Re: Over 50 Crossfitters Sign In
 

Thu 22 March

Alt Db upright row -> RingRows
15/6kg -> 10reps
15/12kg Db's -> 10reps
15/12kg -> 10reps
15/12kg -> 10reps

Hammer curl -> Lying on floor Db tricep press
10/12kg - 10/12kg
10/12kg - 10/12kg
10/12kg - 10/12kg

Thruster with partial squat and one dumbell, holding from the ends as Tim suggested.
Good way to do it :)
12 kg db 3sets of 10reps

Some streching.

Re: Over 50 Crossfitters Sign In
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

TGUs x 2 reps each arm 35, 44, 53, 62, 70#
60 seconds
Kettlebell Swings x 20 reps 53#
60 seconds
Strict Pull Ups x 3 -20, 25, 30, 35, 40#
60 seconds
5 rounds

10 Push ups
15 Air Squats
5 rounds
4:43

Doctor's appointment tomorrow.

Re: Over 50 Crossfitters Sign In
 

Awesome stuff guys!! Jan, glad you and yours are feeling better! Tim, good luck at the Doctor's!

11.6, 13.5 or 14.2! Which will it be?

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Deadlifts:
5 @ 150#
5 @ 190#
5 @ 230#
3x8 @ 190#

Re: Over 50 Crossfitters Sign In
 

3.22.2018 Thursday
Looks like 11.6 is it for 18.5

Today I row'd 400M Did some lunges then practiced my C2B Pull-ups, Worked on Thrusters, got 1 rep @ 125lb, new PR. Thrusters @100lb will be tuff for me.
Going to give 18.5 a go at RX tomorrow

Re: Over 50 Crossfitters Sign In
 

Patrick, Congrats on the Thruster PR!!

Jan, Glad to hear you and your family are doing better!

[B]WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
18.5
7 min AMRAP: (Masters Rx)
3 Thrusters
3 Pull ups
6 Thrusters
6 Pull ups
9 Thrusters
9 Pull ups
12 Thrusters
12 Pull ups
15 Thrusters
15 Pull ups
...

65#

[I]Made it to the 5th round and did the Thrusters and 7 Pull ups, 82 reps!
I LOVE being in the old Masters division! :rofl: [/I]

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

Re: Over 50 Crossfitters Sign In
 

Bill Awesome job on 18.5!!! They won't let me in the 55+ Masters division, 6mo short :-{ Great Work ALL!!!

3.23.2018 Friday
Did 18.5 RX I got 39 which I'm happy with. 100lb Thrusters are tuff for me!! I have to do a few rounds heavier prior to the go to make 100lb "fee" better. C2B I was able to do a few "kipping" then I think the thursters got me more tired then I thought, I had to do STRICK C2B!! Crazy!! Lucky for me I can do them STRICT. Hit another thruster PR Thursday nite 125lb. Next year I'll be in Masters, no more fighting myself about doing scaled or trying RX

3.24.2018 Saturday
Group stretch then 2 rounds
10 Pushups
15 AirSquats
8 T2B

Partner WOD:
1 Lap Farmer carry w/KB
40 DB/KB Press @ 30lb
Dyno-Bike 80 Cal.
60 Lunges w/35lb KB
Row 80 Cal.
80 KB Dead Lift w/35lb KB
1 Lap Farmer carry w/KB
22:10 The bike was the tuffest part!!

Re: Over 50 Crossfitters Sign In
 

Good work gents! Awsome!

Sun 25 March

C2 row
15 min - 3317m

Pulldowns, rubberband work som presses and thrusters for warmup

18.5

Thrusters and pullup... With bad knees and slightly tight shoulder this was nothing to enjoy...
Actually i think this was the first time ever i did a thruster from deep squat position.
My plan and belive was that i'll Rx, and i'll do the 3s and 6s and 9s, anything beyond that is a plus...i did those + 7thrusters
= 43reps

My son was with me (he turns 15 tomorrow)..when the time run out and i finished, i sat down and first thought's..i said to him...bad condition, should have to be able to do more...he answered...
: - huh dad...with your knees..and your tight shoulder...how many do you think you're brother would have done?
: - i said, not even one thruster.
Jeah, my son said.. you are though man dad...
Guess how good that sounded :pepper:

My first Open. My goal was to be abel to do every workout, at least to some point...so it was ok. And to do at least one workout Rx.
I actually did 3 workouts Rx, even because the stomach flu we had i did the 18.4 only the first deadlift, if i would have been normal i'll probably would have done 18.4 scaled.
So goal accomplished - happy man :)

Re: Over 50 Crossfitters Sign In
 

Had a nice weekend with friends and the wife. We stayed in a cabin near Hocking Hills.

10 Swings 35, 44, 53, 62, 70#
1+1 Get Up 35, 44, 53, 62, 70#
10 Push Ups
X5

10 Swings 53#
1 strict ring muscle up
10 Push Ups
X5

Did an additional strict ring muscle up and a strict bar muscle up. Slowly moved through each exercise and rounds focusing on form.

I hope everyone is well and recovering from The Open. Although I no longer participate in The Open I am definitely a fan. I enjoy watching the Open, Regionals, and finally the Games. Amazing athletes and effort. Great job guys!

Re: Over 50 Crossfitters Sign In
 

Patrick, 100# thrusters are brutal! Great job on 18.5!!!

Jan, What your son said to you was AWESOME!! I LOVE hearing stuff like that!!!

Tim, Hoking Hills is beautiful! I need to get out there more often! Nice jobs on the MUs!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
5 @ 60#
5 @ 75#
5 @ 85#
5 @ 90#
3x10 @ 75#

Re: Over 50 Crossfitters Sign In
 

Mon 26 March:
C2row
10min - 2254m
Lying barb french press - Bicep curl
15/20kg - 10/20kg
15/30kg - 10/30kg
10/40kg - 5/40kg x 6rounds

Alt db snatch - core press
10(5+5)/15kg - 5reps (hold for count to two)
10/25kg - 5reps
10/25kg - 5reps
10/25kg - 5reps

C2row
20min - 4085m