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I'm BAAACK! ;)
Jack- Welcome aboard! These are a great bunch of folks! [B]WU:[/B] 400m run [B]WOD:[/B] 10 Wall Climbs 10 Toes to Bars 20 Box Jumps, 24" Box 40:33 [I]What a WOD! You wouldn't think those Wall Climbs would be as hard as they were![/I] [I]The time included two runs to the water fountains.[/I] [I]Had to do this in the base Globo, which got me some stares, especially with the Wall Climbs! Are my shoulders sore!!;)[/I] |
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another great day at the box
3 rounds 50 air squats 50 m. sled pull with 150 lbs 8:50 phyiso tomorrow....keeping fingers crossed she will let me start to lightly work my upper body. |
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Welcome Jack! I have only been Working out (period for a little over 2 years and CF since 9/2 of 09 and for sure these guys/gals on this site do an amazing amount of work. (I aspire to keep up and to rehabilitate this broken down body)
02.08.11 WU: leg swings, 25 airssquats, 500m rowing, 5min jump rope, kip hangs on the bar and 10 toes thru rings WOD: 100 burpee Pull-ups (bar 10" above hands) Time: 17:46 (first time doing this WOD) missed it last time around! |
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[B]02/09[/B]
[U]Warm up[/U] Jump rope - 25 singles, 25 left, 25 right, 25 back, 25 double-unders - the last are a mystery to me Movement prep [U]Strength[/U] 3RM bench press [B]150lbs[/B] new PB - 80% BW, very early days. [U]WOD[/U] AMRAP 20 mins 3 squat cleans 75lbs 3 ring dips (band) 3 power snatch 75lbs 3 dead lifts 175lbs 3 handstand push ups (box) [B]9 rounds[/B] - less than Rx 95/225 but kept it moving throughout. |
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Welcome Jack
Thats good work Michael 2/8 WU 4x10 walking lunge 2x10 air squat 20 K2E WOD 5 rounds 10 front squat @95 10 pullup 10 pushpress @95 9:58 Post Battling Ropes 10:00 m/56/180 |
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[QUOTE=William Hoogsteden;901380]I'm BAAACK! ;)
Jack- Welcome aboard! These are a great bunch of folks! [B]WU:[/B] 400m run [B]WOD:[/B] 10 Wall Climbs 10 Toes to Bars 20 Box Jumps, 24" Box 40:33 [I]What a WOD! You wouldn't think those Wall Climbs would be as hard as they were![/I] [I]The time included two runs to the water fountains.[/I] [I]Had to do this in the base Globo, which got me some stares, especially with the Wall Climbs! Are my shoulders sore!!;)[/I][/QUOTE] Yeah, I did wall climbs a few weeks ago in globo and got quite a few stares and questions. |
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Yesterday WOD "Ledesma"
AMRAP in 20 min: 5 HSPU 10 Toes to Bar 15 Med ball cleans 8 Rounds + 10 toes to bar Today 5K 28:48 on TM Slow |
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Jack, what a phenom! Two WOD's in one day!!!
Mobility: shoulders, butt, hamstrings Strength: 3X175,200,225 (6R) w. heavy bands. 3X10 dips, 3X10 50# DB's on incline press. Wednesday 110209 Run 5K. Scale: Ride on stationary bike: 9:13. Level 12, Cadence 81-85 for entire ride. |
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2/9
WU 3x20 GHD backext 3x20 air squat Reverse Hypers 10@60 3x10@110 3x10@130 6x6 C2B pullups WOD AMRAP 12:00 10 Back squat @ 95 walk across gym and back 10 Back squat 10 Burpee 6 Burpees short of 5 full rounds Deb B I see you are doing Reverse Hypers, and at Body Weight! your one hell of a Woman m/56/180 |
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[B]02/09[/B]
[U]WU[/U] 500m row 25 squats 25 jumping pull-ups 25 GHD back extensions 500m row [U]WOD[/U] 6 rounds 100' walking lunges then... 21 - 18 - 15 - 12 - 9 - 6 pull-ups (sort of kipping with a band) ABSMat sit ups [B]18:37[/B] - legs like rubber |
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what a day yesterday. after monday and tuesday's leg work i had trouble walking all day yesterday. feel great today.
