Re: Over 50 Crossfitters Sign In
 

@Bill, nice job on the front squats!

Thursday April 25, 2013

Walked one mile, did an hour of easy bouldering and traversing. Caught up with climbers at Cleveland Rock Gym. Fun.


Friday April 26, 2013

30 minutes of squat snatch practice.
Went 7/45 at 85#.
Really had to fight the urge to just power snatch it or split snatch it.
Want to do this right!

Metcon
5 minutes, EMOM, 3x155# power clean, 20 single unders
1 minute rest,
5 minutes, EMOM, 2x65# hang power clean thruster, 2 burpees over the bar
1 minute rest,
5 minutes, EMOM, 1x65# snatch (went 2 for 5), 5 pullups

Re: Over 50 Crossfitters Sign In
 

4/26 WOD
A. 15:00 to find 1RM Deadlift
315*

+
40 Kipping Ring Dips
30 False Grip Strict Ring Pullups (work on turning wrists out at bottom)
20 Ring Straight Arm Press Out
10 Bar Rollouts
Accumulate 2:00 Free Handstand or Handstand Walking.

So happy with the deadlift PR, it's probably been over 18 months since my last one. Shared a bar with Marcela and Randimal who both also got PR's. (I almost thought I had miscounted the weight on the shared barbell but I double- and triple-checked and we were all awesome!)

Skills work was good. Feeling the 40 ring dips in my triceps now. Very hard to straighten my arms and turn my wrists out on bottom when using false grips. Ring pressouts and bar rollouts both very challenging. Made some progress on handstand holds. Altogether I really worked everything between my pecs and my neck on these movements.

Claw

Re: Over 50 Crossfitters Sign In
 

04.26.13

Started a new month of Wendler today after a couple of days off.

Wendler 5/3/1
Month 3/Week 1
Dead Lift day


WARMUP
53 LB. K-bell swings and SDHP

DL
5x205
5x240
7x275

ACCESSORY
Tabata Lunges

Re: Over 50 Crossfitters Sign In
 

@Jim, nice job on the DL PR.

Saturday April 27, 2013

CrossFit Silver Hold On WOD
[url]http://jtkalnaynovels.wordpress.com/2013/04/27/dear-crossfit-standing-still-to-move-forward-newton-was-wrong/[/url]

A Little Coaching
[url]http://jtkalnaynovels.wordpress.com/2013/04/27/dear-crossfit-coaching-the-snatch-in-the-shed-o-pain/[/url]
[url]http://www.youtube.com/watch?v=wFgh7LNz_6s[/url]
[url]http://www.youtube.com/watch?v=Ooq7YLtce_Y[/url]

Re: Over 50 Crossfitters Sign In
 

Sunday April 29, 2013

Deadlift Volume, 5-5-5-5-5-5-5-5-5-5-5-5-3-1
45, 65, 95, 115, 135, 155, 185, 205, 225, 255, 285, 305, 315, 355
(did not try for 1 RM, back started to say "enough")

Partner WOD
200 Kettlebell swings at 53# for time.
7:17 (Took turns doing 10 reps.)


Monday and Tuesday are going to be rest days, with maybe a little walking. Need to give my back, shoulders, and everything a few days off.

Re: Over 50 Crossfitters Sign In
 

friday nite...went to class after work and for the life of me can not remember what we did. it was not all that long ago and i know i was there.

then proceeded to fire up the smoker in the gyms parking lot to put on 26 pork butts for the grand reopening/expansion party of the gym. spent the nite babysitting the smoker as the fan decided it did not want to work despite being tested twice before being acutally used.

ended up sending home 12 of the butts with the hanger ons that were sitting in the parking lot with us drinking beers.

saturday ended up with heavy rain for the day and still had about 200 people show up for the party.

sunday....pork fat clean up for time....a little over 2 hours for 5 of us despite there being pork fat over a large area of the parking lot:D

Re: Over 50 Crossfitters Sign In
 

Claw - Awesome on the DL PR!!

Thanks JT!

Cliff - I'm drooling over my computer!! :rofl:

[B]WU:[/B]
800m run

1/2 Basketball court length:
Walking Lunges
Sumo Squat Walk
spiderman walks
Inch Worms (2 HR Push Ups)
2 High knees
2 butt kickers

[B]WOD:[/B]
2 rounds of Goat Practice:
3 Min:
DUs
HSPUs
Pistols

then

12 min AMRAP

50 squats
30 pushups
15 pull-ups

2 rounds + 50 squats+ 30 push ups + 11 pull ups, Rx!

[I]Really wanted to get 3 rounds & push ups were the hold up. Got several Kick Ups into handstands against the wall and even a free standing one!![/I]

Re: Over 50 Crossfitters Sign In
 

Tuesday April 30, 2013

Back is messed up from swinging my pitching wedge one too many times (which was 18 incidentally...)

Re: Over 50 Crossfitters Sign In
 

JT - Functional Fitness! ;) (Hope the weather was nice!)

[B]WU: (At the base Globo!)[/B]
.55555556 mi run
100 SUs
10 DU attempts (Got at least 4!)
2 rounds:
10 Push Ups
10 Squats
5 Box jumps ~24+"

[B]WOD:[/B]
7 RFT:
7 Push Jerks @ 155#
7 CTB
7 Burpees (Yay! Burpees!!)

DNF :(

Did 2 rounds in 7:53

[I]Went too heavy on this one! The last Push Jerk form was awful & the time was so slow that I figured to call it quits! 135# or 115# would have been a better choice. Next time...[/I]

Re: Over 50 Crossfitters Sign In
 

feels so good to be back after 2.5 weeks of broncitis and head cold.

Fran 5:02. My thrusters would not count in competition. More like push jerks.