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Cliff Miller 09-18-2014 07:39 AM

Re: Over 50 Crossfitters Sign In
 
DBs Held on Shoulders: 3-3-3-3-3 24" box jumps

*stepping down

8,12,15,20,25

Back Squat: 1RM (avg. bands) the bands were anything but average :rofl: they were the bigger black one that really had some tension 225lbs

Stiff Leg Sumo Deads: 8-8-8 185,205,225

for time:
100 Medball Front Squats (20) got the coach to let me do this with a 20lb weight vest as i was going to run into trouble holding the med ball the way he wanted me to 3:05

3 rounds of:
1min. Standing abs
1min. Standing KB Oblique Crunch
1min. Standing KB Oblique Crunch

16 kg kb for above

Jim Cordes 09-18-2014 10:32 AM

Re: Over 50 Crossfitters Sign In
 
9/18 WOD
A. Russian Step ups, 10 reps per leg, rest :30 b/t legs, 1:00 b/t sets
Used 15# dumbbells. These got heavy by the end.
B. Tabata Double unders
21.
Started slow (21) so just kept at it. If I went straight through, took about 12 seconds, but a couple of misses made it tight.

+
EMOTM 15:00
1st - 2-5 bar rollouts
2nd - 10 Reverse Walking Lunges (weight held to chest)
3rd - 5-10 burpees
Used 45# plate for reverse walking lunges.

Claw

JT Kalnay 09-18-2014 03:49 PM

Re: Over 50 Crossfitters Sign In
 
Thursday September 18, 2014

Snatch Practice
5x75
5x105
5x135
5x165 (missed all 5)

Missing all five attempts at 75kg is not a good sign for Sunday's competition in Columbus... Luckily Friday and Saturday are rest days where I may regain some strength and resiliency.

Alden Hingle 09-18-2014 05:11 PM

Re: Over 50 Crossfitters Sign In
 
9/18
WU: Row 1km; t-spine mobility; overhead press 45, 55X5/ 70X3
Workout:
Overhead press 75, 85X8/ 90X11
Pull-ups BWX8/ +15 X7, 5, 6, 5, 4 (27 total)
Cash out:
35# KB swings X150 4:52

Bill Hoogsteden 09-18-2014 05:37 PM

Re: Over 50 Crossfitters Sign In
 
Nice work guys!

[B]WU:[/B]
400m run
50+SUs
10 Leg Swings, each leg

[B]WOD:[/B]
10 RFT:
3 DLs @225#
20 Shoulder Taps
10 Pull Ups
20 Shoulder Taps

27:45

[I]I scaled this WOD since My HandStand walks aren't there yet. :D The DLs seemed to be the easiest part of the WOD. I wished I had went heavier. My time wasn't the slowest, but I was happy I was able to break 30 min![/I]

JT Kalnay 09-19-2014 11:50 AM

Re: Over 50 Crossfitters Sign In
 
Friday September 19, 2014

Rest Day.

Rest IS training (after hard work).

Pat Quigley 09-19-2014 05:26 PM

Re: Over 50 Crossfitters Sign In
 
Thursday: pool day
4 rounds of 3x50 w. 15 sec. rest in between. 50 yards sculling between rounds. 50 years pull as warm down.

Friday. Tie up deload week

DL 5X225,230,250.
5 rounds untimed 10XGHD situps/back ext.
SP: 5X105,125,135.

Onto the next Wendler cycle next week.

Bill Hoogsteden 09-19-2014 05:27 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1242342]...Rest Day.

Rest IS training (after hard work).[/QUOTE] AMEN JT!!

[B]WU:[/B]
400m run
10 Leg Swings (Each leg, Both directions)
10 Air squats
10 45# OHS

[B]WOD:[/B]
For time
10 Back Squat (185/115)
10 Double Unders
9 Back Squat
20 Double Unders
8 Back Squat
30 Double Unders
7 Back Squat
40 Double Unders
6 Back Squat
50 Double Unders
5 Back Squat
60 Double Unders
4 Back Squat
70 Double Unders
3 Back Squat
80 Double Unders
2 Back Squat
90 Double Unders
1 Back Squat
100 Double Unders

Subbed SUs for DUs

22:34

[I]This was like the Open WODs with Karen followed by DUs. I did the 1st 10 Back Squats straight. Unfortunately, I wasn't able to keep that up for the next 3 rounds. Once I got to the 5th round, I was able to do them straight. However, the SUs were piling on and I felt like I could barely jump! I was glad when it was over! The other thing was I was feeling the GHD sit ups back on Wednesday![/I]

JT Kalnay 09-20-2014 07:44 AM

Re: Over 50 Crossfitters Sign In
 
Saturday September 20, 2014

Complete rest day (competition tomorrow in Columbus).

