Re: Over 50 Crossfitters Sign In
 

I am really by some of the work and resistance crossing this thread.
Today I did a scale of 103011. 3RFT of 30 Double unders, 25 L pull ups, and 20 Squat cleans w. 50# DB's. Warm up SC's did something to one knee so I opted for prudence. I did 3:1 jump rope, tuck pull ups, and reduced the DB's to 20# for 10 reps. Completed in 13:38.

Looking forward to the Crossfit group at my gym tomorrow.

Re: Over 50 Crossfitters Sign In
 

[QUOTE]I am really by some of the work and resistance crossing this thread. [/QUOTE]
impressed?? Monsters, ALL of you. Makes me feel like a downright slacker!:p

Re: Over 50 Crossfitters Sign In
 

CFC WU
Max effort shoulder press
3@115#
3@125#
3@135#
1@145#
3@140#

WOD
row 500m
15 DL @ 135#
10 Pullup
15 24" box jump
10 K 2 E
15 Burpee

row 250 m
8 DL @ 135#
5 Pullup
8 24" box jump
5 K 2 E
8 Burpee
9:58

m/55/180 CrossFit Chesterton

Re: Over 50 Crossfitters Sign In
 

50 squats

DB Swings
17x55
15x60
13x65
11x70
10x75
8x80
7x85
6x90
5x95
5x100

Close grip lat pull downs
12x120
10x135
10x150
8x165

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jeff Kilinski;752673]Fri, Mar 12,

for loads:
A. Power Snatch Cluster - 1.1.1 x 7; rest 3 min 135, 155, 155, 155, 165, 165
B. 16" Close Grip Bench Press - build to a 1RM; rest as needed, 190
C. GHD Sit Ups - 20 reps x 5 sets; rest 30 sec, Subbed an incline situp. 7:35[/QUOTE]

Not sure if I can call this a typo but a colossal brain fart. I did power CLEANS yesterday, not snatches. BIG difference.

Got DT finals this morning. DT is,

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Eight weeks ago it was 12:56 at 120#. We'll see what things look like this morning.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jeff Kilinski;752853]
Eight weeks ago it was 12:56 at 120#. We'll see what things look like this morning.[/QUOTE]

Saturday, Mar 13

DT, 10:42

I'll take it.

Re: Over 50 Crossfitters Sign In
 

worked out at the beach again this morning. did an interval workout with running, squats, push ups, etc..

so beautiful down there. yes, i'm just rubbing it in. :D next time i'll take a photo to share.

Re: Over 50 Crossfitters Sign In
 

Nice of ya to check in Nancy, I will be looking for the pics

CFC WU
WOD- Helen
3 rounds
run 400m
21 KB swings@53#
12 Pullups
10:43

Post WOD
5 Rounds
5 95# clean
10 floor dusters
15 air squats
8:32

m/55/180 CrossFit Chesterton

Re: Over 50 Crossfitters Sign In
 

03/13/10:

WARMUP:
Dead Lift
5x135
5x155
3x185
Full Body Stretch

STRENGTH:
Dead lift
5x205
5x230
6x265

WOD:
20, 16, 10
Lunges (w/26 lb. k-bells)
Sit-ups

5:17 (went to no weight on lunges after 10 reps second set)

I'm starting the Wendler 5/3/1 program today. Will be doing Dead Lift, Shoulder Press and OHS (along with some regular MetCon stuff) for four weeks. Will post results. Right now, my 1RM in each is 325, 155, 115.

Re: Over 50 Crossfitters Sign In
 

Nancy, wish I was there! Oh wait, I am! :rofl:

3/13 WOD

"Fight Gone Bad" at the Goodland.

238 as Rx'd. My Elite Goal is 245, so I was bummed to get so close yet miss it. Only one additional rep on half of the 15 rotations, and I would have been there! On the other hand, this is the first time I've done it as Rx'd, so I learned how to do it. First, my cheapest reps are wall balls, followed by box jumps, then push presses, then SDHP's, and finally rows. Nick suggested powering straight out to rack up reps, and to mellow out on rows. Those were all good ideas.

This is how I'm going to try pacing next time:
Wallballs: At least 25 on first round, then 20 each round.
SDHP's: Average 14 each round.
Box jumps: At least 22 each round.
Push jerks: At least 14 each round.
Rows: At least 11 calories each round.

I think I lost my 7 reps simply by stopping reps shortly before time is called; next time, I'm going to try to be on the last rep when the clock is called.

Thanks to Nick for opening the Goodland for us, and it was so fun working with Su and Migs, just like the old days!

The Claw