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Saturday February 22, 2014
Goblet squat and pass through warmup. Deadlifts 45x5 135x5 185x3 235x1 285x1 325x1 375x1 425x1 475x1 495x1 FAILED at 500, but moved it 3-4" off the ground!!!! 25 wallball shots, unbroken, in 56 seconds (then thighs cramped) cleans 30x95#, one per minute, 26 of these were really good, 4 were okay 10x115#, 9 of these were good, 1 was a total trainwreck 100 single unders 20 double unders |
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2/22
WU: Row 1k; wall-facing squats X3X5; halos 25, 35X20 Workout: 5:00 of TGU with 25# kb Cashout: KB press 35# X3X20; pull-up ladders (+15#) 3X(1-5) for a total of 45 reps |
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Sunday February 23, 2014
Goblet squat and pass through warmup. Wrist and tricep mobility, need to be able to hold the bar on the rack, not just have it in my fingertips. Jerk practice 5x45 5x45 5x65 5x95 3x115 3x115 3x125 3x125 25 wall balls in 49 seconds 25 minutes of step ups carrying 20# 100 single unders 25 double unders |
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[B]WU:[/B]
400m run 100 SUs 15 Push Ups 10 Pull Ups 10 Burpees (Yay! Burpees!!) 10 Leg Swings 15 Air Squats 10 DUs (w 2-3 SUs in between) Burgener Warm Up [B]WOD:[/B] Snatch Complex Power Snatch, Squat Snatch, OHS 75# 3RFT: 15 GHD Sit Ups 20 Back Extensions 25 sec L Sit 7:34 [I]Snatches & OHSs went OK, kind of wished I went heavier. The metcon was tough, especially the L sits, which I scaled. I couldn't do them after the GHD Sit Ups and the Back extensions!! 25 sec is a LONG time!!:D[/I] |
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2/24
WU: Row 1km; halos 25, 35#X20; wall facing squats X3X5; KB C&P 35#X2X10; KB snatch 35#X2X10 Workout: KB swings 35# X12:00 197 reps Cash out: Deadhang pull-up ladders (+15#) - 3X(1-5) 45 reps |
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great work as usual guys
JT....nice work on the deads....give it a bit and you will get your 500....i am very envious of you on that one :D been at last week but got tangled up in life life issues through no fault of my own last nite Speed Bench: 9x3 (WMN) left shoulder was smoked by the end of the narrow grips *use 2 sets of 5/8" chain Narrow Grip Bench: 1RM 175lbs DB Bench: 12-10-8-2x5 30,35,40,45 lbs Multi Grip (N): RM (85) 16 Ext. Rot. Band Pulls: 3x20/s single red band Band Pull Aparts: 150 red band left shoulder with the really bad artritis sure was not happy last nite...gotta remember to take it a bit easy on it....ya right....but at least i was thinking about it |
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Tuesday February 25, 2014
A nice 2 mile walk on the beach, then wall balls and med ball cleans in the mango grove. [url]http://youtu.be/MMtrA2LLPwg[/url] [url]http://www.mapmyrun.com/workout/492926411[/url] |
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2/25
WU: Row 1km; air squats X3X10; halos 25, 35#X20; KB C&P 35#X2X10; KB snatch 35#X2X10 Workout: Turkish Get-Ups 35# X5:00 - Don't know how many I did; lost count somewhere in the middle. |
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[B]WU:[/B]
400m run 100+ SUs 15 Push Ups 10 Leg swings (both legs both directions) 10 Pull Ups 10 Burpees (Yay! Burpees!!) 10 AbMat Sit Ups [B]WOD:[/B] AMReps in 12 Min: 300 SUs 20 TTB 20 Power Cleans, 95# 225 SUs 18 TTB [I]Didn't finish the TTBs, a goat I didn't realize I had! I tried to keep the cleans close in to my legs. I wanted to make it to the next set of PCs (135#).[/I] |
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AMRAP in 5 minutes of:
10 Sumo Deads 135lbs 30 Weighted Step ups (16" box) 20 kg kb *hold KB in each hand 95 reps Rest 3 minutes AMRAP in 5 minutes of: 10 SS 115 lbs 10 Box Jump Overs (20") 80 reps Seated Rear Delt: 3x8 (palms forward) 5,10,12 lbs |
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JT, that is one heck of a lot of work on the deadlift workout. In competition, you only have to do 3 singles. I would think that you could do the 500 if you did not do all that other tonnage before hand.