Pat Quigley 09-20-2014 12:32 PM

Re: Over 50 Crossfitters Sign In
 
Bill , awesome work. JT, good luck in the competition.

Swim workout"

4 rounds of 4X50 kick w. fins and board w. 15 sec rest in between. 50 yard sculling in between rounds. This week reps per round increased. Cool down with 100 yards pulling with buoy and swim paddles.

JT Kalnay 09-21-2014 05:32 PM

Re: Over 50 Crossfitters Sign In
 
@Pat, thanks for the encouragement.

Sunday September 21, 2014

Oly Comp At Fit Club in Columbus

Snatch
70, hit
75, hit
80, hit (PR by 2kg)

C&J
102, hit (repeating the 182 kg qualifying total for 2015 pan am games)
109, hit
114 (PR attempt, made the clean, it felt like I had a house on my chest, finally controlled my breathing but couldn't remember my cue and had an EPIC failure (which will probably go viral on YouTube) on the jerk. I landed on my elbow but wasn't seriously injured, just a bruise).

Am very happy that I went for the 114PR attempt. Need to get to 90 on the snatch and 120 on the C&J. One step at a time. Next meet is American Master's Championship on 11/1 in Savannah Georgia. Lots of volume and skill work and weight loss in the next six weeks.

Cliff Miller 09-22-2014 06:05 AM

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

friday nite


7 rounds for time of:
time cap: 20min.
7 DB Bench 25lb dbell
7 Back Squats 135 lbs
7/s Step ups (16")
7 Toe Touches
7 Deadlifts (245)
7 Russian KB Swings
7 Supine MAG Grip Rows (M)

315 reps.....finally stopped sweating a couple of hours later after dinner and a shower :shrug:

saturday

SS Box Squat: 8x2
green bands 225 lbs

for time:
30cal. Row
30 Incline Push-up to Box Jumps (20)
30 Deadlift (135)
30 Goblet Squats (32)

7:14

Weighted Sit-ups: 3x30 25lb dbell
*1min. rest between sets


keep up the great work all

JT Kalnay 09-22-2014 10:50 AM

Re: Over 50 Crossfitters Sign In
 
@Cliff, I'm sweating just reading that beast

Monday September 22, 2014
5 weeks and 6 days until American Master's Championship

Mobility
Rowed 500m
100 single unders
10 double unders

Snatch Practice
5x75
5x105
5x135
5x145 (the upside of getting a snatch PR (80kg) is that you get the PR, the downside is that 80% of the new PR makes every training session after that harder...

OHS
5x11#
5x45#

Front Squat
5x145#

Jim Cordes 09-22-2014 01:37 PM

Re: Over 50 Crossfitters Sign In
 
9/20 Saturday partner WOD
AMRAP 20 as a team:
100 double under buy in, then
Partner 1:
5 wall balls
7 burpees
9 goblet squats
Partner 2:
Plank hold
Switch.

8.5 rounds for Claugie to lead the pack! :kicking0:
(Claw + Augie, combined age 104)

Link to whiteboard: [url]https://www.flickr.com/photos/93561498@N00/15324709715/[/url]

Claw

Pat Quigley 09-22-2014 03:03 PM

Re: Over 50 Crossfitters Sign In
 
Wendler, Cycle 2, Wave A, BS
5X 250,265,280
Assist: 5X10 Good mornings
5X10 185 BS w. chains untimes.

