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Bill Hoogsteden 02-08-2011 07:13 PM

Re: Over 50 Crossfitters Sign In
 
I'm BAAACK! ;)

Jack- Welcome aboard! These are a great bunch of folks!

[B]WU:[/B]

400m run

[B]WOD:[/B]

10 Wall Climbs
10 Toes to Bars
20 Box Jumps, 24" Box

40:33

[I]What a WOD! You wouldn't think those Wall Climbs would be as hard as they were![/I] [I]The time included two runs to the water fountains.[/I] [I]Had to do this in the base Globo, which got me some stares, especially with the Wall Climbs! Are my shoulders sore!!;)[/I]

Cliff Miller 02-08-2011 08:57 PM

Re: Over 50 Crossfitters Sign In
 
another great day at the box

3 rounds

50 air squats
50 m. sled pull with 150 lbs

8:50

phyiso tomorrow....keeping fingers crossed she will let me start to lightly work my upper body.

Tim Randall 02-08-2011 11:04 PM

Re: Over 50 Crossfitters Sign In
 
Welcome Jack! I have only been Working out (period for a little over 2 years and CF since 9/2 of 09 and for sure these guys/gals on this site do an amazing amount of work. (I aspire to keep up and to rehabilitate this broken down body)
02.08.11
WU: leg swings, 25 airssquats, 500m rowing, 5min jump rope, kip hangs on the bar and 10 toes thru rings
WOD: 100 burpee Pull-ups (bar 10" above hands)
Time: 17:46 (first time doing this WOD) missed it last time around!

Michael Stiles 02-09-2011 07:11 AM

Re: Over 50 Crossfitters Sign In
 
[B]02/09[/B]
[U]Warm up[/U]
Jump rope - 25 singles, 25 left, 25 right, 25 back, 25 double-unders - the last are a mystery to me
Movement prep

[U]Strength[/U]
3RM bench press [B]150lbs[/B] new PB - 80% BW, very early days.

[U]WOD[/U]
AMRAP 20 mins
3 squat cleans 75lbs
3 ring dips (band)
3 power snatch 75lbs
3 dead lifts 175lbs
3 handstand push ups (box)
[B]9 rounds[/B] - less than Rx 95/225 but kept it moving throughout.

John Burch 02-09-2011 09:03 AM

Re: Over 50 Crossfitters Sign In
 
Welcome Jack
Thats good work Michael

2/8 WU
4x10 walking lunge
2x10 air squat
20 K2E

WOD 5 rounds
10 front squat @95
10 pullup
10 pushpress @95
9:58

Post Battling Ropes 10:00

m/56/180

Jack Davis 02-09-2011 09:39 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;901380]I'm BAAACK! ;)

Jack- Welcome aboard! These are a great bunch of folks!

[B]WU:[/B]

400m run

[B]WOD:[/B]

10 Wall Climbs
10 Toes to Bars
20 Box Jumps, 24" Box

40:33

[I]What a WOD! You wouldn't think those Wall Climbs would be as hard as they were![/I] [I]The time included two runs to the water fountains.[/I] [I]Had to do this in the base Globo, which got me some stares, especially with the Wall Climbs! Are my shoulders sore!!;)[/I][/QUOTE]

Yeah, I did wall climbs a few weeks ago in globo and got quite a few stares and questions.

Jack Davis 02-09-2011 09:44 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday WOD "Ledesma"

AMRAP in 20 min:

5 HSPU
10 Toes to Bar
15 Med ball cleans

8 Rounds + 10 toes to bar

Today 5K 28:48 on TM Slow

Pat Quigley 02-09-2011 05:01 PM

Re: Over 50 Crossfitters Sign In
 
Jack, what a phenom! Two WOD's in one day!!!

Mobility: shoulders, butt, hamstrings

Strength: 3X175,200,225 (6R) w. heavy bands.
3X10 dips, 3X10 50# DB's on incline press.

Wednesday 110209

Run 5K. Scale: Ride on stationary bike: 9:13. Level 12, Cadence 81-85 for entire ride.

