CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Cliff Miller 01-02-2017 07:06 PM

Re: Over 50 Crossfitters Sign In
 
nice work guys....congrats bill on the new grandson.....

today 45 minute dog walk -2 c. with the wind chill about -25 c.....the dogs were not all that thrilled with being outside....

at the gym

concentric front squat 7-7-7-7 95-115-135-555

sumo stiff leg dead lift 7-7-7-7 135-185-205-225

blue band 100 seated good mornings

back to a regular non holiday routiene .... can not wait.....

Cliff Miller 01-02-2017 07:22 PM

Re: Over 50 Crossfitters Sign In
 
nice work guys....congrats bill on the new grandson.....

today 45 minute dog walk -2 c. with the wind chill about -25 c.....the dogs were not all that thrilled with being outside....

at the gym

concentric front squat 7-7-7-7 95-115-135-555

sumo stiff leg dead lift 7-7-7-7 135-185-205-225

blue band 100 seated good mornings

back to a regular non holiday routiene .... can not wait.....

Bill Hoogsteden 01-03-2017 05:50 PM

Re: Over 50 Crossfitters Sign In
 
Thanks guys! Great work guys!!

1.75 & 1.14 mi dogwalk

10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS

Bench Press:
5 @ 95#
5 @ 110#
22 @ 125#
5x10 @ 75#

Patrick Tonge 01-04-2017 11:33 AM

Re: Over 50 Crossfitters Sign In
 
01/03/2017 Tuesday Bill- Congrats on the Grandson!!
WU:
Dyno-bike ride 3Min then
40DU / 80 SU
30 Sit-ups
20 Push-ups
10 Air-squats
40DU / 80 SU

Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95) 85lb here
1:00 Burpees over Bar
1:00 Rest

Got 162 total

Skill Conditioning
EMOMx10:
Odd: 10 TTB + 10 OHS (95/65#)
Even: Rest

Good Cardio to start the Year

Jan Hedman 01-04-2017 11:57 AM

Re: Over 50 Crossfitters Sign In
 
Congrats Bill for the grandson. Always fun with new life in the family...
And Cliff...awsome sailing trip you are going to be part of.
I have a 28' shaftdriven motorboat and i'm more of a coastal boater, but that kind of trip is truly amazing.
Finally we got some snow here, and cold weather...(we are about 60 degrees above the equator) -19C now (-2.2F) so the snow crunches under the shoes when you walk outside...

Workouts
Jan 2:
Mainly Foam roll and strech and mobility - why is it these gets done always too little...
Then ciriut of:
Hanging from pullup bar -> Plank -> pullups (underhand grip)
Hang 1min, 30sec, 1min, 30sec, 45sec
Plank 1min x 5
Pullups 5,5,5,5,7reps

Floorpress with kettlebells
15/12kg dumbells
15/24kg kb
12/32kg kb (PR)

Today Jan 4:
One arm row -> Hanging leg raise
One arm row (free hand supporting on knee)
10reps: 8kg, 16kg,24kg,32kg,32kg,32kg
Hanging leg raise:
10, 10, 10, 10, 10reps
Sumo deadlift with kb
15/32kg x2
15/ 2x24kg (one kb in each hand) x2
10x 2x32kg

Dumbell lying french press (pause only to grab the another weights)
30/6kg ->12/12kg ->30/6kg ->8/12kg ->18/6kg. Good pump :)
Plank 75sec.

Bill Hoogsteden 01-04-2017 07:03 PM

Re: Over 50 Crossfitters Sign In
 
Nice stuff there Patrick and Jan!! Amazing "rep-age" (Number of reps)!

