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Two posts in a row?
[B]WU: [/B]Pass thoughs push downs Frankenstein (Straight leg kick) walks High knees Butt Kickers Inch worms (2 push ups) 300m run [B]WOD: [/B]100 ft walking lunges 21 pull ups 21 sit ups (Abmat) 100 ft walking lunges 18 pull ups 18 sit ups (Abmat) 100 ft walking lunges 15 pull ups 15 sit ups (Abmat) 100 ft walking lunges 12 pull ups 12 sit ups (Abmat) 100 ft walking lunges 9 pull ups 9 sit ups (Abmat) 100 ft walking lunges 6 pull ups 6 sit ups (Abmat) 22:07 Rx'd :pepper: [I](Includes a minute or so of retaping time!)[/I] |
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[B]08.10.2010-Tuesday[/B]
AM: 30 Burpees 15# PM: Warmup - row 500 (1:54), step & stretch, step & pull, ham kick, lunge & twist, floor sweepers, shoulder mobility & stretch [B]WOD:[/B] 5 rounds for time of: 400 meter run 45 sandbag squats - 45# (mens rx'd-front squat, women's rx'd-back squat) [B]27:08[/B] Not a great time, but I noticed a lot of the better times posted the squats weren't so great (not full ROM). Need to do better timewise but I was pleased that all my squats were nice & deep, I think the extra prax is paying off. |
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8/11 WOD
For Time: Walking Lunge 100ft 21 Pull Ups 21 Sit Ups Walking Lunge 100ft 18 Pull Ups 18 Sit Ups Walking Lunge 100ft 15 Pull Ups 15 Sit Ups Walking Lunge 100ft 12 Pull Ups 12 Sit Ups Walking Lunge 100ft 9 Pull Ups 9 Sit Ups Walking Lunge 100ft 6 Pull Ups 6 Sit Ups Walking Lunge 100ft 3 Pull Ups 3 Sit Ups 21:05. First WOD in about a week, it was a good one to come back to. Nice to knock out a bunch of pull-ups, 84 to be exact. The Claw |
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[QUOTE=William Hoogsteden;825161]
[B]WOD: [/B]100 ft walking lunges 21 pull ups 21 sit ups (Abmat) 100 ft walking lunges 18 pull ups 18 sit ups (Abmat) etc.[/QUOTE] Just noticed we did the same one. Our trainers must be poaching from the same source.:D Who programs your WODs? The Claw |
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I'm still worn out from the lifting seminar, so I've been alternating yoga days with CrossFit days. Yoga, Filthy Fifty (ack), Yoga. I really want to try out the things I learned on the weekend. :( But I need to be not so tired!
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ok, so I am on vacation on my 44' sailboat in Martha's Vineyard, MA and it is beautiful here.. I am trying to keep my WOD's going.. here is what I made up today!!
warm up on deck: (not for time, but did quickly) 100 situps (sub towel for abmat) 100 pushups (release hands on bottom) 200 air squats (4 sets of 50) then ashore for : 4 rounds approx 400M run 50 double unders about 15:30 cashout: 100 walking lunges.. (didn't time these) afternoon... Kettle bells on the bow!! now for happy hour!! :kicking0: |
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Thats a cool pic from the bow and some good work you put in Marianne
WOD 10 Rounds 10 55# KB swings 10 Pullup 15:16 Hang snatch 3x7 @65# O/H squat work @ 65# and 95# m/55/180 CrossFitChesterton |
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[quote=Jim Cordes;825577]Just noticed we did the same one. Our trainers must be poaching from the same source.:D Who programs your WODs?
