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[B]11.30.2010-Tuesday-Day 2[/B]

Warmup: Row 500, pushups, squats, lunges, situps, et al shoulder mobility, trigger pt balls & stretch......

[B]Athlete's Choice
LEVEL 1[/B]
3 rounds for time of:
20 power cleans - 95# (55#)
20 pull-ups
[B]LEVEL 2[/B]
4 rounds for time of:
15 squat cleans - 95# (55#)
15 pull-ups
[B]LEVEL 3[/B]
5 rounds for time of:
10 squat cleans - 135# (85#)
10 chest to bar/chin over bar pull-ups

[B]14:04 Level 3[/B] Supposed to do deload front squat but just did this, same diff. Not a bad one. Rack wasn't bad, 4th & 5th rounds I had to think elbows up, happy with my depth for the most part. Its tougher but I kinda like the full lifts... all good but broken pullups, had to redo one or two. Still at 150# bw.
Kind of a lazy week, that was all I did today. I hate that its so cold I dont want to go out in the garage.

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Claw - Thanks for sharing on that 100 year old rower!!! I've got a running date in 49 1/2 years!!;)

[B]WU:[/B]

2x10
- push ups
- squats
- sit ups

[B]WOD:[/B]

21-15-9

135# dead lift & 45# over head squat

13:25

[I]Slow & light. My back & elbow weren't cooperating that well this morning. There were ALOT of "Straights" in the hotel gym & I was scaring them with the dead left "bangs". Also, I had to use the one bar for both lifts which slowed me down, so I don't feel that bad about my time![/I]

Day 30 of the CFWP Burpee (Yay! Burpees!) Challenge: 30 Burpees (Yay! Burpees!) in 3:27! Breathing hard!;)

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WU
3x20 GHD back extensions
3x20 air squat
3x20 ab mat situps
2x10 parallette pushup dips
3x10 reverse hyper @ 50#
2x10 T2B

WOD 3 rounds
row 500m
15 snatch push press @ 75#
10 pushup
5 ring dip
13:17

closed my grip on the snatch grip behind the head push press, a wide grip on the down stroke = too much pain

m/56/185 CrossFitChesterton

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[B][U]November 29[/U][/B]
Rest day.

[B][U]November 30[/U][/B]
[U]Warm-Up[/U]
Jog 1/2 mile
3 circuits of: 5 DH pull-ups, 10 push-ups, 20 sit-ups, 15 squats
10 minutes of dynamic stretching and calf/hip mobility work
[U]WOD[/U]
Completed on "dread"-mill at 1% slope (no time to make it to the track tonight)
Run 1600 meters (6:34)
Rest 3 minutes
Run 1200 meters (4:58)
Rest 2 minutes
Run 800 meters (3:17)
Rest 1 minute
Run 400 meters (1:34)
Total (16:33 excluding rests/22:33 including rests)
[U]Warm-Down[/U]
10 minutes of stretching

This is the first interval workout I've done since hurting my calf muscle in June. It wasn't all-out but I was pretty tired. Everything felt pretty good

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i should have choosen door number 3. everybody else in class today got to do wallball cleans on for a minute off for a minute for 20 minutes.

due to my shoulder issues i got to do as many rounds as possible in 15 minutes

15 air squats
10 meter 140 lb keg carry
40 meter sprint

11 rounds and was totaly gassed by the end of it.....

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Taken a few days off from the Gym (doing yard work) and helping get our new box ready for opening next week!!! YAY! We are now Affiliated and "On the Map"--CROSSFIT UNTAMED!

We installed the Rogue pullup system and laid out the location for the lifting stations. ( I welded up some additions to the Pull-up stations and will hang the ropes/rings tomorrow) Moving on Saturday to open for business Monday!
Saturday will be fun, rolling and moving 50-3/4 mats should be a good workout!

Been really working on setting goals for the up coming year and have decided to continue with the focus on "Strength/mobility" over the next couple months and than switch focus to "CF-endurance" My coach is going to help me cater my Workouts toward my goal of running my first 1/2 marathon in April.
(I ran my first 10k last year in April of this year with my Daughter and managed to do it in 56min) My goal this year is to run the 1/2 marathon distance with her and to run it in as close to 2 hours as possible (and beat my daughters time again!)--it is a race "I told my wife" who thought that was mean"

Cliff, I feel the pain with you (along with the majority of us, the "over 50" bunch, We can do what ever we set our mind to, however I as well realizing that I don't always recover as fast and we can injure ourselves much easier than the 20 somethings!--so be it!--still got a long life in front of me, and I know my determination is rubbing off on the rest of my family and friends as many of them are now taking fitness serious!!

Did get a Workout in this morning and it felt good!!
11.30.10

WU:leg swings, dislocates, ASx25, box jumps 25x10, BSx45#x10

“Thompson“

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Scaled: 5 reps and Farmers carry to 70lb dumbells
[B]Time: 16:47[/B] (felt good to be able to do the BS at rx weight;)

(those of you that can do this entirely RX are some great athletes!!!

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i know the age thing is just that an age thing however i am just having a hard time wraping my head around getting older and starting to slow down.

the town i live in is generally quite a fit one. it is only 15,000 people. we have one lady who is 72 and training for her 5th or 6th iron man, one woman who travels the world in adventure races, there are at least 7 or 8 olympians living here, about 15 or so national team members from some sport or other and at least 3 world champion mountain bikers and around 20 other mountain bikers who are either racing at or did race at a pro elite level.

my mom and dad who are 65 & 71 both still go to the gym 5 days a week at 5:30 a.m. so i am surrounded by fit energetic people.

i had a long chat with a good friend last nite who got me into crossfit. he is 53 and is someone who always seems to provide me with words of wisdom. his take on it was to the effect of ....yup we are getting older but look around we are the 2 oldest guys in our box and we are sweating and bleeding just as much as the young guys. how many other guys our age would be able to do what you did last nite as your wod?...

i guess he is right i just need to accept that i am growing older but not up.

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Hi All,

I'm quickly creeping up on 50 and it was recommended that I sign in to this thread.

I'm 47 and have been crossfitting since July and adore it. It never fails to hand me my fanny on the way out the door every single day.

That being said, I am one of only two women at our box in our 40's and I'm by far the closest to 50. I've been looking for online support and it looks like it might have just been recommended to me.

I look forward to getting to know you all.

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[quote=Cliff Miller;873872]...we are the 2 oldest guys in our box and we are sweating and bleeding just as much as the young guys. how many other guys our age would be able to do what you did last nite as your wod?...

i guess he is right i just need to accept that i am growing older but not up...[/quote]
[B]RIGHT ON!!!;)[/B] That's the way I roll!!

[B]WU:[/B]

150 single unders (with NUMEROUS double under attempts!)

[B]WOD:[/B]

20 min AMRAP

10 2 20# dumb bell thrusters
10 sit ups
10 Supermans

10 rounds plus 9 dumb bell thrusters

[I]Shoulda done the sit ups on a mat!!:yikes:[/I]

31 Burpees (Yay! Burpees!) per the CFWP Burpee (Yay! Burpees!) Challenge!

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just another fun nite

5-5-5 dead lift

315-335-345

for time

30 back squat 177lb
240 skips
30 lunges 45 lb

8:01

due to life's busyness will not be back to the box for 4 days but certainly will get in some forms of exercise.