We've been setting Records here, 50's & 60's (10 & 15 C) though it's getting colder & snow tomorrow!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds with 1 headstand
10 Push ups
1, 2, 3, 4 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
CrossFit Total:
1RM Back Squat:
295 (1), 305 (1), 325 (1) PR!! :pepper:
1RM Press:
125 (1), 145 (0), 135 (1)
1RM DL:
315 (1), 335 (1), 365 (0)

[I]I was actually happy about the press. I hadn't done that in a while. The 1st two DLs went easy & I think I got greedy. oh well! :shrug:[/I]

[B]CashOut:[/B]
30 sec Handstand L hold

[B]Evening:[/B]
1 mi dogwalk

Cliff Miller 01-04-2017 07:55 PM

Re: Over 50 Crossfitters Sign In
 
awsome work as usual guys.....

those totals are fun work outs eh? bill...nice numbers

major snow storm on the way for f/s/s/m they are calling for upwards of 3 feet before it is all over :pepper::broc:

tonight at the gym

1 rm bench press 225....it was a struggle

3 x 7 narrow bench press 115

tate press 6-6-6-6 25-30-35-40

100 illegal grip bench press 45 lb bar

death by ring rows got up to 22 minutes

2 x 20 front plate raise 25lb plate

Patrick Tonge 01-05-2017 04:33 PM

Re: Over 50 Crossfitters Sign In
 
01/04/2017 Wednesday

So today was my 2nd time doing YOGA. The class went for 1.25 hours. My first class I noted some "core" work with some stretching and breathing. I'm pretty flexible so that was not too bad. In this 2nd session we had more stretching and concentrated on breathing, but there were LOTS more balance type activities. I started sweating......:rofl: Anyhow, I think I am going to make Wednesday's YOGA nite for a few more sessions.

Bill Hoogsteden 01-05-2017 06:21 PM

Re: Over 50 Crossfitters Sign In
 
We got 1 to 2 inches and everyone loses a gasket! We couldn't handle 3 feet, Cliff! :rofl: Nice bench work. I can't imagine 100 reps at 45#!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 75# SDHP
15 75# S2O
10 75# Step ups, 20 inch box
4:49

[B]Evening:[/B]
Snow shovelling
1 mi dogwalk
7 Pull Ups
10 1.5 KBS
Dead lift:
5 @ 195#
5 @ 225#
7 @ 255#
5x8 @ 150#

Patrick Tonge 01-06-2017 09:38 AM

Re: Over 50 Crossfitters Sign In
 
01/05/2017 THURSDAY

WU: 3MIN DYNO-BIKE THEN:
40 DU / 120 SU
10 sit-ups
10 ring-rows
10 push-ups
10 air-squats

Strength
NFT - but don't take all day
10-9-8-7-6-5-4-3-2-1
Bench Press
Chin Up

only finished to round 5

Conditioning
7 Min Amrap
3,6,9,12,15,18,21
Toes 2 Bar
Burpees

got 80 on the AMRAP.... had a head-ache that was upsetting my stomach, I didn't want to be there last night.:mad:

Bill Hoogsteden 01-06-2017 06:08 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Nice work there, especially on that AMRAP! Yay! Burpees!!! ;)

1 mi dogwalk :brrr: !!!
10 Burpees (Yay! Burpees!!)
10 Pull Ups
Shoulder Press:
5 @ 75#
5 @ 90#
9 @ 100#
5x10 @ 60#

Cliff Miller 01-06-2017 08:21 PM

Re: Over 50 Crossfitters Sign In
 
hmmmm maybe i will have to try that yoga stuff patrick....i about flexable as a stick.....

bill we got almost a foot today...it was snowing when i woke up at 5 am and just stopped at around 6 pm....snow is in the forcast s/s/m/t/w so who knows how much we will end up with before it is all over

tonight at the gym

speed squat 10 x 2 otm 225 plus green bands

concentric zerker good am 8-8-8-8 95-115-135-155

dbell goblet squat 3 x 20 40lb dbell

6 x 6 ghd raise

6 rounds

10 hollow roc
20 large green band good morning

Patrick Tonge 01-07-2017 04:39 PM

Re: Over 50 Crossfitters Sign In
 
01/07/2017 Saturday
My Son Andrew's 25th B-DAY. Ya Cliff- give Yoga a try. I'm going to keep at it for a bit.

