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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Cliff Miller 05-21-2012 07:38 PM

Re: Over 50 Crossfitters Sign In
 
jim that event sounds way to fun.

last nite for the gym we pulled out BAB (big a** barbeque - big steel tube 2 feet across and 7 feet long with 2 wood stoves for heat and smoke) and had whoever wanted bring in some pork butt or brisket to smoke overnite. had almost 250 lbs of meat in it.

tonite

2 km run
15 toes to over head lying on back
30 20lb med ball sit up
1 km run
15 toes to over head lying on back
30 20lb med ball sit up
500 m run
15 toes to over head lying on back
30 20lb med ball sit up

28:04 in the pouring rain

Bill Houghton 05-21-2012 07:53 PM

Re: Over 50 Crossfitters Sign In
 
Row 500
30 bench press #115 (45% of bodyweight)
Row 1000
20 bench pres #115
Row 2000
10 bench press #115

19:36

I think I nailed the scaling on the bench. Failed one rep and rested with the bar on my chest before re-racking and finishing the broken set.

Thanks for the B-day wishes.

Pat Quigley 05-22-2012 12:54 PM

Re: Over 50 Crossfitters Sign In
 
Hey Claw, I've been here but
don't know that I will make it over to PC. 6 hours on beach w. 5 and 6 yr old grandsons at Refugio Beach State Park is taking it out of me. Pat

Jim Cordes 05-22-2012 02:49 PM

Re: Over 50 Crossfitters Sign In
 
Understood Pat, hanging with 5 and 6 year old boys probably a WOD in itself. :) Enjoy the great weather we're having!

Claw

Bill Hoogsteden 05-22-2012 04:57 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1062839]...last nite for the gym we pulled out BAB (big a** barbeque - big steel tube 2 feet across and 7 feet long with 2 wood stoves for heat and smoke) and had whoever wanted bring in some pork butt or brisket to smoke overnite. had almost 250 lbs of meat in it...[/QUOTE]
Now [B][I]THAT'S[/I][/B] my kind of WOD!!! :D

[B]WU:[/B]
Hollow holds
Superman holds

Paleo Ball (Paleo sit in a circle & pass (throw!!) Wall Ball(s) at/to each other!)

Pillar holds (2) each side
Pillar to hipe slow drop (5 each side)

Squat Jump across box with and back with PVC pass throughs (2 on each squat)
10 Lunges each side while holding the front side hand palm on top of the PVC pipe

[B]WOD:[/B]
3RFT:
15 20# Wall Ball Shots, 10'
15 225# Deadlifts
15 GHD Sit-ups

13:48

[I]1st round I did the WBS 15 straight. Then I hit the DLs and I was so ragged! This was a deceptively easy looking WOD, But doing the DLs was BRUTAL! At least I wasn't the last one! AND I was the ONLY doing it Rx![/I]

John Burch 05-22-2012 07:02 PM

Re: Over 50 Crossfitters Sign In
 
Happy B D Bill
5/21
front squat 95 135 185
DL 5x3 w/ chains standing on 25# Bumpers @ 275
3x8 walking lunge 45# bumper O/H
3x8 good morming @ 95
3x15 GHD situps
WOD
30 TGU @25
100 DU
40 KB snatch @ 35
1 K row

Post 3.6 mile run Kowels Bogg Dunes National lake Shore
5/22
WOD
200m run
20 WB
15 T2B
20 BJ
10 PP @ 95
20 Burpees
first round 4:00 rest 3:00 next round 6:00 rest 3:00 Last round complete Chipper 1st 15 BJ 2nd 14 Burpees last about 7:00 to complete
post 5 mile run Indiana Dunes State park trail 9 the ridge

m/57/180

Cliff Miller 05-22-2012 08:55 PM

Re: Over 50 Crossfitters Sign In
 
team of 2 12 rounds each combined total time

me 40 yards out high pin on the prowler 40 yards back low pin on the prowler
my patner a late 20 year old fire breather female 30 yards same hand position

16:34

we both thought we were going to die after about round 6 and then we really started to hate life by round 10. by and far one of the worst feeling after a work out. can hardly wait to try to better our time. twisted i know but :pepper:

Bill Hoogsteden 05-23-2012 06:04 PM

Re: Over 50 Crossfitters Sign In
 
BTW, Got my Numbers checked yesterday. My Cholesterol dropped 50 Points to 158! Not sure why, could be a combination of meds & CrossFit & I don't know what! Got family history against me and we'll see how I do in 6 months!

