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Re: Over 50 Crossfitters Sign In
3.13.2023
WU: Band work Bike 10 Cal Strength: E2x20 Clean and Jerk Every 2 Minutes for 20 Minutes, Perform: 1 Clean and Jerk Beginning at 70% and build Score Notes: 65-115lb WOD: 130323 AMRAP x 8 2 Power Cleans 2 Handstand Push Ups 4 Power Cleans 4 HSPU 6/6 8/8 L1: (95/65) | hand release push ups L2: (155/105) | HSPU go up by 1?s (1-2-3-4-5?) L3: (205/145) GOAL: Get into the round of 10 Score Notes: L1 95lb 10+1 |
Re: Over 50 Crossfitters Sign In
Patrick, Great work!!
50 Burpees (Yay! Burpees!!) 400 m walk WOD: 10 RFT: 5 Push Ups with 25# DB 10 Push Ups 5 min 6 sec This was tough. I tried to do it RX, but I couldn't keep the 45# DB balanced on my back. Evening: PU attempts 10 1.5 Pood KB DLs 10 1.5 KBS 5 Bench Press @ 80 lbs 5 Bench Press @ 100 lbs 5 Bench Press @ 120 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
Re: Over 50 Crossfitters Sign In
1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!) 50 Pushups 10 Pike Pushups WOD: 5 Back Squats @ 195 lbs 5 Back Squats @ 225 lbs 17 Back Squats @ 255 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
Re: Over 50 Crossfitters Sign In
So Glad to see you back Bill!!
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Re: Over 50 Crossfitters Sign In
Thanks Patrick! Glad to be back! All I've been able to do is Burpees (Yay! Burpees!!) and push ups. (I did get my Birthday Burpees (Yay! Burpees!!) in!)
1.52 mi Dog Walk 50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push Ups 20 Scap Pulls 20" Box Jump Pull up 2 Close Grip Chin Ups 5 Bench Press @ 135 lbs 5 Bench Press @ 155 lbs 17 Bench Press @ 175 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
Re: Over 50 Crossfitters Sign In
3 April:
1.52 mi Dog Walk 50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push Ups 20 Scap Pulls 20" Box Jump Pull up 2 Close Grip Chin Ups 3 Back Squats @ 45 lbs 3 Back Squats @ 135 lbs 3 Back Squats @ 185 lbs 3 Back Squats @ 205 lbs 3 Back Squats @ 225 lbs 3 Back Squats @ 245 lbs 5 Apr: 50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push Ups 20 Scap Pulls 20" Box Jump Pull up 2 Close Grip Chin Ups 3 Bench Press @ 145 lbs 3 Bench Press @ 165 lbs 18 Bench Press @ 185 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
Re: Over 50 Crossfitters Sign In
Nice work Bill
4/03- STRENGTH Front Squat 80% of 1 Rep Max - 136 pounds 77% of 1 Rep Max - 131 pounds 74% of 1 Rep Max - 126 pounds 70% of 1 Rep Max - 119 pounds 65% of 1 Rep Max - 111 pounds WOD: METCON For Time: 100 Thrusters 8:54 went lite 35lb 4/04 WOD: METCON EMOM x 25 Minute 1: 15 Chest-to-bar Pull-ups Minute 2: 20 Box Jump Overs, 24/20 in Minute 3: 20 Kettlebell Swings, 53/35 lbs Minute 4: 18/15 Row Calories Minute 5: REST 4/06 STRENGTH E2MOM x 16 1.1 Snatch (85 pounds) 65-85lb felt good best snatch?s I?ve done in awhile WOD: METCON 3 rounds for time of: 10 Hang Squat Snatches 15 Toes-to-bars 10 Assault Bike Calories Time(9:46) L1 55lb 1 set 35 last 2 T2B 1 set K2E bike and row 10cal |
Re: Over 50 Crossfitters Sign In
Just trying to keep up with you, Patrick!! ;) Great stuff!!
1.52 mi Dog Walk 50 Burpees (Yay! Burpees!!) 50 Push ups 10 Pike Push Ups 20 Scap Pulls 20" Box Jump Pull up 2 Close Grip Chin Ups 3 Shoulder Press @ 90 lbs 3 Shoulder Press @ 105 lbs 5 Shoulder Press @ 115 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
Re: Over 50 Crossfitters Sign In
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!) 20 Scap Pulls 5 20" Box Jumps Pull up 245# DL 295# DL WOD: 12:00 AMRAP: 5 Deadlifts, 315 lbs 3 Pull-ups 1 round This was my first DL above 300# this year! Got the 1st round Done in under 6 min. Just couldn't pull any more! |
Re: Over 50 Crossfitters Sign In
Nice work on the DL Bill... Been awhile since I hit 300lbs.....