WU: Tons of people at the box today on a rainy day.... Various movements inside the gym.

Clean & Jerk: and some Power Cleans too.

3@75lb, 3@ 95Lb, 3@115, couple sq. cleans and power cleans @ 125lb. failure on Jerk at 125.

WOD: 4 Man 25Min AMRAP
100 PU
100 Sit-ups
100 Push-ups
100 1 arm DB snatch
100 Air-squats
100 Cal. row

Our team made thru 2 rounds. Not bad.. made my back feel better as I had tweaked it alittle on the Failed C&J.

Cliff Miller 01-08-2017 01:37 PM

Re: Over 50 Crossfitters Sign In
 
snow day yesterday.....dog walk....football....go sea hawks....

this morning at the gym

speed bench 9 x 3 red bands 125 lbs

3 board bench press 3-3-3-3-3-3 155-165-195-205-215-225

dbell bench 4 x 6 45lb

wide grip mag row 8-8-8-8-8-8 70-80-90-100-110-120

dog walk....foot ball....go pittsburg....get ready for 20-25 cm of snow....

Jan Hedman 01-09-2017 12:50 PM

Re: Over 50 Crossfitters Sign In
 
Funny thing...i just about a week ago said to my wife that i would like to try on some kind of yoga...then i read here that some of you guys have already gone to the lesson...

Jan-8:
One arm row (with kb) -> KB swing

One arm rows 10 reps: 8,16,24,32,32,32,32,32kg
Kb swings 10 reps: 8,16,24,32,24,32,24,32 kg

Ab ciriut: 1min of each, about 10 sec rest between exercises
-crunch
-cross knee crunch
-lying leg raise
-cykle cross crunch
-flutter kicks
-heel touch
-plank
-superman

Pushups 5,10,15,20 reps

Mon jan-9:

Some overall warm-ups and strech
Db clean:
10 reps: 6kg db's x2 12kg db's x3

Home version 'LINDA' 10,9,8,7,6,5,4,3,2,1 of:
Stiffleg deads with 32kg kb's
Pushups with pushup- handles
Clean with 24kg kb's

20:07 min, not so pleased with the time...thougt i'd do better...
Weak link was the clean, i cleaned so that the Kb's were outside the things,
not in between legs. I have not done much of those...

Bill Hoogsteden 01-09-2017 06:37 PM

Re: Over 50 Crossfitters Sign In
 
Nice stuff guys!! Jan, Linda is one tough nasty girl! Great job!

[B]WU:[/B]
1 mi run
5 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups
10 Burpees (Yay! Burpees!!)
Side hand walks off of a box

[B]WOD:[/B]
3 RFT:
50 cal row
450 SUs
50 Walking Lunges

27:29

The SUs were the choke point in this one. I got better in the last rounds.

[B]Evening:[/B]
1 mi dogwalk

10 Pull Ups
10 1.5 KBS
Back Squat:
3 @ 195#
3 @ 215#
20 @ 245#
5x10 @ 135#

Bill Hoogsteden 01-10-2017 07:10 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups
15 sec Handstand Butterfly Hold
10 Burpees (Yay! Burpees!!)
1 215# Front Squat

[B]WOD:[/B]
Ring Push Up Ladder
BW Front Squat Ladder

22 Rounds on Ring Push Ups
Dropped the 1st FS!!!! :ranting2:

[B]Evening:[/B]
1 mi dogwalk
10 Chin Ups
10 1.5 Pood KBS
Bench Press:
3 @ 105#
3 @ 120#
17 @ 135#
5x10 @ 75#

Cliff Miller 01-10-2017 07:16 PM

Re: Over 50 Crossfitters Sign In
 
nice wod there bill....

last night

s/s w/green bands 1 rm 285lbs

concentric front squat 3-3-3-3-3-3 155-175-195-215-225-235

dropped 2 10 plates on my foot and called it a day....went home and watched one of the best college foot ball games ever....those kids played their hearts out

tonight

10,000 m row 43:35 worked out my work frustrations......