Coach late today. Small stretch, and warm up. Hang clean practice. WOD 4 RFT" 155# hang clean X 5 Box jump X12 Burpees X15 2 minutes rest. Scales: 95 HC, box step up. 17:04. Getting 3-4 WOD's per week over the past 3 weeks. I'm coming back.:pepper::pepper::pepper: |
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[QUOTE=Pat Quigley;1221290]
Getting 3-4 WOD's per week over the past 3 weeks. I'm coming back.:pepper::pepper::pepper:[/QUOTE] Great news, Pat! 2/26 WU: Row 1km Workout: 20:00 easy spin on the bike trainer Deadhang pull-up ladders (+15#) 3X1-5 for total of 45 reps Cashout: T-spine mobility; hip stretches |
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Way to go Pat!!
[B]WU:[/B] 400m run 100+ SUs 10 Leg Swings, each leg, both directions 10 Air Squats 15 Push Ups 10 Burpees (Yay! Burpees!!) 10 scap Pulls 10 Pull Ups 10 PVC Dislocates Burgener Warm Up [B]WOD:[/B] 7:30 Min AMRAP: 5 75# Power Snatches 10 20# Wall Balls 4 rounds + 5 Power Snatches [I]I did the 1st 5 Power snatches straight. Couldn't do the Wall Balls straight through. I was hoping to at least get 5 rounds. Close...:shrug:[/I] Good Luck in the Open, Guys!! |
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2/27
WU: 1 mi. dog walk; row 800 m; wall facing squats X3X5; halos 25, 35# X20 Workout: KB C&P 35# X3X10 KB snatch 35# X3X10 KB swings 35#X12:00 (208 reps) |
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@Pat, thanks for the idea.
I had no idea how much I could get since it was my first heavy day after my injury. Am going to go in a comp in March, warm up the minimum sensible amount, and try for the 500 in the comp! Friday February 28, 2014 Goblet squat, pass through warmup. Oly practice (C&J) up to 205 pounds (comp is tomorrow). [url]http://www.coachseye.com/4awJ[/url] Coached up some people on 14.1. Watched Dominic get 401 reps. The dude is legit. [url]http://www.coachseye.com/do32[/url] |
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Saturday March 1st, 2014
@Pat, I did much less warming up in my comp today. Had an excellent result. Thanks for the idea. Competed in The Iron Games at Caution CrossFit in Miami today. 63,66,70kg snatch. Since I got 70kg on the snatch I thought "If I get my 1st C&J @98k, then I'm going to try 112kg b/c who knows, I could qualify for the Pan Am Games." 98,105,112kg C&J. Total 182kg total = Pan Am Games Qualifier. See you in Toronto in June. Today was a day I will never forget... |
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Sunday March 2nd, 2014
Walked five miles in the Everglades looking for and counting baby gators. Counted 61, my all time record (have been doing this for many years). |
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Monday March 3, 2014
Walked a couple miles in the sand by the Atlantic. [url]http://www.mapmyrun.com/view_workout?w=497324399[/url] Thought about doing some beach burpees, then signaled the beach waitress for a beer instead... |
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welcome back pat
great work JT....good call on the beer rather than burpies...need to rest to eh? :D friday 14:1 games work out modified 10 minute amrap 15 ring rows 15 4 board bench press 241 reps (my left shoulder and arm are still sore today) saturday SS Box Speed Squats: 12x2 (EMOTM) 210 lbs 6 pin Rack Pulls: 6x1 *do these in the rack *MM bands 135 lbs Good Mornings: 4-4-4 95-110-125 Weighted Upper Third Hip Ext.: 3x15 15 lb dbell Goblet Squats: 100 16 kg kb sunday and today snow removal 25 cm. over the past 2 days and now it is raining so the snow is getting real heavy keep up the good work guys!!! |
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good to be back.
