Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]

Dynamic Stretching:
Frankenstein (Straight leg toes to hands) walks
Knee grab walks
High knee runs
Butt kickers
inch worms (1 push up)
200m run

[B]WOD:

[/B]5 RFT:
15 100# Thrusters
400m run [I](Ended up walking much of the way! The heat was killing me! Of course, it was a wet heat! ;))[/I]

35:27 [I]Slow, but heavy weights![/I]

Re: Over 50 Crossfitters Sign In
 

[B]08.12.2010.Thursday
[/B]AM: 30 Burpees, 15# Vest w/Hand Jive (hands up at the bottom)

PM: Warmup - Row 500, step & stretch et al, shoulder mobility & stretch
[B]
WOD:[/B]
For time:
10-9-8-7-6-5-4-3-2-1
pull-ups
box jumps - 24" (20")
abmat sit-ups
[B]10:20 24# Box[/B] One little rip.
Run 400

Postwod:
Front squat work (ROM)
Shoulder Rehab stuff

Re: Over 50 Crossfitters Sign In
 

[quote=William Hoogsteden;825893]

Nice workout Marianne!;) My wife accuses me of try do do something on a boat! :D

[/quote]
and what is it that you try to do on your boat?!! do you have a boat? if so, what kind/where is it!! I decided if I was going to be crossfit chick,.. I need to be able to do workouts "on the boat".. Tabatas also work really well... situps, pushups, squats...

[quote=William Hoogsteden;826615][B]WU:[/B]

Dynamic Stretching:
Frankenstein (Straight leg toes to hands) walks
Knee grab walks
High knee runs
Butt kickers
inch worms (1 push up)
200m run

[B]WOD:

[/B]5 RFT:
15 100# Thrusters
400m run [I](Ended up walking much of the way! The heat was killing me! Of course, it was a wet heat! ;))[/I]

35:27 [I]Slow, but heavy weights![/I][/quote]

nice work.. anything with thrusters is tough, bill

[quote=Deb Borbone;826620][B]08.12.2010.Thursday
[/B]AM: 30 Burpees, 15# Vest w/Hand Jive (hands up at the bottom)

PM: Warmup - Row 500, step & stretch et al, shoulder mobility & stretch
[B]
WOD:[/B]
For time:
10-9-8-7-6-5-4-3-2-1
pull-ups
box jumps - 24" (20")
abmat sit-ups
[B]10:20 24# Box[/B] One little rip.
Run 400

Postwod:
Front squat work (ROM)
Shoulder Rehab stuff[/quote]

how's the rip, Deb.. I have started taping my hands with anything over 50 pullups. (heck, I think I will even tape next time I do Fran)... It is "preventative medicine" in the best way. I have tried all kinds of grips, gloves, etc and they don't work for me.. my hands are so small that I feel like I can't grip the bar. I use tape and it works fine. I wrap it around my middle finger and bring it over my palm and wrap it around my wrist (does that make sense?)

off to do "annie" on Cuttyhunk, then sailing to Block Island for the weekend celebration.. :p

Re: Over 50 Crossfitters Sign In
 

Annie today: one of my favorites and it was perfect on the island of cuttyhunk.. 50,40,30...10 Double unders/situps: 8:14!! PR by 1 minute!:pepper:
then I did a bunch of tabatas... not strung together...
squats: about 19 per round
pushups (hands release at bottom) : started with 18 first round, but quickly went down to 10 per round
step ups: found a big rock that was up to mid thigh.. stepped onto it-not feeling safe to jump on it: about 10 I think per round?
situps: about 14 per round.

