Re: Over 50 Crossfitters Sign In
 

Thanks Cliff. I actually feel sorry for the person who did it. On the bright side, I have some REALLY AWESOME neighbors who've been so kind to us about this.

Your party description has my mouth watering! Nice bench work there!

1 Mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

DLs:
5 @ 235#
5 @ 270#
6 @ 310#

[I]My hammy felt great during the lifts!! :pepper: Resting it was a GOOD idea!![/I]

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Push Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Run 1 mile, try for a PR

8:55

Then..

2RFT:

25 WBS, 10ft, 20#WB
25 GHD sit ups

8:39

[I]Clipped 3 sec off my mile run since last week! Unfortunately, my jammies were acting up, so I bagged it at 2 rounds rather than 4.[/I]

[B]Evening:[/B]
1 mi dogwalk

Back Squat:
3 @ 220#
3 @ 250#
19 @ 280#
5x10 @ 155#

Re: Over 50 Crossfitters Sign In
 

i hate it when my jammies act up during a work out as well bill.....plus everybody in the gym looks at me funny when i wear them to the gym :rofl:

as it was our last party for this group of people my wife and i pulled out all the stops. they were a big part of my life for the past 21 years

tonight at the gym

back squat 1 rm 395 failed at 405 :(

frog stance deadlift 6-6-6-6 185-225-275-305

wide stance zerker good morning 8-8-8-8 75-95-105-125

then home to watch the sea hawks......

Re: Over 50 Crossfitters Sign In
 

11/1 Mtn bike ride. 6 miles of tougher single track than we normally ride. I rode through two sections that have always beaten me in the past. :kicking0:

11/2 Row 5000m. 25:43

11/3 Rest day.

11/4
Row 1000m
T-spine mobilization
Turkish sit-ups 25 X10/ each side
Windmills 10 X2X10
TRX 1 arm row X2X10
DB OH press 10, 15, 20, 25, 30 X10
Lat pulls 75, 95, 115 X12 (pull-ups seem to irritate the bad shoulder but these don't)
Supine rows X2X10
Deadlifts 75, 95, 115 X10

11/5 Life got in the way...

11/6
Row 1000m
T-spine mobilization
Turkish get-ups 10, 15 X5
Push-ups with shoulder protraction X10
Planks with archer twists X10
DB OH press 10, 15, 20, 25, 30 X10
Lat pull-downs 75, 95, 115, 125 X10
Supine rows X3X10
Deadlifts 75, 95, 115, 135, 145 X10
Farmer's carry 140# X60 yds

11/7
Row 1000m
T-spine mobilization
I, Y, T, W X3X10 (with 3# weight)
Face pulls X2X10
Waiter carry 25# X50 yds/ each side
Turkish get-ups 10# X20
KB swings 35# X5X30

It is depressing to see how much core and shoulder strength I've lost since the surgery last October. I used to do 20 Turkish get-ups with a 35# KB; 20 reps is now a challenge with the 10 pounder. Injuries at this age REALLY set you back...

The good news is that I am sorting out what exercises irritate the shoulder and which ones are ok so am having productive workouts. MRI is scheduled for Friday; followup appointment to get results is not for a couple of weeks after that so my plan is to keep doing what I'm doing.

Re: Over 50 Crossfitters Sign In
 

Those Stickin Jammies......!!!

Nov. 7, 2016 Monday

WU: Run 400M then 3 Rounds
10 Cradle-Rock
10 Ring-rows / No Push-ups for awhile
10 OVH Squats

Strength I did Back Squat and Snatch Pull
(chose 2)
Strict Press
4 4 4 4 4

Snatch
60%/4
70%/4
75%/4
(80%/4)2

Snatch Pull
(95%/3)4

Back Squat
(80%/4)5

Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#) 75lb for me....

Did modified Nasty Girls: 13:29 10 jumping PU instead of MU. Lots of Air-Squats!!

Re: Over 50 Crossfitters Sign In
 

Damn autocorrect!!! :ranting2:

Good stuff guys!! Alden, hang tough! Keep doing what you are doing. My second rule of fitness is "Don't get hurt!" ;)

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups
10 Burpees (Yay! Burpees!!)
Burgher Warmup
95# snatch
115# snatch

[B]WOD:[/B]
21-15-9
TTB
115/85# Snatch

16:51

[I]Started with 115#, got 2, but could not get any more. :shrug: So, I changed to 95#, which went easier.[/I]

[B]Evening:[/B]
10 1.5 Pood KBS
Back Squat:
3 @ 115#
3 @ 130#
15 @ 145#
5x10 @ 80#
10 1.5 Pood KBS

Re: Over 50 Crossfitters Sign In
 

@Bill - Thanks! I just keep plugging along.