Patrick Tonge 01-11-2017 10:47 AM

Re: Over 50 Crossfitters Sign In
 
Ya the FB Game was awesome Monday night!! Happy to see a team that ALA did not wear-out!!

01/10/2017 Tuesday
WU: 3 Rounds
60 SU
10 Push-ups
20 Lunges

Conditioning Warm-up to a few heavy DeaD's
"Marston"
AMRAP 20:
1 Deadlift (315/205#) 185lb for me
10 T2B
15 Barbell Burpees

got 7rd + 1 Dead and 4 T2B. 105 Burpees for ya Bill!!!!:D

Gymnastics Conditioning
For time:
50 Strict HSPU
Use d.b.s or a bar to scale.

did 50 Stict Press w/45lb Bar. Got 4:59

Bill Hoogsteden 01-11-2017 06:31 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Cliff! My shoulder really felt it afterwards!!

Patrick, nice WOD there! Yay! Burpees!!:rofl:

[B]WU:[/B]
1 mi run (Outside!!! :kicking0:)
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pull ups with 30 sec rest between sets
Handstand hold
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
9 115# Dead lifts
12 HRPUs
15 24" Box Jumps

4 rounds + 9 DLs + 12 HRPUs + 14 Box Jumps

[I]ONE box jump LESS than two years ago! :ranting2: I felt like I was keeping a good pace, especially with the DUs & HRPUs (though I just did Push Ups 2 years ago) The Box Jumps were the bottleneck in this one. They seemed to help if I got close to the box & squatted low before the jump. Wished it could've gotten more reps in.[/I]

[B]Evening:[/B]
1 mi dogwalk

Cliff Miller 01-11-2017 07:53 PM

Re: Over 50 Crossfitters Sign In
 
great job as usual guys

1 rm football bar wide grip red bands 175lbs 15 lb pr:pepper:

narrow grip 6-6-6-6 95-115-135-155

wide grip bp 20-20 95-115

tri ext 20-20-20 30-40-45

flat bench med rogue grip row 20-20-20-20-20-20 45-50-55-55-55-55

120 red band pull aparts

Patrick Tonge 01-11-2017 10:47 PM

Re: Over 50 Crossfitters Sign In
 
Good work Gents. Cliff another 10K Row, I have yet to go 10K.

01/11/2017 Wednesday
YOGA tonight, my third session, New movements and working on the breathing. Still figuring it out and trying to keep up. I think I'll need to give Yoga a 10-12 session "try".

Jan Hedman 01-12-2017 02:58 AM

Re: Over 50 Crossfitters Sign In
 
Good workouts here again:
Awsome rowing Cliff..43:35 for 10k is very motivational for me..my best is 45min...have you ever tried the half marathon?
Patric: that "marston" wod seemed interesting..

Yesterday evening:
Rear delt rows+hold with rubber-band 4x10reps
WOD: amrap 30min
Sit-ups 10reps
Sumo dead's with 32kg KB 10reps
Pullups (underhand grip) 5reps
13 rounds
Rubber band tricep pushdowns and overhead extensions 6x10reps

Wod's 13rounds...did not push to the limit, idea was to work steady all the way, was a good wod.
I got unbroken 5reps of pullups in the first 8 rounds, then 4+1 and only on the last round 3+1+1 im satisfied of those.
Sumo deadlifts seems to be a good exercise for bad knees..slowly down focusing on the muscles then faster upwards..tensing extra on the quads at the top :)

Bill Hoogsteden 01-12-2017 07:05 PM

Re: Over 50 Crossfitters Sign In
 
Cool stuff guys!! Way to go on that bench PR, Cliff! Patrick, have you read Kelly Starrett's book "Being a Supple Leopard"? He talks about lifting, mobilization, and being able to do yoga. Jan, I really like SDHPs using kettle bells. Nice job on those AMRAPs!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 KBS
10 Dead Lifts:
3 @ 210#
3 @ 240#
11 @ 270#
5x8 @ 150#

Cliff Miller 01-12-2017 09:30 PM

Re: Over 50 Crossfitters Sign In
 
thanks bill...funny how the numbers keep going up with the cleaner i eat and the less beer i drink....:D

jan...funny you mention the half marathon....did one tonight

21,097 m 1:35:32

only one calf cramp at about 2600 m. left suffered through it.....going to try a full pull marathon january 31st....