The Claw[/quote] I'm just doing the CrossFit Wright Patt ([url]http://crossfitwrightpatt.com/[/url]) box's program. We're supposed to be following the main site by one month. Nice workout Marianne!;) My wife accuses me of try do do something on a boat! :D [B]WU:[/B] 400m run Dynamic Stretching: Knee pulls Frankenstein Walks Butt Kickers High knees Skips for height Skips for distance Inch worms (2 push ups per) 5 Sprints [B]WOD:[/B] "Johnson" AMRAP for 20 min 9 reps 185# Dead lifts 24 Pull ups [I](Assisted since my hands got torn up yesterday:()[/I]/Box dips 9 reps 95# Squat Cleans 2 rounds plus 9 reps 185# Dead lifts and 16 assisted Pull ups/Box dips |
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8/12 WOD
Find your 1RM for Clean and Jerk Followed by Tabata L-Sits 155#. PR! Failed at 160# about four times, so 155# is it. Very pleased with this. My PR clean is 155#, which was a huge struggle to get up; this time, getting 155# cleaned was somewhat easier. My jerk PR is 160#, and the 155# went up easy here. My bodyweight is back to about 160#, and I feel much stronger at 160# than at 153#-155# range, so I think I'll try to stay around here and not drop back down. The Claw |
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Yesterday did the workout from earlier in the week from the main site.
Monday 100809 "SQT" Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice Ran up and back across wooden floor of gym. Later found out that this left me with 30 yards per segment. finished in 4:54. So this would be 80 yards short on each sprint repeat. Actually no lingering pain on my best attempt at POSE running. :kicking0: also extended the work out with several of the stretching routines from the Mobility workshop. Adapting some of the shoulder routines to use while I sit and talk to clients all day. |
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[B]WU:[/B]
Dynamic Stretching: Frankenstein (Straight leg toes to hands) walks Knee grab walks High knee runs Butt kickers inch worms (1 push up) 200m run [B]WOD: [/B]5 RFT: 15 100# Thrusters 400m run [I](Ended up walking much of the way! The heat was killing me! Of course, it was a wet heat! ;))[/I] 35:27 [I]Slow, but heavy weights![/I] |
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[B]08.12.2010.Thursday
[/B]AM: 30 Burpees, 15# Vest w/Hand Jive (hands up at the bottom) PM: Warmup - Row 500, step & stretch et al, shoulder mobility & stretch [B] WOD:[/B] For time: 10-9-8-7-6-5-4-3-2-1 pull-ups box jumps - 24" (20") abmat sit-ups [B]10:20 24# Box[/B] One little rip. Run 400 Postwod: Front squat work (ROM) Shoulder Rehab stuff |
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[quote=William Hoogsteden;825893]
Nice workout Marianne!;) My wife accuses me of try do do something on a boat! :D [/quote] and what is it that you try to do on your boat?!! do you have a boat? if so, what kind/where is it!! I decided if I was going to be crossfit chick,.. I need to be able to do workouts "on the boat".. Tabatas also work really well... situps, pushups, squats... [quote=William Hoogsteden;826615][B]WU:[/B] Dynamic Stretching: Frankenstein (Straight leg toes to hands) walks Knee grab walks High knee runs Butt kickers inch worms (1 push up) 200m run [B]WOD: [/B]5 RFT: 15 100# Thrusters 400m run [I](Ended up walking much of the way! The heat was killing me! Of course, it was a wet heat! ;))[/I] 35:27 [I]Slow, but heavy weights![/I][/quote] nice work.. anything with thrusters is tough, bill [quote=Deb Borbone;826620][B]08.12.2010.Thursday [/B]AM: 30 Burpees, 15# Vest w/Hand Jive (hands up at the bottom) PM: Warmup - Row 500, step & stretch et al, shoulder mobility & stretch [B] WOD:[/B] For time: 10-9-8-7-6-5-4-3-2-1 pull-ups box jumps - 24" (20") abmat sit-ups [B]10:20 24# Box[/B] One little rip. Run 400 Postwod: Front squat work (ROM) Shoulder Rehab stuff[/quote] how's the rip, Deb.. I have started taping my hands with anything over 50 pullups. (heck, I think I will even tape next time I do Fran)... It is "preventative medicine" in the best way. I have tried all kinds of grips, gloves, etc and they don't work for me.. my hands are so small that I feel like I can't grip the bar. I use tape and it works fine. I wrap it around my middle finger and bring it over my palm and wrap it around my wrist (does that make sense?) off to do "annie" on Cuttyhunk, then sailing to Block Island for the weekend celebration.. :p |
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Annie today: one of my favorites and it was perfect on the island of cuttyhunk.. 50,40,30...10 Double unders/situps: 8:14!! PR by 1 minute!:pepper:
then I did a bunch of tabatas... not strung together... squats: about 19 per round pushups (hands release at bottom) : started with 18 first round, but quickly went down to 10 per round step ups: found a big rock that was up to mid thigh.. stepped onto it-not feeling safe to jump on it: about 10 I think per round? situps: about 14 per round. Not bad for a made up workout on Cuttyhunk.. now off to Block island for hte weekend festivities!!:yikes: |
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8/13 WOD
For Time: 1000 M Row 1 Minute Plank Hold 50 Wall Balls (20#) 1 Minute Plank Hold 800 M Run 1 Minute Plank Hold 50 Box Jumps (24") 20:25 as Rx'd. Holy crap that was long and hard! Not sure if was because this was my 3rd WOD in a row after not enough sleep, or because it's Friday the 13th, but this kinda sucked. Well, not the wall balls; they TOTALLY sucked! Great job to Tyler and Glenn for smokin' it, and to new guy Rich. Welcome to Crossfit Rich! The Claw |
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As usual, I am Rx'ing my rest day. :cool:
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Still doing a bunch of stretching and post workout moves from the Mobility cert. My personal Paleo challenge is starting to look like the Neanderthal evolution--some +'s some -'s.