4.11.2023 WARM UP Band Work Bike 15 Cal 3 Rounds :60 Machine :30 push ups :30 ring row :20 hollow hold STRENGTH 3 Back Squat - 75% of 1 Rep Max - No PR Recorded Back Squat 5 Sets of 3 Reps @ 75% 125lb WOD: 100423 21-15-9 Reps for Time Handstand Push-Up Box Jumps L1: hand release push ups | choose height L2: 15-10-5 | (30/24) L3: (30/24) L1 5:45 |
Re: Over 50 Crossfitters Sign In
4.12.2023-Wed
WARM UP Band Work Bike 15 Cal 3 Rounds :90 machine :45 shuttle walks :20 strict knee raises :20 burpee WOD: WORKOUT EMOM x 25 Minute 1: 15 Burpee to Target Minute 2: 15 Toes to Bar Minute 3: 10/8 Assault Bike Calories Minute 4: Shuttle Runs Minute 5: REST L1: 10 | 10 knee raises | (6/5) L2: 12 | 10 T2B | (8/6) L3: As Written Score = total number of shuttle runs. Open standards, down and back is 1 rep. L2 got 43 |
Re: Over 50 Crossfitters Sign In
back to posting...
5.01.2023 Mon WARM UP 3 rounds :60 row :20 pull ups :20 push ups :20 air squats STRENGTH Back Squat 65% - 75% of 1 Rep Max - 107 pounds - 124 pounds Back Squat 8-8-8 115lb MURPH PREP MONDAY #1 5 Rounds for Time 1 Lap Run 2 Rounds of Cindy Cindy = 5 Pull-Ups/10 Push Ups/15 Air Squats Time(16:38) Mod 1st 5-10-15 then 5-10-10 the rest 05.02.2023 WARM UP 3 rounds :90 machine :30 strict kb press (each arm) :30 bear crawl :30 hollow hold LONG EMOM EMOM x 25 Minute 1: 15/13 Calorie Row Minute 2: 10 DB S20 (each arm) Minute 3: 15 Toes to Bar Minute 4: Max Reps Strict Handstand Push-Ups Minute 5: REST Reps(45) Bike lite 20 DB press@20 8-10 T2B Did strick press @ 45lb |
Re: Over 50 Crossfitters Sign In
05.04.2023-Thurs
WARM UP 3 rounds :90 machine :30 air squat :30 reverse lunges :30 dead hang hollow hold STRENGTH Front Squat - 65% of 1 Rep Max - 111 pounds Front Squat 3 sets of 5 All 3 sets performed at the same weight. No less than 65% 115lb for the 3 sets FANNY PACK For Time: 50-40-30-20-10 | Double Unders 50-40-30-20-10 | Sit Ups 5 - 4 - 3 - 2 - 1 | Front Squats L1: SU | 1/2 | (95/65) L2: (155/105) L3: (225/155) Time(14:01) L1 Got all the sit-ups in |
Re: Over 50 Crossfitters Sign In
sasssssss
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Re: Over 50 Crossfitters Sign In
Wow- Been awhile
6.20.2023 WU: Band Work Bike 20 Cal 3 Rounds 1:30 machine :30 air squats :30 pvc strict press :20 hollow hold STRENGTH Front Squat 70% - 85% of 1 Rep Max - No PR Recorded Front Squats E2MOM x 10 3 Reps, perform between 70-85% Went lite 95lb WOD: METCON AMRAP x 8:00 15 Double DB Thruster 60 Double Unders L1: (25/15) | 1:1 Singles L2: (40/30) | 1/2 dubs L3: (50/35) 16:32 |
Re: Over 50 Crossfitters Sign In
6.22.2023-Thurs
WARM UP Band Work Bike 10 Cal 2 Rounds :90 machine :30 single leg rdl (:15 each) :30 russian kb swing :20 hollow hold STRENGTH E90 x 15:00 1 Hang Power Clean + 1 Power Clean 75-130LB WOD: METCON 4 Rounds for Reps... AMRAP x 2:00 "x" Calorie Row Max Reps Power Cleans REST 2:00 L1: (12/10) | (95/65) L2: (16/14) | (115/85) L3: (20/18) | (155/105) L1 got 30 Cleans Done |
Re: Over 50 Crossfitters Sign In
6.23.2023 i did a little work but my left shoulder bothered me.
