Re: Over 50 Crossfitters Sign In
 

10/04
WOD
20 burpee
30 35# KB push press
40 T2B
150 jumprope
40 situp
30 pushup
20 pullup
13:50

m/57 180

Re: Over 50 Crossfitters Sign In
 

[QUOTE]10/04
WOD
20 burpee
30 35# KB push press
40 T2B
150 jumprope
40 situp
30 pushup
20 pullup
13:50

m/57 180
[/QUOTE]

[B][COLOR="Red"]BIRTHDAY WOD?[/COLOR][/B]
Happy Birthday!! :D

Re: Over 50 Crossfitters Sign In
 

10/7 WOD

AMRAP 8 Min
10 KB Swings (1.5/1)
10 Burpee Box Jumps
4 rounds plus 5 kettlebell swings. Used 24" box and 1.5 pood bell. The burpee box jumps were the clear bottleneck, as all kb swings went straight through quickly. From beginning it was clear full speed ahead on burpee box jumps was not really possible, so I tried to go slow and steady.

Deadlifts:
3-3-3-3-3
225-255-275-295f-295*
Was going to stop after fail at 295, then T$ suggested Nick Conn's pre-lift prep of raising my arms and totally filling my lungs with air before each rep. I tried that and I was a huge help. 295 is a 3-rep PR, and only 10# off my one rep PR. Lifted with T$ and Mike Mac. Mike Mac also PR'd at 295, so I'm stoked there is still something at which I can keep up with him.

First time working under Fielding as coach. He had a big class and lots of stuff to do, good job at keeping things moving.

Claw

Re: Over 50 Crossfitters Sign In
 

Dead lift day: 5X135,5X225,5X315,3X345,3X405,3X455. Coach Chad did a great job picking out 2 form flaws.

WOD: AMRAP 30 minutes: 800m run, 100DU's, 1K Row.
Scale: 200m run, singles, 500m row.
4R+10feet run.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jim Cordes;993241]10/7 WOD
Deadlifts:
3-3-3-3-3
225-255-275-295f-295*
Was going to stop after fail at 295, then T$ suggested Nick Conn's pre-lift prep of raising my arms and totally filling my lungs with air before each rep. I tried that and I was a huge help. 295 is a 3-rep PR, and only 10# off my one rep PR. Lifted with T$ and Mike Mac. Mike Mac also PR'd at 295, so I'm stoked

Claw[/QUOTE]

I'll try this. I've been stuck at 175 for my 1 rep max for a month now.

WOD:
3-3-3-3-3-3-3: alternating sets of:
Dead lifts, bench press, and back squats

Dead lifts: 185; 215; 225; 235; 255; 265; 275(failed)
Bench:185; 195; 200; 205; 210; 215; 220
Squats: 185; 205; 215; 220; 225; 235; 240 (did not get fully down past parallel on this lat set)

Finish: Deadlifts-225 x5; bench 185 x10; squat- 185 x 10.

Really need some dead lift instruction. I feel strong enough to go much heavier, but my form needs a lot of work. Will try Claw's suggestion next time.

Re: Over 50 Crossfitters Sign In
 

Revision: stuck at 275 for 1 rep max.

Re: Over 50 Crossfitters Sign In
 

Happy Birthday John B!! Don't forget your Birthday Burpees!! :D

Claw, Pat - Great Job on the Dead Lifts!! Can't wait to try 'em again!!

Wow, Perry!! I feel Like you're chasing me down!! Follow Claw's advice!! Also check out [URL="http://Mobilitywod.com"]the Mobility WOD[/URL]! I did the deadlift stuff & it helped my Dead Lift!

Deb - Kickin' @$$ as ever!!

[B]NO Instructor! :eek:
WU:[/B]

30 Sec Sampson Stretch
10
Squats
PVC Overhead Squats
AbMat Sit ups
Pull Ups
HSPUs

[B]WOD:[/B]
For time:

21 Hip-Back Extensions
Run 400m
18 Hip-Back Extensions
Run 400m
15 Hip-Back Extensions
Run 400m
12 Hip-Back Extensions
Run 400m

13:15

[I]Mostly back extensions and I was the last one done but not that much slower than the firebreathers! A good way to end the week! :D[/I]

Re: Over 50 Crossfitters Sign In
 

Dead-lift WOD carport it was hot out there
Friday 10/7
warm up a couple of bear complex 75#
135 x 10
fat gripz deadlift (kept both hands overhead - no alt grip)

135# x 5
3 or 4 power cleans
185#fat gripz 3 reps x 2 challenging.

regular workout no fat gripz
185# x 5
235# x 3
245# x 3
255# x 3
260# x 1 should have stopped at 255# lost momentum stopped for phone call.

This was neat, did my almost weekly deadlift and hit a cycle of others hitting 3s on the same day.


51 YO

Re: Over 50 Crossfitters Sign In
 

Welcome Tom
Deb you are right I turned 57 on the 4th, you catch all the details THANK YOU
And thanks also to you William
10/05 @45 each
Snatch grip PP
2@95 1@115 135 155
9x5 KB push jerk
hang snatch @ 95
shrug jumps 9x6

WOD 3 round 35# KB each arm
25 clean
25 push press
25 KB swinga
25 squat
rum 100m
32:02
hardest WOD I have done in a long time

10/06
10 rounds Cindy
9:41

m/57/180

Re: Over 50 Crossfitters Sign In
 

Bill: don't know if I'll catch you, but it won't be for lack of trying. I checked out some of those mobility videos. Some great tips.

Today: 5 mile run.

Packing for a 5 day backpacking trip in Baxter State Park, Maine. One of the nicest areas on the planet. Will hike 6-8 hours a day. Cannot wait!