Thursday 100812 "Coe"(scale) Ten rounds for time of: 95 pound Thruster, 10 reps(30# DB's) 10 Ring push-ups completed in 10:45. Did not bring my rings. Used the pully handles on some machine to do the push ups. Going to crash Tribal Crossfit here in Chandler tomorrow. I met the owner last weekend and hope he remembers the invitation. |
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08.12.10
Tabata Squats Planks Sit ups Suitcase Deadlifts (alternating hands per round) 08.13.10 Swim 250 metres |
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[quote=Marianne Urbanski;826828]and what is it that you try to do on your boat?!! do you have a boat? if so, what kind/where is it!! I decided if I was going to be crossfit chick,.. I need to be able to do workouts "on the boat".. Tabatas also work really well... situps, pushups, squats... [/quote]
NOW, you're sounding like my wife!! :rofl: The only boat I have is in my dreams!;) BTW, You're living the dream! Thanks on the thrusters! They were brutal! And then having to run....:eek: [B]WU: [/B] 400m run 10 push ups 10 sit ups 10 squats [B]WOD:[/B] [B]"Joshie”[/B][B] 3 rounds for time of:[/B] [B][I]25# dumbbell snatch, 21 reps right arm 21 assisted pull ups/abmat sit ups [I](did two L- Pullups 1st round)[/I] 25# dumbbell snatch, 21 reps left arm 21 [/I][/B][B][I]assisted pull ups/abmat sit ups[/I][/B] [B][I]35:28 [/I][/B] |
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Thanks [B]Marianne[/B], thats what I do (did). :)I made tape grips the same way and they work pretty well. The rip I got was tiny and it was a re-rip. Funny my hands seem to be healing quicker.... I did 100 pullup wod last Tues and the tape worked till 60-70, then I ripped, so I taped the BAR and that allowed me to grip it with the gloves (I have a prob w/gloves, I can't "feel" the bar and I just feel like Im slipping off!)
