Re: Over 50 Crossfitters Sign In
 

8.6.2023

WARM UP
3 Rounds

:60 machine
:30 inchworms with push up
:30 hollow hold

PUSH PRESS
With a 15:00 clock, establish a heavy 2 rep Push Press for today
35-85LB

METCON
3 Rounds for Time:

10 Push Press
30 Sit-Ups
5;15

Re: Over 50 Crossfitters Sign In
 

8.7.2023
WARM UP
3 Rounds

:60 machine
:30 inchworms with push up
:30 hollow hold

PUSH PRESS
With a 15:00 clock, establish a heavy 2 rep Push Press for today.
35-85lb should felt good today....

METCON
3 Rounds for Time:

10 Push Press
30 Sit-Ups
5:15

Re: Over 50 Crossfitters Sign In
 

8.8.2023
Band Work
Bike 15Cal
WARM UP
3 Rounds

:60 machine
:30 med ball clean
:30 dead hang
:20 leg lifts

STRENGTH
Back Squat

E2MOM x 16

3 Reps
115lb added 10lb from last week

METCON
E90 x 5 Rounds (15:00 total)

Row 300m
Max Reps Wall Balls in Remaining Time
REST 1:30

L1: 250m | (12/10)
L2: (16/12)
L3: 350m | (20/14)
29Reps 265M 16lb WB

Re: Over 50 Crossfitters Sign In
 

Patrick-
As you?ve documented your workouts for so long and we?re the same age I have a question for you: what has your progression looked like? Have your metrics improved (less time or more weight for same WOD), or have you stalled?
I?m in the stalled or slid backwards group metrics-wise, but I call that a victory as I can only imagine where I?d be if I didn?t CF 4x a week. It?s frustrating though to see some of my Wodify history. I started 9 years ago and improved for the first 5 years until I was around 53 and then sort of leveled out- lockdowns didn?t help but I think it?s just Father Time weighing in- and now I?m demonstrably off my best CF numbers despite the same attendance that originally resulted in improvements. (To be sure I?m still way ahead of where I started 9 years ago when walked in.)

I?ve been daydreaming about going back to an old school bodybuilding gym to see if a more focused ?smoke one bodypart a day? approach might result in seeing some gains again.
Love to hear your thoughts.

ON EDIT: sorry for the punctuation glitches. Evidently this forum does not like this iPad