John Burch 02-09-2011 07:23 PM

Re: Over 50 Crossfitters Sign In
 
2/9
WU
3x20 GHD backext
3x20 air squat
Reverse Hypers
10@60
3x10@110
3x10@130
6x6 C2B pullups

WOD AMRAP 12:00
10 Back squat @ 95
walk across gym and back
10 Back squat
10 Burpee
6 Burpees short of 5 full rounds

Deb B I see you are doing Reverse Hypers, and at Body Weight! your one hell of a Woman

m/56/180

Michael Stiles 02-09-2011 09:30 PM

Re: Over 50 Crossfitters Sign In
 
[B]02/09[/B]
[U]WU[/U]
500m row
25 squats
25 jumping pull-ups
25 GHD back extensions
500m row

[U]WOD[/U]
6 rounds
100' walking lunges then...
21 - 18 - 15 - 12 - 9 - 6
pull-ups (sort of kipping with a band)
ABSMat sit ups
[B]18:37[/B] - legs like rubber

Cliff Miller 02-10-2011 08:07 AM

Re: Over 50 Crossfitters Sign In
 
what a day yesterday. after monday and tuesday's leg work i had trouble walking all day yesterday. feel great today.

10 min of light sled pulling work

and then 20 x 3 good mornings with 30 lb chain

20 minutes of streching

william...what are wall climbs?

Jack Davis 02-10-2011 09:20 AM

Re: Over 50 Crossfitters Sign In
 
Cliff, maybe I can help. Wall Climbs you start in the pushup position with your feet up against a wall. Then walk your feet up the wall until your chest is against the wall. Then walk back down the wall to the original position. They are killer.

Questiion for everyone. Where do you get your WOD's from?

I used to cherry pick from different affiliate sites, but recently made a commitment to the main site so I wouldn't just work on my favorite exercises.

Pat Quigley 02-10-2011 10:27 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jack Davis;902031]

Questiion for everyone. Where do you get your WOD's from?

I used to cherry pick from different affiliate sites, but recently made a commitment to the main site so I wouldn't just work on my favorite exercises.[/QUOTE]

I likewise use the main site. Sometimes this leave me with some unwise combination given the strength bias in my hybrid combo of Wendler cycles and crossfit. Monday I did a WOD containing burpees right after heavy back squats. My butt is still sore. Tomorrow is heavy deadlifts.

Cliff Miller 02-10-2011 02:05 PM

Re: Over 50 Crossfitters Sign In
 
thanks for the info on wall climbs. i think i will be waiting on them until my shoulder is 100%.

they do sound like quite the movement however.

Jim Cordes 02-10-2011 02:48 PM

Re: Over 50 Crossfitters Sign In
 
2/9 workout

Small Group Training with Becky at SBAC. Interesting mix of work, including chucking medicine balls as high in the air as possible, both from squat and underhand, flipping heavy bag end-over-end, pushups with feet in TRX stirrups, and pull ups while lying on sliding incline plane. Represented myself pretty well.

The Claw

Bill Hoogsteden 02-10-2011 03:18 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Wall Climbs WILL tax your arms & shoulders. If you're not comfortable that you shoulder can take it, SCALE!! Do a search for Wall Climb scaling on the main site!

One of the guys was told to stop doing the Wall Climbs in the Base Globo "...because Area B gym (Base Globo) staff told me they were not allowed..." Guess he "scared the straights"!;)

Jack, I use the CrossFit Wright Patt site ([URL="http://crossfitwrightpatt.com/"]http://crossfitwrightpatt.com/[COLOR=Black] ) for my WODs. We run about a month or so behind the main site. I'm also looking into incorporating the Gymnastics WOD [/COLOR][/URL][URL="http://gymnasticswod.com/"](http://gymnasticswod.com/ or [/URL][URL]http://www.crossfitgymnastics.com/[/URL][URL="http://gymnasticswod.com/"])[/URL][URL="http://crossfitwrightpatt.com/"][COLOR=Black]as part of my workouts.[/COLOR][/URL]

[B]WU:[/B]
400m run

[B]WOD:
[/B]5 RFT: 20 GHD Sit-ups
5 Push jerk, 135#

12:00.33

[B]Cash Out:[/B]
a couple of head stands

[I]This was the 1st time I did Push Jerks, so my form wasn't the best. Had to do it alone in the base Globo while our box is being renovated, so I followed Tony Budding's advice & went to a lower weight to try and focus on speed. Felt good about the WOD.