10 min of light sled pulling work and then 20 x 3 good mornings with 30 lb chain 20 minutes of streching william...what are wall climbs? |
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Cliff, maybe I can help. Wall Climbs you start in the pushup position with your feet up against a wall. Then walk your feet up the wall until your chest is against the wall. Then walk back down the wall to the original position. They are killer.
Questiion for everyone. Where do you get your WOD's from? I used to cherry pick from different affiliate sites, but recently made a commitment to the main site so I wouldn't just work on my favorite exercises. |
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[QUOTE=Jack Davis;902031]
Questiion for everyone. Where do you get your WOD's from? I used to cherry pick from different affiliate sites, but recently made a commitment to the main site so I wouldn't just work on my favorite exercises.[/QUOTE] I likewise use the main site. Sometimes this leave me with some unwise combination given the strength bias in my hybrid combo of Wendler cycles and crossfit. Monday I did a WOD containing burpees right after heavy back squats. My butt is still sore. Tomorrow is heavy deadlifts. |
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thanks for the info on wall climbs. i think i will be waiting on them until my shoulder is 100%.
they do sound like quite the movement however. |
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2/9 workout
Small Group Training with Becky at SBAC. Interesting mix of work, including chucking medicine balls as high in the air as possible, both from squat and underhand, flipping heavy bag end-over-end, pushups with feet in TRX stirrups, and pull ups while lying on sliding incline plane. Represented myself pretty well. The Claw |
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Cliff, Wall Climbs WILL tax your arms & shoulders. If you're not comfortable that you shoulder can take it, SCALE!! Do a search for Wall Climb scaling on the main site!
One of the guys was told to stop doing the Wall Climbs in the Base Globo "...because Area B gym (Base Globo) staff told me they were not allowed..." Guess he "scared the straights"!;) Jack, I use the CrossFit Wright Patt site ([URL="http://crossfitwrightpatt.com/"]http://crossfitwrightpatt.com/[COLOR=Black] ) for my WODs. We run about a month or so behind the main site. I'm also looking into incorporating the Gymnastics WOD [/COLOR][/URL][URL="http://gymnasticswod.com/"](http://gymnasticswod.com/ or [/URL][URL]http://www.crossfitgymnastics.com/[/URL][URL="http://gymnasticswod.com/"])[/URL][URL="http://crossfitwrightpatt.com/"][COLOR=Black]as part of my workouts.[/COLOR][/URL] [B]WU:[/B] 400m run [B]WOD: [/B]5 RFT: 20 GHD Sit-ups 5 Push jerk, 135# 12:00.33 [B]Cash Out:[/B] a couple of head stands [I]This was the 1st time I did Push Jerks, so my form wasn't the best. Had to do it alone in the base Globo while our box is being renovated, so I followed Tony Budding's advice & went to a lower weight to try and focus on speed. Felt good about the WOD. Thinking of doing the 100 push ups & toes to bar for time... [/I] |
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[B]Deb Thanks!![/B]
[B]Jack Welcome!![/B] I get my WOD's from mainsite and the Box on mainsite rest days. I'm 5 days on 2 days off so I usually catch a mainsite rest day and use our affiliates WOD, they program well. [B]2-8[/B] Workout: AMRAP 20 minutes 5 DB Press 20# (working on shoulder strength for HSPU) 10 Hanging knee tucks 15 Med Ball Cleans 14# 7 rounds + 6 reps This WOD was extremely humbling as it pointed out 3 weaknesses in a single WOD. [B]2-9[/B] 5K run on box course 33:38, 20 degrees out. [B]2-10[/B] "Wittman" 7 rounds for time: 30:56 15 KB swings 1pd 15 power cleans 65# 15 Box jumps 20" Rx'd |
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Nice to meet you [B]Jack.[/B] I do our affiliates WODS, love his programming. Right now Im taking a side route, doing Olympic lifting 3 days a week so I can nail my form down and do more weight......
