Re: Over 50 Crossfitters Sign In
 

08.02.10:
Month 5, Week 4 (De-Load Phase), Wendler 5/3/1 OHS Day

WARMUP—
OHS
5x55
5x65
3x80

STRENGTH—
OHS
5x85
5x95
5x100

WOD—
Swim 250m
5:40

Re: Over 50 Crossfitters Sign In
 

[B]08.01.2010-Sunday REST DAY[/B]
AM: 30 Burpees 15# Vest


[B]08.02.2010-Monday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup - Row 500 (1:55), step & stretch, step & pull, ham kick, lunge & twist, floor sweepers, shoulder mobility & stretch...

WOD:
For time:
run 800 meters
21-15-9: deadlifts - 185# (135#), ring dips
run 800 meters
[B]17:58 scaled up 155#[/B]
Not my best work; not feeling well today, stomach - cramping etc. Ugh!!
Used the skinny band for full ROM dips...

Re: Over 50 Crossfitters Sign In
 

10 x 100m repeats.
Down a slight grade 19 - 25 seconds, mostly 24.
Up a slight grade 20 - 25 seconds, mostly 24.
Really worked on pulling feet up, not pushing off. (Pose stuff)
The cool bit is that last year this would have crippled my knees for months! Now, no problems! Less weight, better technique.

She Who Must Be Obeyed:
Downs 17 - 20
Ups 17 - 22

Re: Over 50 Crossfitters Sign In
 

Welcome to the White's

Wu
run 1 mile
15 burpee
10 pushup
15 squat
run 1 mile
10 burpee
5 pushup
10 squat
stretch
3x20 GHD back extensions
3x20 GHD situps

C&J
3@95#
3@115
1@135
1@155
1@165

row 200m 8:28

10-1
1-10
SDLHP @95#
ring dips

60 single jump rope after each 11

m/55/178 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

[B][I]100802 MONDAY

WOD: For time:
[/I][/B]400m run, then 21-15-9 of
Front Squats 95#/65#
Sumo dead lift high pulls
Push-ups
Finish with 400m run
[B]TIME = 16:26 approx. [/B]Subtracted a minute for two trips up/down stairs to the treadmill, resetting it and ramping it up to 5.5 mph.

Re: Over 50 Crossfitters Sign In
 

[B]08.03.2010-Tuesday[/B]
AM: 30 Burpees 15# Vest

PM at home (birthday party tonite): Warmup Run 400, step & stretch, step & pull, ham kick, lunge & twist, floor sweepers, shoulder mobility & stretch

[B]WOD:[/B]
4 rounds for time of:
5 hang power snatch - 95# (55#)
15 overhead squats - 95# (55#)
30 pull-ups
[B]30:33 Modified[/B] I used 75# and did 5 Pushpress, 10 Front Squats, but duh I did 5 rounds. Taped my pullup bar, used homemade tape grips that worked great for 60-70 pullups. Then switched to gloves. Couple rips but nothing like bare handed. I stopped at 100 pullups - did 20 bent rows w/75#, and a 5th round with 30 bent row. I should've just finished the 20 pullups.:o

Run 400

Re: Over 50 Crossfitters Sign In
 

I go away for a couple of days & WOW!

Marianne - Awesome Nancy time! Nancy is a Nasty Girl!!

Pat - I am impressed!

Steve - Awesome! You still doing PT?

The Whites - Awesome sprinting! (I'm jealous! ;))

Deb - You're killing me with those weighted Burpees! (Yay! Burpees!);)

[B]Monday

WU:[/B]
150 single unders [I](tried to do 'em Deb's & Terry's suggestions!)[/I]
10x2
45# push presses
45# OHS

[B]WOD[/B][LEFT][FONT=Verdana][COLOR=Black][B]10 RFT: [/B][/COLOR][/FONT]
[FONT=Verdana][COLOR=Black][B][I]10 Pull-ups[/I][/B][/COLOR][/FONT]
[FONT=Verdana][COLOR=Black][B][I]10 Dips[/I][/B][/COLOR][/FONT]
[FONT=Verdana][COLOR=Black][B][I]10 Sit-ups (ab mat, unanchored)
[/I][/B][/COLOR][/FONT]
[FONT=Verdana][COLOR=Black][B][I]10 Squats[/I][/B][/COLOR][/FONT]
[B][/B][/LEFT]
Started rx’d for a couple of rounds, then went to green band & bench dips, 17:08!
It was harder than it was 2 months ago!


[B]Tuesday:[/B]


[B]WU[/B]:
10x2:
K2E
Pull ups
Push ups
30 sec high knees


[B]WOD:[/B]


21, 5, 9
Tire flips
Jump Throughs
then 1 400m run after each round



18:43


[I]Th[/I]e [I]runs were tough![/I]

Re: Over 50 Crossfitters Sign In
 

Thanks, Bill!

[I][B]100803 Tuesday
[/B][/I]
[B]WOD: For time...
[/B]3 Burpees, then
50 X Wall Balls 20#/14#
50 X Double Unders (subbed 150 singles, couldn't do a DU to save my soul)
50 X Kb swings (1.5/1.0 pood) [B]---> 1.0 pood[/B]
50 X KTEs
50 X Deadlift 95#/65# [B]---> 75#[/B]
[B]TIME = 18:57
[/B][I]This was the WOD from hell.Period. Scaled weight just to be safe with hamstring. Unexplained back ache necessitated doing the last 35 KTEs on the floor......[/I]

Re: Over 50 Crossfitters Sign In
 

active rest day
5:00 jumprope
4:00 air squat
3:00 situps
2:00 pushup
1:00 pullup

m/55/178 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

08.04.10:
[B]Month 6[/B], Week 1, Wendler 5/3/1, DL Day

WARMUP—
DL
5x135
5x180
3x210

STRENGTH—
5x230
5x265
6x300 ([B]F-7[/B])