Thinking of doing the 100 push ups & toes to bar for time...
[/I]

Michelle Simpson 02-10-2011 04:00 PM

Re: Over 50 Crossfitters Sign In
 
[B]Deb Thanks!![/B]
[B]Jack Welcome!![/B] I get my WOD's from mainsite and the Box on mainsite rest days. I'm 5 days on 2 days off so I usually catch a mainsite rest day and use our affiliates WOD, they program well.

[B]2-8[/B]
Workout:
AMRAP 20 minutes
5 DB Press 20# (working on shoulder strength for HSPU)
10 Hanging knee tucks
15 Med Ball Cleans 14#
7 rounds + 6 reps
This WOD was extremely humbling as it pointed out 3 weaknesses in a single WOD.

[B]2-9[/B]
5K run on box course 33:38, 20 degrees out.

[B]2-10[/B]
"Wittman"
7 rounds for time: 30:56
15 KB swings 1pd
15 power cleans 65#
15 Box jumps 20"
Rx'd

Deb Weber 02-10-2011 06:44 PM

Re: Over 50 Crossfitters Sign In
 
Nice to meet you [B]Jack.[/B] I do our affiliates WODS, love his programming. Right now Im taking a side route, doing Olympic lifting 3 days a week so I can nail my form down and do more weight......
[B]John [/B]- thanks but that was a mistake, he told me I was going to do reverse hypers, which I wrote down, but then I did glute/ham raise..... Im usually writing down in a frenzy trying to keep up...

[B]02.10.2011-Thursday
Weightlifting FDU[/B]

Warmup squats, bar etc.
Powerclean
2x3x35
3x2x40
5x1x45

[B]Snatch Below Knee[/B]
3x1x15kg
1x3x20kg
1x3x25kg
1x3x25kg
1x3x28kg
1x3x30kg
1x3x30kg
1x3x32kg
1x5x32kg
1x35kg
1x35kg miss
1x35kg miss
1x35kg beauty
1x35kg miss
1x35kg
1x37kg eh
1x37kg S L O W
1x37kg
Need to be more explosive....and work on landing
Lighter snatch to work on squat:
1x3x25kg
1x4x25kg
1x3x25kg

[B]Sn Liftoff[/B]
1x5x25kg
1x5x25kg
1x5x30kg
1x5x30kg
1x5x30kg
3x3x35kg
3x3x40kg
3x2x45kg

Back to below the knee tonight, but my weight went up. Its light weights, but my coach said I could add 20kg to my snatch right now if I can get consistent with good technique.... its a work in progress....I did have some pretty nice snatches tonite, a gymmate told me I did well tonite, nice to hear. :) Hopefully get stronger and better.

John Jaeckel 02-11-2011 07:30 AM

Re: Over 50 Crossfitters Sign In
 
2.13.11

WARM

Run .25 mile
20 PVC rollovers
Hang Snatch/OHS 5xOly bar

WOD

OHS
5x65
5x75
9x85

CASHOUT

Sotts Press 12xPVC
15 Ball Slams
Sotts Press 3xOly bar

Jeff Metzger 02-11-2011 09:35 AM

Re: Over 50 Crossfitters Sign In
 
Missed last Sat and due to skiing (stowe and sugarbush, woohoo!) then Mon because of shoulder and knee tuckeredoutedness, then Wed because we had to put our 17 year old cat down:(

Skied last night and today did my own w/o at home.

2.11.11 Friday AM

Warmup
3 rounds of 10 of
Lunges
Pushups
Abmats
Punter kicks

WOD
Two rounds of
50 air squats
20 push press with 45#
4:58

Michelle Simpson 02-11-2011 03:26 PM

Re: Over 50 Crossfitters Sign In
 
Jeff sorry about your cat.

Bill Hoogsteden 02-11-2011 07:53 PM

Re: Over 50 Crossfitters Sign In
 
Jeff- Also, sorry about your cat. We had to put one of our dogs down before the "Deep Freeze". (She was the pup I found rooting around in our trash th day before my eldest left for the Marines.)

[B]WU:[/B]
400m run
2 rounds of
10 push ups
10 air squats
3 head stands (trying to kip into a handstand)

[B]WOD:[/B]

Elizabeth
21-15-9
115# Squat Cleans (1st 5 were with 135#)
Dips (No rings at the base Globo)

26:44

[I]UGLY!! This was tough physically AND Tougher mentally since there was this one guy talking to his buddy and putting down CrossFit!! Sounded like he went to a few classes in the box & didn't learn much. Now, he's an expert! :ranting2:
I know, I know, breathe in 4 seconds, breathe out 8 seconds & focus on the WOD! :censored: [/I]

Pat Quigley 02-11-2011 09:18 PM

Re: Over 50 Crossfitters Sign In
 
Jeff, sorry about the cat.

