullups 10 KBS, 1.5 Pood 10 Goblet squats, 1.5 Pood Back Squat: 5 @ 220# 5 @ 255# 17 @ 290# 5x10 @ 170# |
Re: Over 50 Crossfitters Sign In
Bill- Happy to your doing well!!!
1.23.2017 WU: 3 Rounds row 250M 2x bear crawl across gym floor 10 air squats 10 PVC Pass-thru's Three sets of: Back Squat x 6 reps Rest 3 minutes- Went real light...... WOD: Complete as many rounds and reps as possible in 12 minutes of: 10 Thrusters (95/65 lbs) 65lb for me 15 Box Jumps (24″/20″) 20 Calories of Rowing Got 3 rounds completed. Thrusters felt heavy for some reason........ |
Re: Over 50 Crossfitters Sign In
Patrick, Nice AMRAP there!
[B]at Base Globo: WU:[/B] 500 m row 1 min on Jacobsladder, 124 flights 50 SUs 10 single leg jumps on each leg 10 penguin clap jumps 10 Leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Push ups 1, 2, 3, 4, 5 Pullups with a 30 second rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 1 mi run 100 Sit-ups 16:29 [I]The run wasn't as fast as I wanted. During the last 25 reps, my stomach muscles were cramping up but I powered through it.[/I] [B] Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
1.24.2018 Wednesday
WU: Row 600M 40DU / 80 SU 30 Situps 20 HR Push-ups 15 air-squats 10 Pull-ups Ya a nice warm-up!! 4 Rounds: Deadlift 5 reps (heavy double overhand) @165lb for me 8 Hip extensions or supermen 8 Strict Pull Ups WOD: AMRAP 3 Rounds Total: 3min. Clock Row 250/200m 12 Deadlift (155/105#) @115lb 9 Hang Power Clean (155/105#) @85lb Max WallBalls (20/14#) rest 3min. I got 3 rounds in. |
Re: Over 50 Crossfitters Sign In
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict neutral grip pull ups 6, 8, 10 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 2-3-5-2-3-5-2-3 Hexbar Deadlift 185# KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70# Ab Wheel Air-Dyne 6 x (60s on 60s off) 12 minutes Load Indicator: 6.0 Heart rate peaked at 151 BPM. 1 strict muscle up banded wrist stretches |
Re: Over 50 Crossfitters Sign In
Tim and Patrick, Awesome stuff!!
[B]WU:[/B] 1 mi run 50 SUs 10 single leg jumps 10 penguin clap jumps DU attempts 10 leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Push ups 1, 2, 3, 4, 5 Pullups with a 30 second [B]WOD:[/B] 18 Zero: 21-15-9 reps: 50# Single Arm DB Snatches Jump over the Dumb Bell Burpees (Yay! Burpees!!) 12:26 [I]The snatches weren't that bad. Through I could only do 3 or 4 in a row. The Burpees (Yay! Burpees!!) where the choke point for this one! [/I] [B]Evening:[/B] 1 mi dogwalk 10 Pullups 10 KBS, 1.5 Pood Deadlift [I](We all did DLs today! :rofl:)[/I] 5 @ 240# 5 @ 275# 7 @ 315# 5x10 @ 185# |
Re: Over 50 Crossfitters Sign In
Good Work Gents!! Keep up the good work.