Jan Hedman 01-13-2017 12:01 PM

Re: Over 50 Crossfitters Sign In
 
Today:
New PR on the 10000m C2 row
44:12min
Pizza tastes good afterwards :)

Bill Hoogsteden 01-13-2017 06:39 PM

Re: Over 50 Crossfitters Sign In
 
Wow! The longest I've ever spent on the rower was 30 min!! And I only got about 6k and change!!:bowdown: Awesome work Jan and Cliff!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with a 30 second rest between sets

[B]WOD:[/B]
21-15-9:

Bar facing Burpees (Yay! Burpees!!)
95 hang power cleans

13:00.66 [I]But who's counting? :D

Push through on the burpees (Yay! Burpees!!) and hang onto the bar was the way to do this one! Jumping directly over the bar helped!
[/I]

[B]Evening:[/B]
1 mi dogwalk

Cliff Miller 01-14-2017 07:30 AM

Re: Over 50 Crossfitters Sign In
 
nice work jan congrats on the pr and yes the pizza, ceaser salad and cold beers sure were tasty afterward :D

it does suck bill but i find if i just turn off my brain and play rowing games in my mind .... like only 784 more strokes and then count to 100 strokes...or whatever to take my mind off the task at hand.....

tenativly we have feb 1 at 4 p.m. set for at least 3 of us and up to as many as 6 (cause that's all the ergs the gym has) we are going to try a full pull marathon.... 42,195 m i am certainly glad to know i have at least 2 other dumb friends :rofl: whatever happens i leave for mexico the next day for 10 days or r and r so what the heck.....

last night....leg night...legs were tired so i worked out with the lighter lifters

speed squat red band 10 x 2 otm 135 lbs

speed pulls 8 x 1 otm 135 red bands

rhino harness belt squat walk 5 min 90 lbs....2 2:30 sets

200 sit ups

Bill Hoogsteden 01-14-2017 06:47 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, that's going to be one heck of a row! I try to do 10 hard pulls followed by 3 easy ones them 8 followed by 3 easy then 6 hard ones... It sort of breaks up the distance. Good luck!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
3 @ 85#
3 @ 95#
6 @ 110#

Cliff Miller 01-15-2017 12:23 PM

Re: Over 50 Crossfitters Sign In
 
thanks bill....so far there are 4 of us now...and i talked to 2 more fools at the gym this morning

had to go to a celebration of life for a chap who i have known for about 20 years yesterday.....57 years old....super fit....huge mountain biker and all round good guy.....went into the hospital for a routine operation....got a bug there and died....hit a lot of us pretty hard......all the more reason for my 2017 slogan..."to have more adventures"

today at the gym

speed bench 9 x 3 105 red bands

mega bow 6-6-6-6 145-155-165-175

bent row rouge grip 4 x 6 45 lbs

incline pushup various grips 6 x 10

seated narrow grip 100....45 lbs

.

Jan Hedman 01-16-2017 01:06 PM

Re: Over 50 Crossfitters Sign In
 
January 14:
Foamroll and strech
Floor press:
10reps/12kg x 4 sets
5/24kg Kettlebells x 4sets
5/32kg Kb x 3 sets
Db alternate upright row:
10/12kg x 10sets
Mob+Strech

Today:
Db one arm snatch:
10/6kg 30/6kg
100/ 12kg :)
SquatUpright row (Bill i think these are those SDHP, i just call then different)
10/24kg 5/32kg as warmup, then:
EMOM
10/24kg each other minute 5/32kg
20min
Hanging leg raise 2x15reps

Cliff, that marathon is going to be awsome...and hard...good luck!
Maybe i'll row my first ever half marathon that day :)
Sorry about the loss of your friend - horrible how fast everything can change.
You have a good slogan!
My oldest son is very much into Parkour and he and his best buddy did a video in 2013
[url]https://youtu.be/Zq2AXmaN6fo[/url]
(can not be seen on mobile devices) The more i looked at the video the more i started to listen to the music they chose to the video, and if you look, or have you seen 'thirty second to mars' band and their video Do or Die
[url]https://youtu.be/GC63HGcsfEg[/url]
it suits your slogan good!

