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Wow! Way to WOD guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Swings
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Strict Press: 95#(1)-115#(1)-135#(f)-125#(1)-130#(1)
Push Press: 95#(3)-115#(3)-135#(3)-155#(1)-145#(4)
Push Jerk: 95#(5)-115#(5)-135#(4)-125#(5)

[I]My shoulder and back were the limiting factors on this one! :shrug:[/I]

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

Back Squat:
5 @ 125#
5 @ 155#
5 @ 190#
5x10 @ 155#

Re: Over 50 Crossfitters Sign In
 

good work alden.....nice to push your self in that way eh?

1 rm red band dead lift 305lbs

pause squat 3-3-3-3 145-165-185-205

belt squat walk 3 x 1 minute 90 lbs

large green band high bar 100 banded good mornings

30 minute dog walk in the rain

keep up the great work guys

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Sounds like fun Alden!! Cliff- Send some of the RAIN to the West Coast!! Bill- easy on the Shoulders!!!

11.21.2016 Monday

5min Dyna-glide bikde
WU: Run 2 laps then 2 rounds
5 Pull-ups
10 push-up
15 air-squats
20 Sit-ups

Strength (Choose 2) Snatch-Pull and Squats for me
Snatch
60%/3
65%/3
(70%/3)3

Snatch Pull
(85%/3)4

Back Squat
(65%/8)3

Push Press
60%/3
65%/3
(70%/3)3

Conditioning
AMRAP 15:
30 DU / 90 SU
15 Power Cleans (135/95#) 85lb. for me.
30 DU / 90 SU
15 T2B / K2E for me today...

got 3rd. +53. Felt good, I liked this one.

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11/21
Weighted lunges 20, 25 X10yds/ 30 X6 yds/ 35, 40 X12 yds/ 45 X20 yds
KB swings 35# X4X25

11/22 Rest day

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Great WODs guys!! I'll take your advice Patrick!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Bench Press:
5 @ 65#

10 1.5 Pood KBS

Bench Press:
5 @ 80#
5 @ 100#
3x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

patrick....i am on the west coast...just a couple thousand k.m. north of where you are :D

another rainy day here....snow level is just above town...had my crew in whistler all day and it snowed on the for the whole time.....whistler mountain is opening for skiing tomorrow.....

acessory night at the gym...did not really want to be there but....

5-10-15

155 lb front squat
24" box jump

4:49

keep up the great work guys....

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Right you are Cliff!! Send some of that rain due South, please!!!!:D

11/22/2016 Tuesday-

WU: Run 400M
10 PVC pass-thrus
10 PVC OVH Squats
10 Cradle-Rock
10 Lunges
10 Ring-Rows
10 DB Press
10 PVC OVH Squats

Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 15 unbroken Strict HSPU
B. 4 sets of 12 unbroken Strict HSPU
C. 5 sets of 9 unbroken Strict HSPU
D. 6 sets of 6 unbroken Strict HSPU / Did DB press here, but real light!!
Rest 1 minute between sets

"Freedom Sauce"

AMRAP 3:
21 Overhead Squats (95/65#) 35lb Here
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#) 40lb Here
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#) 45lb Here
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#) 55lb Here
12 Over-the-Erg Burpees
Max Calorie Row

Made it to the rowwer on the last 2 sets. 2 weeks in a row now with OH Squats!! I like it.

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@Cliff - You can send some snow or rain our way too. We need the moisture in any form.

11/23
Row 1000m
T-spine mobilization
I, Y, T, W shoulder prehab
Bench press 30, 35, 30 X5/ 50, 55 X8/ 60 X20
Supine rows X5X10
Turkish get-ups 10# X16 (the weak side is definitely improving) :)

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Got to figure how to send some of the rain we're having your way Patrick & Alden!
[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:

400m run
21 DLs @ 185#

26:17

[I]Tried to do the 21 in subsets of 8, 7,& 6 reps. I was only able to do that the first few rounds. At least I was able to clip over 3 min off my last attempt of this on 5 Nov 2014! It wasn't my fastest time on this one but it was good![/I]

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i am sure if we could figure out to get the rain out of here you would be more than welcome to it.....aside from our escape 10 days ago i think we have had close to 8 weeks of rain just about every day.....the mountains sure look great though....

tonite

1 rm football bar 252.2 lbs pr:pepper::pepper:

red band pin press 8-8-8-8 95-105-110-115

seated mag row w-8-8-8 70-80-90
m 8-8 100-110
n 8 120

blue band pull aparts 100

just as i was leaving the gym i got a phone call from a good buddy asking me to help him sail his new 40' sail boat from victoria to squamish...a 3-4 day trip ... hope i can pull it off the vacation time from work..... i need an adventure in my life....