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Patrick, I am impressed! Awesome WOD!

[B]WU:[/B]
500 m row
10x10 SUs & 1SU
10 leg swings in both directions on each leg
10 air squats
10 Frog Holds
5 downward dog pushups
10 chinups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Zembiec
5 RFT:
11 Back Squats (:yikes: what was I thinking yesterday?) @ 185#
7 Strict Burpee Pullups
400 m run

37:11 PR!! :pepper:
[I]
1:55 Faster than last year & 1:40 faster than two years ago!! Must've channelled my inner Patrick![/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Bench Press:
5 @ 160#
3 @ 185#
4 @ 205#
5x10 @ 110#

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[B]WU:[/B]
10x10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Burpees (Yay! Burpees!!)
400m run
[B]WOD:[/B]
"Cindy"
20 min AMRAP:
5 Pullups
10 Pushups
15 Air Squats
[B]Cool down:[/B]
400m run

13 rounds + 5 Pullups + 10 Pushups

[I]Misread my timer and stopped @ 18:20. :ranting2: I could have finished round 14 and maybe got 15... :shrug:[/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Deadlifts:
5 @ 255#
3 @ 290#
3 @ 325#

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Bill- Nice to reach those PR's!! Glad I could help, but I think those 1Mi. warm-up runs your taking are working for you!!

June 16, 2016 Thursday.

WU: Did some agility work, it was a nice change.

Conditioning
Run 1 Mile

8:16- Not bad, nothing close to the 5:45 I ran when I was in 9th grade. Try to break 8min next time.

Conditioning
Emom 12 min
Even
10 Wall Ball & 15 Sit Ups
Odd
40 Double Unders / 80 SU

Emom 8 min
Even
30 Sec Handstand Hold
3 Burpees
1 Lap
Odd
Rest -Right!!! What rest, seems I ran in from my Lap and within 10-15 Seconds we were going again!!! Worked on those HandStand holds been a long while since I did those. Felt Strong!!

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[QUOTE=Patrick Tonge;1263409]Bill- Nice to reach those PR's!! Glad I could help, but I think those 1Mi. warm-up runs your taking are working for you!!...
Conditioning
Run 1 Mile

8:16- Not bad, nothing close to the 5:45 I ran when I was in 9th grade. Try to break 8min next time...[/QUOTE] Patrick, whatever it was, it helped! The last time I broke a 6 min mile was 30 years ago!!:rofl: Nice work! Those handstand holds are rough!

[B]WU:[/B]
10 x 10 SUs and 1 DU attempt
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
5 135# Bench Press from the floor
5 HSPUs
5 RFT:
5 135# Power Cleans
1 min Plank hold

5:11 for the first RFT and completed the rest by the 18:44 mark.

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

22 Burpees (Yay! Burpees!!)

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June 17, 2016 Friday

WU: Run 400M

Strength
Box Squat
10 x 2 @50-60 % @135lb

Conditioning
"Elizabeth"
21 -15 - 9
Power Cleans @ 85lb
Ring Dip / regular dips for me

6:54 - Then run 800M

Re: Over 50 Crossfitters Sign In
 

Patrick, Awesome Elizabeth time!! Elizabeth and I have a contentious relationship!

[B]WU:[/B]
500 m row
Walk
10x10 SUs and 1 DU attempt
1 min on the Jacobs Ladder
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
.5 mi walk

[B]WOD:[/B]
4 x 800m with 3 min rest
6 x 400m with 2 min rest
8 x 200m with 1 min rest

Took me 1:20:00 to do this with 47 min of running. The last 200m, I did in 59 sec.

[B]Evening:[/B]
1 mi dogwalk
22 burpees (Yay! Burpees!!)
Shoulder Press:
5 @ 105#
3 @ 120#
2 @ 135#
5 x 10 @ 70#

Re: Over 50 Crossfitters Sign In
 

Wow Bill!! You've got your running Jive goin on!!! Ya My Elizabeth run was scaled for sure. regular dips are much easier then Ring-Dips. Last time I did it, it took me like 11+ Minutes..... so lets see what the next run brings!!

June 20th, 2016 Longest day of the Year!!

WU: Run 400M then 3 Rounds
5 pull-ups
10 PVC pass-thru's
8 each 1 legged toe touch's

Strength
Back Squats 3 x 2 across
5@135, 2@165, 2@185, 1@195, failed at 2nd 195 attempt

Conditioinng
3 rounds for time
7 Hang Cleans
Run 1 Lap.

5:34

Core
Tabata Situps Best 12, worst 7, so I got 7.......

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Wow Patrick! That's an incredible power increase on Elizabeth, even with regular dips! Have you tried kipping dips? They have helped me! Nice WODs as well!

[B]WU:[/B]
1 mi run
10 x 10 SUs and 1 DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullup Progressions
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
4RFT:
10 DB Snatches @ 50# 5 on each hand
15 HRPUs
30 DUs (90 SUs)

11:21

[I]This was tough. I was worried when I saw this on the site. But it turned out to be a good WOD![/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Back Squats:
5 @ 115#
5 @ 145#
5 @ 175#
3 x 10@ 145#

Re: Over 50 Crossfitters Sign In
 

Wow Bill!! You've got your running Jive goin on!!! Ya My Elizabeth run was scaled for sure. regular dips are much easier then Ring-Dips. Last time I did it, it took me like 11+ Minutes..... so lets see what the next run brings!!

June 20th, 2016 Longest day of the Year!!

WU: Run 400M then 3 Rounds
5 pull-ups
10 PVC pass-thru's
8 each 1 legged toe touch's

Strength
Back Squats 3 x 2 across
5@135, 2@165, 2@185, 1@195, failed at 2nd 195 attempt

Conditioinng
3 rounds for time
7 Hang Cleans
Run 1 Lap.

5:34

Core
Tabata Situps Best 12, worst 7, so I got 7.......

Re: Over 50 Crossfitters Sign In
 

June 21, 2016 Tuesday

No Bill have not seen kipping dips. Need to look this one up

WU:
Run 400M
Agility work.....

Strength
Deadlifts 5@185, 5@215, 6@ 245
Bench Press 5@95 3x, 5@105
5@65%
5@75%
max reps at 85%

Conditioning
5 RFT:
15 Wall Balls
9 TTB
40 Double Unders / 120SU

11:29 We were workin
Tabata Planks