Alden Hingle 09-22-2014 04:46 PM

Re: Over 50 Crossfitters Sign In
 
@JT - Congratulations on your PR

@Cliff - You are a monster! I hurt just to read that

9/19
Workout: Split squats 20, 25, 25 X8; goblet squats 25, 35, 45 X10
Cash out: KB swings 35# X100 2:59

9/20 Motorcycle ride 100+ miles of dirt on the historic mining roads in the area

9/21 Week 2 of 8/6/3 (a modification of Wendler 5/3/1)
Workout: Deadlifts 90, 100 X6/ 110 X20; T2B X10X3; farmers carry 52#/side X100 yds
Cashout: KB swings 35# X160/ 45# X20

9/22
WU: Row 1km; walking lunges X20 yds X2; t-spine mobility; overhead press 45, 60, 70 X5
Workout:
Overhead press 80, 90 X6/ 95 X12
Pull-ups BW X10/ +15 X 8, 6, 5, 4, 5
Cashout: hip and back stretching

Bill Hoogsteden 09-22-2014 06:34 PM

Re: Over 50 Crossfitters Sign In
 
JT, It never gets easier! :D

Awesome stuff guys!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (Each leg, both directions)
10 Air Squats
15 sec fingertip plank
10 Push ups
10 Bar Taps
10 45# Presses
10 45# OHS

[B]WOD:[/B]
“TK”

AMRAP 20 min

8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

Scaled with 24" box & Russian KBS

6 rounds & 6 Pull Ups

[I]This was easier than I thought it would be. I was going to try 28" but my head wasn't in it! Still, it was taking me a little over 3 min per round to complete them. At least I wasn't least amount of rounds on the board![/I]

Alden Hingle 09-23-2014 05:25 PM

Re: Over 50 Crossfitters Sign In
 
9/23
WU: Row 1km; t-spine mobility; walking lunges X20ydsX2; shoulder mobility
Workout: AMRAP 12:00
Pull-ups X3
Push-ups X6
Air squats X9
KB swings 35# X12
7 rounds plus 3, pull-ups, 6 push-ups, 9 squats and 7 swings
Cash out:
Snatch practice pvc, 30, 50 X5

Bill Hoogsteden 09-23-2014 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Nice AMRAP Alden!!

[B]WU:
(At the base Globo)[/B]
500m row
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 Sec finger tip plank
10 Push ups
5, 4, 3, 2, 1 Pull Ups
10 45# Presses
10 45# OHS
Burgener Warm Up

[B]WOD:[/B]
For Time:
200m run
10 95# Power Snatches
400m run
10 135# Power Cleans
800m run
10 135# Power Cleans
400m run
10 95# Power Snatches
200m run

29:13

[I]I had to go with Power Cleans and Snatches because "you can't drop weights" at the Base Globo and my knee was talking. The runs were slow, and I got a hasty shin splint after the 800m run. I NEED more OLY work! :shrug:[/I]

JT Kalnay 09-24-2014 05:37 AM

Re: Over 50 Crossfitters Sign In
 
@Claugie, way to rep for the silver backs!

Tuesday September 23, 2014

Mobility
This took the form of a 45 minute yoga class.
Yoga is hard.
How's that for a Hemingway-esque simple declarative sentence that is unadorned with any prosaic artifice?
Yoga is really effin hard.

5 Rounds of Continuous Movement
BP with increasing weights up to 245#
Lat Pulls for early rounds, pullups for later rounds
dips
10# kb swings

As the BP weights got higher the reps got lower.

I feel like I have a cold this morning.

Did I mention that YOGA is HARD.

JT Kalnay 09-24-2014 10:11 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday September 24, 2014

Warmup & Mobility

Knee rebending deadlifts

C&J practice
10x95
5x145
5x195

Knee rebending deadlifts

Walking lunges with 45# bar overhead (OMG....)

Cliff Miller 09-24-2014 11:02 AM

Re: Over 50 Crossfitters Sign In
 
great work guys.....busy life so far this week

monday


Multi Grip: 1RM (W) 195lbs...shoulder was getting achey

Ext. Rot. Band Pulls: 4x20/s

12 Pin Press: 3RM (Minis) 150lbs

Tate Press: 10-10-10 45-55-65


DB Sit-ups: 3x15 25lbs.....ended up with huge red welt on tailbone


tuesday


Vested Box Squat to Box Jumps: 3-3-3-3-3 16" box to 24" 20lb weight vest
*stepping down

1" Deficit Box Squat: 1RM 275lbs...squatting to a 15" box

SS Concentric Good Mornings: 5-5-5 125-135-145

Snatch Grip 3" Block Pulls: 8-8-8 225 lbs

Russian Twists: 3x20
**ankle weights if easy;) ya right....just put on 5 lbs per side.

