Re: Over 50 Crossfitters Sign In
 

9/12 WOD

400 M Run time trial
Subbed 500 M row: 1:44.7
This was about 3.5 seconds off my PR. Thought I had done better.

10 Rounds For Time
5 Hang Power Snatch (75#/55#)
10 Med Ball V-Twists (R/L=1)
200 M Run
Subbed 250 M row for run: 22:16

Subbing rowing for running really increases the time and effort of this WOD. I finished last in class, and was about one-third again as long the fastest times. All HPS's straight through, med ball V-twists were usually broken around 14-6. Very humid and sweaty made just hanging on to the med balls tricky. Rows were where most of time was taken, although my last row was at a 1:55 pace, which was fast for me.

Nice big class this morning. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7979540215/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Hang Power Clean 55% of 1RM
2 reps every 30 secs x10
65#

metcon 8 rounds for time
5 pullups
20 air squats
8:10

all unbroken:D

Re: Over 50 Crossfitters Sign In
 

great work on the pr william nice row time jim and terry on the unbroken run.

tonite

3 rm front squat

295lb

then 1 rm dead lift w/purple bands

385lb

then tomorrow cut 2 1/2 cords of fire wood that showed up in the driveway unexpectedly in 6 - 8 foot chunks thanks to a landscaper friend however since i am going to a buddy's 50th this weekend out of town it needs to be done before i leave so that my wife can move it into the woodshed over the weekend :rofl:

Re: Over 50 Crossfitters Sign In
 

Claw, Nice rows!! Times look great to me!!

Terry, Nice on the Hang Power Cleans & the metcon!

[B]WU:[/B]
SU/DU practice
50 yds
Frankenstein Walks
Front Back Front Kick Walks
Hip openers
Hip Closers
Butt Kickers

[B]WOD:[/B]
3RFT:
500m Row
400m Run

13:46

[I]Tried to keep to a pace of under 2 min for the rows & the runs. 1st round was done under 4 min. 2nd round is where I slowed down. Slower than I'd like, but I'll take it![/I]

Re: Over 50 Crossfitters Sign In
 

9/13 WOD

Max Double Unders in 5 Min
229
Traver and KJ both 300+. Damn!

Overhead Squats
10-10-10-10
105-105-105-115
115# ties my 3-rep max. This was a good opportunity for me to get some concentrated work on my OHS. Always remember: weight in heels, knees out.

8 Min AMRAP
3 Paralette passthroughs
6 Man makers
9 Hollow rocks
4 rounds (@35# dumbbells) + 3 passthroughs + 3 man makers
The AMRAP was basically man makers punctuated by moments of rest.

What a fun WOD! Christina coached, Traver, KJ, Shane W and Geoff there. As KJ said, we came for the double unders and OHS, had to stay for the man makers. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7983151826/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Thursday 9/13/12

78 minute walk by the water. Very nice, very tiring!

Re: Over 50 Crossfitters Sign In
 

9/13
Standard warmup + squats 45, 80, 95 X5/ 115X3
Lift: Squats 125, 145X5, 165 X6
Assist: 65# good mornings X10; 10# DB walking lunges X16

Bad sleep last night, no "gas in the tank" so quit after one set of assist.

Re: Over 50 Crossfitters Sign In
 

I was remiss yesterday:
39 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

[B]WU:[/B]
500m row
SU/DU practice
50ft
Frankenstein Walks
Front back Front kick walks
Hip openners

10 24" Box Jumps

[B]WOD:[/B]
5X3 Back Squats @ 225#

[I]~90% right knee was weak, but I got through them.[/I]

Then
for time:
30 25# KB Snatches
800m run
30 25# KB Snatches

[I]Used the heaviest KB at the base Globo. Had to make it quick!![/I]

40 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

Re: Over 50 Crossfitters Sign In
 

last nite was a logging show in the drive way

2 chainsaws running 2 people moving rounds 2 cords cut done in under an hour

then my son and i stacked it all by about 7 p.m. and had the drive way swept so we could park in it again.

i knew it needed to be split and was feeling pretty good still and my wife was susposed tobe home from work just after 8 so i figured i would do an hour of splitting with the axe. so i told myself i would quit when she got home.

she did not tell me she was working late last nite. i split wood until about 8:45 and had to quit cause i was bagged. i got close to 1 1/2 cords split in that time however.

i think my wife and i were both surprised that i was able to get as much done as i did. i totaly credit crossfit for my being able to do what i did last nite. even though i feel rough this morning i would not be able to even move if i had not been doing what we do on a nightly basis at class for almost the last 3 years.

plus 4 brisket on the smoker for buddy's 50th. :pepper::pepper: gonna be a great off weekend.

keep up the hard work everybody

Re: Over 50 Crossfitters Sign In
 

Cliff - Nice demo of functional fitness!

Claw - Nice job on the DU and the OHS.

Bill H - I find there is a very large difference in intensity between a sub 2 and a 2:10 500m row. I'm with you; I'd take that time.

9/14
Warmup: Row 700m; upper body mob; pull-ups; Abmat situps; bench press
45, 80, 100, 120X5
Lift: Bench press 130, 150 X5; 170 X7
Assist: Pushups X3X10; 95# barbell rows X3X10
WOD: 35# KB swings X60
2:14