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at least you were there bill at least you were there :D

so last night after dinner i was saying to my wife "i really wonder just how far i walk at every day. i think i am going to go down the hill and get a pedometer."

and she says " oh hey, arron (our son) gave me one. here don't lose it"

(apparently those new fangled phones as opposed to my flip phone have an app for that)

so today on my off day from the gym......leaving the house till getting home 16,716 steps.

Re: Over 50 Crossfitters Sign In
 

Bill- That EVA looks interesting.....you know I like a good :run: Cliff- Happy to hear I'm not the only sole carrying around a Flip-Phone. :D

Sept. 22, 2016 Thursday

WU: Run 1 Lap then
20 Air-squats
30 Lunges
20 Sit-ups
15 Rings-Rows
20 Cradle-rocks

Back Squats: 5@135, 5@155, 3@165

Conditioning
50 Strict Press 95/65 went real lite.... did 10 Burpees
Each time bar is put down do 10 burpees

Core
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

9:51 43sec slower then my best

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nice work patrick.....i love my flip phone.....it does all i need a phone to do.....make and receive phone calls....it also has a text feature....:D

17,255 steps today

at the gym

front squat ot2m 2-2-2-2 135-155-175-185

concetric zerker good am 12-12-12-12 135-155-165-185

4 rounds double kb 12 swings
10 deadlifts 20kg

4 rounds 10 sit ups
20 sec. elbow plank hold

Re: Over 50 Crossfitters Sign In
 

Cliff, that's true. I've given up on pedometers since I tend to "eat" them, I.E. lose or break them!! :rofl: Awesome amounts of steps! I can barely get 10,000 on a good day!

Patrick, Yeah, Eva is something else! It was one of my longest WOD ever! Nice job on Annie! I've found if you can string the SUs or DUs unbroken, it REALLY cuts down the time!

10 Burpees (Yay! Burpees!!)

10 KBS, 1.5 Pood

Shoulder Press:
5 @ 95#
3 @ 110#
4 @ 120#

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saturday....life chores....

today

speed bench

axel bar bench 3-3-3-3-3-3 145-155-165-175-185-195

1 1 /2 dbell bench press 20-20 25-30lb

decline ez bar press 20-20 40-60 lbs

jumped in with the foundations class and did prowlers for 6 minutes

Re: Over 50 Crossfitters Sign In
 

Cliff, that (life chores) happens! Nice bench work! Prowlers and sleds are a blast!!

[B]WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Chin ups with 30 sec rest
25 Dead Bugs
30 sec Handstand hold
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
TK (Scaled)
20 min AMRAP:
8 Pullups
8 30" Box Step Ups
12 Russian KBS, 2 Pood

6 rounds + 1 Pull Up
[I]5 Pull ups less than 2 years ago! I used 24 " box then.[/I]

[B]Evening:[/B]
1 mi dogwalk
Back squat:
5 @ 115#
5 @ 145#
5 @ 175#
3x10 @ 145#

Re: Over 50 Crossfitters Sign In
 

bill i would usually agree that prowlers are a blast but i had a few to many wobbly pops saturday night and was using them to clear the head at the end of my work out......

tonight

apparently you need to completly read the program for the day

started with 1 rm sumo dead lift 405lbs and then found out that depending on your competition stance i was actually susposed to do frog stance dead lifts 1 rm 405 lbs

back step lunge 6-6-6-6 12-16-20-24 kg kb's

dimmel deads 20-20 135-155

back extension 5 x 10

Re: Over 50 Crossfitters Sign In
 

Cliff, I never heard of prowler therapy for hangovers! :rofl: impressive DLs!

[B]WU:[/B]
500 m row
10 SUs with a DU attempt [I](Didn't make one! :ranting2:)[/I]
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 30 sec rest between
10 Burpees (Yay! Burpees!!)
Burgner warmup

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

25:09

[I]I clipped 4:04 off my last attempt of this on 23 September 2014! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 1.5 Pood KBS
Bench Press:
5 @ 60#
5 @ 75#
5 @ 90#
3x10 @ 75#

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bill i have used to many saturday and sunday's at cross fit as hangover therapy.....i figure self inflicted is no reason to miss a work out no matter how bad you feel you did it to your self so pay the piper:D

nice work out there today btw......

tonight

accessory nite

2 k.m. sled drag 45lb plate

100 large green band good mornings

Re: Over 50 Crossfitters Sign In
 

Cliff, I've never heard of that remedy. But if it works... more power to ya!

[B]WU:[/B]
1 mi run
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 30 rest between them
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95)
20 Hand Release Push-Up
Row 500m
15 Front Squat (#135)
20 Hand Release Push-Up
Row 500m
15 Back Squat (#135)
20 Hand Release Push-Up

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

16:19

[I]Clipped 1 min off my last attempt on 24 Sept 2014! :pepper:[/I]

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