Bill Hoogsteden 09-24-2014 05:35 PM

Re: Over 50 Crossfitters Sign In
 
Nice C&J's JT!

Box squats to box jumps scare me!! Nice WOD JT!!

[B]WU:
Still at Base Globo!![/B]
.333333333mi run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 sec fingertip plank
10 Push ups
5, 4, 3, 2, 1 Pull Ups
10 sit ups
10 hollow Rocks

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95/45)
20 Hand Release Push-Up
Row 500m
15 Front Squat (#135/85)
20 Hand Release Push-Up
Row 500m
15 Back Squat (#175/125) [I](Scaled to 135#)[/I]
20 Hand Release Push-Up
Row 500m

Do not use a sqat rack. Clean/snatch weight from floor.

Did up to the 2 round of HRPUs @ 11:15, then I had shut off my stopwatch! :ranting2:
Did the next 500m row in ~2min. I finished the rest in about 17:15, give or take!:shrug:

[I]I was able to row at a 2:00- 2:10 pace for all the rows. I tried to clean 155# for the Back Squats, but it wasn't happening today. Part of the problem is that I was doing it on the Globo's upper track exercise area. This meant I couldn't make too much noise with the weights! I could feel the effect of all the leg work on my Push ups. Actually, it wasn't a bad WOD.[/I]

JT Kalnay 09-25-2014 12:50 PM

Re: Over 50 Crossfitters Sign In
 
Thursday September 25, 2014

Rest/Sick/Allergy Day

AMRAP, 24 hours
sniffle, sneeze, blow nose, wipe runny nose, try to nap until post nasal drip makes you gag and feel the scratchy throat, scratch dry eyes, ....

Cliff Miller 09-25-2014 02:09 PM

Re: Over 50 Crossfitters Sign In
 
JT....get the wife to make some chicken soup, curl up with a blankie and watch the peoples court you will feel better in no time :kicking0:

bill.....yup the first couple of times i did vested box squat to box jumps and even box jumps with dbell is scared me. now that i am kinda used to them i just have to remind myself not to push to hard and go to heavy

last nite.....

for time:
*athletes bring a pack weighing (20#) i loaded my camelbak with water, a dozen of canada's finest and a lb of back bacon to make my 20 lbs.
100 MAG Grip Supine Rows
100 Incline Push-ups
5000m Row

35:20......in retrospect perhaps not the best choice of packs to use as i felt like i was going to go off the back end of the rower for the entire 5,000 meters. my shoulders are toast today but man did i sleep good last nite.

Jim Cordes 09-25-2014 03:13 PM

Re: Over 50 Crossfitters Sign In
 
9/25 WOD
A. Back Squat % of 1RM (21X1)
5x65%, 5x75%, 5x85%, 3x90%, 2@95%
My one-rep max is 255 but I ended up going with less weight.
165-185-205-1@225-1@225 (bailed 2nd rep)

B. EMOTM 20:00
Min 1: 3-5 wallwalks
Min 2: 10-15 SDHP (1.5/2pd)
Min 3: 5-10 HSPU
Min 4: 10-15 RKBS (1.5/2pd)
Done but with the lower end of the rep count except for RKBS.

Life conspired to keep me out of the gym since Saturday and plopped my on my butt all day yesterday driving to O.C., sitting in court, and driving back. The crappy food and drink yesterday, however, was all on me.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15167879160/[/url]

Claw

Bill Hoogsteden 09-25-2014 05:57 PM

Re: Over 50 Crossfitters Sign In
 
JT, Hope you feel better!

Cliff, What a brutal WOD!! Nice job!