[B]John [/B]- thanks but that was a mistake, he told me I was going to do reverse hypers, which I wrote down, but then I did glute/ham raise..... Im usually writing down in a frenzy trying to keep up... [B]02.10.2011-Thursday Weightlifting FDU[/B] Warmup squats, bar etc. Powerclean 2x3x35 3x2x40 5x1x45 [B]Snatch Below Knee[/B] 3x1x15kg 1x3x20kg 1x3x25kg 1x3x25kg 1x3x28kg 1x3x30kg 1x3x30kg 1x3x32kg 1x5x32kg 1x35kg 1x35kg miss 1x35kg miss 1x35kg beauty 1x35kg miss 1x35kg 1x37kg eh 1x37kg S L O W 1x37kg Need to be more explosive....and work on landing Lighter snatch to work on squat: 1x3x25kg 1x4x25kg 1x3x25kg [B]Sn Liftoff[/B] 1x5x25kg 1x5x25kg 1x5x30kg 1x5x30kg 1x5x30kg 3x3x35kg 3x3x40kg 3x2x45kg Back to below the knee tonight, but my weight went up. Its light weights, but my coach said I could add 20kg to my snatch right now if I can get consistent with good technique.... its a work in progress....I did have some pretty nice snatches tonite, a gymmate told me I did well tonite, nice to hear. :) Hopefully get stronger and better. |
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2.13.11
WARM Run .25 mile 20 PVC rollovers Hang Snatch/OHS 5xOly bar WOD OHS 5x65 5x75 9x85 CASHOUT Sotts Press 12xPVC 15 Ball Slams Sotts Press 3xOly bar |
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Missed last Sat and due to skiing (stowe and sugarbush, woohoo!) then Mon because of shoulder and knee tuckeredoutedness, then Wed because we had to put our 17 year old cat down:(
Skied last night and today did my own w/o at home. 2.11.11 Friday AM Warmup 3 rounds of 10 of Lunges Pushups Abmats Punter kicks WOD Two rounds of 50 air squats 20 push press with 45# 4:58 |
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Jeff sorry about your cat.
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Jeff- Also, sorry about your cat. We had to put one of our dogs down before the "Deep Freeze". (She was the pup I found rooting around in our trash th day before my eldest left for the Marines.)
[B]WU:[/B] 400m run 2 rounds of 10 push ups 10 air squats 3 head stands (trying to kip into a handstand) [B]WOD:[/B] Elizabeth 21-15-9 115# Squat Cleans (1st 5 were with 135#) Dips (No rings at the base Globo) 26:44 [I]UGLY!! This was tough physically AND Tougher mentally since there was this one guy talking to his buddy and putting down CrossFit!! Sounded like he went to a few classes in the box & didn't learn much. Now, he's an expert! :ranting2: I know, I know, breathe in 4 seconds, breathe out 8 seconds & focus on the WOD! :censored: [/I] |
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Jeff, sorry about the cat.
Mobility: shoulders, hips, groin, butt. Used roller, single lacrosse ball, taped set of lacrosse balls, bands. Strength: 3X315,360,405. "Wittman" 1.5 Pood KB Swing, 15R 95# Power Clean, 15 R Box Jumps, 2 feet, 15 R Scale: 50#DB, Hang power clean, step ups. Only finished 5 R in 12:39. |
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Thanks to all for the condolences. It was sad but it was clearly time.
1.12.11 Saturday AM at the gym Warmup Jump rope practice Leg and arm swing/circles 3x50 meters kareoke 10 remedial pvc overhead squats 2x50 kareoke 8 pvc ohs 1x50 kareoke 6 pvc ohs Pvc burgener 1x1x10 hang power snatch 45# WOD Run 200 meters 15 hang power snatch 45# 200 meters 12 hps 200 meters 9 hps 200 meters 6 hps 200 meters 3 hps 200 meters I lost track and did the 6 hps twice....12:45 Don't think I'll ever like running, but at least I didn't walk at all this time. |
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Cat, ditto.
[B]02.12.2011-Saturday Weightlifting FDU[/B] Warmup: airsquat, shoulder & hip mobility & stretch, ball back & chest, stretch quads, hams, et al.... Sn Press+OHS 2x10xbar FSquat 1x10 [B]Snatch[/B] Not a good day, 10 chicken fingers and a beer for dinner at the hockey game probably wasn't the best idea.:rolleyes: (they had no MEAT in the place). Not feeling warmed up till the end of these....the different starting positions, PITA Liftoff + Snatch 1x4xbar 1x2x20kg Snatch 1x3x25kg 1x2x28kg 1x2x30kg 1x2x30kg 3x1x32kg [B]Clean & Jerk[/B] Not bad; my foot slipped on the first couple so I stepped in that rosin - that was a mistake, not bad but short stepped a lot of the rest. Kept forgetting the clean landing position. warmup w/bar 1x2x25kg 1x2x30kg 2x2x35kg 2x2x40kg 2x2x43kg 3x1x45kg [B]Backsquat[/B] 3x35kg 5x40kg 3x3x45kg 3x2x50kg Didn't seem like I accomplished a lot today; he kinda liked my clean and jerks. Got hollered at for putting my foot on the bar (a big no-no) and, with the cleans, same deal as the thrusters, I don't always land with my feet wide enough (clean landing position) so nowhere to go..... the two guys on the platform across from me were snatching a lot of weight. The one kid was next cleaning what looked like 145 if not more, and then jerking it into a snatch press squat? never seen anyone do that, esp. with that much weight. |
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ditto for the cat. it's hard to lose a member of the family.