Jan Hedman 01-16-2017 01:07 PM

Re: Over 50 Crossfitters Sign In
 
January 14:
Foamroll and strech
Floor press:
10reps/12kg x 4 sets
5/24kg Kettlebells x 4sets
5/32kg Kb x 3 sets
Db alternate upright row:
10/12kg x 10sets
Mob+Strech

Today:
Db one arm snatch:
10/6kg 30/6kg
100/ 12kg :)
SquatUpright row (Bill i think these are those SDHP, i just call then different)
10/24kg 5/32kg as warmup, then:
EMOM
10/24kg each other minute 5/32kg
20min
Hanging leg raise 2x15reps

Cliff, that marathon is going to be awsome...and hard...good luck!
Maybe i'll row my first ever half marathon that day :)
Sorry about the loss of your friend - horrible how fast everything can change.
You have a good slogan!
My oldest son is very much into Parkour and he and his best buddy did a video in 2013
[url]https://youtu.be/Zq2AXmaN6fo[/url]
(can not be seen on mobile devices)
The more i looked at the video the more i started to listen to the music they chose to the video, and if you look, or have you seen 'thirty second to mars' band and their video Do or Die
[url]https://youtu.be/GC63HGcsfEg[/url]
it suits your slogan good!

Bill Hoogsteden 01-16-2017 06:05 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, I am so sorry to hear about your loss! Your friend sounds like a great guy!:( Your slogan sounds like an awesome way to remember him! L'chaim!

Jan, SDHPs are Sumo Dead lift High Pulls

Great work guys!

1 mi dogwalk
10 Burpees (yay! Burpees!!)
10 Pull ups
Back Squats:
5 @ 215#
3 @ 240#
22 @ 270#
5x10 @ 140

Alden Hingle 01-16-2017 07:26 PM

Re: Over 50 Crossfitters Sign In
 
@Cliff - Sorry to hear about the loss of your friend. Yes, staying away from the hospital is the best thing any of us can do at our age. I lost an employee who survived open heart surgery but died from a skin infection he got in the hospital.

Happy New Year, everyone. I've been laying low. I tweaked my back around New Years Day and had to take it easy for a while to ensure I would be able to ski on the planned start date of our ski vacation. The good news is that the back settled down and I was able to start skiing on 9 Jan.

Week 1 - 6 days of skiing; 2 days at Breckenridge, 4 days at Keystone. Took three days of lessons at Keystone and got moved up to level 7 (expert skier). Getting moved up from level 6 was the easy part. The next "promotion" will take a while; there will be a lot of improvement needed to move up to the next level. Skiing the bumps on black slopes is a great way to understand just how much work I need. :rofl:

Cliff Miller 01-16-2017 08:11 PM

Re: Over 50 Crossfitters Sign In
 
thanks guys.....i said to my wife on the way to the service "i guess we will better start getting ready to go to more of these in the not so distance future" :(

jan we will be starting the row feb 1 at 4 pm b.c. time.....join in for the fun...we are now up to 4 guys and one girl....one more spot....lots of weird looks when i asked the question and then a moment of realization of what i was asking and then a resounding no...one of my buddies doing it with me said to me at the gym tonight..."hey you know i was looking up the full marathon on the internet over the weekend and they recomend training for 3 -4 months" and then we both looked at each other and said "what can go wrong then" :rofl:

alden.....what a great way to spend 6 days....esp there....congrats on moving up to expert :pepper::pepper:

tonight at the gym

4 mat dead lift 1 rm 485lbs 10 lb pr:kicking0:

frog stance dead lift 6-6-6-6 `135-165-185-205

back steping lunge 4 x 8 16 kg kb each hand

forward lunge 2 x 20 20 dbell each hand

100 large green band standing ab

150 red band in each hand good mornings

keep up the great work guys....