Our coach said that if we wanted to master DU's, do 30 attempts for 30 days. On4th day. Got 12 out of 30 attempts. WOD: 7rft 7 pull ups 7 Thrusters @ 95. Scale: Push press. 8:49. |
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Pat, I need that 30 DUs for 30 Days!!
[B]WU:[/B] 400m run 100+ SUs 3 7 Rep Rower Pulls Carl Paoli hip mobility 10 Push Ups (Reverse Hands) 10 Wide Hands Push Ups 3 wide grip Pull Ups 10 PVC Pass throughs 10 Helicopters (each direction) Berguner Warm Up [B]WOD:[/B] Open 14.1: 10 Min AMRAP: 30 DUs 15 75# Snatches 1 round :yikes::mad::confused: [I]I was hoping to do better than I did 4 years ago - especially since I've been working on them. :shrug: Did the 1st 10 in 2 mins, but it took me over 8 to get the rest of the 1st round done. Did the snatches in subsets of 5, 5, 2, & 3. (They felt easier than when they did over the weekend.) I wanted to try to get one more DU, but no such luck! :shrug:[/I] |
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3/3
WU: Row 1km; wall facing squats X3X10; halos 25, 35X20; hip mobility Workout: KB Clean & press ladders 35# X4X(1-3) 48 reps KB snatch 35#X 4:00 51 reps Weighted deadhang pull-up ladders (+21#) 4X(1-5) 60 reps |
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Yes double unders are a skill, but unlike riding a bike, they can be lost if you lose the DU specific fitness. When my hips allow, I make sure to do at least 25 dubs twice a week.
Tuesday March 4, 2014 An extremely tough walk on the beach, the sand was really loose and I kept sliding sideways towards the water. This really exhausted my hip flexors. [url]http://www.mapmyrun.com/view_workout?w=497859327[/url] Then, for the PM session, held a goblet squat and did dumbbell snatches and presses in the little hotel gym. Got some odd looks from the people on the treadmill (can't they see there's miles of sandy beach to walk on) and from the globo-guy doing curls. |
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last nite
30 20 lb wall ball 5 incline pushup 20 20 lb wall ball 10 incline pushup 10 20 lb wall ball 15 incline pushup 4:00 3 x 12 flat bench row 95 lbs 3 x 12 flat bench delt 10 lbs 100 red band bench pullapts |
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JT, You're scaring the straights!! :rofl:
[B]WU:[/B] 400m run 60 SUs 15 DUs 10 Pull Ups 20 Push Ups 20 AbMat Sit Ups 10 PVC Pass Throughs 10 PVC Pass Throughs (in a squat) 10 PVC OHS [B]WOD:[/B] 15 TTB 15 95# Push Press 15 24" Box Jumps 15 95# OHS 9:08 [I]Very SLOW going on this one. This was a DNF due to my shoulder and knees :shrug:[/I] |
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3/4
WU: Row 1km; wall facing squats X3X10; halos 25, 35X20; hip and back mobility Workout: TGU 35# X 5:00 15 reps |
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Bench: 1RM (bands) red band 165lbs
DB Bench: 8-8-8 40,45,50 lbs dbell Multi Grip Skull Crushers: 3x8 football bar (L. shoulder not real happy) Pushdowns: 100 12kg on old school machine Ext. Rot. Band Pulls: 3x20/s Side Lying Rear Delt.: 3x12/s (thumb up)10lb debll Band Pull Aparts: 150 red band |
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Wednesday March 5, 2014
AM Session A lovely walk on the beach. [url]http://www.mapmyrun.com/view_workout?w=498659603[/url] PM Session A not so lovely encounter in the hotel gym... This hotel has the nicest gym of any hotel I have ever been in. So it's not the fault of the hotel. They even had a HIIT workout displayed on the white board near the towels and water. The HIIT workout included burpees, KB swings, and GTOs. So it's not the fault of the person running the gym. Maybe it's my fault. I was, after all, wearing a CrossFit t-shirt, and in the land of isolation curls, tricep extensions, crunches and mirrors, CrossFit is the devil. So maybe I brought it on myself, I'll let you decide. I started off by holding a goblet squat with a 25# dumbbell for about two minutes. The father/son team doing isolation curls nearby were able to absorb this in the mirror and ridicule it with a dismissive knowing laught without too much difficulty. After all, I still had my sweats on and the offensive CrossFit t-shirt that barely constrains my Oly Lifting guns were still on. I ignored their little joke at my expense. I moved on to deadlifts. If you know me, you know I have a pretty decent deadlift. The hotel gym had two Oly bars and at least 2,000 pounds of plates. I started with a set of ten, then did sets of 5, then sets of 3 as I progressed in weight. The father and son team, who were still doing isolation curls (20 sets of 10 on each