Re: Over 50 CrossFitters Sign In
 

[quote=Mark Ervi;540658]Did CFWUx3 and 6 mins. Treadmill run and 2 sets of 10 burpees

Did Back Squats 3-3-3-3-3
Did 5 sets of 3x160lbs. (PR for 3-3-3-3-3)

Did 2 rounds of row 500m and run 400m
Rowed: 1:58 and 2:02
One of the very few times the C2 computer has worked in months[/quote]

Great work Mark! Nice rows to boot also!

Re: Over 50 CrossFitters Sign In
 

[I][B]090313 FRIDAY

Back home at my globo......
[/B]GREAT DAY! Started out with the discovery I had finally broken under 200 pounds for the first time in over eight years! Woo Hoo!

[B]Warm up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles / HR = 100
[B]CF Redding WU
Arm Circles
Neck Stretches / Circles
Shoulder Pass Throughs X 10
Body Circles X 5 (each dir.)
Full Body Circles X 5 (each dir.)
Push ups X 10
Pull ups X 10
GHD sit ups X 15
GHD Back Ext X 15
Lunges X 5 (each leg)
Squats X 25
Samson Stretch
Burpees X 10

WOD: CrossFit Total

Shoulder Press
Warm up: 45# X 10
95# X 3
115# X 2
[COLOR=Navy]125# X 1 (old PR)[/COLOR]
[COLOR=Red]130# X 1 - PR![/COLOR]
135# X F
130# X F
130# X F

Back Squat
Warm up: 45# X 10, 95# X 5
135# X 3
[COLOR=Navy]155# X 2 (old PR)[/COLOR]
165# X 2
175# X 2
[COLOR=Red]185# X 2 - PR![/COLOR]
[/B]These felt solid and strong. Believe I could have gone higher in weight, but felt apprehensive without a spotter/someone to check my form.

[B]Dead Lift
Warm up: 45# X 15, 135# X 10, 225# X 5
285# X 1
[COLOR=Red]305# X 1 - PR!
[COLOR=Black]315# X F
315# X F
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Got these off the ground, but could not pull them/lock knees. I think I took too big a jump - should have tried 310....Next time!

[B]CFT = [COLOR=Red]620 - PR!
[/COLOR][/B][COLOR=Red][COLOR=Black]Previous CFT of 485 (Sept 25, 2008).

Yup......this was a Great Day![/COLOR][/COLOR][/COLOR][/COLOR][/I]

Re: Over 50 CrossFitters Sign In
 

Stephen, Congrats on the PR Crossfit Total. I am still trying to get to 600.

Today, I ran 5K on the road.
My time: 26:30 (missed PR by 7 seconds)
It was great running weather here. 50 degrees.

Re: Over 50 CrossFitters Sign In
 

[quote=Mark Ervi;541263]Stephen, Congrats on the PR CrossFit Total. I am still trying to get to 600.

Today, I ran 5K on the road.
My time: 26:30 (missed PR by 7 seconds)
It was great running weather here. 50 degrees.[/quote]

Thanks, Mark!

Boy am I envious - - what a great 5K time! I'll be so happy when I can run a mile or more and get my time under 10:00!

Re: Over 50 CrossFitters Sign In
 

Nice Job on the PRs Steve! Awesome 5K Time Mark!

My last two WODS
[B]March 14, 2009[/B] [COLOR="Red"]Back Squat 3-3-3-3-3 -[/COLOR] 245lbs, 245lbs, 245lbs, 245lbs, and 265lbs | Rx'd
[B]March 13, 2009[/B] [COLOR="red"]5 Pull-ups, 5 Ring Dips, 15 Sit-ups[/COLOR] - 17.333 rounds | Rx'd

Re: Over 50 CrossFitters Sign In
 

[quote=Terry Dickman;541417]Nice Job on the PRs Steve! Awesome 5K Time Mark!

My last two WODS
[B]March 14, 2009[/B] [COLOR=Red]Back Squat 3-3-3-3-3 -[/COLOR] 245lbs, 245lbs, 245lbs, 245lbs, and 265lbs | Rx'd
[B]March 13, 2009[/B] [COLOR=red]5 Pull-ups, 5 Ring Dips, 15 Sit-ups[/COLOR] - 17.333 rounds | Rx'd[/quote]

Nice work, Terry! Can't wait until I can learn to heft some decent weight on the BS - - sure is fun to hoist that iron!

