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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Pat Quigley 10-28-2012 09:29 AM

Re: Over 50 Crossfitters Sign In
 
Hey guys, it's great to come back and get a warm reception. Good to be back here and , of course, Tribal. The box is so socially dynamic! Sometimes we don't always know how our presence is felt until something like an absence clarifies things.

5X5 Back Squat, Bench.

3RFT: 20 wall ball, 15 push ups, 200 m run. 11:23.

JT Kalnay 10-28-2012 12:09 PM

Re: Over 50 Crossfitters Sign In
 
Sunday October 28, 2012

Two laps around the farm in the wind, cold, and rain. There's nothing Gore-Tex! Here's the answer to a question one of my coaches asked...

[url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url]

Bill Hoogsteden 10-28-2012 12:49 PM

Re: Over 50 Crossfitters Sign In
 
Pat - ya don't know what you got till it's gone!! :D

JT - Nice words!! Captures why I CrossFit!!

[B]27 Oct[/B]
84 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

[B]28 Oct[/B]
85 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

Jim Cordes 10-29-2012 11:30 AM

Re: Over 50 Crossfitters Sign In
 
10/23 WOD
Teams of 2 (only one work at a time except run):
60 KB C&J's (1.5)
120 Sit Ups
600 M Run
40 KB C&J's
80 Sit Ups
400 M Run
20 KB C&J's
40 Sit ups
200 M Run

19:07 with Mike Mac. I felt strong and fast on kettlebell C&J's, slower on situps and OK on run, especially the last 200 which was a sprint. Really felt the kettlebell work in my traps and shoulders for the next couple of days.

10/29 WOD
"Lynne"
5rds for reps
BW Bench Press
Max Pullups

8/20; 4/16; 4/16; 3/13; 3/14 @ 145#.
Better than my first Lynne, not as good as my second Lynne.
I have basically taken the last month off from Crossfit, between preparing for vacation, vacation, then coming back and catching a cold. I think this is the start of getting back in the game 100%. I have also felt very guilty/conflicted about having so much trouble coming in for Comp Team training. The 1 p.m. time is part of it, but not all of it. I ended up missing more WOD's than I wanted because I skipped 6 a.m. to do 1 p.m. and then never did 1 p.m. I think I am going to revert to my normal 6 a.m. schedule, and then if I can add an extra session at 1 p.m. or on Saturdays I am going to do it, but my primary training will be normal 6 a.m. programming and just working hard. 3-2-1- Go!

Claw

JT Kalnay 10-29-2012 11:46 AM

Re: Over 50 Crossfitters Sign In
 
Monday October 29, 2012

Good warmup (rowing, stretching, rolling, mobility)

15 minutes to find 1RM C&J
215
(was having a hard time cleaning today, couldn't get under the bar! Last week I split jerked 255 after taking it from the rack...)

DT
8:13 (95#)

Alden Hingle 10-29-2012 12:14 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1103915]Here's the answer to a question one of my coaches asked...

[url]http://jtkalnaynovels.wordpress.com/2012/10/28/crossfit-why-do-you-compete/[/url][/QUOTE]

JT - Very nice!

10/26
Std warmup
Bench press 150X5/ 170X3/ 190X3

10/28
Warmup: Row; back extensions; Abmat sit-ups; hip and upper back stretches
Lift: Deadlifts (deload week) 45, 110, 135, 165, 135X5
Assist: 65# good morningsX3X10; T2BX3X10
Skills: OH squats PVC, 45, 55X5/ 65X4/ 50X5/ 50X10 Wanted to make 65X5 on the OH squats and then at least one rep at 70 but it wasn't to be. I'm still happy with the lift since 65# OH squat ties my previous best. :pepper:
45# hang squat snatch X5


10/29
Warmup: Row; Abmat sit-ups; weighted back extensions
Lift: Shoulder press (deload week) 45, 55, 65, 80X5
Assist: Pull-upsX3X10; shoulder press 65#X3X10; 35# KB swings

