CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

John Burch 08-18-2010 06:27 PM

Re: Over 50 Crossfitters Sign In
 
Deb B you say slow down, and your doing am burpees pm WODs and strenght training, I just want to follow your lead. Your doing some great work I would like to work in the am but with a job start time of 6 am well, but thanks for taking notice of my posts and you thoughts

8/16
snatch 4x1 all @ 115#
5x2 snatch complex I did 8 rounds
WOD 3 rounds
20 KB swings @ 45#
15 clapping pushup
10 24" box jumps
6:31

8/18
WU
stretch
30 jumpingjack
20 20# wallball
20 jumping jack
10 wallball
10 jumping jack
5 wallball

3x8 muscle snatch
8@65
8@85
8@85
4x1 clean @155#
5x5 hang clean high pull
5@95
5@95
5@100
5@105
5@105
WOD
10-1 Pullups
1-10 pushpress @115#
10:54

m/55/180 CrossFitChesterton

Stephen R. Lampl 08-18-2010 09:58 PM

Re: Over 50 Crossfitters Sign In
 
[quote=William Hoogsteden;829136]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][/quote]

Bill,

Thanks! Trying to slowly ramp things back up; the PT, long work hours / long travel distances, and fatigue have made even scaled WODs into challenges.

Speaking of injuries, sorry to see that you are fighting yours again. Hope the pull wasn't too severe and that you're back up to snuff soon. Great work, by the way!

Stephen R. Lampl 08-18-2010 10:05 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Pat Quigley;829777]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.[/quote]
Pat,

Nice work on the "Nate" PR and in general!

Thanks for your encouragement! You are correct, it is hard to take one's own advice, but the lack of energy has rather self-limited my abilities to do myself much damage......:D. What I like is that I don't feel stronger, but things are starting to come a little easier. I'm gonna chalk that up to the PT and increased flexibility - - (don't mean to hold forth here.....)

Stephen R. Lampl 08-18-2010 10:13 PM

Re: Over 50 Crossfitters Sign In
 
Deb B.,

Like John B. said, you are putting in a lot of work! Awesome stuff you've got going on. BTW, the 15:10 on your WOD today strikes me as a pretty great time. That's a lot to get done despite the runs, which I'd be willing to bet you got through in or under 2:30 or so, give or take.

Question: by "hand jive" or hand release on the burpees and push-ups, are you referring to pulling your hands (barely) off the deck at the top of the push-up?

Also, what are "double burpees?"

Thanks!

Deb Weber 08-19-2010 03:49 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Question: by "hand jive" or hand release on the burpees and push-ups, are you referring to pulling your hands (barely) off the deck at the top of the push-up?

Also, what are "double burpees?"
[/QUOTE]
Thanks! My reps were pretty good and I was happy about that. Hand jive - hand release at the bottom (people look like they're waving they lift their hands up so far ;) ) . Double burpee - two pushups per burpee.

John Jaeckel 08-19-2010 05:42 PM

Re: Over 50 Crossfitters Sign In
 
08.18.10:

Rest day
Swim 100m

08.19.10:

WARMUP
Run 1000m
Full body stretch


STRENGTH:

Dead lift
3x225
3x245
3x265
3x285
3x305

WOD:

Run 1000m
4:55

Bill Hoogsteden 08-19-2010 06:42 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Stephen R. Lampl;829946]Bill,

Thanks! Trying to slowly ramp things back up; the PT, long work hours / long travel distances, and fatigue have made even scaled WODs into challenges.

Speaking of injuries, sorry to see that you are fighting yours again. Hope the pull wasn't too severe and that you're back up to snuff soon. Great work, by the way![/quote]

Steve -
The old injury hurt about as bad as I remembered it!:yikes: But stretching & hitting it with cold water helps ALOT! It's feeling MUCH better now!

Deb - TWO push ups per Burpee (Yay! Burpees!)?!?!?:yikes: You're as crazy as my buddy, Psycho! (We did 50 Burpees (Yay! Burpees!) for his birthday!) ;)

[B]WU:[/B]
Dynamic Stretching:
Frankenstein Walks
Knee pulls
Inch worms (1 Push Ups)
High knees
Butt kickers

3 rounds-
10 walking lunges
8 Pull ups
6 Abmat sit ups
4 Push ups

[B]WOD:[/B][B]

“Ammo Can”[/B]
This is the charter CFWP benchmark WOD.
Holding 25lb db’s:
Run 200
30 Push Presses
Run 200m
30 Lunges (alt)
Run 200m
30 Front Squat
Run 200m30 Renegade (Plank) Rows

The runs were more like fast walks

13:07 (Slow, but I felt good about the effort!)