Re: Over 50 CrossFitters Sign In
 

[I][B]090316 MONDAY[/B]

[B]Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 96
[B]CF Redding WU - modified
Arm Circles
Shoulder Pass Thrus X 10
Body Circles X 5 - ea dir
Trunk Rotations X 10 ea dir
Push ups X 10
Pull ups X 10
GHD Sit ups X 15
GHD Back extensions X 15
OHS X 10
Lunges X 5 ea leg
Squats x 25
Samson Stretch
Burpees X 10

WOD: "Jackie"
1000m Row (3:57)
45# Thrusters X 50 reps (subbed 25# Dbs)
30 pull-ups
TIME: 13:51 [/B](included trip down stairs from Rower to weights, waiting about 15 seconds for the occupied pull-up bar....)

[B]GTG: Pull-up work (all dead hang and/or static hold)
Overhand Grip: 3, 3, 4, 3, 1 static (5 sec), 3, 2 = 18
Underhand Grip: 5, 4, 5, 3, 4, 1 static (10 sec) = 21
Total = 39 plus 2 static holds.

Bench Press: [/B](L o n g time since I've done any of these)
[B]Warm-up: 45# X 15, 95# X 10
135 X 3
155 X 3
175 X 3
185 X 1
185 X F
155 X 3 X 4
155 X 5

[/B]Still did not feel 100% today - - thought I might have a chance at a 10:00 - 11:00 Jackie, but knew I was in trouble when the row sucked.....
Thrusters were 10 X 2, then 5 X 6
Pull-ups were in twos (2 X 15) kipped.[/I]

Re: Over 50 CrossFitters Sign In
 

[B]WOD 3-16-09[/B]
Five rounds for time:
9 Hang Squat Cleans 155/105
15 Pull-ups

My Time 17:45 rx'd

This was a gut check WOD, much harder than I thought it would be. Form felt real good on the squat cleans, did 4 unbroken first round then 3x3. Pullups 3x5 first round then less as the WOD went on.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011168fbb3cc970c-320pi[/IMG]

Re: Over 50 CrossFitters Sign In
 

[I][B]090317 TUESDAY
[/B][/I][B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen]HAPPY ST. PATTY'S DAY!:broc:[FONT=Verdana][SIZE=2][COLOR=Black] (Broccoli is related to clover, right?)

[I]Training Day at Globo.....

Warm-up:
Treadmill: [/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT][/B][FONT=Arial Black][SIZE=6][COLOR=SeaGreen][FONT=Verdana][SIZE=2][COLOR=Black][I]Walk 4:00 min increasing speed to 4.0 MPH.
Shoulder Pass throughs X 10, Body Circles X 5 X 2
Walk/Run in 20' diam circle approx. 30 sec, stop at Med Ball, do either DLs to clean or DLs to full overhead (approx 10 reps), X approx. 6 rounds. 5:00 minutes approx.

[B]WOD: "Burping Fran"
21 - 15 - 9 of:
60#/30#/18# Thrusters
Jumping Pull-ups
3 burpees after each round
TIME: (As Rx'd 60#) = [COLOR=Red]5:38 (PR). [COLOR=Black](6:44 on 2/19/09).
[/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black]Note: I don't know why, but this WOD (like last time) just simply fried me! Must be the burpees....

[B]KTEs:
5, 5, 5, 5, 5.

OHS Practice:
30# bar: 5, 5, 5, 5, 5
[/B]First time ever doing weighted OHS. Felt really good and solid. Going to slowly add weight in small increments.....

Short workout today - - toasted my butt.....:pepper:[/COLOR][/COLOR][/I][/COLOR][/SIZE][/FONT][/COLOR][/SIZE][/FONT]

Re: Over 50 CrossFitters Sign In
 

[quote=Terry Dickman;543198][B]WOD 3-16-09[/B]
Five rounds for time:
9 Hang Squat Cleans 155/105
15 Pull-ups

My Time 17:45 rx'd

This was a gut check WOD, much harder than I thought it would be. Form felt real good on the squat cleans, did 4 unbroken first round then 3x3. Pullups 3x5 first round then less as the WOD went on.

[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c188833011168fbb3cc970c-320pi[/IMG][/quote]

Nice work, Terry! Did you use the 155 pounds? Also, pardon my ignorance, but are the Hang Squat Cleans the same as pulling from the ground?