Mobility: shoulders, hips, groin, butt. Used roller, single lacrosse ball, taped set of lacrosse balls, bands.

Strength: 3X315,360,405.

"Wittman" 1.5 Pood KB Swing, 15R
95# Power Clean, 15 R
Box Jumps, 2 feet, 15 R

Scale: 50#DB, Hang power clean, step ups. Only finished 5 R in 12:39.

Jeff Metzger 02-12-2011 10:07 AM

Re: Over 50 Crossfitters Sign In
 
Thanks to all for the condolences. It was sad but it was clearly time.

1.12.11 Saturday AM at the gym

Warmup
Jump rope practice
Leg and arm swing/circles
3x50 meters kareoke
10 remedial pvc overhead squats
2x50 kareoke
8 pvc ohs
1x50 kareoke
6 pvc ohs
Pvc burgener
1x1x10 hang power snatch 45#

WOD
Run 200 meters
15 hang power snatch 45#
200 meters
12 hps
200 meters
9 hps
200 meters
6 hps
200 meters
3 hps
200 meters
I lost track and did the 6 hps twice....12:45
Don't think I'll ever like running, but at least I didn't walk at all this time.

Deb Weber 02-12-2011 12:04 PM

Re: Over 50 Crossfitters Sign In
 
Cat, ditto.

[B]02.12.2011-Saturday
Weightlifting FDU[/B]

Warmup: airsquat, shoulder & hip mobility & stretch, ball back & chest, stretch quads, hams, et al....
Sn Press+OHS 2x10xbar
FSquat 1x10

[B]Snatch[/B] Not a good day, 10 chicken fingers and a beer for dinner at the hockey game probably wasn't the best idea.:rolleyes: (they had no MEAT in the place). Not feeling warmed up till the end of these....the different starting positions, PITA
Liftoff + Snatch
1x4xbar
1x2x20kg
Snatch
1x3x25kg
1x2x28kg
1x2x30kg
1x2x30kg
3x1x32kg

[B]Clean & Jerk[/B] Not bad; my foot slipped on the first couple so I stepped in that rosin - that was a mistake, not bad but short stepped a lot of the rest. Kept forgetting the clean landing position.
warmup w/bar
1x2x25kg
1x2x30kg
2x2x35kg
2x2x40kg
2x2x43kg
3x1x45kg

[B]Backsquat[/B]
3x35kg
5x40kg
3x3x45kg
3x2x50kg

Didn't seem like I accomplished a lot today; he kinda liked my clean and jerks. Got hollered at for putting my foot on the bar (a big no-no) and, with the cleans, same deal as the thrusters, I don't always land with my feet wide enough (clean landing position) so nowhere to go..... the two guys on the platform across from me were snatching a lot of weight. The one kid was next cleaning what looked like 145 if not more, and then jerking it into a snatch press squat? never seen anyone do that, esp. with that much weight.

Cliff Miller 02-12-2011 05:12 PM

Re: Over 50 Crossfitters Sign In
 
ditto for the cat. it's hard to lose a member of the family.

friday

physio who got almost complete range of motion in my shoulder after 1/2 hour of beating on it.

then off to the gym.

20 minutes of lower body single leged sled work with 25 lbs and then 14 minutes upper body left side sled work with 2 1/2 lbs. and so it starts.

saturday

zerker squats with cage (which is an amazing piece of equipment)

205-225-255-280

then 5x 9-75 degree standing ring rows and 9-good mornings with 50 lb chain around neck. 5:55 was slow but the coaches were more concered with range of motion than time.

then a chat with my coach. come monday he is going to have a 2 month plan for my rehab. both workouts and food wise.

looking forward to it since i did a food journal for the past week and am blown away at my diet since i think i fooled my self to thinking that it was fairly good. when in fact it sucked.

Pat Quigley 02-12-2011 05:47 PM

Re: Over 50 Crossfitters Sign In
 
Mobilty work. Today worked at Tribal Fitness. Got some great feedback and advice from the coach on planning workouts and structuring the powerlifting hybrid for the next several month.