11/8
Row 1000m
T-spine mobilization
I, Y, T, W X3X10
DB OH press 10, 15, 20 X10
Lat pull-downs 75, 95, 115 X12
Deadlifts 75, 95, 115 X12
Weighted lunges 10, 20, 30 X20 yds

Either the get-ups or the extra KB swings took their toll yesterday; I had no zing today. Every rep was a chore so I lightened up the load.

Re: Over 50 Crossfitters Sign In
 

great work as usual guys.....

alden....that is one of the best feelings in the world when you finally figure out the correct line. way to stay at it.

tonight

10 minutes on the airdyne

5 x 10 russian kb swings various weights

400 m. rhino walk 70lb of plates, 10 lb ankle wights each leg

streching, glass of red wine and a good steak....

Re: Over 50 Crossfitters Sign In
 

Keep Movin Fellas!!!

Nov. 8, 2016 Tuesday

WU: Run 400M
100 DU / 300 SU
Various Stretching about 10Min.

AMRAP 4
21-15-9
Air-Squats
Ring Rows
Rest 4Min
21-15-9
KB Swings
DB Press
Rest 4:00
AMRAP 4:
21-15-9
Burpees
Step-ups

Core
E3MOMX3
20 sec Hollow rock or hold
20 Sec Arch Rock or hold
40 Sec bar hang
40 sec handstand

Seems the Core E3MOMX3 was sneaky tuff.....A good nite.

Re: Over 50 Crossfitters Sign In
 

Way to WOD, guys!!
[B]
WU:[/B]
1 mi Run
10 10 SUs with a DU attempt
10 Leg Swings on each Leg in Both Directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Chin Ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Rowing Fran:
Row 1k
21 Thrusters 95\65 lb
21 Pull-ups
Row 500m
15 Thrusters 95\65 lb
15 Pull-ups
Row 250m
9 Thrusters 95\65 lb
9 Pull-ups

18:45

[I]A little slower than my best Fran time with ~ 7 min of rowing. I tried to keep on the bar for the longer times. :shrug:[/I]

[B]Evening:[/B]
1 mi Dogwalk

Re: Over 50 Crossfitters Sign In
 

great work as usual guys

tonight..

angle bench 1 rm 185 lbs

4 boards of death x 4 135-145-155-165

100 tate press 20lbs

bent row w mag grip 8-8-8-8 70-90-100-110

2 x 100 flat bench blue band pull aparts

off to sarvona b.c. a small town of 2,500 and then making a left turn off the highway and heading in 45 k.m. into the high desert of b.c. radio phones do not even work at this forest service site.

last week i took the road atlas out and took a 3 - 4 hour loop of squamish and then looked at each town's 14 day forcast. this place had the best forcast of sun and mid teen's for the next four days.

today we saw the sun for a couple of hours but the next 7 days here are for rain. i need to see the sun just for my mental health. keep up the great work guys and i will be back at it monday.

Re: Over 50 Crossfitters Sign In
 

11/9

@Cliff - Sorry to hear about all the rain there. We are having unseasonably warm and clear weather here. Most of the local ski resorts have had to delay opening due to lack of snow and high temps.

Row 5k. 24:48

Re: Over 50 Crossfitters Sign In
 

Cliff, hear you on needing to see the sun!

Nice row Alden!

1mi dogwalk

10 Burpees (Yay! Burpees!!)

Deadlift:
3 @ 255#
3 @ 295#
5 @ 325#

Re: Over 50 Crossfitters Sign In
 

11/10 Dirt bike ride. 2.5 hours in the North Rampart Range area. Great trails there; like an amusement park ride with the constant elevation changes and twists and turns.

11/11
Row 1000m
T-spine mobilization
I, Y, T, W X3X10
Waiter carry 25# X60 yds
Lateral crawls 15 yds / each side
DB OH press 10, 20, 25, 25 X10
Lat pulls 75, 95, 115 X12
Supine rows X3X12
Pushups X3X10
Deadlifts 75, 115, 135 X10
Weighted lunges 20, 30, 40# X20 yds

11/12
Row 5k 25:37
Farmers carry 140# X 40, 40, 60 yards/ 170# X20 yards

Re: Over 50 Crossfitters Sign In
 

Wow Alden!! Totally Kick@$$!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
3 @ 95#
3 @ 110#
4 @ 125#

