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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Cliff Miller 04-11-2015 10:11 AM

Re: Over 50 Crossfitters Sign In
 
great work as usuall guys

last nite

seated one arm row 10-10-10 25-35-40

wide football bar bench 5-5-rm 150-165-185 (8)

ez bar skull crusher 10-10-10 30-40-50

flat bench red band tri ext 100

front dbell raise 20-20-20 15-20-25

this morning

jumping to a 24" box w/20lb vest dbell at sides 35lb dbells

speed squat green band 10 x 1 otm 195 lbs

speed pulls 225lbs plus red bands 8 x 1

concetric zerker good am 6-6-6 135-185-205

reverse hyper 3 x 12 90lbs

gh raise w/red band 2 x 12

100 reverse lunge

3 x rm gh plank holding 20 lb med ball....forgot to record time but it sucked :D

JT Kalnay 04-11-2015 04:04 PM

Re: Over 50 Crossfitters Sign In
 
Saturday April 11, 2015

Walked 3.2 miles in the brilliant spring sunshine.
[url]http://www.mapmyrun.com/view_workout?w=938622011[/url]

Then did a strict press workout up to 165#.
Finished with 10x95# unbroken.

JT Kalnay 04-12-2015 09:26 AM

Re: Over 50 Crossfitters Sign In
 
Sunday April 12, 2015

Goblet squat hold, pass throughs, hip extenders
TGUs to 35#
Front Squats to 185#

Six hill repeats at the res, 4 all the way to the top, 2 half way to the top

Perfect spring conditions!

Helen M Brennan 04-13-2015 12:03 AM

Re: Over 50 Crossfitters Sign In
 
Still here:
tuesday 31/3:
20 min airbike

Wednesday: 1/4 ( cannot believe it is actually April where is this year going?)
walk: 25 min power walk
warm Up
20m jog clockwise
20m jog anticlockwise
20 m high knees
20m butt kicks
20 m lunge with squat

2 round:
10 inchworm pushups
5 walk walks
10 step ups


WOD 4 rounds for time:

10 KB sumo deadlift ( 12kg )
20 goblet squat 12kg KB
40 single skips

Time: 10min 12s
tuesday2/4
20 min airbike

Wednesday 3/4
walk: 25 min power walk
warm Up
20m jog clockwise
20m jog anticlockwise
20 m high knees
20m butt kicks
20 m lunge with squat

2 round:
10 inchworm pushups
5 walk walks
10 step ups


WOD 4 rounds for time:

10 KB sumo deadlift ( 12kg )
20 goblet squat 12kg KB
40 single skips

Time: 10min 12s

the goblet squat were a struggle to keep good form.

Easter break:
Thursday: air bike 30 min
Friday: 20 min

Staurday 30 min
Sunday 40 min
Mon 30 min
Tuesday rest day

Wednesday 8/4

warmup:
2 mins single skips/
2 rounds:
10 band squats ( band around knees)
10 band bridges
10 band pushups


WOD:
5 rounds
35 min cut off

10 band pullups
20 pushups
20 hanging knee raises ( no swing)
50 air squats
3 mins between rounds.

Completed 4 rounds in 34.22 and for good measure pulled my left lat.. really really painful

Thursday 9/4 rest day
Friday 10/4
walk plus warm up of Tabata: planks and squats with hold at bottom

WOD A.
Deadlift:
5 sets of 5 reps @ 35kg across

WodB
for time:
15 Burpees , 9 Deadlift
12 Burpees, 12 deadlift
9 burpees , 15 deadlift
time 7m30s

Sat11/4 30 min air bike

sun 12/4 60 min airbike :) amazing what i can do while watching the Paris Roubaix road race.

Monday 13/4

started out late...
short pre warm up walk only

Warm up:
2min single skips
3 min wall walks

tabata
handstand
plank

WOD: 10 rounds
7 KB SDHP ( 12kg)
7 push press ( 16.5 kg)
10m4s

H

the great news is that yesterday and today i have had NO PAIN..for the first time in approx 11 months. adding after 90 min drive home still pain free..