Of course now the Doc is worried that my resting heart rate is in the 40's. Can't please 'em!! ;)

Awesome WOD's John B!! That afterWOD sounds wonderful! Oh yeah, Yay! Burpees!!

Cliff - [QUOTE]...twisted i know but :pepper:...[/QUOTE] Yeah but we all are!! :D

[B]WU:[/B]
500m Row
3 rounds:
5 C2B
10 AbMat Sit-ups
15 Air Squats

20 Min to find 3 rep Max Push Press: 145# Got 2 @165# twice, frustrating!

[B]WOD:[/B]
400m run
Then
3 rounds
20 24" Box Jumps
20 2 Pood KBS
Then
400m run

16:04

[I]Box Jumps and Timed runs are such goats for me!! And this WOD was full of them!![/I]

Cliff Miller 05-23-2012 06:39 PM

Re: Over 50 Crossfitters Sign In
 
william should be interested around my place in a couple of weeks as my wife just signed up for foundations. i can hardly wait as then finaly she will be able to understand why i sometimes crawl into the house

tonite

2 36" box jumps on the minute for 12 minutes

then

max rep body weight back squat

21 at 230 lbs

then 100 sit ups with 20 lb dbell held on chest

glad tomorrow is an off nite

Tom Gallagher 05-24-2012 04:05 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1063524]
max rep body weight back squat
21 at 230 lbs
[/QUOTE]

That sounds how do I lower my weight enough to no do 220# and be strong enough for 20 reps. Any how nice work.

I found a group of like minded folks to workout with. Only with the group once or twice a week, home or work gym otherwise. I think it bumped up my game.

295# Deadlift
4:30 modified grace 95# group to overhead. Can do 135# ground to overhead singles, which I couldn't before. Rx by 60?:rofl:

I have been messing with modified pistols hold on to rings and lean back. I have been doing them on one of those pulley machine things just put the weights up high (stationary). Maybe I'll use the pulleys and and keep dropping weights to get to no assist.

Jim Cordes 05-24-2012 11:22 AM

Re: Over 50 Crossfitters Sign In
 
5/23 workout

Night Moves 5k run
23:01

This is a PR by 48 seconds. The Night Moves course is an out and back, uphill all the way out, downhill all the way back except the start line is at the east end of Shoreline Park and the stop line is the west end of Leadbetter Beach, meaning we get to run down the hill between Shoreline and Leadbetter without having to run up it.

I am considering this a rest week, meaning I only did Jackie Monday morning, Night Moves Wednesday evening, then Helen Saturday morning and Murph next Monday. I guess only a Crossfitter would consider that a "rest week."

Claw

Bill Hoogsteden 05-24-2012 03:22 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;1063699]... I guess only a Crossfitter would consider that a "rest week." ...[/QUOTE] Claw - What Cliff said ([QUOTE]...twisted i know but :pepper:[/QUOTE] :D

[QUOTE=Tom Gallagher;1063596]...
295# Deadlift
4:30 modified grace 95# group to overhead. Can do 135# ground to overhead singles, which I couldn't before. Rx by 60?:rofl:...[/QUOTE] A dollar says it's a LOT sooner than that!! :D (BTW, Good to see you back!)