Cliff Miller 10-29-2012 06:32 PM

Re: Over 50 Crossfitters Sign In
 
very true words JT

yesterday finished the 28 day food challenge w/3 points.

had a pint of my favorite beer w/dinner and it just did not taste the same. neither did the coffee this morning....weird

tonite

4 out and back 40 yd prowlers
25 24 kg goblet squat
25 35lb site up
2 out and back 40 yd prowlers
20 24 kg goblet squat
20 35lb site up
1 out and back 40 yd prowlers
15 24 kg goblet squat
15 35lb site up

13:14

Bill Hoogsteden 10-29-2012 06:45 PM

Re: Over 50 Crossfitters Sign In
 
Claw - Welcome back! Looks like you're still as bad@$$ as ever!

JT - Nice C&J!!

Alden - Congrats on the OHS!!

Cliff - Way to go on that Prowler, Goblet Squat, Weighted Sit Ups WOD!

[B]WU:[/B]
250m row (I had to lead the class! :yikes:)
2 rounds:
10 Push Ups (Hand Release)
10 PVC OHS
10 Hollow Rocks

[B]WOD:[/B]
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec

5 rounds for total reps-

1:30 AMRAP of:

10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75#

*Rest 1:00 after each round

45#-75#-95#-115#-135#(only got 1 HSC, 2nd ended up on my @$$ :D)-125#-125#

Didn't get a single round but did 131 reps (Could only get 1 or 2 thrusters in!)
BUT did it Rx!!

86 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

JT Kalnay 10-30-2012 05:56 AM

Re: Over 50 Crossfitters Sign In
 
Here's some video from day 1 of Hurricane Sandy, as seen from my window in downtown Cleveland.

[url]http://jtkalnaynovels.wordpress.com/...its-cleveland/[/url]

Jim Cordes 10-30-2012 10:32 AM

Re: Over 50 Crossfitters Sign In
 
JT, nice blog the other day.

Hope everybody affected by Sandy is safe and dry.

10/30 WOD
3 Position Snatch (High hang, Mid hang, Full Snatch = 1 rep)
1-1-1-1-1-1-1
65-75-85-95-95-105f

Worked with Shane. The snatches from high hang felt good and reinforced idea of full extension. The lower I started the pull, however, the harder it was fully to extend. The full snatches were, as always, sloppy. My first 95 was a nightmare but the second was better. Failed on the pull for the full snatch at 105 even though I got the high and mid hang snatches up. Catching a snatch in the squat continues to be probably the most challenging move for me in Crossfit.

30-20-10
Box Jumps (24″/20″)
Medball Cleans (20#/14#)
Mountain Climbers (L/R=1)
8:53

Holy crap has my metcon died over the last month. The medball cleans turned out to be the hardest movements. Link to this whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8138896686/[/url]

Claw

JT Kalnay 10-30-2012 04:20 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday October 30, 2012

Day Two of Hurricane Sandy

CrossFit Gym was closed, my home gym was flooded, so I went to the stairs. I had been doing this workout fairly regularly in 2011, but somehow got out of the habit. Man o man is it intense! A "circuit" starts on the 3rd floor, goes up to the 14th floor, then comes back down to the 3rd floor.

Did 3 circuits in 13:55(278 seconds per circuit)
There was some actual "hurrying" on the last lap!

Compare to 5-9-2011:
7 circuits in 33:48 (290 seconds per circuit)

And compare to April, 2011
6 circuits in 29:05 (298 seconds per circuit)

Bill Hoogsteden 10-30-2012 05:49 PM

Re: Over 50 Crossfitters Sign In
 
JT - Sorry to hear you're getting effects of Sandy! But great alt WOD!

Claw - I feel your pain on Snatches. Great job though!!

[B]WU:[/B]
800m run
100 SU
10 DU attempts
2 rounds:
10 Box Jumps 20"
10 Push Ups
10 Squats

[B]WOD:[/B]

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70% (95#)

-then-

30 minutes to establish a 1RM Back Squat.