[B]08.13.2010-Friday "Friday the 13th!"[/B] AM: 30 DOUBLE Burpees, 15# Vest & Hand Jive (release at bottom) These got hard! PM: Warmup - Run 400, step & stretch, step & pull, ham kick, lunge & twist, floor sweeper, shoulder mobility dislocates & stretch [B]WOD:[/B] 13 rounds for time of: 13 wall ball shots 13 double unders (sub 13 lateral tuck jumps for double unders) [B]13:52 Rx (16# Ball)[/B] First time doing wallball since my shoulder injury in April. Dreading them - both shoulders were sore from the pullups yesterday; I think I dropped the ball twice the whole time. No other sets unbroken. I had the fastest time today but only 10 people did this. Shocking!! or lucky Friday 13th;) [B]Post WOD:[/B] T-bar rows (3x15x35# or 45# on end of barbell) Bent barbell rows (4x10x65#) Dumbbell Retractions Dumbbell Protractions Bent dumbbell flyes Run 400 Wow, next Friday my 50th year is over!!!! |
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[B]08.14.2010-Saturday[/B]
Warmup: Run 400 [B]WOD:[/B] 3 rounds for time of: 15 overhead squats - 95# (55#) 30 deadlifts - 95# (55#) 200 meter sandbag carry - 45# [B]10:41 Rx[/B] I lost a crown during this! Funny but not, put it in a cup and kept going... (Great... 30yrs, guess I got my money's worth...:rolleyes:) |
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[QUOTE=Deb Borbone;827324][B]08.14.2010-Saturday[/B]
Warmup: Run 400 [B]WOD:[/B] 3 rounds for time of: 15 overhead squats - 95# (55#) 30 deadlifts - 95# (55#) 200 meter sandbag carry - 45# [B]10:41 Rx[/B] I lost a crown during this! Funny but not, put it in a cup and kept going... (Great... 30yrs, guess I got my money's worth...:rolleyes:)[/QUOTE] ROMAL! Sounds like something I would do. Somewhere in my 30's or 40'sI had to stop eating JujiFruit candies because I was pulling my fillings out.:pepper::pepper: Crashed Tribal Crossfit today. Wife and co-owner put me to work leading the open group thru upper body mobility exercises to start the class. (who was crashing who here?). Then squat evaluations and drills. warm up: 3X10: pull ups, squats, push ups, sit ups. Skill 2 X 5 of Back Squat and OH Press at 60% max + 15 Lbs. (this is a marker for this box--so if I went regularly I'm sure I'd know what this weight is). Main set: In teams of 2, 250m row under a minute for 10 round each. This affiliate does allot of MMA and boxing. The boxers invited me to stay on or join them a few evenings a week. Later---maybe!!!! |
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8/12
back squats 3X5 135 3X5 155 3X5 185 2X5 205 3X10 DH Pullups 8/13 WU 10 Box jump@24" 10 pullups 10 KB swings @ 55 10 K2E 10 Push press @95 10 Back Extensions 10 Wall Ball 10 Burpee 10 DU :rofl: 5 snatch @ 65 @ 95 @115 3X5 shoulder press @ 95 WOD 8 95# thrusters 6 24" box jump 4:43 8/14 WU row 1000m 4:07 10 passover 10 20# wallball shots 3X20 Back Extensions 2X10 GHD situps 3X6 clean shrug @ 135 @ 155 @225 3X8 power jerk @ 95 @ 115 @ 125 12X2 snatch push press 2X2 @65 2X2@75 2X7@85 WOD KB clean and press 50 @ 35# 3:25 m/55/180 CrossFitChesterton |
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Wow, next Friday my 50th year is over!!!!
What are you going to do for the "50 Celebration workout"?! [quote=Deb Borbone;827324][B]08.14.2010-Saturday[/B] I lost a crown during this! Funny but not, put it in a cup and kept going... (Great... 30yrs, guess I got my money's worth...:rolleyes:)[/quote] sorry I wasn't there to help you out!! good luck with that!:p |
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[QUOTE=Marianne Urbanski;827723]Wow, next Friday my 50th year is over!!!!
What are you going to do for the "50 Celebration workout"?! sorry I wasn't there to help you out!! good luck with that!:p[/QUOTE] there's always this: [url]http://www.crossfit.com/mt-archive2/001550.html[/url] |
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Rest Day, Sprint Training
6X60 yards 7X50 8X40 9X30 3X10 pullups L sits m/55/180 CrossFitChesterton |
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08.14.10—
Rest Day 08.15.10— WARMUP: Walked 1/2 mile uphill w/ 30 lb weight vest Full body stretch WOD: 50 pushups 40 lunges 30 body rows (underhand grip) 5x120 stairs (up, then down) w/ 30 lb. weight vest 24:00 The stairs were slow going; it was outside, hot and humid, only stopped for a second or two once or twice, but kept my pace slow |
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[QUOTE]10 Burpee
10 DU :rofl:[/QUOTE] what's that laughing for?? I think you're too damn good! Slow it down to the rest of us & they come easier!:D [QUOTE] Re: Over 50 Crossfitters Sign In Wow, next Friday my 50th year is over!!!! What are you going to do for the "50 Celebration workout"?! [/QUOTE] No idea; they didn't know it was my bday last year, so no WOD - and this year the gym is closed for trainer vaca. Can't do filthy 50 at home, don't have all the equipment! |
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Today, back from vacation and it was tough to get back into it!!