Claw, Super Back Squat lifting!! Nice EMOTM! (I HATE Wall Walks! :D)

[B]WU:[/B]
500m row
100+ SUs
10 Leg swings (Each Leg, Both directions)
10 Air Squats
30 sec fingertip plank
10 Push Ups
10 Bar Taps
5, 4, 3, 2, 1 Pull Ups
10 AbMat sit ups
10 45# presses
10 45# OHS

[B]WOD:[/B]
5, 4, 3, 2, 1, 1, 1
Deadlift
135#(5), 225#(4), 315#(3), 335#(2), 355#(1), 365#(f), 315#(1), 345#(f)

3RFT:
400m run
20 TTB

14:35

[I]I was unhappy about the DLs. At least I was able to pull 355. Though, I wanted to try 375. I felt 365 in my back!
The metcon went smooth. I was able to hold on to the bar for at least 6 reps on each round. Not a bad day![/I]

Alden Hingle 09-25-2014 08:05 PM

Re: Over 50 Crossfitters Sign In
 
Great work everyone!

9/25
WU:
Row 1km; pull-ups 10, 7, 6; walking lunges X20yds; split squats BW, 15, 18X5
Workout:
Split squats 21, 24 X6/ 27 X12
Cash out:
KB swings 35# X100 3:30

I'm trying to add KB swings to every workout to burn off some waist. Too much of "the good life" this summer between camping, motorcycle trips and visitors. I am supposed to be in a military wedding in January and I need to delete about 3" of waist to get into my dress blues.

JT Kalnay 09-26-2014 04:11 PM

Re: Over 50 Crossfitters Sign In
 
Friday September 26, 2014

Mobility

Claritin Powered Snatch Practice

Knee rebending deadlift warmups

10x40kg (was moving slow and trying to rebend the knees)
5x50kg
5x60kg
5x70kg (missed two of these, #1 and #4, wasn't moving fast enough)

Alden Hingle 09-26-2014 04:14 PM

Re: Over 50 Crossfitters Sign In
 
9/26 Hike Pancake Rocks and Horsethief Falls trails
7 miles, 1400' elevation gain, max elevation 11,085'
Cashout: Weight vest pushups BW x10/ +12,+15,+18 x5/ +21, +24 x6/ +27 x11

Bill Hoogsteden 09-26-2014 06:32 PM

Re: Over 50 Crossfitters Sign In
 
Alden, Sounds like a fun hike!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
30 sec fingertip plank
10 push ups
10 bar taps
10 45# Presses
10 45# OHS

[B]WOD:[/B]
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood [I](Russian Swing)[/I]
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (YAY! BURPEES!!)
50 Double unders [I](Subbed 156 SUs)[/I]

Complete 52 reps of each exercise instead of just 50 to wish Mona a very Happy Birthday!

41:21

[I]Wow! What a slog! All my goats were showcased in this one! Still I tried to be as consistent as possible on this one.[/I]

JT Kalnay 09-27-2014 10:12 AM

Re: Over 50 Crossfitters Sign In
 
@Bill, there's nothing like a multiple goat exposure day is there...

Saturday September 27, 2014

My back felt 99% this morning, the best it's felt since falling in the shower on 7-8-14.

Warmup with some mobility

Deadlifts to 475#
missed at 495 and 500, but got both off the ground
[url]http://youtu.be/5rMymSCHVw8[/url]

Knee bending deadlifts
25x135 with snatch grip

KB snatches
20x10#
20x15#
20x20#
20x35#

Good day in the shed with Tim, Jeff, and Rhonda.

Alden Hingle 09-27-2014 12:31 PM

Re: Over 50 Crossfitters Sign In
 
@Bill - It was a great hike. The aspens are turning and the view from the top was spectacular.

9/27 Hill workout
60 minutes of riding steep hills on the mountain bikes.

JT Kalnay 09-28-2014 09:27 AM

Re: Over 50 Crossfitters Sign In
 
Sunday September 28, 2014

OHS
10xpvc
10x11# training bar
10x45# bar
10x75# (these were really hard)

Metcon
10 burpee buy-in (Yay burpees!)
5 rounds of:
3 pullups
5 pushups
7 air squats
10 burpee cash-out (Yay burpees!)

Skill Work
50 single unders
10 alternating single and double unders
40 double unders in a row (then someone turned off the oxygen)

Training for Oly Lifting has made me better at Oly lifting and worse at everything else.

Jim Cordes 09-29-2014 01:48 PM

Re: Over 50 Crossfitters Sign In
 
9/26 WOD (5 PM)
A. Narrow Grip Bench Press, 5,5,5,5,5 (31X1), 2:00 rest
75-95-115-125-124(4)
B1. Bent Over Row, 5-7 reps, (31X1), x3, :30 rest
Started with 135 but went down to 115. Still a little fast on the descents.
B2. Cuban Press (DB), 10 reps, 1:00 rest
Used 15's.