[QUOTE=Tom Gallagher;1063596]...I have been messing with modified pistols hold on to rings and lean back. I have been doing them on one of those pulley machine things just put the weights up high (stationary). Maybe I'll use the pulleys and and keep dropping weights to get to no assist.[/QUOTE] I've used those machines at my local [URL="http://www.vandaliaohio.org/Parks_Rec.cfm"] Globo [/URL] to do some of the mobility WOD stuff. Always a good way to get "looks" from folks!1 :D

[B]WU:[/B]
10 Min SU/DU practice [URL="http://crossfitbiomechanics.wordpress.com/"] with a silver band[/URL].
PVC Pass throughs

[B]WOD:[/B]
Eight rounds for max reps of:
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Jumping Muscle-ups, 20 seconds
Rest 10 seconds

16 C&J/35 Jumping Muscle Ups
[I]
Un mashed the "Mash up". C&Js were tough though I was able to get 4 the first round & 3 the last round! That felt good. I don't do MUs enough!![/I]

Frank Zedar 05-25-2012 08:01 AM

Re: Over 50 Crossfitters Sign In
 
My 1st Post:
I'll be 67 in September and started CrossFit 10 weeks ago, here in Flagler Beach, FL.
I got fired up and emailed the local Box owner. I listed all my "challenges" (shoulder replacement, hip replacement, bone-on-bone knee, triple bypass open heart surgery, joint arthritis, etc.) and asked, "Do you think CrossFit would be OK for me?" Her answer was, "I don't know... What do YOU think?"

I went for my orientation and had no shoulder strength or mobility. I could deadlift 95 lbs. I could hardly do an air squat. It was very humbling.

In 10 weeks of great coaching and ramping, I've greatly improved my shoulder strength and mobility, am doing light overhead squats, knocking out pullups and banded ring dips. I've done DL's of 255X3 and 185X5X10 in a WOD.

Who woulda thunk it?

Pat Quigley 05-25-2012 10:29 AM

Re: Over 50 Crossfitters Sign In
 
Frank, welcome aboard. What took you so long? Keep a cool head and take the scales as they are what make this feasible for us old timers. We need all the aspects of fitness that the younger crowd need. Guess I won't be the oldest around here anymore!

Today at Tribal.

1RM Hang Snatch 155#, failed at 175
Level 1 Power
Level 2 Squat
—–
5X
3 Hang Power Snatch 80% of Max(125 #)
6 Box Jumps 30/24″
25 Double Unders
3 Hang Squat Snatches 80%
6 Box Jumps 30/24″

Scales 3:1 Jump rope and step ups on 30" box.
16:59.

Bill Houghton 05-25-2012 05:09 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Frank Zedar;1063924]My 1st Post:
I'll be 67 in September and started CrossFit 10 weeks ago, here in Flagler Beach, FL.
I got fired up and emailed the local Box owner. I listed all my "challenges" (shoulder replacement, hip replacement, bone-on-bone knee, triple bypass open heart surgery, joint arthritis, etc.) and asked, "Do you think CrossFit would be OK for me?" Her answer was, "I don't know... What do YOU think?"

I went for my orientation and had no shoulder strength or mobility. I could deadlift 95 lbs. I could hardly do an air squat. It was very humbling.

In 10 weeks of great coaching and ramping, I've greatly improved my shoulder strength and mobility, am doing light overhead squats, knocking out pullups and banded ring dips. I've done DL's of 255X3 and 185X5X10 in a WOD.

Who woulda thunk it?[/QUOTE]
Awesome work Frank. Welcome aboard. I look forward to reading about your progress.

Cliff Miller 05-26-2012 12:29 PM

Re: Over 50 Crossfitters Sign In
 
welcome frank this is a great group of "masters" here. great improvements in only 10 weeks keep at it.

today

lots of push ups and shoulder mobility stuff

narrow bench 1-1-1-1-1

165-185 (scratch) - 175-185-195

bent row 5-8 with 95 lbs

then 5 hold for max time L sits on paralette bars

8-4-7-8-5 these were the hardest part of the morning for me

Pat Quigley 05-26-2012 05:39 PM

Re: Over 50 Crossfitters Sign In
 
Thursday
Press
Wendler 5-3-1
Week 2
3 reps
—–
20 Min AMRAP
12 KB Swings 70/53
12 Hang Squat Cleans
12 Burpee
—–
Press: 3X 125........175, 2R 185(f on third).
WOD
4R,12,12, 4Reps.

