Re: Over 50 Crossfitters Sign In
 

Hello Friends,
It has been a long time since I last posted on this board-Wow how time flys.
I have managed to stay consistent in my Crossfit Discipline of 4 days weekly and as well add running and Biking when weather and time allows. My (very patient Bride) continues to support my effort and tolerates my "mobility tools" laying all over the house and my mostly Paleo nutrition plan and daily alarm going off at 4:45am:ranting2: :D

I still have not been able to Link more than a couple DU's with 4+ years of CF under my belt :confused: And as no surprise the CF Open 14.1 reminded me of that fact with my first Score being only 103!! I was determined to improve so I re-did it on Sunday and posted a 150 that place me 11 in the NW region and 139 WW

over the past year I have been focusing on Mobility and in addition working overtime in building upper body strength and Olympic lifting technique . Castro must have been conversing privately with my coaches as 14.2 was certainly a test of both Mobility and strength.
I managed 124 reps and with that score I was able to move up to 4th in the NW region and 91 WW.

Today consisted of a 3 mile jog :run:with my two little house dogs with a few hill sprints thrown in to flex the lungs a little :yikes: in preparation for what I am sure is to come with the announcement of 14.3 on Thursday.

Best of Success to all of my Masters Division friends on this board! Keep of the Good work and Enjoy!

Re: Over 50 Crossfitters Sign In
 

Chaplin Tim!! Welcome back!! Fantastic job on 14.1!!

[B]WU:[/B]
400m run
150+ SUs
10 Pull Ups
10 Scaled pistols (5 each leg)
10 Push Ups
10 Air Squats
10 75# Presses
20 AbMat Sit Ups

[B]WOD:[/B]
21-15-9

Row for calories
135# Power Cleans

12:26

[I]I guess the rowing was the easier part of this. Three pulls to get the 1st calorie and 2 pulls per calorie, I seemed to have nothing left for the Power Cleans. I was able to WOD with a younger beast, which was good.[/I]

Re: Over 50 Crossfitters Sign In
 

welcome back tim....great job on the opens...

last nite

21-15-9

24" box jump over
toe touches

right into

100 incline pushup

10:33

3 x 20 lying bench oblique side crunch

50 russian twists

watch out summer here comes a beach body......:rofl:

Re: Over 50 Crossfitters Sign In
 

I have missed a lot of logging in the last four weeks or so. I spent two weeks in trial in LA, now playing catch-up.
Among the WOD's I did was:

A drop-in at Crossfit Mean Streets;

14.1
AMRAP 10
30 double-unders
75-lb. power snatches, 15 reps
Got 225.

14.2
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc.

Did this one twice because of crappy ROM first time. Got 82.

WLC Post-challenge WOD.
7:00 minutes to complete:
800m Run
AMRAP
5 Pullups
10 Russian kbs
6 rounds + 1 pull ups (1.5 pood bell) = 91
Two less than pre-WLC WOD.

<7:00 minute rest>

7:00 minutes to complete:
800m Row
5 Burpees
10 Wall Balls
3 sets + 5 burpees + 3 wall balls = 53
Total 144, same as pre-WLC WOD.
I attribute the lack of progress to my utter exhaustion following trial.

Claw

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3/12 WOD
A1. Weighted Pushup, 7-9 reps, 4 sets, rest 90sec (plate placed over shoulders)
25-35-45-45, all 9 reps

A2. Strict Chinup, 7-9 reps, 4 sets, rest 90sec
9-9-7-7 reps

+
AMRAP 4:00
150m Row
10 KB Clean & Press (alt arms)
1 round + 6 reps @ 1.5 pood

REST 4:00

AMRAP 4:00
30 Double Unders (50 singles)
15 Russian KBS
3 rounds + 35 reps

REST 4:00

AMRAP 4:00
10x 10m Shuttle
15 Goblet Squats
3 rounds even @ 1.5 pood

Still feeling pretty wiped out from the last couple of weeks.

Claw

Re: Over 50 Crossfitters Sign In
 

Chaplain Tim - Welcome back!

3/12
WU: Row 1km; halos 35# X20; goblet squats 35# X3X10
Workout:
KB C&P 35# 4X(1-4) 80 reps
KB swings 35# X10:00 174 reps
Weighted pull-up ladders (+27#) 2X(1-5) 30 reps

Decided to reduce the volume on the weighted pull-ups. Elbows have been a little sore lately, probably from the pull-up volume and KB technique that is not optimum. I've also noticed how the increase in C&P volume (moving from the 1-3 to the 1-4 ladder) reduced my numbers on the subsequent snatches or swings. Looking forward to working my way back up. I found an old training log from 2009 and was disappointed to see how much ground I've lost since then due to injuries. I'm determined not to make those mistakes again!

Re: Over 50 Crossfitters Sign In
 

@Tim, welcome back, nice job on the Open Wods.
@Claw, let us know how the trial turned out...

Thursday March 13, 2014

Goblet squat, pass through, OHS warmup

double under buy-in

10 snatches at 45# (did not bend arms on any!)

10 snatches at 95# (bent arms on every *#%$ one)

burpee buy out (burpees suck, but who doesn't know that...)

Re: Over 50 Crossfitters Sign In
 

JT - Yay! Burpees!! :D

[B]WU:[/B]
400m run
150+ SUs
10 Pull Ups
10 Leg Swings (both legs, each direction)
10 Pistols (5 each Leg (My right leg is SO weak!!))
10 Air Squats
20 Push Ups
20 AbMat Sit Ups

[B]WOD:[/B]
5K Row

22:48

[I]This was the first time I did this. I was hoping to keep a 2min/500m pace, but that was tough. Most of the time, it was between 2:10 to 2:30min/500m. The last 500, I went faster. But I was a sore!![/I]

Re: Over 50 Crossfitters Sign In
 

Hey guys, greatings from Mexico.

Warm up
Strength: 5X5 hang power snatches: 45,65,85,95,105.

21-15-9
2X45 DB Push Press, Box step ups. 5:20.

got 6 of 30 DU's.

Re: Over 50 Crossfitters Sign In
 

Friday March 14, 2014

Oly warmup
Snatch practice and drills up to 50kg.
Then did 10 attempts at 70kg (my PR)
Went 1-10, with 2 near misses, and 7 nfws.

Got a great tip from Kim Williams.
Drilled it at 50kg.

Tried 71kg, got it (a new PR)
Tried 72kg, got it (another new PR)

By this time I was totally worked, so I quit.