Re: Over 50 Crossfitters Sign In
 

Just some work around my mom's place this weekend. Splint 1+ cords of Fire of Firewood. I let my brother run the 28in Chain saw. Loaded and UnLoad two Full A__ truck loads of firewood. Sore last night, but feeling OK Sunday.:D

Re: Over 50 Crossfitters Sign In
 

Patrick, Ya gotta LOVE functional fitness!! Awesome job! I've split many a cord. A great WOD!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Back Squats:
5 @ 235#
3 @ 265#
17 @ 300#
5x10 @ 155#

Re: Over 50 Crossfitters Sign In
 

wow you guys sure had a active weekend.... like i was expecting anything less.......the place we went was more than we were expecting 45 km from pavement and creature comforts, took the dogs for long walks, saw an amazing water fall, got up close to hoo doo's sat around some good fires, enjoyed some very good red wine and soaked up almost 3 days of sun .... it was perfect .... it started to rain just as we closed the tail gate on the truck heading home......

tonite....after a long frustrating 10 hours at work and not feeling the love for being at the gym

2 k.m. 45 lb sled drag in a light mist

tomorrow is another day......

Re: Over 50 Crossfitters Sign In
 

Cliff, Sounds like an awesome weekend! Hang tough there!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
12 DL, 225#
20 Pull ups
12 Clean & Jerks, 135#
20 KTE

12:55

[B]Evening:[/B]
1 mi dogwalk

10 1.5 Pood KBS

Bench Press:
5 @ 125#
3 @ 140#
17 @ 155#
5x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

Cliff, Sounds like an awesome weekend! Hang tough there!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
12 DL, 225#
20 Pull ups
12 Clean & Jerks, 135#
20 KTE

12:55

[B]Evening:[/B]
1 mi dogwalk

10 1.5 Pood KBS

Bench Press:
5 @ 125#
3 @ 140#
17 @ 155#
5x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

thanks bill.....been through one boom town here and we are going through another one.....it is great for my business but it sure takes a toll on me mentaly and physicaly......like jerry garcia and the dead say...i will survive.....:D

another long day at work....dragged my butt to the gym....could not really make my mind up what to do so....

3 rm...yolk squat on the lowest pins....370 lbs

then my buddy who got me into x fit almost 7 years ago came over to the powerlifting side of the gym so we ended up 1 rm bench press w/ the football bar....240lbs a 10 lb pr.....not bad for not wanting to be there :pepper:

the a bunch of other accessory work...

Re: Over 50 Crossfitters Sign In
 

another great day.....cold, rain, snow line creeping down the mountain.....

at the gym however

1 rm red band pin press 265 lbs

dbell bench press 10-10-10-8-6 45,50,55,60,65

o/h rope tri ext 3 x 15 25lbs

75 ring rows

100 red band push downs

Re: Over 50 Crossfitters Sign In
 

@Cliff - The sounded like a great weekend. Those are the times that make up for the crappy weeks at work. And a 10lb PR is nothing to sneeze at either...

11/13 5 mile hike at the Paint Mines in Calhan, CO. Interesting geological formation in the CO plains.

11/14 Dirt bike ride. 38 miles of OHV trails in 2:55. I'm slowly getting faster. :)

11/15 Life chores

11/16
Row 1500m
T-spine mobility
DB overhead press 10, 15, 20, 20, 25, 30 X10
Pull-downs 75, 95, 115, 115, 125 X12
Supine rows X4X12
Push-ups X10 (ouch - not enough ROM to go all the way down at that load)
Bench press 45, 55, 656 X12
Deadlifts 75, 115, 135, 145, 155 X12
Weighted lunges 20, 30, 40# X20 yds
Farmer's carry 140# X80 yds

Re: Over 50 Crossfitters Sign In
 

You guys are living the life!! Great stuff!! We're having a heat wave (in the '70's!:evilsmile) though they are predicting snow this weekend!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1 Head Stand
10 Push ups
1, 2, 3, 4 Pull Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Karen
150 20# WB shots

9:34

[I]1:16 faster that my last Karen attempt on 25 Feb 2013 and a second slower than my fastest Karen time on & Nov 2011! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk

10 1.5 KBS

Deadlit:
5 @ 270#
3 @ 310#
1 @ 345#

Re: Over 50 Crossfitters Sign In
 

thanks guys!!!!

last night had to drag my butt to the gym but needed to work some stress out.....

s/s bar ot/2m 2-2-2-2-2-2-2-2 155-165-175-185-195-205-215

camber bar good mornings 8-8-8-8 85-115-135-155

large green band high bar 100 good mornings

home for a steak dinner, ceaser salad and red wine.....great way to end a lousy week......:D

Re: Over 50 Crossfitters Sign In
 

Great work guys!!! Cliff- hang in there!!! I had a fun week too, spent a couple of days working in SF.