Back squat was supposed to be 5 x 3, but I warmed up too heavy and only made it to 160 for 3 (on third set) and I knew I couldn't go higher, so I decided to do the last 2 sets at 160 also, but I failed on the fourth set and called it a day for the squats... needed to save some energy for the WOD... WOD: Quarter Gone Bad (CFFB) Five rounds for total reps of: 135/95 ->73 pound Thrusters, 15 seconds Rest 45 Seconds pull-ups, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 Seconds Post total reps: 102 this was a good one! I think I got it from CFFB |
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Warm up 10 min. treadmill. 3X10 of (pull ups, squats, push ups, sit ups). Mobility drill upper and lower body.
Back squat mobility: 12 X 3 back squat w. 135#. Progressively set restraint bars on power cage lower. Got below the crease on last few sets but not much--held each bottom for a count of ten. Monday 100816 Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Scale: 65# snatch for 20 reps. Completed in 14:14. Foam roller for lower back before showering. |
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Back in the saddle!
[B]WU:[/B] 800m run [B]WOD: [/B][FONT=Arial]30 push ups ( release hands at the bottom off the floor)[/FONT][FONT=Verdana][SIZE=2]1[/SIZE][/FONT]2′ rope climb 65 pound Overhead squat, 21 reps 12′ rope climb[SIZE=2][/SIZE]Seven minute time cap. (2 rounds, 5 push ups) Rest 30 seconds. 30 Toes to bar 65 pound Ground to overhead, 15 reps [I](was supposed to do 21)[/I][SIZE=2][/SIZE]Seven minute time cap. Rest 30 seconds. Two rounds of: 5 Burpee Jumping Muscle-ups 20 ft Rope Climb, 3 ascents(didn't finish the 3rd ascent)[FONT=Arial][FONT=Verdana][SIZE=2] Twelve minute time cap.[/SIZE][/FONT][/FONT] [I]Brutal - but fun! ;)[/I] |
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[B]08.16.2010-Monday[/B]
AM: 30 Double Burpees, 15# Vest w/Hand Jive PM: Warmup - Row 500, step & stretch, step & pull, ham kick, floor sweepers, lunge & twist, shoulder mobility & stretch [B]WOD:[/B] Complete as many rounds as possible in 15:00 of: 20 sumo deadlift high pulls - 75# (55#) 20 box jumps - 20" box 20 push press - 75# (55#) 20 double unders [B]3.5 Rounds[/B] Pretty good WOD, not hard but no gas in the tank. Out this weekend & paying for it. Run 400, stretch |
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[I][B]100816 MONDAY
[/B][/I]Haven't posted in a while. Seriously deficient on energy to do much at all besides work and rest, with some physical therapy thrown in. Think I might be fighting a bug or just sheer exhaustion. PT tomorrow morning and perhaps a little workout later if I feel up to it. No sense in pushing and breaking something.... Will be back to catch up on everyone's doings sometime soon when I get some free time... |
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[I][B]100817 TUESDAY
Physical Therapy early morning. 9:00 a.m. workout at the CF Sonora.... [/B][/I][I][B] WOD: For Time: [/B][/I]35 Overhead Walking Lunges 45#/25# [B]---> 35# plate [/B]800m run 35 KTEs 17 Box Jumps 36"/24" [B]---> 20" [/B]35 Pull-ups 75 Ab-mat Sit-ups (unanchored) 35 Hang Power Snatch 75#/45# [B]---> 65# TIME= 21:59 [/B][I]Scaled this WOD due to several days of fatigue and from being sore after PT. Getting through this was quite a challenge, especially given my lack of energy the past few, but at least I did it. Felt good too! [/I] |
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Short on time, energy, access to equipment and motivation lately.
