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Jim Colby 10-01-2011 02:46 PM

Re: Over 50 Crossfitters Sign In
Everyone's been doing some great work! Keep it up.

[B][U]Weds, Sept. 21[/U][/B]

[B][U]Thurs, Sept 22[/U][/B]
Ran hilly 4.5 miles (untimed, late at night in dark)

[U][B]Fri, Sept 23[/B][/U]
Traveled to Wyoming to see my son at school and watch the Wyoming/Nebraska football game.

[U][B]Sat, Sept. 24[/B][/U]
Ran 7 miles at 7200 ft in Wyoming (~1 hour)

[U][B]Sun, Sept.25[/B][/U]
Traveled home to NJ, so day off

[U][B]Mon. Sept. 26[/B][/U]
Ran hilly 4.5 miles (untimed, since late at night in the dark)

[U][B]Tuesday, Sept. 27[/B][/U]
Off due to work

[U][B]Wednesday, Sept. 28[/B][/U]
Ran hilly 2.6 miles, untimed

[B][U]Thurs, Sept. 29[/U][/B]
Off due to work

[B][U]Fri, Sept. 30[/U][/B]
Ran 4.5 mile hill route again, untimed again

[B][U]Sat. Oct. 1[/U][/B]
Swam 2x500M (about 10 mins/500, not too fast)

Very busy at work these days, so just trying to get some running in before the marathon on Oct. 16th in Toronto. Long run day tomorrow. Back to regular crossfit/ski prep after the marathon. Can't wait to hit the weights again!

Deb Weber 10-02-2011 02:18 PM

Re: Over 50 Crossfitters Sign In
[B]10_2_11 Sunday[/B]
rainy, cool. Shoulders hurting, take it easy kinda day.


Walk 2 miles
105#/2 (3)

John Burch 10-02-2011 06:10 PM

Re: Over 50 Crossfitters Sign In
Deb Was that the Janitor who was holding your legs ?


WOD 10:00 Cindy 9 rounds


Perry Dean Freedman 10-02-2011 06:56 PM

Re: Over 50 Crossfitters Sign In
Mianus River Gorge: 4 mile trail run. 47 min. Very tough, hilly, muddy, slippery run.

Bill Houghton 10-02-2011 07:09 PM

Re: Over 50 Crossfitters Sign In
3 rounds, didn't keep time.

10 min on stepper
25 squats to med ball

Long rest between last stepper and squats.

Perry Dean Freedman 10-03-2011 08:29 AM

Re: Over 50 Crossfitters Sign In

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Modified this to save my elbow. Instead of cleans, did thrusters. Otherwise, as Rxed. 42 min.

Pat Quigley 10-03-2011 10:15 AM

Re: Over 50 Crossfitters Sign In
Didn't check my calander for the next PL competition. Next week is my download and this week should have been a heavy week following a down load week. So I am modifying by taking a week of heavy lifts at 65, 75, and 85% of the new 90%. Doing 3 reps instead of 5 for all lifts: Back Squat: 3X240,285, 345.

WOD: Pull up Progressions and OHP for 3X3.
OHP: 135, 155, 185.

3 Rounds times separately:
5 tire flips, 20 hammer strokes on tire, 200m run.
3:45, 3:50, 3:21. Fun workout.

Jim Cordes 10-03-2011 11:18 AM

Re: Over 50 Crossfitters Sign In
10/3 WOD

500 M Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Followed by:
Back Squats

Baseline 4:24
Backsquat 135-165-185-205-225

Baseline has trended between 4:08 and 4:38 (not counting my sign up time of 5:08), and I am still wanting to get sub 4:00. I had a couple short breaks on squats, sit ups are still slow, and I took a break after 10 push ups. Not sure all that amounted to 24 seconds, however. Still think if I did this in the afternoon I would shave some seconds off.

Pleased with backsquat, pretty sure 225# is a 5-rep PR.


Bill Houghton 10-03-2011 04:43 PM

Re: Over 50 Crossfitters Sign In
5 rounds

5 HSPU (2-45# plates and an abmat for a target)
10 Pull-ups (blue band)
15 Walking lunges


1000 M cool down row (5:10)

John Burch 10-03-2011 06:38 PM

Re: Over 50 Crossfitters Sign In
wu jumprope

max Green band back squat
5@ 135 and 185 1@ 280 and 300
5x10 good mornings light to heavy 0ne set each @
25 GHD situps

WOD 4 rounds
500m row
7 power cleans @ 135

WOD #2
4 rounds
20 pushup
12 pullup
12 walking lunge with 35# KB each hand
run 200m


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