1.25.2018 Thursday WU: 3 Rounds 250M Row 10 KB swings @53lb 5 Strict Pull-ups 4 x 4 E2MOM strict press Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps @65lb 4 x 4 E2MOM push press Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps 75-105LB WOD: For time: 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach) 11:45 happy to do this one RX :pepper: Jumping 6"+ for each Burpee PU was tuff!! I think I did the first 5 and last 5 the quickest!! Ha Ha!! One youngster did in 6:42!! |
Re: Over 50 Crossfitters Sign In
Patrick, Doing a WOD Rx is SWEET!! Congrats!! :kicking0:
[B]WU:[/B] 1 mi run 50 SUs 10 Single leg jumps on each leg 10 Penguin clap jumps 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 (Yay! Burpees!!) [B]WOD:[/B] Back Squat 3-3-3-3-3 45#(3)-135#(3)-185#(3)-205#(3)-225#(3)-275#(3)-315#(3) [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
1.27.2018 Saturday- Took Friday off
WU: run 800M then group stretching Worked on Split-Jerk, Did clean & jerks from 75-135lb. Moved to the rack got 145lb, then failed at 150lb 2x :mad: WOD: Partner WOD 2 Rounds 50 DU / 100 SU 30 Hang cleans 50 DU/ 100 SU 30 C2B Pull-ups / Strict PU 50 DU / 100 SU 30 Burpee over bar. We go 11:39 |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered with Jeff at Rock Mill. Fun. 3 new oranges. Today Warm Up: 7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Three sets of: Romanian Deadlift w/hexbar x 8 reps 185# Rest 60 seconds Single-Leg Hip Bridge x 10 reps each side Rest 60 seconds Single-Arm KB Row x 10 reps 53# Rest 60 seconds B. Every 90 seconds, for 15 minutes (10 sets): 12 Russian Kettlebell Swings 53# 12 Push-Ups C. Two sets of: Supine Ring Rows x 10 reps Rest 60 seconds Hollow Hold or Rock x 60 seconds (hands under butt) Rest 60 seconds Extra Credit 1 strict ring muscle 0, 0, 8, 8 , 10# added 20 Flexbar Wrist Extensions Couch Stretch 5 rounds Banded forearm stretch to finish up. Nice day here in Ohio. I plan to take a walk this afternoon.:run: |
Re: Over 50 Crossfitters Sign In
Tim, Sounds like fun!
1 mi dogwalk 4 mi dogwalk (Tim, you were right about the Ohio weather!) 10 Burpees (Yay! Burpees!!) 10 Pull ups 10 KBS, 1.5 Pood Shoulder Press: 5 @ 95# 5 @ 110# 7 @ 120# 5x10 @ 70# |
Re: Over 50 Crossfitters Sign In
Great day here in the Sierra Foothills too!! Sunny and about 63-64 degress F.
1.28.2018 Sunday- Spent the day doing PaintBall games all day we did like 11 games, I was tired at end of the day!! |
Re: Over 50 Crossfitters Sign In
Good work guys!! Awsome!
And happy new year to everyone. Been over a month since my last post, site was down sometime, but seems active now. Great. I had as much as four goals for last year - at least 150workouts, DB power snatch 40kg (88lbs) C2row half of a marathon under 1h40min and also C2row my "hop scotch" rowing program (200m easy,100m sprint, 400m easy, 100m sprint etc up to 1000m and back to 200m with 100m sprints in between) under 25min... 158 workouts, 2reps with that Db power snatch, "hop scotch" rowing under 25min, but did not better the half marathon... This year same, at least 150workouts, do that half marathon rowing under 1h40min and keep the strength-level up.. Lately workouts: wed 17 jan: Some different Kb exercises for warmup DB hammer curl 12kg -10,10,10reps Death by pullup + situp 1pullup -> 10situps -2min rest (i did allways 10situps after the pullup) Death by 9th