275#
[I]Got 275#, but my form & knee weren’t good! Next time 300+!! ;)[/I]

87 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

John Burch 10-30-2012 06:03 PM

Re: Over 50 Crossfitters Sign In
 
Good to hear from you Pat
10/30
wu 20 burpees

WOD 10 rounds
3 SDHP @ 95
3 burpees
rest 2:00
10 rounds
2 SDHP @ 95
2 burpees

Post
15 strict pullups
75 ab mat sit ups
15 strict pullups
75 Du

m/58/180

Cliff Miller 10-31-2012 07:20 AM

Re: Over 50 Crossfitters Sign In
 
good alternative JT to just giving up like many would have

last nite

2 board 1 RM bench 215lbs

super set x 5

10 35 lb dbell bench press
10 45 lb dbell bent row

then

5 x 8 95 lb reverse grip bent row

then off to a meeting where i had 3 beers and some chips and salsa. tossed and turned all nite and work up feeling like crap. guess i have to be more aware of what i am eating and drinking since completing the 28 day challenge.

even more so since my wife is going to be starting her 28 day challenge tomorrow and it will be easier for both of us if i just join her rather than fall back into the usual less than perfect eating habits.

darn this crossfit stuff anyways for once again changing my life in an unexpected way.:D

Alden Hingle 10-31-2012 08:52 AM

Re: Over 50 Crossfitters Sign In
 
JT- Sorry to hear about Sandy's impact on you. As everyone else said, nice recovery on the workout.

Cliff- +1 on the "darn this crossfit stuff." I've pretty much given up beer and I pay close attention to my other alcohol consumption. I've found that more than 1 or 2 drinks plays havoc on my sleep.

10/31
Warmup: Row 700m; high knees; butt kicks; Abmat sit-upsX2X20; weighted back extensionsX2X18; ring pull-upsX2X10
Lift: Back squats (deload week) 45, 80, 100, 120X5
Skills: OH squats PVC, 45, 55, 65, 67X5 (PR); Snatch 45, 55, 65, 75, 85X5

JT Kalnay 10-31-2012 04:25 PM

Re: Over 50 Crossfitters Sign In
 
Hallowe'en

For time:

31 Power Snatches 75#
31 Burpees over bar
31 Double-unders
31 Back squats 75#
31 Pull-ups
31 Double-unders
31 Power Cleans 75
31 Knees to Elbows
31 Double-unders
31 Push Presses 75

32:38 (someone please make the room stop spinning)

Cliff Miller 10-31-2012 06:37 PM

Re: Over 50 Crossfitters Sign In
 
holloween wod....the wife and i dressed as duff man and duff woman from the simpsons fame

20 minute amrap

17 push ups
and 50 of the rest
lunge, kb swings, row for calories, front squat 75 lb, air squat, dead lift 75 lbs, back squat 75, burpies, wall ball 20 lb, box jump 20 inch, double unders

567 reps

my wife wants to start on a 28 day food challenge tomorrow so i am going to do it with her. the beer consumpiton in the fall/winter goes down anyways it just always seems in the summer that beers are always around. it will be another good break for 28 more days.

Bill Hoogsteden 10-31-2012 07:25 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1104614]holloween wod....the wife and i dressed as duff man and duff woman from the simpsons fame...[/QUOTE] OH!! YEAH!! :D

[B]WU:[/B]
500m row
100 SU
DU practice

2 rounds:
10 Push Ups
10 24" Box Jumps
10 Air Squats

[B]WOD:[/B]
15 Min to get 1 RM Weighted Pull Up

Run 1 Mile

15# Overhand grip/20# mixed grip

8:25

88 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

Jim Cordes 11-01-2012 12:03 PM

Re: Over 50 Crossfitters Sign In
 
11/1 WOD

Overhead Squat: 20 Min to find 1RM (One Rep Max)
145

15 Min AMRAP:
9 Overhead Squats (50% 1RM)
12 Toes to Bar
15 Air squats
6 rounds + 9 OHS @ 75#

Good day for bad reps. Overhead squats and toes to bar are two movements that give me a great deal of difficulty establishing full range of motion. After easily lifting 135 OHS I hit 145, but not full depth. I tried three more reps where I achieved full depth but never managed to get 145 back out of the squat. I recorded 145 anyway because I wanted to the AMRAP at 75#. Again, I had issues with my knee tracking inward.