Stephen R. Lampl 08-19-2010 10:51 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Deb Borbone;829998]Thanks! My reps were pretty good and I was happy about that. Hand jive - hand release at the bottom (people look like they're waving they lift their hands up so far ;) ) . Double burpee - two pushups per burpee.[/quote]
Thanks for the explanation, Deb!

Stephen R. Lampl 08-19-2010 10:52 PM

Re: Over 50 Crossfitters Sign In
 
[quote=John Jaeckel;830563]08.18.10:

Rest day
Swim 100m

08.19.10:

WARMUP
Run 1000m
Full body stretch


STRENGTH:

Dead lift
3x225
3x245
3x265
3x285
3x305

WOD:

Run 1000m
4:55[/quote]
John J.,

Nice work on the heavy deads! Great 1000m run time to boot!

Stephen R. Lampl 08-19-2010 10:53 PM

Re: Over 50 Crossfitters Sign In
 
Bill,

Glad the pain has subsided somewhat and you are still "functional." Great job on the Ammo Can WOD!

Jeff Kilinski 08-20-2010 05:05 AM

Re: Over 50 Crossfitters Sign In
 
Folks,

I've been off the radar for a while, hope everyone is doing well. I noticed on FB that today is Deb's birthday so I had to log on and say Happy Birthday!!

Workouts have been spotty, won't bore with excuses. More like 1 on, 1 off (sometimes 2 off). On wednesday (was in NYC yesterday) we did,

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Total time of 24:39 was better than a 2 minute pr from about a year ago.

Bill, like that AmmoCan WOD. Something easily done out of a garage or traveling.







Sad news, a good friend of mine, fellow crossfitter at our box and close to qualifying for our little group, Mark Rein, was seriously injured in a head on auto accident two weeks ago.

(He is "intensity" doing the back squat in the rolling banner on our affiliates site, [URL="http://www.tricitiescrossfit.com/"]http://www.tricitiescrossfit.com/[/URL] wfs)

We frequently worked a team together (he's 47 or so) strong as an ox. He's pretty banged up but improving. He need's all the prayers and strength the CF community can give him. His caring bridge blog is here,

[URL="http://www.caringbridge.org/visit/Markrein/journal"]http://www.caringbridge.org/visit/Markrein/journal[/URL] (WFS)

Please keep him in your thoughts.

My apologies for being off the board. You'll see me around some more now.



Jeff

John Jaeckel 08-20-2010 07:20 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Stephen R. Lampl;830683]John J.,

Nice work on the heavy deads! Great 1000m run time to boot![/QUOTE]

Thx, [B]Steve.[/B] Back atcha, your work is always impressive.

Happy Birthday, [B]Deb![/B] if I'm not mistaken, this is a big one? Remember, it's all how you look and feel— and how much you can lift!

Marianne Urbanski 08-20-2010 07:26 AM

Re: Over 50 Crossfitters Sign In
 
so i did my least favorite workout in the entire world the other day..
KELLY... I just stink at all those endurance things...
5 rounds:
400M run
30 box jumps (20")
30 wallball (14#-9' target)
I last did it in 2/2009 and it took me over 43 min and the other day I did it in 36:05!:pepper: now, that was STILL one of the slowest at the gym, but it was so much better for me.... Now I can cross that off my list for the next couple of years!! I hate that one with a passion!!!

Deb, is it your birthday!!! WELCOME to the club!!! Hope you have a GREAT day planned with lots of friends and fun!! What are you doing for your "birthday workout"!!? I made up a bunch of things and did "marianne's boat filthy fifty" cuz I was on my boat that weekend.. have fun!!:highfive::highfive:

John Jaeckel 08-20-2010 10:18 AM

Re: Over 50 Crossfitters Sign In
 
08.20.10

WARMUP—
Run 400m
20 pushups
10 assisted pullups
Full body stretch

WOD/STRENGTH—
Bench Press
5x185
3x205
3x215
3x225
3x235

Pullups
BWx5
BWx3
BWx3
BW+25x1
BW+35x1 ([B]F[/B], near the top)

CASH-OUT

OHS 3x95
400m run

Pat Quigley 08-20-2010 06:42 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Deb.

Long WOD today. Modified "Eva" to "Biking Eva":

Bike 800m
30R of KB swings w. 2 Pood (did 55# DB)
30 Pull ups.

Completed in 44:32.

converting from run to cycle sped the whole process up. Each 800 was completed in less than 2:00. I don't run long any more. I have to look. I think is did a "Rowing Eva" in the past. Now I'll have to figure a way of doing a "Swimming Eva".

