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Deb Weber 10-20-2010 03:52 PM

Re: Over 50 Crossfitters Sign In
[B]10.20.2010-Wednesday-Day 3[/B]

Warmup: Run 400, squats, lunges, et al stretching

[B]WOD: Death by Wall Ball[/B]
With a continuously running clock do one wall ball shot the first minute, two wall ball shots the second minute, three wall ball shots the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score=total number of reps completed

Well I already wasn't feeling good, VERY sore back, everything hurts today, worst stomachache & cramps ever. So I figured instead of skipping out, to use todays WOD as an easy Intro to 20# Wallball.
I did 16 minutes of 20# death by WB to 8' & stopped.

Then I did about 25 more 20# to 10' overhead;
I guess its official - I'm on the 20# ball!! (Known for a while I should've been. :rolleyes:)

Lots of triggerpoint & stretch after... yucky day.

Pat Quigley 10-20-2010 05:35 PM

Re: Over 50 Crossfitters Sign In
Mobility WOD: Hold squat for 10 minutes--alt. two feet on floor or 1 leg.(to stretch hammy on non-supporting side). I did one minute and then did alt. 30sec on--30sec off for five minutes. My butt is getting closer to ankles but still several inches away.

Wendler, Wave 1, 2nd cycle, Bench Press: 5 X 155, 185, 204 (10R).

Tuesday 101019


Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Ran on treadmill at 5.5 speed. Progressive HSPU: toes on box, upper body alligned from butt to hands. Ran out of time and only completed 5 rounds in 16:20.

John Burch 10-20-2010 06:07 PM

Re: Over 50 Crossfitters Sign In
12 walking lunge
15 air squat
4x10 reverse hypers @ 50
4x10 backextensions @ 45
2x20 GHD situps

wu @ 10x135 6x185
6x2 all @ 236

weighted pullup

WOD 5 rounds
3 DL @ 315
5 24" box jump
7 pullup

Deb B Hope you feel better soon so ya can get after all them BURPEES

m/56/180 CrossFitChesterton

Bill Hoogsteden 10-20-2010 08:20 PM

Re: Over 50 Crossfitters Sign In
Claw - Awesome job on Nicole!

Pat - Way to go on the MWOD 10 Min Squat!!

John B - Cool on hose weighted pull ups!

Deb - Welcome to the 20# wall ballers!


Push ups
MWOD stuff
Single unders

Three rounds, 9-6-and 3 reps 140# Thrusters interspersed with 27-18-9 reps pullups & dips


[I]Good WOD! Wish Hotels had Rings for Muscle ups!![/I]

Tim Randall 10-20-2010 09:24 PM

Re: Over 50 Crossfitters Sign In
Pat: Ditto on the Mwod squats! And we thought that just getting down to the medicine ball was good enough? The first time I "shot my leg out" into the pistol position I fell on me arse! Boy did this MWOD show my weaknesses--back to work!--10 minutes a day I will be like those that live in countries that eat and poop on the ground!!

Deb, believing for you to be back 100% real soon! and congrats on the step up to the 20 pounder!

Terry Dickman 10-21-2010 10:41 AM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1 - Deadlift
warmup then
3 x 285 lbs
3 x 330 lbs
[B]>3 x 375 lbs - did 6 reps[/B]

AMRAP 10 minutes:
-6 plyo push-ups (one hand on med ball, switching each rep, 3/side)
-5 db thrusters 40 lbs DBs
-20 double unders

[B]7 rounds +6+5+3[/B]

extra work
3 x10 hollow rocks

John Jaeckel 10-21-2010 08:36 PM

Re: Over 50 Crossfitters Sign In

3 mile run/32:15

Tim Randall 10-21-2010 09:08 PM

Re: Over 50 Crossfitters Sign In

Another successful day of rehab on the shoulders!
Todays WOD was dips and;

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear

Had to skip the Dips and the burpees (ah to bad--cause burpee's are my friend)
Managed a new PR for SBJ--9'--(another tribute to air-squats/DL's and biking)
Did another 12mile ride on the MTB after a few hours of "real work in the office"

Pat Quigley 10-22-2010 04:24 PM

Re: Over 50 Crossfitters Sign In
Guys thank you all, as usual, for all the positive attention. I must admit I didn't write very clearly. I am doing 5 minutes of squatting at 30 sec on and 30 sec off. This is daily. I will build to 10 minutes. I must tell you my knees are starting to feel better than they have in a while. As Kelly S. would say, they are perhaps "not glued down". Today I did this and did a variation while on my back w. butt close to wall and legs on the wall in squat position. Then cross on ankle behind one knee w. butt raised and then lower butt. Hold of 30 sec and release. repeat a few times and then work other leg.

Wendler wave 1, second cycle : 5 X 280, 323, 366. Explicit attention today on pull shoulders back from waist.

Thursday 101021


Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Scale: substituted lunges for broad jump. Knees did not take the pounding well last time I did this one. Finished in 16:57. This was fun.

Deb Weber 10-22-2010 04:42 PM

Re: Over 50 Crossfitters Sign In
[B]10.22.2010-Friday-Day 5[/B]

Warmup: Row 500, squats, stretching etc...

10 rounds for time of:
15 deadlifts - 135# (95#)
15 push-ups
[B]18:27 115#[/B] This is one of my favorite WODS and it was awful. STILL sore back, I guess from Grace Sat., DL in the 200s Sunday, DL Monday... time will tell, I hope just tired or maybe not warming up enough now that its cold? My last time was about 15 minutes w/115#, and before that 12 mins with 95#.

Bent rows w/75# barbell
Shoulder warmup - Pushpress 3x10 w/85#
Lateral raises, rear delt raises

clean, clean & jerk practice w/light weight....

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