On the AMRAP I had difficulties getting to full depth on the OHS. Christina noted both knees were tracking in and suggested setting up with a narrower stance. I also getting my toes to the bar. Very quickly in the process I did most of the toes to bars in three sets of four, very seldom actually contacting the bar after the second or third round. My metcon is still suffering.

Big class this morning, good job to Christina for keeping us moving and big props to Mike Mac for hitting a 205# OHS.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8144691191/[/url]

Claw

JT Kalnay 11-02-2012 11:53 AM

Re: Over 50 Crossfitters Sign In
 
Friday November 2, 2012

Warmup

15 minutes to find 1RM snatch
150:

12.3
18 Minutes AMRAP:
15x24" box jump
12x115# PP
9xT2B

3 rounds plus 31.

@CLAW: I know exactly what you mean about OHS and T2B. These two are extremely difficult for me, especially the OHS. It's a lower back and hip mobility issue with me. The knees really want to pinch in...

Bill Hoogsteden 11-02-2012 06:20 PM

Re: Over 50 Crossfitters Sign In
 
Claw - Feel your pain on the OHS! My right says weird things to me on the OHS & I have to FORCE keeping the knees out!

[B]1 Nov:

WU:[/B]
.5555556 mi run
100 SU
DU practice

[B]WOD:[/B]
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec

45-75-95-115-125(f)-120

-then-

3 rounds for time of:

14 Burpee Over-the-Box Jumps 24/20″ [I]Scaled ~20"[/I]
21 KBS 24/16kg [I]Scaled 50# Dumbbells[/I]
28 Shoulder Touches

13:48

[I]Not happy with the time but had to do it in the base Globo with people coming & going & not understanding I was doing this for time!! :( But I was happy that I WAS ABLE to jump over the ~20" box which are bigger than the ones @ CFWP! Left pec was VERY sore during the Burpees (Yay! Burpees!!).[/I]

Did 47 more Burpees (Yay! Burpees!!) (89 total) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

[B]2 Nov:[/B]
90 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!
[I]Pec felt better![/I]

Cliff Miller 11-03-2012 08:41 AM

Re: Over 50 Crossfitters Sign In
 
yesterday

1RM blue bands 16" box squat 260lbs

5 x 8 bulgarian split squat 80 lbs

this morning

250 m row then amrap 135 lb back squat 35 rep
250 m row then amrap 135 lb back squat 35 rep
250 m row then amrap 135 lb back squat 40 rep

total 110

Alden Hingle 11-03-2012 11:04 AM

Re: Over 50 Crossfitters Sign In
 
11/2
Warmup: Row 700m; Abmat situps; weighted back extensions; deadlifts 45, 115, 140X5/ 170X3
Lift: Deadlifts 185, 210X5/ 240X9
Assist: 65# good mornings X3X10; T2B X3X10
WOD: 3 RFT
65# power cleans/ row 500 m
10:40
Felt good about my row splits; they were 2:03, 2:10, 2:05

Pat Quigley 11-03-2012 04:16 PM

Re: Over 50 Crossfitters Sign In
 
Snatch variations and drills for 20 minutes. Bar only!

WOD
AMRAP 12 minutes
5 Push press @115
10 Push ups
15 DU's (Scale 3:1)

7+4 PP.

John Burch 11-03-2012 05:04 PM

Re: Over 50 Crossfitters Sign In
 
11-3
box squat 10x2 @ 185 w/ chains
EMOM
2 HS @ 95
4 chin up.