Jeff Kilinski 08-21-2010 09:26 AM

Re: Over 50 Crossfitters Sign In
 
Team Saturday,

Teams of 3 complete:

-50 Burpee Buy-In (this must be completed before anything else)
-300 Kettlebell Swings 55/35
-300 Box Jumps 24/18
-2000 Meter Row

Didn't mark our time, something around 25 minutes.

Did some tireflips to warm up.

Pat Quigley 08-21-2010 01:54 PM

Re: Over 50 Crossfitters Sign In
 
Crossfit class at my gym today.

5RFT

10 turkish get ups 45# (did 10#)
20 box jumps (did step ups)
30 floor sweepers w. bar of choice (25#)

completed in 26:24.

Bill Hoogsteden 08-21-2010 05:06 PM

Re: Over 50 Crossfitters Sign In
 
Deb - Happy Belated Birthday! Hope it was awesome!

Marianne - SO COOL that you shaved 7 min off that WOD!!

Pat - Way to go on those Turkish get ups! They are harder than they should be!!

John - I'm impressed with your DL & Bench lifts!

Jeff - Sorry to hear about about Mark! One good thing is that since he's been working out, that should help his recovery. At least that is my experience & I hope that's the case for him!

Thanks folks for all the kind words about the "Ammo Can" WOD. It was hard, but fun to do! (I felt bad for the guys doing it during the 0700 class. At 0730, reveille sounded, they had to stop drop the weights, & stand till it was completed & continue on, with the Burpee (Yay! Burpees!) penalty! Such is life on an AF base! ;))

Friday's WOD:

[B]WU:[/B]

400m run

3X
8 lunges
6 Abmat sit ups
4 push ups

[B]WOD:[/B]

1200m run
63 1 pood Kettlebell swings
36 green band assisted pull ups
800m run
42 1 pood Kettlebell swings
24 green band assisted pull ups
400m run
21 1 pood Kettlebell swings
12 green band assisted pull ups

35:54 Slow, but Got 'R Done - AND NO Injuries (Always a good thing!;))

BTW check out Check this out: [URL]http://crossfithollywood.wordpress.com/2010/08/18/we-are-different/[/URL]

Pat Quigley 08-21-2010 10:36 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill. One of the things that make turkish get ups hard for me is that one position on one knee. Given the shape of my knees, this hurts. I am planning to get some kind of foam pads to wear for this exercise and perhaps lunges.

Deb Weber 08-22-2010 04:56 AM

Re: Over 50 Crossfitters Sign In
 
[B]Thanks everyone[/B] for the birthday wishes, half a century!:rofl: I feel the same as at 30!

Gym was closed on my bday, in fact I dont think they remembered it. I was at the beach (4 day weekend) so I did 20 burpees and then 3 rounds run 400, 30 squats, 30 situps, around 11:00.

My biceps tendon has been really sore since the 21-15-9 OHS/pullup wod, so I rested yesterday & will pbly rest today or just do some strength.

AND I GOT RINGS FOR MY BIRTHDAY!!!! (yay)

Jeff Kilinski 08-22-2010 05:45 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;831614][B]Thanks everyone[/B] for the birthday wishes, half a century!:rofl: I feel the same as at 30!

AND I GOT RINGS FOR MY BIRTHDAY!!!! (yay)[/QUOTE]

Way cool. :pepper:

John Jaeckel 08-22-2010 01:40 PM

Re: Over 50 Crossfitters Sign In
 
Thx Bill H. Good work, yourself.

08.21.10: rest



08.22.10:

WARMUP
400m run
30 sit-ups
Full body stretch

STRENGTH
OHS
5x65
5x75
3x85
3x95
3x105
1x115
1x125

CASHOUT
Run 400m

Deb Weber 08-23-2010 04:03 AM

Re: Over 50 Crossfitters Sign In
 
[B]08.19.2010-Thursday - rest day

08.20.2010-Friday [/B](birthday - quickie b/c I was away, still shoulder problems)
warmup 20 Burpees
3 rds - run 400, 30 situps, 30 squats 11:00

[B]08.22.2010-Sunday
[/B]Run 2 miles (first one about 8:00, second not so good)
practice squats w/light weight from 12"

John Jaeckel 08-23-2010 12:08 PM

Re: Over 50 Crossfitters Sign In
 
08.23.10

WARMUP—
20 pushups
3/4 mile hike w/ 30 lb. weight vest and VFFs
Full body stretch

WOD—
5x120 (up, then down) stairs with weight vest and VFFs
10:48

WARMDOWN—
3/4 mi. hike with weight vest and VFFs

Bill Hoogsteden 08-23-2010 05:29 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]

800m Run

3X10
Air squats
Pull ups

[B]WOD:[/B]

7RFT

3 115# Cleans
4 Stinkbugs (Kneeling off 24" box handstand push ups)

[I]Started warming up with 135# AND Pike handstand push ups, BUT had an attack of common sense while feeling how tight my back was:yikes:, so I scaled down! Focused on form & my back felt good!;)

[/I]6:46!