arm?) were having some fun at my expense, apparently my admittedly too large tummy and expansive posterior chain didn't fit their model of "fitness", even as I moved heavier and heavier weights. While I can't disagree with the "bhudda-belly" observation, I do disagree with the "fat-***" comment. I earned that protruding posterior chain. It ain't fat, it's huge. There's a difference. As their soto voce comments became more barbed, that little switch inside me inched towards "danger." On the final deadlift, I dropped the bar. Probably on purpose. Junior jumped. It did make a really impressive racket. So impressive that the attendant from the aerobics room came in to see what had gone wrong. I was putting away the weights and smiled at her and asked if she could bring me another towel. Everything was cool. Except for the father son team who were now onto tricep extensions. I noticed that there was no sweat under their isolation table. They noticed that there was a big puddle of sweat where I had been doing deadlifts. It's Florida, it's humid, I sweat, a lot. Tensions increased. I'd been deadlifting, there was testosterone coursing threw my veins. There was the smell of sweat and iron in the air. After deadlifts I had 10x10 squat cleans at 135# on my schedule. Why should squat cleans anger anyone? I wasn't upset by their isolation exercises, why should anyone be upset by my big movements? I was out of the way, over in the corner, far from the mirrors and the isolation equipment. Why should a weight lifter practicing a weight lifting move upset someone? Maybe it was the CrossFit shirt, which was now displayed, the sweats having been thrown carelessly in the corner. The guns were out, and the curl and tricep extension crowd didn't like what they saw. I'm not saying I have beautiful biceps, but I am saying that if you do as much Oly lifting as I do, you get some bulges. I have some bulges. Bigger bulges than the father son team doing iso exercises. Much bigger. I think this ****ed them off. A lot. "It's really hard to concentrate with you grunting so much," the dad said. The son giggled. Like a little girl. Really, just like my 5 year old niece. "Sorry," I said, not feeling sorry at all. I was earning the puddle of sweat and the old man lifting noises. The squat cleans felt great. The grunts may have gotten a little louder, and a little more frequent. So maybe this is all my fault after all. "I said, it's really hard to concentrate with all that noise," the dad said just a little louder. "Yeah man, and all that sweat is gross," the son added. I realized that I could carry the 135# over to him, clean it, jerk it, and drop it on his head and crush him like a Palmetto bug. I let the thought pass. "It's a gym, it's humid. People sweat," I answered. I turned away, back to my corner, my last chance to de-escalate. On the 100th squat clean I dropped the bar. Maybe on purpose, maybe b/c I'd done 100 squat cleans and there wasn't any chalk and it was humid. Maybe because the bicep and tricep and crunch crowd nearby were eerily quiet. I lift weights, I'm used to noise, I'm not used to quiet in the gym anymore. Father and son were still on tricep extensions. There was still no sweat in their area. "Are you almost done?" the son asked. "Yes," I answered. I reclined against the wall, sweat pouring off me, extremely proud of my 10x10 squat cleans. "Good," the father answered. He gave me the look. You know the look. Everyone knows the look. The "you look away or there's going to be a fight," look. I could have looked away. I should have looked away. I should have walked out the door onto the beach and just enjoyed the glow of a great session practicing for the Pan Am Games. Tim and Jeff know that's not what happened... I didn't look away. I looked back. With "that" look. The "I know and you know that you shouldn't have looked at me that way" look that the guy who knows he's going to win the fight gives the teapot bully who is used to getting away with the look. Maybe because he's rich. Maybe because he's the boss. Maybe because he's surrounded by people who don't ever look back. He could've backed down, he should've backed down, he could have shown his son how to behave when a 250 pound man with bulging muscles whose just deadlifted more than the father and son weigh together and whose just squat cleaned 10x10 at 135# looks back at you. He didn't. I didn't. Someone had to blink. "Maybe if you did some cardio you wouldn't be so fat," the son weighed in with. "Cardio? I went for a walk on the beach this morning," I said. "A walk? That's not