Strength: Overhead press: 3X145,160,170.

WOD: AMRAP in 20 ": 400m run, 40 Wall Ball shots. Scale: Row. 2R, 180m row.

Michael Stiles 02-13-2011 10:04 AM

Re: Over 50 Crossfitters Sign In
 
[B]2/12[/B]
[B]2011 Adelando GP.[/B]
[U]WU[/U]
40 mins practice. 2 rounds of nasty course: 90% deep sand whoops / 10% motocross. Clean 260lbs x 5 as I kept stalling in soft stuff and dropping the dirt bike. Sled push bike through log section after coming up short on 2nd log and falling.

[U]WOD[/U]
70 mins race. 4 rounds of same. Past countdown clock at 2:20 which meant an additional lap for time of 1:21. 5th in class.

Longest and toughest race I have ever done. Could not have done this before CrossFit.

John Jaeckel 02-13-2011 01:16 PM

Re: Over 50 Crossfitters Sign In
 
Wendler 5/3/1, Month 1, Week 1
Dead Lift Day

WARM
500m Row (1:53)

DL
5x195
5x225
8x255

CASHOUT
20 Lunges

Doing OHS, DL and BP. Right now, my 1RMs are about 115 (OHS), 235 (BP) and 325 (DL).

Jim Colby 02-13-2011 06:59 PM

Re: Over 50 Crossfitters Sign In
 
[B][U]February 3-7[/U][/B]
Hard skiing with the boys in Park City, Alta and Snowbird. 3 powder days. Some good hiking. My training really paid off this year, as my legs were hardly sore at all. Well, they were a little sore by the last day, but not bad.

[B][U]February 8-12[/U][/B]
Crazy busy at the office, so no WODs at all.

[B][U]February 13[/U][/B]
2.6 mile hill run. Untimed (need a new watch). Felt lousy.

Signed up for the following events this year, so my training goals will be geared towards these:
- April 16-23 - ski trip to France
- May 15 - Half Marathon in Morristown
- July 3 - Sydenham Ontario sprint distance triathlon
- July 24 - NJ State Triathlon - Olympic distance
- Sept. 11 - Muskoka, Ontario Ironman 70.3 triathlon
- Oct. 16 - Toronto Waterfront Marathon
- Nov. 12 - NJ Tri-State tough mudder

Fun stuff. A soon-to-be empty-nester occupying his free time.

John Burch 02-14-2011 08:19 AM

Re: Over 50 Crossfitters Sign In
 
That's a full Plate Jim, Happy Hunting
2/11
wu 4x10 air squat 4x15 pushup
Reverse Hypers 3x10 @ 70 3x10 @ 120 4x10 @ 140
5 cleans @ 135
snatch press 4@95
front squat 3x6@ 135
O/H squat 2x10 @ 65 6@95

WOD 4 rounds
60 jumprope
15 KB swings @ 55
10 ABmat situp
8;14

Post 3x15 pullups

m/56/180

Michelle Simpson 02-14-2011 09:43 AM

Re: Over 50 Crossfitters Sign In
 
[B]2-12[/B]
Workout:
AMRAP 15 minutes
15 pull-ups (band)
30 second plank

I'm so stinking close to my pull-ups but close doesn't count.

[B]2-13[/B]
Clean & Jerk
1-7
75#-85#-90#-95#-100#(pr)-105X-85#

Good strong day.

1 hour flow yoga.

[B]2-14[/B]
Our box isn't having morning/lunch classes through Wednesday so this morning I hit the globo-gym for a good solid upper body strength day.

Jim Cordes 02-14-2011 09:54 AM

Re: Over 50 Crossfitters Sign In
 
2/14 WOD

Hang Squat Clean 1-1-1-1-1-1
115-125-135-135-145-155f
There were some intermediary fails at 135 and 145. At this point, it's mostly mental. I start thinking too much about the weight, then I start pulling with my arms instead of shrugging, and it fails from there.

Followed by:
Wall Ball Ladder (20#/14#)
3 -> 12 -> 3 (Following the squat ladder format)
Done as Rx'd. I was particularly pleased to do all reps legit, including squatting below parallel and ball to 10' mark.

