Re: Over 50 Crossfitters Sign In
 

1/12 WOD

7min AMRAP
20 KB Snatches (10R/10L1) (1.5/1)
20 Double Unders
3min Rest
5min AMRAP of the same

4 rounds + 11 KB snatches as Rx'd.
Don't kid yourself, that many snatches @ 1.5 pood is no joke. I started with left (weaker) arm and got first 10 straight, then it devolved quickly to 4's, 3's, and 2's. Being so gassed on the snatches did no favors for my double unders. Hard to string together more than about 10. Danette, on the other hand, is the new double under queen. Swish swish swish swish swish as her rope brushed the floor. That's all I heard coming from her all morning.

I did 2 rounds + 17 snatches in first 7 minutes, then after rest did 3 snatches + 20 double unders + 1 round + 11 snatches. Good job Matt Lumm for also taking on the big bell (and coming up with probably the funniest caption so far -- hope he posts it).

Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE]
7min AMRAP
20 KB Snatches (10R/10L1) (1.5/1)
20 Double Unders
3min Rest
5min AMRAP of the same[/QUOTE]
:yikes: Thats a lot of rounds. Full snatch, power snatch?

Re: Over 50 Crossfitters Sign In
 

Strength:back squat: 5-3-1. 285,315,365.

One round per minute of 10 meter run adding one rep. Each subsequent minute.
8 rounds completed.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Deb Borbone;1023020]:yikes: Thats a lot of rounds. Full snatch, power snatch?[/QUOTE]

Power.

Claw

Re: Over 50 Crossfitters Sign In
 

01/09 - 01/12 Skiing and shoulder physical therapy

01/13/2012 Rest Day

Knees stiff from skiing so worked on skills.

Jump rope (managed 5 double unders; not in a row, of course.......)
Abmat situps
Row 500m
pull-ups with assist bands
shoulder press ROM
KB rows and ring rows
t-spine mobility
shoulder physical therapy

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
500m row
3X
5 Burpees (Yay! Burpees!!)
10 Push Ups
15 Air Squats

[B]WOD:[/B]

Death by Pull Ups:
1 Pull Up the 1st Minute, 2 Pull Ups the 2nd Minute, 3 Pull Ups the 3rd, and so until you can't complete the number of Pull Ups in the Minute [B][I]OR[/I][/B] you fall off the bar.

8 rounds + 7 Pull Ups and I fell off the bar! [I]My calluses were KILLING ME! Needed more time with [URL="http://www.pedipaws.com/?directLoad&uid=84AB03E981C0E932CCB6B14C04470726&campaignID=14534"]the Pedipaws[/URL]! :D[/I]
3 rounds:
15 min GHD situps
30 sec Tuck sits [I]Tried "L" sits the 1st round. Brutal after the GHD sit ups. My buddy was back from the rehab of his colostomy & the WOD Killed his gut! He ended up running 400m. It was good to see him back![/I]

Re: Over 50 Crossfitters Sign In
 

warm up/buy in

kb swings/hollow rocks for time/push up progression

wod

prowler suicides

5 yds out and back, 10 yds out and back, 20 yds out and back x 5 rounds

30.97,
30.87,
29.29,
30.12,
32.09 (i messed up on one of the transitions front to back which cost me time)

the gym has 2 prowlers with different feet sizes. the bigger one has about 33% more metal on the ground and is about 15 lbs heavier. we played bear, ninja, turtle to see who would get which prowler. i of course lost and ended up on the bigger prowler.

afterwards my coach laughingly came up to me and said that my times were quite respectable considering i was within seconds of the fastest times of the day and that most of those times were done on the smaller prowler :broc:

Re: Over 50 Crossfitters Sign In
 

dead lift 3-3-3 followed by 50 sit ups

275-295-320

then

5-5-5 bench press

135-155-165

Re: Over 50 Crossfitters Sign In
 

great work Cliff!

1/14
wu working on DU's

WOD 1 2:00 Bear complex at 105
8 rounds

4 man team WOD
each man
rows 400m
10 75# thrusters
10 24"BJ
10 pullup
10 SDLHP 75#
10 WB
finish with 300 DU
I hit a PR of 29

m/57/180

Re: Over 50 Crossfitters Sign In
 

1/14 WOD

8.13 mile run ([url]http://www.mappedometer.com/?maproute=62912[/url]) in 1:12.59. 8.98 mins/mile. How's that for precise? Long and boring and a little sore. Guess I'm ready for half marathon in Palm Springs next month.

Claw