15 each arm 55# KB swing

10-1
good mornings @ 95
DU

WOD 4:00 AMRAP
run 200m
20 DU double unders were a sticking point, one and a half rounds
rest 2:00
4:00 AMRAP
5 thrusters @ 75
5 burpees 4 full rounds 5 thrusters 2 burpee
rest 2:00
4:00 AMRAP
4 DL
4 HC
4 push press. first round @ 135, back off to 75 for the rest

m/58/180

JT Kalnay 11-03-2012 06:03 PM

Re: Over 50 Crossfitters Sign In
 
Saturday November 3, 2012

Worked pistol progressions.

AMRAP 15 minutes:
10KBS, 35#
5 GHD situps.

13 rounds plus 10 reps.

Am trying to train my brain to allow my body to keep moving.
Tried not to make any "deals" with myself (e.g., do 5 then rest for 5 seconds...) Tried to just keep moving.

Alden Hingle 11-04-2012 03:48 PM

Re: Over 50 Crossfitters Sign In
 
11/3
Warmup: Hill work. 3.5 miles with 750' of elevation gain; shoulder protractions; barbell OH shrugs; shoulder press 45, 55, 70X5/ 85X3
Lift: Shoulder press 90, 105X5/ 115X8
Assist: Pull-upsX3X10; 70# press X3X10
Skills: Split jerk (alternating legs in the catch) 45, 55, 65, 75, 85X5

11/4 Bicycle ride
23 miles (1300+ feet of climbing) around Colorado Springs
Cashout: Sunday afternoon nap. :)

Bill Hoogsteden 11-04-2012 07:00 PM

Re: Over 50 Crossfitters Sign In
 
JT - Save the deals for the heavy weights!!! :D Nice Job!

Alden - Love your cashout!! :D

[B]2 Nov:[/B]

91 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

Shoulder Press work

[B]2 Nov:[/B]

92 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

JT Kalnay 11-04-2012 07:59 PM

Re: Over 50 Crossfitters Sign In
 
Sunday November 4, 2012

Got some excellent coaching in the Shed o' Pain from Tim.
Got pointers on improving form on TGUs, setting up for Olympic lifting, and the split snatch. Did some light split snatches (95#, 105#) to work on form.

Went rock climbing in the late afternoon. Did 7 or 8 routes.
CrossFit really translates into rock climbing!

JT Kalnay 11-05-2012 12:30 PM

Re: Over 50 Crossfitters Sign In
 
Monday November 5, 2012

Tried Oly lifting shoes today. I think they are going to make a big difference for my hips and lower back. They made it easier to get out of the full squat position.

WOD
Strength
Work up to 3x5 back squats
Work up to 3x5 front squats
3x5 RDLs

AMRAP
2x5minutes with 1 minute rest in between
4 hang squat cleans (75#)
8 pullups
10 double unders.
3 rounds plus 4 reps in the first 5 minutes
2 rounds plus 4 reps in the second 5 minutes

Bill Hoogsteden 11-05-2012 05:49 PM

Re: Over 50 Crossfitters Sign In
 
JT - I REALLY want to try rock climbing! More so after reading your post.

[B]WU:[/B]
~40ft:
Spidermans
Front-Back-Front kicks
Burpee (Yay! Burpees!!) Broad Jumps (4 count for the CFWP Burpee (Yay! Burpees!!) Challenge!)
Inch Worms (2 Push Ups, 10 total)
2 high Knees
2 Butt Kickers

PVC Pass Throughs
PVC push downs

[B]WOD:[/B]
Helen
3RFT:
400m run
21 1.5 Pood KBS
12 Pull Ups

12:57

[I]Broke 13 Min! Clipped 20 sec off my last "Helen" time! Running was the limiting factor, though the last round, I broke up the KBS. Counting down HELPED - ALOT!![/I]

Finished up the remainder of today's 93 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

Jim Cordes 11-05-2012 05:52 PM

Re: Over 50 Crossfitters Sign In
 
Bill, congrats on Helen improvement!