The Claw

Jack Davis 02-14-2011 11:15 AM

Re: Over 50 Crossfitters Sign In
 
[B]2/11[/B]

"Whitman"

7 Rounds
15 KBS 1.5 Pood
15 Power Cleans @ 95lbs.
15 Box Jumps 24"

As Rxd: 31:03 Very Tough WOD

[B]2/12[/B]

AMRAP in 15 Min

15 CTB Pull ups
30 sec. L-Sits

As Rxd 4 Rounds

[B]2/13[/B]

Clean and Jerk 1x1x1x1x1x1x1

145, 155, 155, 165, 175, 175, 175 followed by

AMRAP in 15 min. of:
30 Wall balls (20lb)
20 Double unders.

3Rounds + 30 wall balls

Pat Quigley 02-14-2011 04:21 PM

Re: Over 50 Crossfitters Sign In
 
Jack nice going on Wittman. I stopped after 5R.

Mobility: hips, hamstrings, and quads.

Strength: Back Squat: 5X255,3X290,1X325,1X365.

Monday 110214

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Record wt for each round.
25, 35, 40,50,55. Next time I'll increase the weight.

Deb Weber 02-14-2011 06:34 PM

Re: Over 50 Crossfitters Sign In
 
Yeah, that kid with the squat jerks I think was a national schoolage champion.
I can hardly train, for staring at the others sometimes...

[B]02.14.2011-Monday
Weightlifting FDU[/B]
Warmup: Squats, shoulder circles, stretching, pressing, et al
[B]
Snatch Press/OHS[/B]
15kg/3+3
20kg/3+3 - 2
25kg/3+3 - 2
30kg/2+2 - 3
35kg/1+2 - 2
38kg/1+1 - 2 (1 miss)
40kg/1+1 - 4 (miss #2, #3 not low enough)

[B]Split Jerk[/B] from the rack; these weren't hard weight-wise, just need prax, I pressed out one at 46kg and 1 at 50kg
3x2x35kg
2x2x40kg
3x1x43kg
1x1x46kg
4x1x50kg

[B]Press[/B]
4x3x25kg

[B]Lunge[/B]
25kg/5+5 - 5

Jeff Metzger 02-14-2011 08:53 PM

Re: Over 50 Crossfitters Sign In
 
1.14.11 Monday night, Motown gym, Valentine's Day

Big hard night.

Warmup
Jump rope practice
PVC bar shoulder stretches
High knees 50 meters
Butt kicks 50 meters
Punter kicks 25 meters
Inchworm pushups 25 meters
Broad jumps 25 meters
Louie Simmons speed training
2x12 squats @ 55% max, for me that was a working weight of 100#
3x5 deadlifts @ 55% max, 115#

WOD, this killed me.
1000 meter row
50 thrusters, 45#
30 pullups, subbed jumping pullups.
Again, this killed me. Dead.
I was the slowest at 14:11.
Went out too hard on the row. Took me several minutes to stop wobbling around and get stable enough to do the thrusters and just broke it down into ten five rep sets. Same with the pullups.
But my recovery when I was done was noticeably quicker. Small victories...I'll take'm!

Cliff Miller 02-15-2011 12:16 AM

Re: Over 50 Crossfitters Sign In
 
after a slothfull sunday due to to much fun the night before back at it.

modified fight gone bad

air squats
back extension
20" box jump
sit ups
lunges

349

just started reading robb wolf's book the paleo solution. great book tons of info that is scary in hell in some reguards.

John Burch 02-15-2011 04:25 AM

Re: Over 50 Crossfitters Sign In
 
2/13
wu
3x10 air squat
2x20 GHD
Reverse hyper 2x10@100 3x10@120 3x10@130
4x10 racked lunge @65
2x10 O/H squat @65
DL 3@225 3@275 3@325

WOD 10 rounds
10 thrusters @ 65
10 24" box jump
20:25

m/56/180

John Jaeckel 02-15-2011 08:14 AM

Re: Over 50 Crossfitters Sign In
 
02.14.11

2 mile walk in the hills w/30 lb weight vest— nice little workout— really like the extended, moderate cardio effect of this in addition to the really high end taxing effects of a Tabata or rowing

02.15.11

Wender 5/3/1 Month 1, Week 1
BP Day

WARM
Run .25 mile
20 PVC Rollovers

BP
5x145
5x170
8x190

CASHOUT
12 dips (clean)
20 reps on crunch thingy at Globo


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