Re: Over 50 Crossfitters Sign In
 

Bill H - Congratulations on the granddaughter! Awesome news.

JT - Loved the "Burpees on the Left Coast;" thanks for making a statement for all us "more seasoned" athletes. :thanx:

On travel this week back in DC area but found a nice gym to work out in. It is a globo but the staff are nice and they have CrossFit workouts. First time in a long time I managed 4 workouts in four days while on travel.

2/13
Warmup: Straddle hops; high knees; butt kicks; hip and shoulder mobility; back squats 45 X10/ 90, 110 X5/ 135 X3
Lift: Back squats 155, 180, 200 X3
Assist: Back squats 110 X 10, 12, 10; Farmer carry 65# dumbbells X2X50 yards

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last nite got lent out as a "loaner" husband by my wife (thanks for thinking of me on valentines day honey) who was working to a friend of hers at the gym who is single and who wanted to do the valentines day couples wod compitition the gym was hosting. me in my usual lax paying attention to details agreed before realizing what i had agreed to.

the fine print that i missed was this was being hosted by the gyms compitition team so all comp teams were encouraged to enter but it was also open to the rest of the gym. we ended up coming in 12th out of 16 teams and upon further looking at the results we had at least 15 if not 20 years combined age on most of the teams entered.

in the half hour we had i ended up doing starting with a group 400 m. run

50 of the following air squats, lunges, 20lb wall balls, 75lb bench press, sit ups, 24 kg kb swings, 75 lb dead lift and 11 24kg kb goblet squats for a total of 361. my partner did another 350 reps so we totaled out at 711 reps.

not bad for a couple of "old people" going up against a bunch of fire breathers.:rofl: 9 p.m. is certainly getting to late to do a work out however as i am usually in bed by that time.

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[QUOTE=William Hoogsteden;1137307]Well, I'm Back!! Got a new grandaughter, 8 lbs 10 ox! Mom & baby are doing well & I've been helping with her siblings!

[/QUOTE]


Congrats, Bill. That's awesome.


02.15.13


WARMUP
Swings
SDHP
53 lb. k-bell

PTP/DEAD LIFT
5x275
5x250

Lunges
Uphill Sprints
3x:25 (8.5MPH@10 degrees/shortening up the rest intervals a bit—even though there's a little snow flying today, have been feeling a touch of Spring in the air the last few days and the Dam soon beckons)

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Cliff, sounds very interesting. By most nights at 9, I am thinking of loading up the CPAP for sleep.

Alden, you are so lucky to find a place to work out. Although, I have worked in a few Crossfit boxes when staying in L.A.

Thursday: Bench day
Bench: 3X3 185, 210, 245 (7R)
3X5 Bent Rows 225
OHP 3X3 135,155, 170
3X5 BP 185 w. chains
3X5 Dips w. weighted vest.

Friday (today) DL day
DL 3X3 330, 375, 425
3X10 Seated good mornings w. 2X35# KB's
3X5-10 TTB
3X5 DL 285 w. chains.

A week from tomorrow, I compete in the State level Senior Olympics in powerlifting. I may do Wendler 5-3-1 work outs on Monday for BS and Tues for Bench. Then deload for the rest of the week. Go to Tribal for a regular WOD on Thursday. I am obviously a guy who likes to plan. However, my last plan left me with bronchitis on the day of a scheduled competition! We'll see how the week goes.

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Congratulations on the grand-daughter.

Thursday February 14, 2013

Walked two or three miles pulling my luggage through airports.


Friday February 15, 2013
(Thrilled to be back at CTown)
Tabata pushups, squats, burpees, dislocates, jump rope to warm up.

20 minutes to find max DT complex
95-115-135. The 135 was as close as I've come to passing out while doing CrossFit.

Metcon
70 SDHP in 12 minutes

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pat...after talking to a bunch of the gang that did the 9 p.m. wod with me yesterday as much fun as we had no one was really in a rush to do one that late again. none of us had a real good sleep that nite.

also have you always been into powerlifting or was that something you discovered later in life. all the coaches from the gym are down in vancouver today getting certified in crossfit powerlifting and i am very intrigued with getting more involved with it. good luck with your meet this weekend

anyways last nite at the box

floor press 1 RM 200lbs
medium grip foot ball bar 5 x 10 tri extension
narrow grip football bar 70 lbs 3 x RM 15-18-12
ring row 5 x10
upright row back against wall 5 x 8 45lb bar

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Saturday February 16, 2013

Walked 1 mile around the farm to get loose.

Five rounds of:

OHS (pvc to 18" box, pvc to 12" box, pvc no box, 45# bar to 18" box, 45# bar to floor)
Muscle up attempts (0 for 50)
HSPU attempts (0 for 50)
KBS (20# horizontal, 20# overhead, 45# horizontal, 45# overhead, 45# overhead)

Achilles is feeling better so....

Then tried jumping up and touching the mesh on the basketball hoop.
5/5
Then tried jumping up and touching the backboard
4/5
Then tried jumping up and touching the rim.
0/2

Used to be able to dunk...

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congrats William
Pat good luck to ya I am sure you will do well

Today main site WOD
12:00 AMRAP
50 air squat
30 pushup
15 pullup

4 rounds

Post
30 Burpees/60 situps
20 Burpees/40 situps
10 Burpees/20 situps

m/58/180

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Sunday February 17, 2013

Rest Day

(note to self, 50 failed MU attempts and 50 failed HSPU attempts are too many...):wallbash:

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Pat - Good luck at your meet.

2/16
WU: Row 800; shoulder press 45 X10/ 60, 75 X5/ 90 X3
Lift: Shoulder press 115 X5/ 130 X3/ 145 X1 (PR)
Assist: Pullups (deadhang) 5, 10, 6, 6, 6; shoulder press 75 X3X15
Cashout: 45# KB swings X25; 10# DB windmills X20

2/17
WU: Row 800m; back extensions; abmat sit-ups; deadlifts 45 X10/ 120, 145 X5/ 175 X3
Lift: Deadlifts 220 X5/ 250 X3/ 280 X3
Cashout: 145# deadlifts X2X15; 15# wallballs X2X15

Back was really stiff yesterday after the swings and windmills, was not as bad today and the wallballs actually made it feel better. Until tonight. Now it is tight again. Bad enough to make me take vitamin M. :(