Pat Quigley 08-23-2010 05:56 PM

Re: Over 50 Crossfitters Sign In
 
Saturday 100821(Scale)

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box(step up and down)
Toes to bar(knees to elbow)

Finished in 31:52. This was tough---had to complete in sets of 10's, then 5's.

Deb Weber 08-24-2010 03:56 AM

Re: Over 50 Crossfitters Sign In
 
[B]08.23.2010-Monday[/B]
AM: 30 Burpees 15# Vest

Warmup - run 400, step & stretch, step & pull, ham kick, 30 walking lunge 15#, shoulder mobility & stretch

[B]WOD:[/B]
For time:
15 pull-ups
30 clean & jerks - 135# (85#)
45 burpees
60 squats
[B]8:36 Modified [/B]Shoulder is still really inflamed :mad: subbed ring rows and cleans with 85#.

Front squat light weight, working on form & depth, 6x3x85# 60 sec between.

Bill Hoogsteden 08-24-2010 05:42 PM

Re: Over 50 Crossfitters Sign In
 
WHAT A WOD!!!?

[B]WU:[/B]

500m Jog, run, run faster, run even faster, run backwards
High knees, Butt kickers, & sprint suicides
5 Burpees (Yay! Burpees!) (Don't even want to think about Deb's Burpee (Yay! Burpees!) workouts!;))

[B]WOD:

[/B][B]For 20 minutes: [/B]Post distance to comments.
[I][I]Run 400 meters
Rest precisely the time of the previous run[/I][/I]


[I]4 Rounds
[/I]
[I]Very disappointed BUT saw my Lawyer today & he said I looked like the Incredible Hulk! ;)
[/I]

Marianne Urbanski 08-24-2010 05:50 PM

Re: Over 50 Crossfitters Sign In
 
Today I did Coe:
10 rounds
10 thrusters (95/65--I did 63# to make it easy without fractionals)
10 ring pushups

time: 18:27
I couldn't believe the hardest part of this was the ring pushups!! They were brutal. I even went down to my knees (haven't done that in well over a year or more?!) the last 2 rounds because I was sure I wasn't having full ROM. I was so focused on keeping the rings tight to my body.. it was really tough..

Jeff Kilinski 08-25-2010 09:01 AM

Re: Over 50 Crossfitters Sign In
 
Roaming Bear -

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence.

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

At the end of the 7th sequence, run 400m.

Three rounds.

11 mins 18 secs

Pat Quigley 08-25-2010 03:22 PM

Re: Over 50 Crossfitters Sign In
 
MU, gotta love the rings.

Wednesday 100825

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Scaled the MU's to 3 PU+3Dips. 25 X 9= 225

WOD2 from CFFB

1 RFT: 15, 10, 5
135# Hang power clean
Box Jumps-24"(step up)
Push Ups.

Completed in 7:27.

Bill Hoogsteden 08-25-2010 04:44 PM

Re: Over 50 Crossfitters Sign In
 
Marianne - Ring pushups are harder than they should be.

Jeff - is the Bear as hard as it sounds?

Pat - awesome WODs!

[B]WU:[/B]

3x10

Pull ups
Air Squats
Push ups

row 500m [I](Seemed harder than usual! I was really sucking wind!)[/I]

[B]WOD:

Crossfit Total :

[/B]Back squat – 250# (PR!) :pepper:
Deadlift – 275# :(
Press – 125# :(
Total – 650# :pepper:


[I](Didn’t push the dead lift cause my back started talking, & I just couldn’t do the 135# press but was just happy to get the 125#[/I]![I] Only 128# to intermediate![/I] ;))

John Jaeckel 08-26-2010 08:41 AM

Re: Over 50 Crossfitters Sign In
 
08.24.10:

Was going to do deads, got distracted by some personal stuff, just did a 5x135 warmup

08.25.10:

Hectic day, dealing with more crap. Just got a basic quickie in:

50 squats
40 pushups
30 flutter kicks (4 ct.)

I have not been doing nearly enough work and intensity lately, evidenced by a 1" bulge in my waistline, feelings of boredom and frustration, etc. Life DOES happen.