6.26.2023- Monday WU: Band work Bike 20 Cal 3 rounds :60 machine :30 pvc strict press :30 push up to downdog :20 ring row Back Sq, 70% - 85% of 1 Rep Max - No PR Recorded E90 x 15:00 2 Reps Perform within the 70-85% range Lite 75-115lb WOD: METCON 30-20-10 Reps for Time Front Sq Sit-Ups 20-15-10 Front Sq. 30-20-10 SIT-ups 8:37 |
Re: Over 50 Crossfitters Sign In
6.27.2023-Tues
WU: Band Work Bike 20 Cal 3 Rounds :60 machine :30 air squats :20 reverse lunges :20 hollow hold STRENGTH Back Squat 75% - 90% of 1 Rep Max E2MOM x 10 2 Back Squats Perform between the 75-90% range 75-145lb WOD: 3 Rounds for Time 96 Double Unders 24/21 Calorie Row 12 Goblet Reverse Lunges L1: (26/16) | 16/14 cals | singles L2: (53/35) | 48 dubs L3: (70/53) 12:08 96 SU Run 300M 26lb R. Lunges GOAL: < 12:00 | CAP = 17:00 |
Re: Over 50 Crossfitters Sign In
7.21.2023- Friday
WARM UP 3 rounds :60 machine :30 good mornings :30 single leg RDL (15 each) :30 hollow rocks STRENGTH 5 Sets of 4 Deadlift *Same Weight across 205LB METCON 5 Rounds for Time: 5 Deadlifts 25 Sit-Ups L1: (155/105) | 20 L2: (225/155) L3: (275/185) GOAL: < 7:00 | CAP = 10:00 9:35 175Lb@ DL 5 sets of 25 Situps |
Re: Over 50 Crossfitters Sign In
7/24/2023 Monday
WARM UP 3 Rounds :60 machine :30 push up to downdog :30 ring rows :20 hollow rocks STRENGTH Front Sq E2MOM x 14 4 Reps, building went lite..... 95LB METCON E90 x 5 cycles (15:00 clock) 10 Situps Max Reps Burpee Box Jump Overs REST 90 9:35 51 |
Re: Over 50 Crossfitters Sign In
8.6.2023
WARM UP 3 Rounds :60 machine :30 inchworms with push up :30 hollow hold PUSH PRESS With a 15:00 clock, establish a heavy 2 rep Push Press for today 35-85LB METCON 3 Rounds for Time: 10 Push Press 30 Sit-Ups 5;15 |
Re: Over 50 Crossfitters Sign In
8.7.2023
WARM UP 3 Rounds :60 machine :30 inchworms with push up :30 hollow hold PUSH PRESS With a 15:00 clock, establish a heavy 2 rep Push Press for today. 35-85lb should felt good today.... METCON 3 Rounds for Time: 10 Push Press 30 Sit-Ups 5:15 |
Re: Over 50 Crossfitters Sign In
8.8.2023
Band Work Bike 15Cal WARM UP 3 Rounds :60 machine :30 med ball clean :30 dead hang :20 leg lifts STRENGTH Back Squat E2MOM x 16 3 Reps 115lb added 10lb from last week METCON E90 x 5 Rounds (15:00 total) Row 300m Max Reps Wall Balls in Remaining Time REST 1:30 L1: 250m | (12/10) L2: (16/12) L3: 350m | (20/14) 29Reps 265M 16lb WB |
Re: Over 50 Crossfitters Sign In
Patrick-
As you?ve documented your workouts for so long and we?re the same age I have a question for you: what has your progression looked like? Have your metrics improved (less time or more weight for same WOD), or have you stalled? I?m in the stalled or slid backwards group metrics-wise, but I call that a victory as I can only imagine where I?d be if I didn?t CF 4x a week. It?s frustrating though to see some of my Wodify history. I started 9 years ago and improved for the first 5 years until I was around 53 and then sort of leveled out- lockdowns didn?t help but I think it?s just Father Time weighing in- and now I?m demonstrably off my best CF numbers despite the same attendance that originally resulted in improvements. (To be sure I?m still way ahead of where I started 9 years ago when walked in.) I?ve been daydreaming about going back to an old school bodybuilding gym to see if a more focused ?smoke one bodypart a day? approach might result in seeing some gains again. Love to hear your thoughts. ON EDIT: sorry for the punctuation glitches. Evidently this forum does not like this iPad |
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