Jim Cordes 04-13-2015 10:14 AM

Re: Over 50 Crossfitters Sign In
 
4/11 Saturday Partner WOD
Worked with Eric Emanuelsí daughter Mykal

Alternate rounds with partner
AMRAP 10
200M run
10 Pull Ups
5 Air Squats
6 rounds + 1
Rest 2:00
AMRAP 8
200M run
8 DB Push Press (30#)
4 Wall Balls
5 rounds + 1
Rest 2:00
AMRAP 6
200M run
6 American KBS
3 Burpees
4 rounds + 1

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16950201229/[/url]


4/12 WOD
Sunday Funday
AMRAP 20
200M run
8 T2B
20 Walking Lunges (45# plate overhead)
8 Burpees
20 Double Unders
Might have been another movement in there but I forgot.

Double unders still a challenge. Itís so bizarre that at first Iím fine with them, then my arms start flopping and all hell breaks loose. Did single-double-single-double etc.


4/13 WOD
A. AMRAP 14
5 Power Snatches (75#/55#)
10 Sit Ups
:30 Ring Plank
:20 Rest
8 rounds + 4 reps.

B. 1K Row For Time
3:53.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16948847750/[/url]

Claw

JT Kalnay 04-13-2015 11:08 AM

Re: Over 50 Crossfitters Sign In
 
@Helen, that's excellent news about being pain free!

Monday April 13, 2015

72F and sunny, perfect spring conditions.

Walked 1 mile down the hill to CTown CrossFit.
Did Oly warmup

C&J Practice
5 for 5 at 95
5 for 5 at 135
Then went 10 for 10 increasing by ten pounds every time to 235
Might have been able to go over 235 but was so happy with 235 I stopped.

Walked, very slowly, and dragging considerably, back up the hill home.

Cliff Miller 04-14-2015 06:24 AM

Re: Over 50 Crossfitters Sign In
 
nice work all as usual......would not expect anything less

dragged my butt around all weekend with legs suffering from last week....finally felt good yesterday morning......I guess if it does not kill us it makes us stronger......

last nite

red band lat row 3 x 20

speed bench 8 x 1 otm 135 plus 1 set of 5/8" chain

red band ext band pulls 3 x 20

dbell bench pause at bottom 2 x rm 30 @ 20 lbs, 25 @ 25lbs

one arm dbell row 6 x 20 30lb

floor JM press 10-10-10 65,75,85

chain tri extension 3 x 10 2 sets 1/2" chain per sides

hammer curls 12-12-12 35-45-50

JT Kalnay 04-15-2015 05:25 AM

Re: Over 50 Crossfitters Sign In
 
Tuesday April 14, 2015

Walked 2 miles in the morning, pain free, very nice.

Snatch warmup and snatch practice in the afternoon.
went 30 for 34, highest make was 70kg

Got my USAW Local referee certification yesterday.

Cliff Miller 04-15-2015 06:46 AM

Re: Over 50 Crossfitters Sign In
 
nice work on the cert......great on you for giving back to the community....:)

last nite (after dealing with a super stressful day at work)

2 RM box jump with 10lb per ankle weight 28 1/2" box

s/s bar back squat w/6 lengths of 5/8" chain 402lbs 1 RM

s/s bar back squat 5@275 1 @ 315 ( I realized I was wiped and should call it a nite)

dbell sit ups 3 x 15 50lb dbell

2 x 75 red band in each hand standing abs

Jim Cordes 04-15-2015 10:10 AM

Re: Over 50 Crossfitters Sign In
 
4/15 WOD
A. Squat Snatch, 3 TnG reps, 7 sets @:90 rest
Topped out at 95 but only 2 of 3 despite several tries. They were all legitimate squat snatches, though.

B. 5 Rounds FT
:30 Farmer's Hold
8 Burpees
4:56.
Used 1.5 pood kettlebells which turned out be heavier than I expected. Lots of people went 2 pood and Matt Lum went 3 pood.

C. Tabata Hollow Hold

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/17132886976/[/url]

Claw


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