cardio. Running is cardio, rowing is cardio." He pointed at the rowers lined up against the far wall. "Rowing?" I asked. Did I mention the amazingly well-appointed hotel gym had four Concept 2 rowers? "Yeah rowing," the kid said. "Maybe I'll do some rowing. Good idea," I said. It only sounded like I was backing down. I was baiting him. Setting him up for humiliation. You know I was baiting him, I know I was baiting him, we all know I was setting him up. Because there was no way that this kid, or his dad, neither of whom had any posterior chain, and neither of whom had any muscle of any description, despite their isolation curls and tricep extensions, was ever going to beat me at rowing. It wasn't going to happen. Not in this world, not in the next. And perhaps beating them at rowing would be a better release then the alternative. I still could've walked away. I didn't need to humiliate them. It's a character flaw, I know it, and one of these days it'll be the end of me. But that day wasn't today. "Don't give yourself a heart attack," the kid said. The father laughed. "Wanna race?" I asked. "Race?" the kid said. "On the rower? We can make a bet or something." "Race? A bet?" the kid said. The father looked at the kid, the kid looked at the father. "You're on," they said together. We haggled, we postured, we negotiated, and finally reached an agreement on the distance (2k) and the bet. The details of the bet don't matter, not because I won, but because they wouldn't pay up. Who would lick up another person's sweat? I should have bet money. Maybe they would have paid. Anyway... 2k later, I'd won. Easily. So easily that the father was convinced the rowers were defective. I'd been rowing at about 18 spm, giving it a nice powerful pull each time, keeping it right around 2:00/500m. The son had been flailing at about 30 (until he quit after about 400m) and the father had been flogging the log at about 28, but not moving the rower b/c he was only pulling the handle about a foot each time, even though travelling the entire length of the rower. He was so convinced that the rowers were defective that he wanted a do-over. I wasn't sure he was going to be able to get up from his rower. But he insisted. "Fine," I said. "You choose the rowers." He took mine, and put me on his. I didn't wipe the sweat off my rower, and it was pretty wet. My shorts and shirt had soaked through on the squat cleans. He had to be pretty motivated for the do-over, there's no way he wanted to lick my sweat off the floor. The son had skulked off into the corner. Apparently the isolation curls and tricep extensions had made him too tired to be able to row. "This is just between you two now," he managed. It was a clever way to escape having to pay up. Only a few of the dozen or so people in the gym had taken any notice of the little showdown. We strapped in, we did another 2k, I won, again, by a much bigger margin. Kudos to the dad though, he finished, in just over 15 minutes. "Didn't want to give you the satisfaction of seeing me quit," he said. I could have held out my hand. I could have said "nice work, way to hang in there." I could have let him off easy. But I didn't. That's the character flaw that's going to get me killed some day. I didn't ask for him to pay up, I just told him to wipe down the rowers. The attendant beat him to it. She had been hovering with Clorox wipes. Finally I just left, like I should have about a half an hour earlier. When will I learn? When will I ever learn? |
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JT - You'll NEVER learn!! :rofl: Awesome job & Story!!
[B]WU:[/B] 400m run 100+ SUs 10 Pull Ups 20 Push Ups 20 GHD Sit Ups 10 PVC Pass Throughs [B]WOD:[/B] 25 Burpees (Yay! Burpees!!) 3RFT 10 DLs @ 275# 150 SUs 12:31 25 Burpees (Yay! Burpees!!) [I]The DLs were tough. All I could do is pick the bar up and drop it and reset. :shrug: I was barely able to do SUs, forget even thinking about DUs!! I was just greatful for finishing the WOD.[/I] |
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[B]WU:[/B]
400m run 100+ SUs 10 Pull Ups 20 Push Ups 20 AbMat Sit Ups 3 KB Snatches @ .5 Pood, 1 Pood, 1.5 Pood ea for both arms [B]WOD:[/B] 1 RM Clean 135, 155, 165, 170, 175(f) EMOM 3 Squat Cleans 140 for the 1st 4 min & 135 for the last 2min [I]My cleans weren't where I wanted them. 175 is a mental block for me! At least I'm cleaning @ 165 & 175# on a regular basis. My knee started bothering me & I missed the 5th minute. Finished at 135#, which was easier.[/I] |
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JT - Way to go!!!
