Re: Over 50 Crossfitters Sign In
 

Wed

Push press 5x5, 95, 115, 125, 135, 140

Baseline 4:24

Not too happy with the baseline time. I may have done 10 extra situps as I flubbed the count or it just may not have been my day. Last attempt was in december and I did a 4:21. Should have been better.

Re: Over 50 Crossfitters Sign In
 

5/27 WOD

Overhead Squat
5-3-2-2-1-1-1

75-95-105-115-125*-135f-130f

Really, really pleased with my OHS this morning. Full depth on all reps, both successful reps and fails. Everything seemed to fall into place: shoulders engaged and stable, butt back, lumbar curved, knees tracking over feet. Happy to get a 10# PR, especially when the rep quality on the old PR was suspect.

The Claw

Re: Over 50 Crossfitters Sign In
 

That's awesome work, [B]Jim.[/B]

05.26.10: REST

05.27.10:
Month 3, Week 3, Wendler 5/3/1, Back Squat and Shoulder Press Day

WARMUP:
Back Squat
5x115
5x145
3x175
Shoulder Press
5x65
5x80
3x95
Full Body Stretch

STRENGTH:
Back Squat
5x215
3x245
2x270
Shoulder Press
5x115
3x130
2x145

Really tired today, working 70-80 hour weeks the last couple of weeks. Brutal. Under normal circumstances, would have had another rep on both money sets.

Taking my running shoes, weight vest, d-ball and a 53 lb. k-bell to my Mom's in Wisconsin for the weekend. Lots of MetCon and rest.

Final 1RMs this month: DL- 340, BP- 240, BS- 285, SP- 155 (up in DL and BP, flat in BS and SP)

Re: Over 50 Crossfitters Sign In
 

For those of you who are not introduced to Mark's Daily Apple, he's been posting some joint mobility vid's and articles. Good stuff if you feel stiff.

[URL="http://www.marksdailyapple.com/joint-mobility-drills/"]http://www.marksdailyapple.com/joint-mobility-drills/[/URL]

Re: Over 50 Crossfitters Sign In
 

[B]5-27-10[/B]

Rest Day
WU: pullups/dips/2minutes C2/bar OHS-BS-FS
1600 meters freestyle in 41:40....sloooooowwww

Re: Over 50 Crossfitters Sign In
 

[I][B]100527 THURSDAY

[/B]Still apparently fighting some sort of bug.....the engine was on "limp-home" mode today....

[B]CF Sonora WU

Strength/Skill Work:
[/B][/I]Snatch 3, 3, 3.
Used PVC, worked on OHS for positioning at the bottom of the squat.
then....
45# Bar.
65# X numerous attempts. [I]Got a couple of good power snatches, but no depth to my squat. One or two decent squat snatches, but the rest were pretty awful.[/I]
[I][B]
WOD: 5 Rounds for Time of:
[/B][/I]10 KTEs
15 Kb Swings (1.5 pood)
20 Box Jumps (24" for guys).
[B]TIME: 13:34
[/B][I]Felt like crap and my heart just wasn't in it today. Glad I had others spurring me on. Had to sub step-ups for box jumps . . no leg power.[/I]

Re: Over 50 Crossfitters Sign In
 

I'm in a unique situation, I have to eat more! Failed to PR my CF Total yesterday. Maybe I've gotten spoiled as the last year and a half I've seen steady gains. Could be I'm at a plateau. Could be going strict Paleo means I need to up the volume some. I think I need to eat more.

Thursday,

CF Total

Squat 255lb (265 last, -10)
Press 125lb (140 last, -15)
Deadlift 345 (335 last, +10)

Pr'd the DL by 10lbs, I'll take it.

Re: Over 50 Crossfitters Sign In
 

Tabata Bike
Tabata Single Unders

5 Rounds (all 65 lbs.)
6 power clean
6 press
6 back squat
6 power snatch
6 dead lift

1 minute rest between rounds

To the track tomorrow rain or shine.

Ted Zink 56

Re: Over 50 Crossfitters Sign In
 

So anyway, Glenn and I are doing the WOD this morning. As we are on the return leg of one of the 200 m runs, we see a car driven by a woman, and a guy gets out of it and goes to the porn shop which is down the block (not to be confused with the strip club around the corner). Glenn cracks wise: “Honey, will you take me to work at the porn shop?” Totally cracks me up, and basically gives us something to laugh about the rest of the WOD. :rofl:

Thanks Glenn, that made my morning!

The Claw

Re: Over 50 Crossfitters Sign In
 

5-28-10

WU: C2 1600m/bar OHS/ring rows/OH step ups/pullups/20# WB shots/reverse hypers/pass throughs/scapula pushups/scapula ring rows/

OHS
45#x10x3
65#x1075#x5/85#x5
95#x2
105#x2
110#x2
115#x2
120#x2
125#x2 [B][COLOR="Green"]PR![/COLOR][/B]

This got weird quick. I felt exceptionally strong today and found that the first rep was the hardest...the second rep the easiest, which is why I ended up doing 2RMs. My previous 1RM was 105#. I felt I could have gone higher but had a massage appointment I couldn't miss.