11.16.2016 Wednesday
WU:run 400M........and

Clean & Jerk
60%/2
65%/2
(70%/2)3

Clean Pull
(80%/3)4

Front Squat
(70%/3)4

Conditioning
For time:
30 C2B Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups / did Dips with a band and Sit-ups
20 Overhead Squats (135/95#)
10 Ring Muscle-ups / did Dips with a band and Sit-ups
10 Overhead Squats (185/135#)

Nice!!! Been awhile since I did so many OVH Squats. Felt Good!!

11.17.2016
WU:run 400M........and

Strength
Split Press
3 3 3 3

Conditioning
30 min cap
Teams of 5
6k Row / 1200K each
400 Sit Ups / 80 each
300 K.B. Swings 53/35 / 60 each. I did 80!!
200 Overhead Lunges 45/35 / 40 each
100 Burpees / 25 each

Can work simultaneously .

Fun times!! Me and 4 gals, we killed in 20:49....not bad!!

11.17.2016
WU: run 400M........and

Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

Conditioning
1.
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press / i did 40lb ball toss over my back
Strict or weighted pull up / I did banded pull-ups. I hate using a band!!! But hey, listening to "coach" to slowly get shoulders back........
2.
"Angry Annie"
50-40-30-20-10
Double Unders
25-20-15-10-5
Toes 2 Bar / K2E for me.........:rofl:

nice way to finish the week since I slept in until 8am Sat. and missed the morning class. Can't remember the last time I slept to 8am.:yikes: Supposed to rain here Saturday morning... Still waiting for it!! We need it BAD!!!

Re: Over 50 Crossfitters Sign In
 

Awesome stuff guys!! Patrick, Follow you coach's instruction!

1 mi dogwalk

10 Burpees (YAY! BURPEES!!)

1 345# DL

10 1.5 Pood KBS

Shoulder Press

5 @ 100#
3 @ 115#
2x1@ 130#
5x10 @ 70#

Re: Over 50 Crossfitters Sign In
 

@Cliff - Hang in there. Some days you're the goatherd and some days you're the goat...

11/17 Bike trainer. 30:00 at moderate pace.

11/18
Row 1000m
T-spine mobilization
Fwd/ backward crawl 20 yds each direction
Waiter's carry 25# KB X80 yds
DB OH press 10, 20 X10/ OH press 55, 65, 70 X10
Pull-downs 75, 95, 115, 135 X12
Bench press 45, 55, 65, 75 X10
DB rows 52, 52, 70 X10
Deadlifts 80, 100, 120 X5/ 130, 150 X8/ 160 X12
Weighted walking lunges 20, 25, 30 X10 yds/ 30, 35 X16 yds/ 40 X20 yds

11/19 Mountain bike hill work. 6.4 miles. 1287' climbing. 1:02.

Re: Over 50 Crossfitters Sign In
 

thanks guys....last week i was for sure the goat herd.....next week i will be back to being the herder!!!!

this morning

debell bench.3-3-3-3-3-3-3-3 ot/45sec 50-55-60-65-70-75-80-85

floor debll press 12-12-12-12 25-30-35-40

dbell front raise 12-12-12-12 10-12-15-20

blue band pull aparts 4 x 50

hour dog walk in the pouring rain

home to a warm fire and 2 canadian football games eastern and western finals.....winners go to the grey cup next sunday

Re: Over 50 Crossfitters Sign In
 

11/20 It was a really good day!

Warmup:
3.2 mile hike. 1000' of climbing.
Workout:
OH press 35, 40 X5/ 50 X3/ 55, 60 X8/ 65 X15 (decided to go back to the 8-6-3 program which is a modification of the 5-3-1 program)
Pull-downs 75, 95, 115, 125, 135 X12
Cashout:
3 hours on the dirt bike riding with 4 highly accomplished riders. The pace was "spirited" to say the least.

Needless to say, I was whipped and went to bed early. But it was a good whipped...

Re: Over 50 Crossfitters Sign In
 

Wow! Way to WOD guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Swings
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Strict Press: 95#(1)-115#(1)-135#(f)-125#(1)-130#(1)
Push Press: 95#(3)-115#(3)-135#(3)-155#(1)-145#(4)
Push Jerk: 95#(5)-115#(5)-135#(4)-125#(5)

[I]My shoulder and back were the limiting factors on this one! :shrug:[/I]

[B]Evening:[/B]
1 mi dogwalk

Back Squat:
5 @ 125#
5 @ 155#
5 @ 190#
5x10 @ 155#

Re: Over 50 Crossfitters Sign In
 

good work alden.....nice to push your self in that way eh?