John Burch 05-27-2012 10:16 AM

Re: Over 50 Crossfitters Sign In
 
Frank WELCOME
5/23
Bench press double red bands from floor 1@95 105 115
Snatch grip push press 3@ 95 115 135 145
5x7 DB Tri extensions @ 35
HC 5x5 @ 135
No WOD today (runners Knee)
5/24
10:00 AMRAP
run 200m
5 ring dip
5 KB swings @ 55
5 BJ @ 24"
4 rounds in 10:11
Active Rest (rode Schwinn) 5:00
5:00 AMRAP same as above 3 round 6:13
5/25 2 Man Team WOD Murri and I(What a Hitter she is)
50 pullup
75 pp @ 75
100 situps
100 air squats
150 DU
50 burpees
One person runs 200m one person works

m/57/180

John Burch 05-28-2012 08:51 AM

Re: Over 50 Crossfitters Sign In
 
got my days and dates messed up on the last post Whatever

5/27
am run 3.2 miles
pm 100 bar hops
185 push jerk
38 burpees
6:00

5/28 WOD
5 rounds
200m run
5 push jerk @ 95
5 55# Russian KB swings
run 200m
5 pullup
5 Burpees YAY Burpees
run 200m

m/57/180

Cliff Miller 05-28-2012 06:23 PM

Re: Over 50 Crossfitters Sign In
 
interesting night last nite. about 40 of us from the gym attended a sports hypnotist class for 2 hours. i am not much of a "wo wo" type of person but i found it interesting to the point of signing up for the next 2 sunday nite classes. more than anything it was just reinforcing that the mind is something that i don't use enough of in the gym.

tonite

21 45lb jumping lunge
21 30" box jump (completly missed the first one to the point of going a** over tea kettle on the box)
15 135lb back squat
15 60 lb good a.m.
9 50 lb sit up
9 40 lb hip extension

5:02

Jim Cordes 05-28-2012 06:52 PM

Re: Over 50 Crossfitters Sign In
 
5/26 WOD

"Helen"
3 Rounds for Time of
400 meter run
21 1.5 pood Kettlebell swings
12 pull ups

9:15.
This was the Challenge Final, and amounted to a 22 second PR over the last effort 8 weeks ago. Very pleased with this, particularly since I took most of last week off to rest and have not been eating particularly clean. I realized that I was able to do 21 kettle bell swings straight through but not 12 pull ups straight each round, so I could make up my time on the run. Ran pretty hard each round.

5/28 WOD

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

45:59 unvested.
Calculated that if I did each set in 9 minutes I could beat 45 minutes. Ran pretty quickly, started with 15 pull ups, then sets of 3 or so pretty quickly with little rest time. Tore two calluses on my right hand at about pull up 60. Ahead of my 9 minute round at end of pull ups, but push ups were slow as usual. Started with sets of 5 and slowly devolved to 3's and 2's. Squats went very quickly, I only took two short rests. Pleased with this effort.

Claw

Chip Mansfield 05-29-2012 05:31 AM

Re: Over 50 Crossfitters Sign In
 
For great Crossfit shirts go to [url]www.diespammerdie.com[/url]. You can buy these and either have them put your Affiliate logo on them or do it yourself.

Alden Hingle 05-29-2012 10:42 AM

Re: Over 50 Crossfitters Sign In
 
Frank - welcome to the group.