Not bad for a made up workout on Cuttyhunk.. now off to Block island for hte weekend festivities!!:yikes:

Re: Over 50 Crossfitters Sign In
 

8/13 WOD

For Time:
1000 M Row
1 Minute Plank Hold
50 Wall Balls (20#)
1 Minute Plank Hold
800 M Run
1 Minute Plank Hold
50 Box Jumps (24")

20:25 as Rx'd. Holy crap that was long and hard! Not sure if was because this was my 3rd WOD in a row after not enough sleep, or because it's Friday the 13th, but this kinda sucked. Well, not the wall balls; they TOTALLY sucked! Great job to Tyler and Glenn for smokin' it, and to new guy Rich. Welcome to Crossfit Rich!

The Claw

Re: Over 50 Crossfitters Sign In
 

As usual, I am Rx'ing my rest day. :cool:

Re: Over 50 Crossfitters Sign In
 

Still doing a bunch of stretching and post workout moves from the Mobility cert. My personal Paleo challenge is starting to look like the Neanderthal evolution--some +'s some -'s.

Thursday 100812

"Coe"(scale)

Ten rounds for time of:
95 pound Thruster, 10 reps(30# DB's)
10 Ring push-ups

completed in 10:45. Did not bring my rings. Used the pully handles on some machine to do the push ups.

Going to crash Tribal Crossfit here in Chandler tomorrow. I met the owner last weekend and hope he remembers the invitation.

Re: Over 50 Crossfitters Sign In
 

08.12.10

Tabata

Squats
Planks
Sit ups
Suitcase Deadlifts (alternating hands per round)



08.13.10

Swim 250 metres

Re: Over 50 Crossfitters Sign In
 

[quote=Marianne Urbanski;826828]and what is it that you try to do on your boat?!! do you have a boat? if so, what kind/where is it!! I decided if I was going to be crossfit chick,.. I need to be able to do workouts "on the boat".. Tabatas also work really well... situps, pushups, squats... [/quote]

NOW, you're sounding like my wife!! :rofl: The only boat I have is in my dreams!;) BTW, You're living the dream!

Thanks on the thrusters! They were brutal! And then having to run....:eek:


[B]WU:
[/B]
400m run
10 push ups
10 sit ups
10 squats

[B]WOD:[/B]

[B]"Joshie”[/B][B]
3 rounds for time of:[/B] [B][I]25# dumbbell snatch, 21 reps right arm
21 assisted pull ups/abmat sit ups [I](did two L- Pullups 1st round)[/I]
25# dumbbell snatch, 21 reps left arm
21 [/I][/B][B][I]assisted pull ups/abmat sit ups[/I][/B]


[B][I]35:28
[/I][/B]

Re: Over 50 Crossfitters Sign In
 

Thanks [B]Marianne[/B], thats what I do (did). :)I made tape grips the same way and they work pretty well. The rip I got was tiny and it was a re-rip. Funny my hands seem to be healing quicker.... I did 100 pullup wod last Tues and the tape worked till 60-70, then I ripped, so I taped the BAR and that allowed me to grip it with the gloves (I have a prob w/gloves, I can't "feel" the bar and I just feel like Im slipping off!)


[B]08.13.2010-Friday
"Friday the 13th!"[/B]
AM: 30 DOUBLE Burpees, 15# Vest & Hand Jive (release at bottom) These got hard!

PM: Warmup - Run 400, step & stretch, step & pull, ham kick, lunge & twist, floor sweeper, shoulder mobility dislocates & stretch
[B]WOD:[/B]
13 rounds for time of:
13 wall ball shots
13 double unders (sub 13 lateral tuck jumps for double unders)
[B]13:52 Rx (16# Ball)[/B] First time doing wallball since my shoulder injury in April. Dreading them - both shoulders were sore from the pullups yesterday; I think I dropped the ball twice the whole time. No other sets unbroken. I had the fastest time today but only 10 people did this. Shocking!! or lucky Friday 13th;)

[B]Post WOD:[/B]
T-bar rows (3x15x35# or 45# on end of barbell)
Bent barbell rows (4x10x65#)
Dumbbell Retractions
Dumbbell Protractions
Bent dumbbell flyes


Run 400

Wow, next Friday my 50th year is over!!!!