Getting back at it tonight at a new globo where I have a free membership. Because of my personal situation, I don't have access to my bumpers and other gear, and I also don't have the money to join a CF box.

Gonna hit deads hard tonight, along with some lunges and knees to elbows as a cashout. Back at it, diet, too, which has been ****e. :ranting2:

John Jaeckel 08-26-2010 08:45 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;833338]Roaming Bear -

Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence.

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

At the end of the 7th sequence, run 400m.

Three rounds.

11 mins 18 secs[/QUOTE]

Jeff, I used to do those a lot. Would do 5 sets of 5 (one sequence of each would be a rep) with 95-115. BRUTAL.

Deb Weber 08-26-2010 11:29 AM

Re: Over 50 Crossfitters Sign In
 
I love the bear!!!


[B]08.24.2010-Tuesday unplanned REST[/B]
home with vertigo!!


[B]08.25.2010-Wednesday[/B]
AM: 30 Burpees (taking it easy, shoulders still bad, & STILL DIZZY!!)


PM: Warmup Run 400, step & stretch step & pull, ham kick, lunge & twist, floor sweeper shoulder mobility & stretch, pec stretch

[B]Strength: Deadlift[/B]
3x95
3x135
3x165
3x195
3x200
3x200
CUT SHORT HERE - the dizzy thing is getting old!!!
[B]
WOD:[/B]
5 rounds for time of:
10 kettlebell swings - 32kg (24kg)
15 toes to bar
30 double unders
[B]9:35 Modified[/B] Shoulder probs so 15# dumbbell swing to eye level, BF situps.... slow time for modified I know, hard time getting the DUS going good till the end, go figure!!!

Deb Weber 08-26-2010 06:07 PM

Re: Over 50 Crossfitters Sign In
 
Woke at 4 am but the dizzy was gone!! Figured it was either a virus or water in my ear from the beach??


[B]08.26.2010-Thursday[/B]

Warmup: Doubleunders, step & stretch step & pull ham kicks lunge & twist floor sweepers shoulder mobility & stretch
[B]
WOD:[/B]
For time:
400 meter run
21-15-9: burpees, front squats - 135# (85#)
400 meter run
[B]16:29 Rx[/B] Ugh why is it so hard to rack front squats?? Sweaty, slippery, broken and s-l-o-w!!
[LIST][*]100 Double unders[*]Front squat prax, 5 sets of 5 w/the 85# much easier from the rack and not trying to speed.[*]Good morning, 3x10x75#[/LIST]

Bill Hoogsteden 08-26-2010 06:15 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:

[/B]Dynamic Stretching:
2 Box lengths high knees
2 Box lengths Butt Kickers
2 Box lengths Frankenstein Walks
1 Box length Inch worms
1 Box length Spidermans

[B]WOD:[/B]

"Angie"

100 Pull ups (50 Kipping, 36 blue band asisted, 14 Green band assisted)
100 Push ups
100 Abmat sit ups
100 squats

26:40

[I](Not fast, but almost Rx'd! My fingers were REALLY [/I]SORE even WITH gloves!:eek:)

John Jaeckel 08-26-2010 06:29 PM

Re: Over 50 Crossfitters Sign In
 
08.26.10:

WARMUP:
400m Run
20 KB Swings (53 lb.)

STRENGTH:
DL
5x225
5x260
3x295 (lost grip— no chalk— on 4)


WOD:
20, 16, 10
Lunges/Knees To Elbows
400m Run
8:40

Jeff Kilinski 08-26-2010 07:10 PM

Re: Over 50 Crossfitters Sign In
 
Trying to follow Wendler's strength

Week 0.5 Deadlift

5@ 200
5@ 230
5+@ 260 (8)

Trail Run, 30 minutes. Not sure of the distance as I ran into a bog on the trail and had to turn around.

Jim Cordes 08-27-2010 09:21 AM

Re: Over 50 Crossfitters Sign In
 
8/27 WOD

“Fight Gone Tabata”
1 Full Tabata Set (8 x 20 seconds of work/ 10 seconds of rest) of:
Wall Balls (20″/14″): 5
Sumo Deadlift High Pulls (75#/55#): 5
Box Jumps (20″/18″): 8
Push Press (75#/55#): 5
Row for Calories: 5
1 Minute rest between movements.

Welcome back! Two weeks with no workouts and eating crap, apparently, is not a good idea. :shrug: This was hard. Enough said.

The Claw


All times are GMT -7. The time now is 07:44 PM.


CrossFit is a registered trademark of CrossFit Inc.