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11-06-09

[B]John B.[/B] 100 OHS? My next strength day.

WU:
1000m C2 4:14
7-7-7 DH pullups
10-10-10 BW squats
10-10-10 situps
5-5-10 20" boxjumps
10-10-10 pushups
5-5-5 #20 medball cleans

WOD: AMRAP in 20min of
5 x dips
10 x #85 Power Clean
15 x 20" boxjump
6 rounds plus 5 dips and 5 PC
I made this one up to rush things along. I really wanted to do the Power Snatch WOD but need more training on the snatch. Sometimes the videos just aren't enough.

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J.S.R I hear ya on the 100 OHS I did 20 and knew then it was gonna suck, and said so too!! Glad to see you back at it John

Welcome Dave glad to have yo with us

Today CFC WU
WOD 50 DU 50 ring dips 50 DU
my double unders are bad bad bad so I worked on them as i can get only what I call 1 in a row so the first set i did like 80 singles and 50 DU after that time was out the window but I did the whole WOD and then some in about 25 Min

m/55/180 CrossfitChesterton

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Finished benchmark WODs today
"Cindy"
20 min. AMRAP
5 pull ups
10 push ups
15 squats

18 rounds + 5 pullups
Did the first few rounds unbroken, the push ups became harder
every round, could get 5 but then had to stop and break em up.

I talked with Danny today to get more of an explanation about MEBB, there are several different ways you can go about it. I will basically be doing 3 days a week (M-W-F) that's it. But each day will have a strength work out then a Metcon after it.

We did this WOD today at our box which is a good example.
Shoulder press 3-3-2-1
Rest 5 minutes then for time;
15,12,9,6,3
Hang Power Clean 115 lbs
Front Squats 115 lbs

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[B]Dave[/B] - hear you, did some BB when I was in my 20's... Kind of a different animal then.
[B]Terry[/B] thanks!! S/B fun to watch your progress.
[B]John B[/B] 100 OHS - :yikes:



[B]11.05.2009-Thursday[/B]
Warmup (situps, squats, pushups, back ext)

[B]WOD"Row, Annie, Row!"[/B]
For time:
50,40,30,20,10
calories - rower
double unders
21:02 Rx - [I](just GOTTA get better at the aerobic stuff, DU were ok, all consecutive but broken sets, longest was 16. Rowing was atrocious. I still can only do 500 in 2:00, and get slower as I go along!)[/I]




[B]11.06.2009-Friday[/B]
Warmup (same)

[B]WOD "Happy Birthday David"[/B]
For time:
29 deadlifts
29 hang cleans
29 front squats
29 push presses
29 box jumps
29 K2E
(115#, 75# for the first 4 movements)
12:13 Rx



[B]11.07.2009-Saturday[/B]
Warmup same

[B]WOD[/B]
10, 9, 8, 7, 6, 5, 4, 3 , 2, 1
kettlebell swings - 32kg (24kg)
GHD sit-ups
200 meter run
20:11 :(
First time American swing w/the 24kg. Felt good!
Again, embarrassing with the aerobic part - was hanging in till I got a huge stitch after the 4th round. Had to stop halfway thru each 200m run with the damn thing. Grrrrr... this happens if I go out too fast on a 5k too. Seems like since I've been CFing I want to run a faster pace but I can't sustain it. Funny thing is last year I was running 12-15 miles a week no prob, but not as strong with the weights. Confusing!

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Thanks for the warm welcome everyone!

Deb: Great work last couple of days:)

Rest day workout:

Respirator on full workout

7 rounds

270 meter stairmaster level 10
1 min. on heavy bag
100 single unders

25:40

Jack LaLanne don't take no rest days...

57/200/70"

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Did some BB "back when" too, including 11 years of judging contests at all levels. It was a different animal for girls for sure. I have a trophy but you wouldn't really know why if you saw the photos.

I'd be "in" for 100 OHS @45-50# at some time.
-------------------
11/07/09

Warmup - same

[B]CL&J[/B]
45#x2
55x2
70x1x4
[B]CL-DL[/B]
115#x3x3
[B]FSQ[/B]
85#x2
110x1
100x2
95x2x4
(had trouble finding 2 rep weight I'd get depth with)

[B]WOD[/B]-5 rnds[LIST]
[*]4 BJ (18" high)[*]10 muscle SN (35#bar)[/LIST]4:50

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Just checking in here since I officially joined this group back in July. (John-I've been slackin on the boards. :(Thanks for reminding me about this group.)
A good day to check in too since HQ is Filthy 50!

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Yesterday I ran a 5K in 28:13.

Today I did modified "DT" w/80lbs.
5 rounds of 12 reps deadlift, 9 reps HPC, 6 reps push jerk
My time: 13:55

I did 50 kettlebell swings with 35lbs.

Rode my bicycle 10 miles.

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hi all -- I did my first KB swings today with the Filthy Fifty! I scaled down a lot (10 reps). This will be fun to do again in a few months and see the difference.

Glad to see there's a bunch of us 50+ers... :)

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Rest day@ CFC And like David said "Jack LaLanne Don't take no rest Day"
So @ home 5 round of
row 500m
10 DH pullups
15 52# KB swings
15 ring dips
15 Hanging leg raises
No time
m/55/180
Thanks John W
Welcome Beck and were glad your here