08.16.10: WARMUP— Full Body Stretch STRENGTH— Side Press 3x30 (both sides) 3x35 3x40 3x45 3x50 WOD— 50 flutter kicks (4 ct.) 08.17.10: WARMUP— Full Body Stretch WOD— 50 Goblet Squats (25 lb) 40 Pushups 30 K-bell swings (50 lb) 20 Suitcase DL's (10 ea. side) (50 lbs) 10 Renegade Rows (25's) 8:57 |
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[B]08.17.2010-Tuesday[/B]
Warmup: Run 400, step & stretch step & pull ham kick lunge & twist shoulder mobility & stretch [B]WOD:[/B] Athlete's Choice [B]Level 1[/B] 21-15-9, for time: overhead squats - 95# (55#), pull-ups [B]Level II[/B] 21-15-9, for time: overhead squats - 115# (75#), pull-ups [B]shedkicker[/B] 21-15-9, for time: overhead squats - 135# (85#), chest to bar pull-ups [B] 8:03 Level II 75#[/B] Im getting a lot better at OHS, somehow. 18/3 very nice ones, the 15's I lost the bar after 8, the 9's I didn't break but it was my worst set due to fatigue, got to wobbling. Run 400 |
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[quote=Stephen R. Lampl;829042][I][B]100817 TUESDAY
Physical Therapy early morning. 9:00 a.m. workout at the CF Sonora.... [/B][/I][I][B] WOD: For Time: [/B][/I]35 Overhead Walking Lunges 45#/25# [B]---> 35# plate [/B]800m run 35 KTEs 17 Box Jumps 36"/24" [B]---> 20" [/B]35 Pull-ups 75 Ab-mat Sit-ups (unanchored) 35 Hang Power Snatch 75#/45# [B]---> 65# TIME= 21:59 [/B][I]Scaled this WOD due to several days of fatigue and from being sore after PT. Getting through this was quite a challenge, especially given my lack of energy the past few, but at least I did it. Felt good too! [/I][/quote] Steve- Glad to see you're back in action! Take it easy & LISTEN to your body! [B]WU:[/B] 400m run Stretching 200m run Suicides on Basketball court 200m run (100m backwards) [B]WOD:[/B] Dead lifts: 1-10-1-20-1-30 285#-225#-285#-225#-285#(f) [I](pulled an old injury! :ranting2: I was told[/I] [I]to stop by the instructor & started stretching! Gonna take it easy & see how it goes!)[/I] |
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Stephen, as William says, good to see you back. You have been a source of encouragement to many of here. Guess you're gonna have to take some of your own advice---the hardest to follow.
Warm up 10" on treadmill. 3X10( pull up, squat, push up, sit up). Upper back stretches. "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Scaled: 2 Muscle up progessions (rings at chest height), HSPU's w. toes over bar at high chest height. Completed 11R +2 MU progressions. This is a round more since end of last year and 3 rounds more that when I first did this last winter.:kicking0::kicking0::kicking0: Used foam roller for 5 minutes at end of work out--esp on back. |
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WOW! While trying to be a "WODKilla" I ended up being "WODkill" two days in a row! ;)
[B]WU:[/B] 800m run 2x10 Pull ups Squats [B]WOD: [/B] Amanda 9-7-5 Jumping Muscle Ups 65# Squat Snatches (Scaled due to my back injury yesterday!) 6:16 [I](On the 2nd round, 4th rep, my form was so bad that i lost control in[/I] t[I]he squat[/I]. [I]The bar hit my head & back of the neck. Scared the instructors! :yikes: I was able to finish the WOD. They told me my form actually got MUCH better on the remaining reps! ;)[/I] No worse for the wear other than a knot on my head!) [I]Actually, I'm feeling this evening much better after doing the WOD! Pretty Cool![/I] |
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[B]08.18.2010-Wednesday[/B]
AM: 20 Double Burpees, 15# Vest w/Hand Release (shoulder really sore from yesterday) PM: Warmup: Run 400, step & stretch, step & pull, ham kick, lunge & twist, floor sweeper, shoulder mobility & stretch [B]WOD:[/B] For time: 400 meter run 35 hand release push-ups 200 meter sandbag carry 40 goblet squats - 24kg (16kg) 200 meter sandbag carry 45 burpees 400 meter run [B]15:10[/B] Disappointed with this; the runs were the worst part, need to learn how to push myself through them. Barbell row 4x10x65# Tbar rows (45# on end of barbell) 4x10 Good morning 4x10x65# Dumbbell retractions 15# Dumbbell protractions 15# Bent lateral dumbbell raise 10# Squat 4x5 115# to 12" (working on form and depth) |
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