friday physio who got almost complete range of motion in my shoulder after 1/2 hour of beating on it. then off to the gym. 20 minutes of lower body single leged sled work with 25 lbs and then 14 minutes upper body left side sled work with 2 1/2 lbs. and so it starts. saturday zerker squats with cage (which is an amazing piece of equipment) 205-225-255-280 then 5x 9-75 degree standing ring rows and 9-good mornings with 50 lb chain around neck. 5:55 was slow but the coaches were more concered with range of motion than time. then a chat with my coach. come monday he is going to have a 2 month plan for my rehab. both workouts and food wise. looking forward to it since i did a food journal for the past week and am blown away at my diet since i think i fooled my self to thinking that it was fairly good. when in fact it sucked. |
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Mobilty work. Today worked at Tribal Fitness. Got some great feedback and advice from the coach on planning workouts and structuring the powerlifting hybrid for the next several month.
Strength: Overhead press: 3X145,160,170. WOD: AMRAP in 20 ": 400m run, 40 Wall Ball shots. Scale: Row. 2R, 180m row. |
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[B]2/12[/B]
[B]2011 Adelando GP.[/B] [U]WU[/U] 40 mins practice. 2 rounds of nasty course: 90% deep sand whoops / 10% motocross. Clean 260lbs x 5 as I kept stalling in soft stuff and dropping the dirt bike. Sled push bike through log section after coming up short on 2nd log and falling. [U]WOD[/U] 70 mins race. 4 rounds of same. Past countdown clock at 2:20 which meant an additional lap for time of 1:21. 5th in class. Longest and toughest race I have ever done. Could not have done this before CrossFit. |
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Wendler 5/3/1, Month 1, Week 1
Dead Lift Day WARM 500m Row (1:53) DL 5x195 5x225 8x255 CASHOUT 20 Lunges Doing OHS, DL and BP. Right now, my 1RMs are about 115 (OHS), 235 (BP) and 325 (DL). |
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[B][U]February 3-7[/U][/B]
Hard skiing with the boys in Park City, Alta and Snowbird. 3 powder days. Some good hiking. My training really paid off this year, as my legs were hardly sore at all. Well, they were a little sore by the last day, but not bad. [B][U]February 8-12[/U][/B] Crazy busy at the office, so no WODs at all. [B][U]February 13[/U][/B] 2.6 mile hill run. Untimed (need a new watch). Felt lousy. Signed up for the following events this year, so my training goals will be geared towards these: - April 16-23 - ski trip to France - May 15 - Half Marathon in Morristown - July 3 - Sydenham Ontario sprint distance triathlon - July 24 - NJ State Triathlon - Olympic distance - Sept. 11 - Muskoka, Ontario Ironman 70.3 triathlon - Oct. 16 - Toronto Waterfront Marathon - Nov. 12 - NJ Tri-State tough mudder Fun stuff. A soon-to-be empty-nester occupying his free time. |
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That's a full Plate Jim, Happy Hunting
2/11 wu 4x10 air squat 4x15 pushup Reverse Hypers 3x10 @ 70 3x10 @ 120 4x10 @ 140 5 cleans @ 135 snatch press 4@95 front squat 3x6@ 135 O/H squat 2x10 @ 65 6@95 WOD 4 rounds 60 jumprope 15 KB swings @ 55 10 ABmat situp 8;14 Post 3x15 pullups m/56/180 |
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[B]2-12[/B]
Workout: AMRAP 15 minutes 15 pull-ups (band) 30 second plank I'm so stinking close to my pull-ups but close doesn't count. [B]2-13[/B] Clean & Jerk 1-7 75#-85#-90#-95#-100#(pr)-105X-85# Good strong day. 1 hour flow yoga. [B]2-14[/B] Our box isn't having morning/lunch classes through Wednesday so this morning I hit the globo-gym for a good solid upper body strength day. |
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2/14 WOD
