Re: Over 50 Crossfitters Sign In
 

Jeff sorry about your cat.

Re: Over 50 Crossfitters Sign In
 

Jeff- Also, sorry about your cat. We had to put one of our dogs down before the "Deep Freeze". (She was the pup I found rooting around in our trash th day before my eldest left for the Marines.)

[B]WU:[/B]
400m run
2 rounds of
10 push ups
10 air squats
3 head stands (trying to kip into a handstand)

[B]WOD:[/B]

Elizabeth
21-15-9
115# Squat Cleans (1st 5 were with 135#)
Dips (No rings at the base Globo)

26:44

[I]UGLY!! This was tough physically AND Tougher mentally since there was this one guy talking to his buddy and putting down CrossFit!! Sounded like he went to a few classes in the box & didn't learn much. Now, he's an expert! :ranting2:
I know, I know, breathe in 4 seconds, breathe out 8 seconds & focus on the WOD! :censored: [/I]

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Jeff, sorry about the cat.

Mobility: shoulders, hips, groin, butt. Used roller, single lacrosse ball, taped set of lacrosse balls, bands.

Strength: 3X315,360,405.

"Wittman" 1.5 Pood KB Swing, 15R
95# Power Clean, 15 R
Box Jumps, 2 feet, 15 R

Scale: 50#DB, Hang power clean, step ups. Only finished 5 R in 12:39.

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Thanks to all for the condolences. It was sad but it was clearly time.

1.12.11 Saturday AM at the gym

Warmup
Jump rope practice
Leg and arm swing/circles
3x50 meters kareoke
10 remedial pvc overhead squats
2x50 kareoke
8 pvc ohs
1x50 kareoke
6 pvc ohs
Pvc burgener
1x1x10 hang power snatch 45#

WOD
Run 200 meters
15 hang power snatch 45#
200 meters
12 hps
200 meters
9 hps
200 meters
6 hps
200 meters
3 hps
200 meters
I lost track and did the 6 hps twice....12:45
Don't think I'll ever like running, but at least I didn't walk at all this time.

Re: Over 50 Crossfitters Sign In
 

Cat, ditto.

[B]02.12.2011-Saturday
Weightlifting FDU[/B]

Warmup: airsquat, shoulder & hip mobility & stretch, ball back & chest, stretch quads, hams, et al....
Sn Press+OHS 2x10xbar
FSquat 1x10

[B]Snatch[/B] Not a good day, 10 chicken fingers and a beer for dinner at the hockey game probably wasn't the best idea.:rolleyes: (they had no MEAT in the place). Not feeling warmed up till the end of these....the different starting positions, PITA
Liftoff + Snatch
1x4xbar
1x2x20kg
Snatch
1x3x25kg
1x2x28kg
1x2x30kg
1x2x30kg
3x1x32kg

[B]Clean & Jerk[/B] Not bad; my foot slipped on the first couple so I stepped in that rosin - that was a mistake, not bad but short stepped a lot of the rest. Kept forgetting the clean landing position.
warmup w/bar
1x2x25kg
1x2x30kg
2x2x35kg
2x2x40kg
2x2x43kg
3x1x45kg

[B]Backsquat[/B]
3x35kg
5x40kg
3x3x45kg
3x2x50kg

Didn't seem like I accomplished a lot today; he kinda liked my clean and jerks. Got hollered at for putting my foot on the bar (a big no-no) and, with the cleans, same deal as the thrusters, I don't always land with my feet wide enough (clean landing position) so nowhere to go..... the two guys on the platform across from me were snatching a lot of weight. The one kid was next cleaning what looked like 145 if not more, and then jerking it into a snatch press squat? never seen anyone do that, esp. with that much weight.

Re: Over 50 Crossfitters Sign In
 

ditto for the cat. it's hard to lose a member of the family.

friday

physio who got almost complete range of motion in my shoulder after 1/2 hour of beating on it.

then off to the gym.

20 minutes of lower body single leged sled work with 25 lbs and then 14 minutes upper body left side sled work with 2 1/2 lbs. and so it starts.

saturday

zerker squats with cage (which is an amazing piece of equipment)

205-225-255-280

then 5x 9-75 degree standing ring rows and 9-good mornings with 50 lb chain around neck. 5:55 was slow but the coaches were more concered with range of motion than time.

then a chat with my coach. come monday he is going to have a 2 month plan for my rehab. both workouts and food wise.

looking forward to it since i did a food journal for the past week and am blown away at my diet since i think i fooled my self to thinking that it was fairly good. when in fact it sucked.

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Mobilty work. Today worked at Tribal Fitness. Got some great feedback and advice from the coach on planning workouts and structuring the powerlifting hybrid for the next several month.

Strength: Overhead press: 3X145,160,170.

WOD: AMRAP in 20 ": 400m run, 40 Wall Ball shots. Scale: Row. 2R, 180m row.

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[B]2/12[/B]
[B]2011 Adelando GP.[/B]
[U]WU[/U]
40 mins practice. 2 rounds of nasty course: 90% deep sand whoops / 10% motocross. Clean 260lbs x 5 as I kept stalling in soft stuff and dropping the dirt bike. Sled push bike through log section after coming up short on 2nd log and falling.

[U]WOD[/U]
70 mins race. 4 rounds of same. Past countdown clock at 2:20 which meant an additional lap for time of 1:21. 5th in class.

Longest and toughest race I have ever done. Could not have done this before CrossFit.

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Wendler 5/3/1, Month 1, Week 1
Dead Lift Day

WARM
500m Row (1:53)

DL
5x195
5x225
8x255

CASHOUT
20 Lunges

Doing OHS, DL and BP. Right now, my 1RMs are about 115 (OHS), 235 (BP) and 325 (DL).

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[B][U]February 3-7[/U][/B]
Hard skiing with the boys in Park City, Alta and Snowbird. 3 powder days. Some good hiking. My training really paid off this year, as my legs were hardly sore at all. Well, they were a little sore by the last day, but not bad.

[B][U]February 8-12[/U][/B]
Crazy busy at the office, so no WODs at all.

[B][U]February 13[/U][/B]
2.6 mile hill run. Untimed (need a new watch). Felt lousy.

Signed up for the following events this year, so my training goals will be geared towards these:
- April 16-23 - ski trip to France
- May 15 - Half Marathon in Morristown
- July 3 - Sydenham Ontario sprint distance triathlon
- July 24 - NJ State Triathlon - Olympic distance
- Sept. 11 - Muskoka, Ontario Ironman 70.3 triathlon
- Oct. 16 - Toronto Waterfront Marathon
- Nov. 12 - NJ Tri-State tough mudder

Fun stuff. A soon-to-be empty-nester occupying his free time.