CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   Over 50 Crossfitters Sign In (

Jim Cordes 09-12-2012 10:57 AM

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][/url]


Terry A Carey 09-12-2012 11:25 AM

Re: Over 50 Crossfitters Sign In
Hang Power Clean 55% of 1RM
2 reps every 30 secs x10

metcon 8 rounds for time
5 pullups
20 air squats

all unbroken:D

Cliff Miller 09-12-2012 07:16 PM

Re: Over 50 Crossfitters Sign In
great work on the pr william nice row time jim and terry on the unbroken run.


3 rm front squat


then 1 rm dead lift w/purple bands


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:

Bill Hoogsteden 09-12-2012 07:22 PM

Re: Over 50 Crossfitters Sign In
Claw, Nice rows!! Times look great to me!!

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

SU/DU practice
50 yds
Frankenstein Walks
Front Back Front Kick Walks
Hip openers
Hip Closers
Butt Kickers

500m Row
400m Run


[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]

Jim Cordes 09-13-2012 11:36 AM

Re: Over 50 Crossfitters Sign In
9/13 WOD

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

Overhead Squats
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.

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][/url]


JT Kalnay 09-13-2012 03:06 PM

Re: Over 50 Crossfitters Sign In
Thursday 9/13/12

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

Alden Hingle 09-13-2012 03:35 PM

Re: Over 50 Crossfitters Sign In
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.

Bill Hoogsteden 09-13-2012 08:03 PM

Re: Over 50 Crossfitters Sign In
I was remiss yesterday:
39 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) Challenge!

500m row
SU/DU practice
Frankenstein Walks
Front back Front kick walks
Hip openners

10 24" Box Jumps

5X3 Back Squats @ 225#

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

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!

Cliff Miller 09-14-2012 07:19 AM

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

Alden Hingle 09-14-2012 09:58 AM

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.

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

All times are GMT -7. The time now is 12:23 AM.

CrossFit is a registered trademark of CrossFit Inc.