3/5 WU: Row 1km; wall facing squats X3X10; halos 25, 35 X20 Workout: KB C&P ladders 35# 5X(1-3) 60 reps KB swings X5:00 110 reps Weighted pull-ups ladder (+21) 1X(1-5) 15 reps Ran short of time for the pull-up portion of the workout. |
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3/6 Bike trainer X 30:00
3/7 WU: Row 1km; t-spine mobility; wall facing squats X3X10; halos 25, 35 X20 Workout: KB C&P 35# 5X(1-4) 100 reps KB swings 35# X7:00 142 reps Weighted pull-up ladder (+21) 3X(1-5) 45 reps |
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Saturday March 8, 2014
Goblet squat and pass through warmup. 30 double under buy-in (2:16, this was ugly) Oly practice (I stank, thank god the meet was last Saturday not today) Snatches to 135#. C&J to 135#. I really didn't have it today. 30 double under cash-out (1:14, much better) |
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3/8
WU: Row 1km; hip and t-spine mobility; halos 25, 35X20; wall facing squats X3X10 WOD: 2 rounds KB cleans 45# X10 KB snatches 45# X10 TGU 45# X2 KB swings 45# X10 It was amazing to me how much heavier the 45# KB feels compared to the 35 pounder. Yow! |
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@Alden, yes those kb get heavy fast.
Sunday March 9, 2014 Good to be back at the Shed 'o Pain! goblet squat, pass through, air squat warmup 1x95# OHS 1xC2B (just had to prove I could do both) Half hour doing step ups onto a 12" box carrying 10# in each hand and carrying 10# in may pack (training for Peru). |
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great work as usual guys
friday 14:2 modified just finished my last rep of the 3 rd round when the clock rolled over to the start of 4th round 95lb zerker squat 40lb dbell bench press saturday 5000m row.....20:37 |
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[B]WU:[/B]
400m run 100 SUs 10 Pull Ups 10 Leg Swings (each leg, both directions) 10 Air Squats 10 push ups 20 AbMat Sit Ups 5 DUs 45#Presses 3X7 rower pulls 10 PVC Pass throws (High & Low) Mobility work [B]WOD:[/B] Open 14.1 0 to 3 Min: 2 rounds: 10 65# OHS 10 Pull Ups 3 to 6 Min: 2 rounds: 12 65# OHS 12 Pull Ups 64 reps [I]Started at 1 & barely got the 1st round done in 2 mins (at the 3 min mark!) I finished the 2 rounds after 3 min and was barely able to get the nest round done after 6 min! The OHS were easy but the Pull Ups were killers...[/I] |
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3/10
Nice work, everyone! WU: Row 1km; goblet squats 35#X2X10; halos 35# X20 Workout: KB C&P ladders 35# X3X(1-4) 60 reps KB snatches 35# X6:00 70 reps Weighted pull-up ladders (+27#) 3X(1-5) 45 reps |
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Monday
Farmers Bar Deadlift: 1RM *standing on mats 424 lbs Front Squats (zercher): 3x8 185 lbs GH Raise: 3xRM 4,4,3 Sumo Deads: 3x8 185lbs Band Good Mornings: 100 *one down one forward started with 2 average green bands ended up switching to a black and green after 2 tries |
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Down in Rocky Point, Mexico for the week. Worked out in the resort gym.
After warm up and stretching, 5X5 dumbell press: 45, 50, 60, 70,80. 5 minute AMRAP: 50 db swings X10, pushups X10, air squats X15. 6R+10 swings+10 pu+2 squats. Personal challenge of 30 DU tries, got 2 today. |
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