Re: Over 50 Crossfitters Sign In
 

Great work guys!! I love hitting up the beer & wine store during a WOD, Cliff! :rofl: Belated happy birthday to your Mrs! Jan, we don't have a winter break. My sisters in New York have winter breaks sometime in February. We are having an early spring! Alden, sounds like you are doing the right thing skiing! I burn at the mention of of sun!! :rofl: That app sounds interesting!

1+ mi dogwalk (In REALLY DENSE fog)

10 Burpees (Yay! Burpees!!)

10 Pullups

shoulder press:
5 @ 95#
3 @ 110#
3 @ 120#

Back squat:
5 @ 115#
5 @ 145#
5 @ 175#

Re: Over 50 Crossfitters Sign In
 

Got to the box. There was good news and bad news. The box was roped off due to the condition of the floor (BAD!!!)!! :mad: However, in the large free weight area, (our original box), there were two Rogue lifting platforms!! :pepper::pepper: Sweet!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 3)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
1 headstand
10 pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 Snatch Complex (Power Snatch, Squat Snatch, OHS)
45#, 65#, 75#, 95#, 115# (f) :shrug:, 105#
Then
3 RFT:
25 AbMat sit-ups
25 12# WBS
25 20" Step ups (it was supposed to be 24" box jumps. My knee wasn't feeling good!)

11:28

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

Re: Over 50 Crossfitters Sign In
 

Very simple and Basic today:

Bike 10min

Standing Barbell Curls
10reps: empty barbell,30kg,40kg, 7x50kg x2, 10reps:40kg,30kg,empty barbell

Dumbell Bench press:
10reps: 12,5kg,20kg,27.5kg,35kg,5/40kg x2, 10/20kg

Close grip lat pulldown:
10reps: 40kg,50kg,50kg

Two sets of 10reps situps on the floor, slowly count to fifteen Plank after each set.

Re: Over 50 Crossfitters Sign In
 

Simple and basic, but nice work, Jan!

[B]WU:[/B]
1 mi run
1 min on the Jacobs Ladder, 115 flights
10 10 SUs with a DU attempt (got 1)
10 leg swings on each leg in both directions
10 air squats
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
30 med ball cleans, 10 to 12#
30 Dips
30 med ball cleans, 10 to 12#
30 Pullups
30 med ball cleans, 10 to 12#
30 Pushups
30 med ball cleans, 10 to 12#

12:27

[I]The Pullups were the choke point on this one. My arms were sore on this.[/I]

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

Re: Over 50 Crossfitters Sign In
 

nice way to spend your winter alden....good on you for getting in so many days on the hill

jan and bill....nice work as usual....:D

yesterday

since i opened my big mouth with a new challenge since the marathon row went so well :rofl: our box is located in the industrial park and in the next couple of weeks we will have 2 brewery's, a cidery and a pizza shop....so i figured st patty's day is in march and what better thing than to do but drink beer on st patty's day which just happens to be a friday night......teams of four....a prowler and a sled w/ a 45 lb plate.....have to get 2 growlers at each place and a large pizza....winning team will be based on time and lowest combined weight of growlers and pizza at the end.....i had lots of interest right off the bat...

so yesterday i thought it might be a good idea to try a long distance prowler push.....800 m....it sucked big time.....and when i got back my coach pointed out that it is the 2nd to last open work out on st patty's day....oh well we will do it on a nice summers afternoon

then i did 50 20 lb wall ball, rowed 2000 m and 100 large green band good mornnings

45 minute dog walk

tonight

camber bar bench press 1 rm 225lbs

bench dbell press 20-20 50-55

bent row 10-10-10-10-10 65-85-105-115-125

decline dbell press 20-20 50-55

incline row n mag grip 10-10-10-10 75-85-95-105

100 red band pull apts

Re: Over 50 Crossfitters Sign In
 

2/20
Row 1500m; t-spine mobility
Russian twists 10, 20, 30, 35 X10
KB swings 35 X4X25

2/21
DB OH press 10, 20, 30, 30 X10
Pull-ups 7, 5,6
Turkish sit-ups 20# X20
Bent over KB rows 45 X5X12
Pushups X3X10

2/23
Warmup:
DB OH press 10, 15, 20, 25 X10
Bent over DB rows 52# X4X12
Push-ups X2X10
Workout: ;)
Powder day at Copper Mountain Resort with some friends who love it as much as we do. 21,800' vertical

Re: Over 50 Crossfitters Sign In
 

Cliff, All I can say is - WOW!! A WOD after my own heart!! Of course, pizza on St. Patrick's Day?!? It's just not done! :rofl: Great work, BTW!

Awesome Work Alden! The skiing sounds great!!

[B]23 February:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4!)
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
300 SUs
10 HSPUs
20 Squat clean Thrusters, 135#
10 HSPUs
300 SUs

11:07

[I]I was only able to do 6 because after dropping the weight, the gym staff said I had to stop. :shrug: oh, well.[/I]

Re: Over 50 Crossfitters Sign In
 

thanks bill...we are not going to be able to do it st. patty's day though because it is second to last open wod.....we will do it late spring up here in any case and i will for sure to report back

nice work on that wod as well....even if you did get busted

last night

6 minute amrap 3 tire flips, 6 135 lb bench press.....i lost count by the end but had to split the bp into sets of 3.....was a fun work out

concentric zerker good morning camber bar 8-8-8-8 135-145-155-165

deficit kb deads 4 x 20 20 kilo kb

45 lb 800 m rhino walk past the beer store...yes i picked up an 8 pac

watched the first of the competitors taking on 17.1 glad i switched to the powerlifting side of things

Re: Over 50 Crossfitters Sign In
 

It's the thought Cliff! :rofl: Sounds like you're doing something similar to my doing Pullups or chinups before getting a beer from the garage fridge! :rofl: Nice work!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
Dead lift:
5 @ 125#
5 @ 155#
5 @ 185#

Re: Over 50 Crossfitters Sign In
 

Another 1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
Shoulder Press:
5 @ 50#
5 @ 65#
5 @ 75#
3x10 @ 65#