5/25 Climb Mt. Sherman (14,036'). Ascent in 2:30:00 (approximate)

5/26 Shoulder Stuff
DB rows 15, 20, 25, 30 X 20 reps
Shoulder press 45, 65, 85, 95, 105, 115 X 5 reps
Pulldowns 50, 60, 70, 60 X 20 reps

5/27 Bike Ride - Hills and Headwinds (the only kind of ride you get here lol)
17 miles 1:19

5/28 Rest Day

5/29

Warmup: Row 700m; Abmat sit-ups, back extensions, shoulder protractions, 45# shoulder press X 2 sets X 15 reps

Workout: Box squats
45 X 7 reps; 65, 95, 125, 145, 155 X 5 reps

Cashout: 35# KB swings X 30 reps; wobble board

Have had a setback with the shoulder. Some trigger points and stiffness back. Good news is therapist said to keep working out.

Bill Hoogsteden 05-29-2012 05:19 PM

Re: Over 50 Crossfitters Sign In
 
Frank, Welcome!!

Nice work guys!! (Claw, way to go on Helen AND Murph!! Alden, Talk about functional fitness!!)

After working in several days of rest (AKA Spring chores!)

[B]WU:[/B]
200m run
Partner WU:
A does 40ft Prisoner Walk than 10 Scapular pulls, 10 "in and outs" then 40ft Prisoner Walk
B does 3 regular Push Ups, 3 wide Push Ups, 3 narrow Push Ups and Paleo sit

[B]WOD:[/B]
Scaled “J.J.”
For time:
105 pound Squat clean, 1 rep
10 Kick up handstand holds
105 pound Squat clean, 2 reps
9 Kick up handstand holds
105 pound Squat clean, 3 reps
8 Kick up handstand holds
105 pound Squat clean, 4 reps
7 Kick up handstand holds
105 pound Squat clean, 5 reps
6 Kick up handstand holds
105 pound Squat clean, 6 reps
5 Kick up handstand holds
105 pound Squat clean, 7 reps
4 Kick up handstand holds
105 pound Squat clean, 8 reps
3 Kick up handstand holds
105 pound Squat clean, 9 reps
2 Kick up handstand holds
105 pound Squat clean, 10 reps
1 Kick up handstand hold

25:25

[I]Kicking up to a handstand is a goat. I was surprised at how many I could do! So, now I am stoked to try these at least once a day & work up to HSPUs with my back to the wall!
I was thinking of trying 135, but wasn't sure how I could handle them. Most of the guys going heavy dropped the weight & were doing 95# for the last round. The squat cleans kept getting worse & 105 seamed to be a good weight.[/I]

John Burch 05-29-2012 07:24 PM

Re: Over 50 Crossfitters Sign In
 
5/29
10:00 AMRAP
3 H/C @ 135
3 Burpees
3 H/C
rest 5:00
100 walking lunges 4:39
Post Dunes run trail 9

m/57/180

Cliff Miller 05-29-2012 07:53 PM

Re: Over 50 Crossfitters Sign In
 
tonite

box jumps with 25 lb weight vest to max height 40" hard to believe that with the vest on it was about me weight when i started xfitting 2 1/2 years ago and the 16 or 20 inch box seemed high

then

5 x 5 bulgarian split squat

60-70-75-80-90

then 15 minutes streching and rolling lower body

Alden Hingle 05-30-2012 07:54 AM

Re: Over 50 Crossfitters Sign In
 
5/30
Warmup: Row 1000m; deadlifts - 80, 100 X 5; 120 X 3

Workout:
Deadlifts - 130, 150 X 5; 170 X 15
Assist - Good mornings and Toes 2 Bar X 3 X 10
21-15-9 reps of:
45# KB swings
24" box jumps
6:23

Cashout: wobble board; t-spine mobilization

Jim Cordes 05-30-2012 10:33 AM

Re: Over 50 Crossfitters Sign In
 
5/30 WOD

With a partner - 1 time through for max rounds
AMRAP 10 Min – handstand walk (partner may help stabilize legs, 1 length of the gym = 1 round)
3 Min rest
AMRAP 7 min – Box jumps (30″/24″, 7 reps = 1 round)
3 Min rest
AMRAP 5 Min – Snatches (95#/65#), 1 bar per team, 5 snatches = 1 round)
3 Min rest
AMRAP 3 Min – 3 Burpees and 3 Pull ups= 1 round