round fri 19 jan: Bike 10min Curls and Kb swings for WU DB power clean: 10/15kg, 10/20kg 5/25kg Then wod i named 'RONJA' after one of my daughters :) DB power clean - C2row from 10-1 and 100m-1000m 10/30kg Db's (66lbs) - 100m C2row 9/30kg - 200m 8/30kg - 300m 7/30kg - 400m 6/30kg - 500m 5/30kg - 600m 4/30kg - 700m 3/30kg - 800m 2/30kg - 900m 1/30kg - 1000m 43:12min Sun 21 jan: Lying one arm french press KB 8kg Kb: 10,12,14,16,18,20reps Hanging from bar, arching back moving front to hanging leg raise position = 1rep 5,5,5,5,6reps Kb one arm french press: 16kg: 5,5,5,5,5reps Mon 22 jan Swimming some 500m Tue 23 jan: SkiErg 5min - 960m C2row 5min - 1174m Pushing sledge ca 40m (ca 130feet) 20kg on sledge, 60kg,100kg,120kg, 40kg Barb row (stop at floor) 5/60kg 100kg 4,4,4,5reps Low incline Db bench press 10/20kg 10/30kg 40kg (88lbs) 5,5,4reps Db alt upright row 6/25kg db's 4/35kg 4/35kg Some rope pushdowns Fri 26 jan: Bike 5min SkiErg 5min - 1053m C2row 1hour - 13520m Sun 28 jan: Bike 5min C2row 5min- 1091m SkiErg 5min - 966m Rear kick machine, pullover and press, pulldown as a ciriut few rounds as warmup Romanian deadlift 5/60kg 5/60kg 5/100kg -> C2row 500m 2:04min My WOD 'ELLEN' as i named this after one of my three daughters Romanian Deadlift 1,5x bodyweight 5reps -> C2row 500m 4rounds i had 3min rest between sets I did 5 reps with 142,5kg (ca314lbs) on each 4 set and rowed 500m: 1:56min, 2:04min, 1:59min, 2:03min Dips Starting from 2reps 30 sec rest adding 2 reps each time: 2,4,6,8,3 reps Mon 29 jan: Swimming 500m and relaxing at theraphy pool with kids. |
Re: Over 50 Crossfitters Sign In
Patrick, Sounds like you had a blast!!
Jan, Welcome back! Wow! What goals for this year! It looks like you are hitting the ground running! Your daughters WODs look amazing! I going to have to try them! [B]WU:[/B] 800 m run 50 SUs 10 Single leg jumps on each leg 10 Penguin clap jumps DU attempts 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 with a 30 second rest between sets 10 Burpees (Yay! Burpees!!) Burgher warmup [B]WOD:[/B] 21-15-9 95# Power Snatch 24" Box Step ups 17:53 [I]This was tough. I could only do at most 1 or 2 reps in a row.[/I] [B]Evening:[/B] 1 mi dogwalk 10 Pullups 10 KBS, 1.5 Pood 10 Goblet Squats, 1.5 Pood Back Squat: 3 @ 240# 3 @ 275# 17 @ 300# [I]Not my best form![/I] 5x10 @ 170# |
Re: Over 50 Crossfitters Sign In
Good work Gents!!
1.29.2018 Monday WU: 2Rounds run 1 lap 10 PVC Pass-thrus 10 PVC OVH Squats 10 air-squats 1 x 1 Overhead Squat 1 Rep Max Work up to a Heavy Single 75 -130lb. Happy to say hit new OVH Sq. 130lb WOD: "Over and Over" 9-15-21 C2B Pull Ups / strick PU for me..... Bar Facing Burpees Overhead Squats 95/65 65lb for me 14:26 Good work-out |
Re: Over 50 Crossfitters Sign In
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53# Strict neutral grip pull ups 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds 2-3-5-2-3-5-2-3 Hexbar Deadlift 185# Floor Press 53-2-3-5, 62-2-3-5, 70#-2-3 Ab Wheel TGU 1 rep each arm 35, 44, 53, 62, 70, 62, 53, 44# Kettlebell Cyclone 44# KBs Double swing Double clean Double snatch See-saw press Front squat 10 minute EMOM Felt heavy. 1 strict ring muscle up 20 Flexbar wrist extensions banded forearm stretch reclining hero pose 5 rounds Good to see you posting again Jan! |
| All times are GMT -7. The time now is 04:51 PM. |
CrossFit is a registered trademark of CrossFit Inc.