11/3 WOD (Saturday)
50-40 Squat cleans (45#)/Sit ups/one 200 meter run
30-20-10 Push ups/Jump lunges/one 200 meter run (not after last round of 10)
Partner WOD, each does the number of reps but only one works at a time except for run.

25:23
Worked with Big Phil. Fun one. Announced on board as only squat cleans and sit ups, changed during WOD to last sets being push ups/jump lunges. That sped things up a bit.

11/4 workout @ Bacara
5 x 3 low bar back squats
185-205-215-215-225
The only bar at Bacara is on a Smith machine, and I had avoided it for a while, but I really need more strength work, so figured it was better than nothing. I set a low chair under me and tapped it each time, ensuring full ROM. The weights were light but I wanted to make sure I went deep enough.

5 x 3 weighted dips
25-30-35-40-50(f, 2 only)
Good ROM here too, made sure my elbow angle passed 90 degrees on each dip.

11/5 WOD
Clean High Pull
3-3-3-3-3
95-95-95-115-115
Actually did a lot more than 5 sets of 3. Kept weight light and really worked on popping hips. Poppled so well I knocked my Johnson one rep.

7 Min AMRAP
30 Double Unders
100 M Farmers Carry
4 rounds exactly with 1.5 pood kettlebells on Farmer's Carry.

3 Min rest
5 Min AMRAP
10 Wall Balls (20#/14#)
10 Russian Kettlebell Swings (2pd/1.5pd)
4 rounds.
This was really a gasser! Wall balls deteriorated to just a couple at a time and kettlebell swings done in sets of 5 very quickly into the AMRAP
Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8158331440/[/url]

Claw

Cliff Miller 11-06-2012 08:27 AM

Re: Over 50 Crossfitters Sign In
 
last nite 1 RM black chains bench press 185 lbs

then 2 x 20 45 lb dbell bench press

then 5 x 10 55 lb bent dbell row

william....ya gotta try rock climbing...squamish is a rock climbing mecca and i blew off rock climbing for years as something i would never try. then about 8 or 9 years ago a friend who is a guide took me up the face of the chief [url]www.stawamuschiefpark.ca[/url] (wfs) which is the second largest granite monolith in the world. i think it was something like 10 or 12 pitches. i was hooked after that.

as i have gotten stronger in crossfit i find i enjoy climbing more. still suck at it :) however as i am not one to stand around and think a move through but rather try to power my way onto the next one.

Alden Hingle 11-06-2012 10:33 AM

Re: Over 50 Crossfitters Sign In
 
Cliff - My hat's off to you on the rock climbing. I like hiking i the high country but there is a point of "vertical" where I am really uncomfortable. I was ok with heights until I decided to try skydiving years ago; now I can't stand seeing a whole lot of air between me and the ground. :eek:

11/6
Warmup: Row 700m; Abmat sit-ups; weighted back extensions; ring pull-ups; back squats 45, 85, 105X5/ 130X3
Lift: Back squats 140, 160X5/ 180X7
Assist: Back squats 105#X3X10
Skills: 45# clean & jerk/ 45# snatch

Squats were hard today. Guessing it is a carryover from Sunday's bike ride. Near the end of that ride, the climbs started getting to me; felt like my brakes were on. ;)

JT Kalnay 11-06-2012 12:41 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday November 6, 2012
Election Day

Walked half a mile to the polling place, voted, walked home.

@William:
There is an excellent rock climbing gym in Dayton where you can try it out.
[url]http://urbankrag.com/[/url]

Also, living in Dayton you are pretty close to decent outdoor climbing at John Bryant State Park, and to world class climbing at the Red River Gorge in Kentucky.

@Cliff:
You made up that name for climbing right? :)
Squamish is big medicine, and a world class climbing destination.
Glad you got to enjoy it.

Todays WOD:
At the box:
Rowing and walking lunges to warm up.
Then...
Rowed 1500 in 6:09
Did weighted situps and toes to bar.
Then...