Hang Squat Clean 1-1-1-1-1-1 115-125-135-135-145-155f There were some intermediary fails at 135 and 145. At this point, it's mostly mental. I start thinking too much about the weight, then I start pulling with my arms instead of shrugging, and it fails from there. Followed by: Wall Ball Ladder (20#/14#) 3 -> 12 -> 3 (Following the squat ladder format) Done as Rx'd. I was particularly pleased to do all reps legit, including squatting below parallel and ball to 10' mark. The Claw |
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[B]2/11[/B]
"Whitman" 7 Rounds 15 KBS 1.5 Pood 15 Power Cleans @ 95lbs. 15 Box Jumps 24" As Rxd: 31:03 Very Tough WOD [B]2/12[/B] AMRAP in 15 Min 15 CTB Pull ups 30 sec. L-Sits As Rxd 4 Rounds [B]2/13[/B] Clean and Jerk 1x1x1x1x1x1x1 145, 155, 155, 165, 175, 175, 175 followed by AMRAP in 15 min. of: 30 Wall balls (20lb) 20 Double unders. 3Rounds + 30 wall balls |
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Jack nice going on Wittman. I stopped after 5R.
Mobility: hips, hamstrings, and quads. Strength: Back Squat: 5X255,3X290,1X325,1X365. Monday 110214 Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Record wt for each round. 25, 35, 40,50,55. Next time I'll increase the weight. |
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Yeah, that kid with the squat jerks I think was a national schoolage champion.
I can hardly train, for staring at the others sometimes... [B]02.14.2011-Monday Weightlifting FDU[/B] Warmup: Squats, shoulder circles, stretching, pressing, et al [B] Snatch Press/OHS[/B] 15kg/3+3 20kg/3+3 - 2 25kg/3+3 - 2 30kg/2+2 - 3 35kg/1+2 - 2 38kg/1+1 - 2 (1 miss) 40kg/1+1 - 4 (miss #2, #3 not low enough) [B]Split Jerk[/B] from the rack; these weren't hard weight-wise, just need prax, I pressed out one at 46kg and 1 at 50kg 3x2x35kg 2x2x40kg 3x1x43kg 1x1x46kg 4x1x50kg [B]Press[/B] 4x3x25kg [B]Lunge[/B] 25kg/5+5 - 5 |
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1.14.11 Monday night, Motown gym, Valentine's Day
Big hard night. Warmup Jump rope practice PVC bar shoulder stretches High knees 50 meters Butt kicks 50 meters Punter kicks 25 meters Inchworm pushups 25 meters Broad jumps 25 meters Louie Simmons speed training 2x12 squats @ 55% max, for me that was a working weight of 100# 3x5 deadlifts @ 55% max, 115# WOD, this killed me. 1000 meter row 50 thrusters, 45# 30 pullups, subbed jumping pullups. Again, this killed me. Dead. I was the slowest at 14:11. Went out too hard on the row. Took me several minutes to stop wobbling around and get stable enough to do the thrusters and just broke it down into ten five rep sets. Same with the pullups. But my recovery when I was done was noticeably quicker. Small victories...I'll take'm! |
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after a slothfull sunday due to to much fun the night before back at it.
modified fight gone bad air squats back extension 20" box jump sit ups lunges 349 just started reading robb wolf's book the paleo solution. great book tons of info that is scary in hell in some reguards. |
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2/13
wu 3x10 air squat 2x20 GHD Reverse hyper 2x10@100 3x10@120 3x10@130 4x10 racked lunge @65 2x10 O/H squat @65 DL 3@225 3@275 3@325 WOD 10 rounds 10 thrusters @ 65 10 24" box jump 20:25 m/56/180 |
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02.14.11
2 mile walk in the hills w/30 lb weight vest— nice little workout— really like the extended, moderate cardio effect of this in addition to the really high end taxing effects of a Tabata or rowing 02.15.11 Wender 5/3/1 Month 1, Week 1 BP Day WARM Run .25 mile 20 PVC Rollovers BP 5x145 5x170 8x190 CASHOUT 12 dips (clean) 20 reps on crunch thingy at Globo |
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