1 rm red band dead lift 305lbs

pause squat 3-3-3-3 145-165-185-205

belt squat walk 3 x 1 minute 90 lbs

large green band high bar 100 banded good mornings

30 minute dog walk in the rain

keep up the great work guys

Re: Over 50 Crossfitters Sign In
 

Sounds like fun Alden!! Cliff- Send some of the RAIN to the West Coast!! Bill- easy on the Shoulders!!!

11.21.2016 Monday

5min Dyna-glide bikde
WU: Run 2 laps then 2 rounds
5 Pull-ups
10 push-up
15 air-squats
20 Sit-ups

Strength (Choose 2) Snatch-Pull and Squats for me
Snatch
60%/3
65%/3
(70%/3)3

Snatch Pull
(85%/3)4

Back Squat
(65%/8)3

Push Press
60%/3
65%/3
(70%/3)3

Conditioning
AMRAP 15:
30 DU / 90 SU
15 Power Cleans (135/95#) 85lb. for me.
30 DU / 90 SU
15 T2B / K2E for me today...

got 3rd. +53. Felt good, I liked this one.

Re: Over 50 Crossfitters Sign In
 

11/21
Weighted lunges 20, 25 X10yds/ 30 X6 yds/ 35, 40 X12 yds/ 45 X20 yds
KB swings 35# X4X25

11/22 Rest day

Re: Over 50 Crossfitters Sign In
 

Great WODs guys!! I'll take your advice Patrick!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Bench Press:
5 @ 65#

10 1.5 Pood KBS

Bench Press:
5 @ 80#
5 @ 100#
3x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

patrick....i am on the west coast...just a couple thousand k.m. north of where you are :D

another rainy day here....snow level is just above town...had my crew in whistler all day and it snowed on the for the whole time.....whistler mountain is opening for skiing tomorrow.....

acessory night at the gym...did not really want to be there but....

5-10-15

155 lb front squat
24" box jump

4:49

keep up the great work guys....

Re: Over 50 Crossfitters Sign In
 

Right you are Cliff!! Send some of that rain due South, please!!!!:D

11/22/2016 Tuesday-

WU: Run 400M
10 PVC pass-thrus
10 PVC OVH Squats
10 Cradle-Rock
10 Lunges
10 Ring-Rows
10 DB Press
10 PVC OVH Squats

Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 15 unbroken Strict HSPU
B. 4 sets of 12 unbroken Strict HSPU
C. 5 sets of 9 unbroken Strict HSPU
D. 6 sets of 6 unbroken Strict HSPU / Did DB press here, but real light!!
Rest 1 minute between sets

"Freedom Sauce"

AMRAP 3:
21 Overhead Squats (95/65#) 35lb Here
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#) 40lb Here
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#) 45lb Here
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#) 55lb Here
12 Over-the-Erg Burpees
Max Calorie Row

Made it to the rowwer on the last 2 sets. 2 weeks in a row now with OH Squats!! I like it.

Re: Over 50 Crossfitters Sign In
 

@Cliff - You can send some snow or rain our way too. We need the moisture in any form.

11/23
Row 1000m
T-spine mobilization
I, Y, T, W shoulder prehab
Bench press 30, 35, 30 X5/ 50, 55 X8/ 60 X20
Supine rows X5X10
Turkish get-ups 10# X16 (the weak side is definitely improving) :)

Re: Over 50 Crossfitters Sign In
 

Got to figure how to send some of the rain we're having your way Patrick & Alden!
[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:

400m run
21 DLs @ 185#

26:17

[I]Tried to do the 21 in subsets of 8, 7,& 6 reps. I was only able to do that the first few rounds. At least I was able to clip over 3 min off my last attempt of this on 5 Nov 2014! It wasn't my fastest time on this one but it was good![/I]

Re: Over 50 Crossfitters Sign In
 

i am sure if we could figure out to get the rain out of here you would be more than welcome to it.....aside from our escape 10 days ago i think we have had close to 8 weeks of rain just about every day.....the mountains sure look great though....

tonite

1 rm football bar 252.2 lbs pr:pepper::pepper:

red band pin press 8-8-8-8 95-105-110-115

seated mag row w-8-8-8 70-80-90
m 8-8 100-110
n 8 120

blue band pull aparts 100

just as i was leaving the gym i got a phone call from a good buddy asking me to help him sail his new 40' sail boat from victoria to squamish...a 3-4 day trip ... hope i can pull it off the vacation time from work..... i need an adventure in my life....