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Patrick, :( My most sincerest condolences to you and your family on the loss of your father-in-law. It's good to hear he was with family when he passed. Great WODs there.

[B]WU:[/B]
1 mi run
5 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
2 rounds:
2 min with 1 min rest between:
Wall balls, 20#: 26, 32
DUs: 4, 6
95# Power Snatch: 9, 10
Box jumps, 24": 17, 7

[I]Clipped my left shin on the 6th BJ in the 2nd set.:ranting2: Started bleeding all over the place and figured it was time to call it a day. :shrug:[/I]
[B]Evening:[/B]
1 mi dogwalk
10 1.5 Pood KBS
Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#
3x10 @ 140#

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Thanks Bill. Box jumps can be Dicey. I've seen other clip their Shin on the box, its Nasty!!

1/23/2017 Monday
WU: Dyno-Glide bike for 3Min then
20 Lunges
20 Sit-ups
20 Push-ups
20 Dips
20 Airsquats
20 DU / 60 SU

Back Squats
3@ 135 Tweeked my left hip, old injury.... it only got worse as I went along. :mad::mad:

Sntach Squat - Singles
35, 45, 55, 65, 70, 75lb.

WOD
21-15-9
Wall Balls
C2B Pull-ups
Thruster
Box JUmps
KB Swings

Had to quit after finishing 2nd round. Hip killing me

Re: Over 50 Crossfitters Sign In
 

Yeah Patrick, it was pretty nasty! And being on blood thinners don't help! ;) Nice WOD!

1 mi dogwalk

10 Pullups

10 1.5 Pood KBS

Bench Press:
5 @ 60#
5 @ 75#
5 @ 90#
3x10 @ 75#

10 Burpees (Yay! Burpees!!)

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01/24/2017 Left hip hurting and all:ranting2:......

WU: 3min on Dyno-Bike then 3 Rounds
5 Pull-ups / strict
10 Push-ups Hand-release
15 Air-Squats

10Min EMOM
odd: HSPU / DB Press
even: 50 DU / 100 SU

WOD:
3Min
21 DL
21 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.
3Min
18 DL
18 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.
3Min
15 DL
15 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.
3Min
12 DL
12 Burpee over Bar / Sit-up here
Row Cal. reamaining time
Rest 3Min.

Done this one a couple of times now over the months. Its a good one. Had to go lite on DL and did Situps as my hip was screeming.

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Patrick, Nice WOD! I'm always wary of any WOD with rest in it - the longer the rest, the worse it tends to be! :D
[B]
WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push ups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
5-4-3-2-1-1-1 Bench Press
95#(5)-115#(4)-135#(3)-155#(2)-185#(1)-205#(1)-225#(1)

[I]I felt really good about this since I haven't Benched this much since the Summer![/I]
Then...
7 min AMRAP:
10 Burpee Box Jumps, 20" :yikes:
10 C2B Pull ups

2 rounds

[I]This was not the WOD to do after clipping my shin. I practiced on 24", but couldn't do them while timed. :shrug: Something I'm going to have to work on![/I]

[B]Evening:[/B]
1 mi dogwalk

Yay! Burpees!!

Re: Over 50 Crossfitters Sign In
 

patrick...sorry to hear of you loss....91 is a good old age though....i can only hope to make it there and still have quality of life....

monday.....forced rest day....was susposed to be moving day at the gym.....wife and i went there to help and they did not get one inspection so we had a day off....

tuesday.... 10,000 m. row 45:59.7 moving day at the gym....amazing how much stuff can get moved in a short period of time by 50 or so motivated people....

today.....guess they should have gone a bit slower with the move...went to the gym and myself and another powerlifter felt it was like easter when we found a plate we were looking for....i gave up after pin press and narrow bench press....i spent an hour helping organize and lift and move stuff so i guess i got my work out in....

45 minute dog walk....

Re: Over 50 Crossfitters Sign In
 

patrick...sorry to hear of you loss....91 is a good old age though....i can only hope to make it there and still have quality of life....

monday.....forced rest day....was susposed to be moving day at the gym.....wife and i went there to help and they did not get one inspection so we had a day off....

tuesday.... 10,000 m. row 45:59.7 moving day at the gym....amazing how much stuff can get moved in a short period of time by 50 or so motivated people....

today.....guess they should have gone a bit slower with the move...went to the gym and myself and another powerlifter felt it was like easter when we found a plate we were looking for....i gave up after pin press and narrow bench press....i spent an hour helping organize and lift and move stuff so i guess i got my work out in....

45 minute dog walk....

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Bill- Burpee Box jumps are tuff!! your mind is really working after a "crash" on the box like you had. Better go 20" or less.... steps ups maybe. I do it all the time.
Cliff- Thank you, I hope to make to 91 too!! Great job on the 10K rowing. Once my Hip feels better I'm going to give it a shot. Maybe 5K first :D

1/25/2017
Did Yoga Class this evening. Worked on breathing and we did some balance stuff too. Signed up for 10 more sessions. Going to give Yoga a 15 session "try" I just relax when they start hummming.......not that far into it.:notworth:

Re: Over 50 Crossfitters Sign In
 

Cliff, awesome 10k row! Good luck on the new box location!

Patrick, you are right. Box jumps are mostly mental. Good luck with the yoga.

[B]WU:[/B]
400 m run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
Stephen:
30, 25, 20, 15, 10, 5 Reps:
GHD sit-ups
Back extensions
KTE
95# Straight leg DLs

35:48ish

[I]This was the 1st time I did this Rx'd. The KTEs were the choke point. This was about 15 min slower than my last attempt on 29 Jan 15. I did stop on the 4th round when my buddy came by with some parallels, a punching bag, and the dip bars from our box's original pull up rig! Pretty cool![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 KBS
Dead lift:
5 @ 120#
5 @ 150#
5 @ 180#
3x8 @ 150#

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01/26/2017 Thursday

WU: Run 400M Ya!! went outside, No Rain!! Had 19in in last 3 wks.
60 SU
15 Pushups
60 SU
15 Pull-ups
60 SU
15 Air-Squats
60 SU
15 Situp

Strength
Work up to a heavy Split Jerk Took it easy worked up to 115lb Split
Make up

Conditioning
7 min Amrap By yourself or with a partner / Did Partner
3-6-9-12-15-18-21-24 Reps of
Power Clean 135/95
Front Squat
Pull Up / KB Swing
Toes 2 Bar / K2E

3 min Rest then
7 Min Amrap
3-6-9-12-15-18-21-24 Reps of
Hang Clean 135/95
Shoulder to Overhead
Burpees / Doubled sit-ups for me

We got 162, not bad for a couple of old guys!! Would have been more fun if my Hip was not hurting......