+ 15-12-9-6-3
Pull-ups
Push Press 95/135
5:37 using 95's.

This was a real arm-burner.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 65/sizes/l


9/29 WOD
A. Reverse Tabata L- Hang (10 sec/20 sec x 8)

B1. KB Front Squats (double bells) 5 x 5-7reps @90 sec rest - 5 Rounds.
B2. KB Press (double bells) 5-7 reps @90 sec rest - 5 rounds.
Used 1.0 then 1.5 pood bells on the front squats, 1.0 on the presses. Had difficulty keeping the 1.5's in the front rack on the squats.

C. 5 RFT: 200 M Run, 10 K2E's, 10 MB V-twists (L/R = 1)
9:21

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 10/sizes/l

Claw

Alden Hingle 09-29-2014 06:46 PM

Re: Over 50 Crossfitters Sign In
 
9/29 8/6/3 week 3 Deadlifts
WU:
Row 500m; pull-ups 10x3; walking lunges 20yds X2; t-spine mobility; deadlifts 50, 65, 75 X5
Workout:
Deadlifts 95 x8/ 110 x6/ 115 x20
T2B x10x3
TGU 35# x10
Cash out:
KB swings 35x150 4:53
KB swings 45x25
Farmer's carry 52/side x80 yds

Cliff Miller 09-30-2014 06:47 AM

Re: Over 50 Crossfitters Sign In
 
great work as usual guys.....all still having fun as well :)

this past weekend was our box's fall challenge

160 athletes over the weekend

i cooked 14 pork butts, 20 lbs of tilapia, 30 dozen eggs, 30 lbs of sausage and a whole bunch of veggies and salads were made to feed the vollies....it was an epic 2 days for all

last nite in the gym

10, 8, 6, 4, 2 cal rows with 1 bench press in between for max weight 8 minute time cap

got to 215lbs had 220 moving but stalled out 3/4's of the way up.

still pretty tired from the weekend though

JT Kalnay 09-30-2014 07:53 AM

Re: Over 50 Crossfitters Sign In
 
Monday September 29, 2014

Up at oh dark thirty, long travel day, then a nice walk in the desert.

Jim Cordes 09-30-2014 11:24 AM

Re: Over 50 Crossfitters Sign In
 
9/30 WOD
A1. Straight Leg DL 5 x 5-7 reps (4031) @90 sec rest.
95 then 115.
Did not go all the way to the floor because I lost my lumbar curve if I went that far. Fooled around with grip on each set (normal, hook grip, reversed hands, reversed hands the other way) because grip was turning into the limiting factor.

A2. Dumbbell B.O.R 5 x 5-7 reps (4031) @90 sec rest.
35 then 40.
Very slow tempo helped me focus on form. For some reason I only did 5 of A1 and A2 instead of 7. That wasn't intentional.

B. 30-25-20-15-10-5: Wall Balls, Sit Ups, Seconds of Hollow Hold
11:59.
Was tempted to skip the WOD today because of all the wall balls. And sit ups. And hollow holds. But I didn't want to be that guy.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15380360856/[/url]

Claw

Bill Hoogsteden 09-30-2014 07:01 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff guys!!

[B]29 Sept
@ Base Globo!
WU:[/B]
100+SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
34 sec fingertip Plank
10 Push Ups
5, 4, 3, 2, 1 Pull Ups
10 Hollow Rocks
10 sit ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Jerry

1 mile run
2000 m row
1 mile run

31:44

[I]My slowest Jerry time yet :( 40 sec slower than in 2012 & 2:17 slower then in Oct 2013.[/I]

[B]30 Sept:
WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
24 sec fingertip Plank
10 Push Ups
5, 4, 3, 2, 2 Pull Ups
10 Hollow Rocks
10 sit ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
AMRAP 15 Mins
5 Front Squats (#155/#95)
10 Burpees
15 push-up

Rx,
5 rounds & 1 Front squat

[I]WHO’s bright idea was it to have Push Ups AFTER Burpees!! (YAY! BURPEES!!):ranting2:[/I]


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