Re: Over 50 Crossfitters Sign In
 

[B]08.14.2010-Saturday[/B]

Warmup: Run 400

[B]WOD:[/B]
3 rounds for time of:
15 overhead squats - 95# (55#)
30 deadlifts - 95# (55#)
200 meter sandbag carry - 45#
[B]10:41 Rx[/B] I lost a crown during this! Funny but not, put it in a cup and kept going... (Great... 30yrs, guess I got my money's worth...:rolleyes:)

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Deb Borbone;827324][B]08.14.2010-Saturday[/B]

Warmup: Run 400

[B]WOD:[/B]
3 rounds for time of:
15 overhead squats - 95# (55#)
30 deadlifts - 95# (55#)
200 meter sandbag carry - 45#
[B]10:41 Rx[/B] I lost a crown during this! Funny but not, put it in a cup and kept going... (Great... 30yrs, guess I got my money's worth...:rolleyes:)[/QUOTE]

ROMAL! Sounds like something I would do. Somewhere in my 30's or 40'sI had to stop eating JujiFruit candies because I was pulling my fillings out.:pepper::pepper:

Crashed Tribal Crossfit today. Wife and co-owner put me to work leading the open group thru upper body mobility exercises to start the class. (who was crashing who here?). Then squat evaluations and drills.

warm up: 3X10: pull ups, squats, push ups, sit ups. Skill 2 X 5 of Back Squat and OH Press at 60% max + 15 Lbs. (this is a marker for this box--so if I went regularly I'm sure I'd know what this weight is). Main set: In teams of 2, 250m row under a minute for 10 round each.

This affiliate does allot of MMA and boxing. The boxers invited me to stay on or join them a few evenings a week. Later---maybe!!!!

Re: Over 50 Crossfitters Sign In
 

8/12
back squats
3X5 135
3X5 155
3X5 185
2X5 205
3X10 DH Pullups
8/13
WU
10 Box jump@24"
10 pullups
10 KB swings @ 55
10 K2E
10 Push press @95
10 Back Extensions
10 Wall Ball
10 Burpee
10 DU :rofl:

5 snatch @ 65 @ 95 @115
3X5 shoulder press @ 95
WOD
8 95# thrusters
6 24" box jump
4:43
8/14
WU
row 1000m 4:07
10 passover
10 20# wallball shots
3X20 Back Extensions
2X10 GHD situps
3X6 clean shrug @ 135 @ 155 @225
3X8 power jerk @ 95 @ 115 @ 125
12X2 snatch push press 2X2 @65 2X2@75 2X7@85
WOD
KB clean and press 50 @ 35#
3:25
m/55/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

Wow, next Friday my 50th year is over!!!!
What are you going to do for the "50 Celebration workout"?!

[quote=Deb Borbone;827324][B]08.14.2010-Saturday[/B]

I lost a crown during this! Funny but not, put it in a cup and kept going... (Great... 30yrs, guess I got my money's worth...:rolleyes:)[/quote]
sorry I wasn't there to help you out!! good luck with that!:p

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Marianne Urbanski;827723]Wow, next Friday my 50th year is over!!!!
What are you going to do for the "50 Celebration workout"?!


sorry I wasn't there to help you out!! good luck with that!:p[/QUOTE]

there's always this:

[url]http://www.crossfit.com/mt-archive2/001550.html[/url]

Re: Over 50 Crossfitters Sign In
 

Rest Day, Sprint Training
6X60 yards
7X50
8X40
9X30
3X10 pullups
L sits

m/55/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

08.14.10—

Rest Day


08.15.10—

WARMUP:
Walked 1/2 mile uphill w/ 30 lb weight vest
Full body stretch

WOD:

50 pushups
40 lunges
30 body rows (underhand grip)
5x120 stairs (up, then down) w/ 30 lb. weight vest
24:00

The stairs were slow going; it was outside, hot and humid, only stopped for a second or two once or twice, but kept my pace slow

Re: Over 50 Crossfitters Sign In
 

[QUOTE]10 Burpee
10 DU :rofl:[/QUOTE]
what's that laughing for?? I think you're too damn good! Slow it down to the rest of us & they come easier!:D

[QUOTE]
Re: Over 50 Crossfitters Sign In
Wow, next Friday my 50th year is over!!!!
What are you going to do for the "50 Celebration workout"?! [/QUOTE]
No idea; they didn't know it was my bday last year, so no WOD - and this year the gym is closed for trainer vaca. Can't do filthy 50 at home, don't have all the equipment!

Re: Over 50 Crossfitters Sign In
 

Today, back from vacation and it was tough to get back into it!!

Back squat was supposed to be 5 x 3, but I warmed up too heavy and only made it to 160 for 3 (on third set) and I knew I couldn't go higher, so I decided to do the last 2 sets at 160 also, but I failed on the fourth set and called it a day for the squats... needed to save some energy for the WOD...


WOD:
Quarter Gone Bad (CFFB)
Five rounds for total reps of:
135/95 ->73 pound Thrusters, 15 seconds
Rest 45 Seconds

pull-ups, 15 seconds 
Rest 45 Seconds

Burpees, 15 seconds
Rest 45 Seconds
Post total reps: 102

this was a good one! I think I got it from CFFB

Re: Over 50 Crossfitters Sign In
 

Warm up 10 min. treadmill. 3X10 of (pull ups, squats, push ups, sit ups). Mobility drill upper and lower body.

Back squat mobility: 12 X 3 back squat w. 135#. Progressively set restraint bars on power cage lower. Got below the crease on last few sets but not much--held each bottom for a count of ten.

Monday 100816

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Scale: 65# snatch for 20 reps. Completed in 14:14.

Foam roller for lower back before showering.