Rowed 250, 10x225# deads, 5 3 mat HSPU
Rowed 200, 8x225# deads, 4 3 mat HSPU
Rowed 150, 6x225# deads, 3 3 mat hspu
Rowed 100, 4x225# deads, 2 3 mat hspu
Rowed 100, 2x225# deads, 1 3 mat hspu

Then, since I was feeling saucy, I kicked off my shoes and got a 2 ab mat HSPU! Won't be long now until it's a zero mat HSPU!!!!

Cliff Miller 11-06-2012 07:29 PM

Re: Over 50 Crossfitters Sign In
 
JT you are right. i don't think there is a climb named the face of the cheif. if i remember right we strung together 5 or so routes to make it up the face.

squamish is a great place to live. in the summer we have at least one squamish "tri" day if not more but they are tough to pull together.

breakfast in the smoke bluffs for a couple hours of climbing, then lunch followed by a couple hours of either mountain biking or hiking to a lake for a swim followed by a late afternoon snack then 9 holes of golf and dinner.

tonite at the gym

100m hard as you could row

then the clock started 30 135lb zerker squats w/ 500 m row

3:30

then 25 minutes streching. tonite was a reminder why not to eat a yam and half less than an hour before class. did not really feel all that great after that one.:D

Bill Hoogsteden 11-06-2012 07:33 PM

Re: Over 50 Crossfitters Sign In
 
Guys, WOW! I'm going to have to hit a rock climbing venue!

JT - I know (& have been to pick up my kids at) the Urban Krag! Great climbing gym!

Nice WODing guys!

[B]WU:[/B]
.5555556 mi run
100 SU
DU practice (Actually got some SU/DU/SUs!)
10 20" Box Jumps

[B]WOD:[/B]
3 RFT:

15 Chest to bar pull-ups
20 Burpees (Yay! Burpees!!)
95 pound Sumo-deadlift high-pull, 15 reps

16:11

[I]Scaled to "As High As I Can Get 'Em" Pull Ups! This was Brutal! I was only able to do 5 max subsets. The last round was full of short subsets.[/I]

Finished 34 Burpees (Yay! Burpees!!) to finish today's quota for the CFWP Burpees (Yay! Burpees!!) Challenge! (Only 7 days to go!! :D)

John Burch 11-06-2012 08:38 PM

Re: Over 50 Crossfitters Sign In
 
11/6
WU 3x15
burpees
GHD back ext
GHD situps
3x15
burpees
DU
air squat
post wu 10 burpees

WOD
row 500 1:48
rest:90
row 500 2:05

9,150 burpees YTD
m/58/180

Pat Quigley 11-07-2012 10:51 AM

Re: Over 50 Crossfitters Sign In
 
recently rejoined my old gym to teach my grandsons to swim. I'll have to go back and do some rock climbing.

Wednesday at Tribal. Always a Hero.

"Ship"
9rft

7 Cleans @ 185
8 Burpee box jumps on 36" box

Scale: Power cleans@135, 24" box.
32:48. Very tough!

Jim Cordes 11-07-2012 12:47 PM

Re: Over 50 Crossfitters Sign In
 
11/7 WOD

8 Rounds For Time
3 Handstand Push Ups
10 Box jumps (24″/20″)
200 M Run

14:18
This was a fun WOD! All HSPU's strict and unbroken except for 7th round (1 kip) and 8th round (3 kips). Box jumps have been a little slower lately because I am stepping down with alternate feet instead of jumping down. A little less wear and tear on knees. Got lapped by Shane on 7th run -- he was really moving. Ran hard my last lap and full-on sprinted last 50 meters or so.

Warm up involved leap frogs, worked with Alex. Very lucky (1) I did not bash my crotch on his head and (2) I did not stamp his fingers on landing. (Alex is tall. That knowledge is helpful to appreciate the humor of my post.)

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8164588384/[/url]

Claw


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