Bill Hoogsteden 01-17-2017 06:56 PM

Re: Over 50 Crossfitters Sign In
 
Alden, Sorry to hear about your back. Glad to hear you're doing better. Best of luck on the Skiing!!

Cliff, Awesome on the Dead lift PR!! :pepper::pepper::bowdown: You are closing in on 500#!!!

[B]WU:[/B]
1 mi run (Outside!!)
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pullups with 30 seconds rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3-3-3-3-3 Snatch:
45#(3), 65#(3), 75#(3), 95#(3), 105#(3), 115#(3)
[I]Was VERY happy I made the 115# Snatches
[/I]

Thenů
3 rnds for time
row 500m
20 hand release push-ups
10 Handstand push-ups

[I]Did the HSPUs belly to wall;[/I]
10:44
[I]Clipped 1:09 off my last attempt at this on 20 Jan 15!![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups

Bench Press:
5 @ 115#
3 @ 130#
16 @ 145#
5x10 @ 75#

Cliff Miller 01-17-2017 08:17 PM

Re: Over 50 Crossfitters Sign In
 
thanks bill....funny you should mention 500 lbs...that is what hit me as i was driving away from the gym...only 15 more to go....

tonight

10,000 m. row 45ish minutes.....was messing around with pacing....2:30 is slow...i stuggled with it for about 5,000 and then went up to 2:15 which felt way more comfortable

i am going to do some more reading about pacing and marathons....i just want to finish the dang thing and not die.....

30 dog walk in monsoon rain conditions.....the dogs even wanted to go home...

Jan Hedman 01-18-2017 02:01 PM

Re: Over 50 Crossfitters Sign In
 
Today:
Ciriut:
Renegade row
10,10,10,10/6kg db's 10/12kg(ca27lbs) db x2
Lying leg raise
10,10,10,10,10
"spiderman"
10,10,10,10,10
Bench dips
10,10,10,10,10

Pullups (underhand grip)
3,8,8,8,5,4 reps
One arm lying french press wit Kb
15/8kg (ca18lbs), 5/16kg (ca35lbs), 15/8kg,5/16kg
15/8kg,5/16kg 1negative rep/24kg (ca53lbs) x 3
5/16kg, 13/8kg,5/16kg,11/8kg
Hammer curls
15/12kg x 4

Cliff...and others...about the rowing technique... How do you guys row??
If i understanded right the people who competes in rowing rows with the resistance as light as 3-6 on the machine. I've tried it but i just can't get it,
i row with the resistance at 10...
I've been learned that breathe in with the nose when you bend your legs and "go back" with the seat, and breathe out from the mouth when you straight your legs and row. In with the nose, out from the mouth...
In the beginning i had to really consentarte to this technique, but when i learned it, it's the only way. I row with a pace of 22-23 rows (do you say strokes in english?) can be as low as 19rows/minute, most often around 22-23/min, seldom faster than 26/min.
But as much as i look at the speed (for example 2:20/500m) as much i keep the pace of rowings/minute the same.
If i row with intervals, slow pace with about 22/min, sprint then faster, but whatever it is i try to keep it the same the hole sprint.

When marathon rowing you probably have to think and make a plan about nutrition for the performance.
Are you Cliff going to carb load the previous day/ the morning of the rowing day?
What about nutrition during the marathon?
Good quality "organic" sea salt or himalayan salt (the pink one) has all the minerals left, (when the normal white natriumchlorid is "only poison" to humans), is a must in the waterbottle in my opinion, some bcaa or eaa amino acids also, then some sort of carbs wich don't affect the stomach during the marathon. Mild amounts of Maltodextrin, Vitargo??
What do you use??
Good prescription is the "old-school" "during-training-drink":
-7teaspoons of Indian-sugar (here in Finland it's named Indian sugar, i think it is Raw Cane Sugar in english- has all vitamins and minerals left)
-1 teaspoon of Himalayan salt (or good sea salt)
mixed in a bottle of about 7-8dl (about 25oz) Drink gradually half of it 15-20min before exercise then fill the bottle again with water and drink the rest during exercise.
Have you guys ever tried something similar?
What/how do you people prepare for trainingsessions?
I have a friend who bicykles long distance and i told him to try this drink...he tried, and when i asked him what he liked he answered 'tastes awful' i asked how did the bicykling go, he answered 'never gone better'...

Bill Hoogsteden 01-18-2017 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Jan, That's funny!! :rofl: I've never been rowing any where near that distance so I can't comment on what to fuel during a long row. I try to treat each stroke/pull like a sumo dead lift high pull: legs, hips, and arms. I set the rower to 5, almost 6. My rate is usually 3 half pulls to get going then 10 hard pulls followed by 3 half pulls, then 8 hard pulls, then 3 half pulls, then 6 hard pulls, 3 half pulls, 4 hard pulls and so on till it's done. I'm not sure how it would work for 10k+ m, but that's how I'd approach it.

That must've been some rain for the dogs to pack it in, Cliff!

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Standing Wrist Push Ups
Handstand frog to tuck attempt

[B]WOD:[/B]
25 min AMRAP:
3 135#Thrusters
10 C2B Pull Ups
400m run

4 rounds + 3 Thrusters + 10 C2Bs

[I]This had 2 less thrusters than two years ago. I was able to get almost a full round more than two years ago. At least my arm & shin weren't bothering me this time![/I]

[B]Evening:[/B]
1 mi dogwalk

Cliff Miller 01-18-2017 07:41 PM

Re: Over 50 Crossfitters Sign In
 
bill....i was tempted to go to the lumber store and get the supplies for an ark....the rivers around here sure came up high in 24 hours.....

jan.....i have done about 10 10,000m rows...i found setting the damper at 4.5 to 5 works great for me...i row at about 2:10-2:15 /500 and 19-23 spm for most of it and depending on how i feel work that rate up over the last 2,000 1:55 to 2:05 and 27-32 spm and then again depending on how i feel just crank it out for the last 150 m

i think it really is an individual preferance as to what works best....i tried 2:30 and 20 spm last night and it was s l o w for the marathon i am going to set the pace boat for 2:20 which should allow me to row at 2:15 and let the pace boat catch up during rest periods...

as for nutrition...i was going to drink a ton of beer and have a large meat pizza about half and hour before starting and see what happens....:D seriously i was not planning on changing much from the way we usually eat just more of the good veggies. i have been doing the zone block thing for a few months and it has been working for me. i aim for 20 blocks a day but starting monday morning before the row i will bump up the carbs (pretty much stuff my self as full as i can with them) but keep the protein and fat the same. (as an aside at the gym tonight i put up the sixth PR for me for the month on the gyms PR white board....there really is something to the eating properly)

then during the event i will have yourgret and granola to eat each 10,000m and possibly some clif gel blocks to drink i have some stuff called Q energy powder which is a natural type gatorade with zero sugar and tons of good b type vitamins and other weird natural stuff along with water.....then when we finish comes the beer :pepper:

as for rowing technique i just flail around with legs, hips, arms and hope for the best....i try to bring the handle just below my chest....my shoulders have so little mobility i kinda just let them go where they want to and it seems to work out...i know i could use some help here but i will have 42,000 m. to get it figured out i guess

tonight at the gym

9 pin press 265 pr :pepper:

11 pin press 270 pr:pepper:

dbell bench 21-21-15-15-9-9 35-40-45-50-55-60

1 arm row 10-10-10-10 40-50-60-70

seated mag row 10-10-10-10 70-80-90-100

45 minute dog walk


All times are GMT -7. The time now is 10:47 AM.


CrossFit is a registered trademark of CrossFit Inc.