23 + 23 + 11 + 14 = 71 rounds working with Shane W.
Gotta admit this one looked weird on the whiteboard. Considered not coming in because of my hands and the pull ups, but then decided just to tape them up and go for it. Glad I did because this WOD was really well designed. Each round was progressively shorter, meaning we could keep the intensity up for basically the whole thing.

Handstand walks ended up being modified wheelbarrows with holder standing behind handstand walker and holding legs up pretty close to vertical. Mike Mac SB and Bryan actually rested the handstand walker's feet on the holder's shoulders. Seemed to work well for them. Shane and I switched box jumps after each jump with Shane and went basically nonstop for 10 minutes alternating 30" box jumps. 23 rounds = 161 box jumps = 80 each. Rest of exercises we alternated rounds, except at end of snatches we had 15 seconds so we quickly split the last round, and same with burbees/pull ups.

Like to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7302670548/[/url]

Claw

Cliff Miller 05-30-2012 06:30 PM

Re: Over 50 Crossfitters Sign In
 
tonite

san francisco crusher

30 225lb back squat
1000m row

7:36 knocked 40 seconds off time from about 30 days ago

was very glad when it was over

Tom Gallagher 05-31-2012 05:12 AM

Re: Over 50 Crossfitters Sign In
 
Welcome Frank. William thanks for the words of encouragement. Grace Rx in 5 minutes ends up being a good goal. Strength numbers need to go up and the lungs and engine must be able to sustain.

I have been doing one hand heavy dumbell snatch and clean and jerk. Interesting experiment. It has increased my ground to overhead to being able to string together a few 135# ground to overhead.

Cliff 30 x 225# back squat is real strong work.

Alden Hingle 05-31-2012 01:12 PM

Re: Over 50 Crossfitters Sign In
 
5/31
Warmup: Row 1000m; RC warm-up; t-spine mobility; bench press 45, 50 X5, 60X3

Workout: Bench Press
65, 75 X5, 85 X 25
Assist DB Press 30, 35, 35 X10; DB Row 30, 35, 35 X10; Ring Rows X3X10

21-15-9 reps of:
45# hang power cleans
Assist band pullups
8:15

Cashout: Wobble board

Using Wendler 5/3/1 program to rebuild strength and easing back into full body WODs to avoid a re-injury. First pain-free assist band pull-ups in months. :)

Jim Cordes 05-31-2012 01:56 PM

Re: Over 50 Crossfitters Sign In
 
5/31 WOD

On the minute every minute for 10 minutes:
1 Snatch balance + 1 Overhead squat (chose a challenging weight)

Followed by:
On the minute every minute for 10 minutes:
1 Full snatch with same weight as above

Followed by:
AMRAP 10 Minutes
3 dead-hang pull-ups (strict, no movement below the hips)
3 ring dips

Snatch balance to OHS 75#
Full snatch 85#.
AMRAP lost count, high teens probably.

I thought the WOD today had both good and bad features. The snatch balance to snatch overhead squat drill was a good idea and helped me execute some of my better squat snatches. However, three ten-minute segments was too long, particularly with 14 athletes. (By the way, Zach did a great job of pacing and pushing us through, but we still ran over by a few minutes.)

The AMRAP 10 of strict pull ups and ring dips was too much, both in terms of it being a third 10-minute segment, and also it was a lot of work given all the work we had done leading up to it. (Also, I lost track of the AMRAP rounds. I estimated I did two rounds per minutes, but Mike Mac SB and Parkour James both reported less than 20, so I think my reported score of 20 was too high.) Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7309747632/[/url]

Claw

Tom Gallagher 06-01-2012 03:17 AM

Re: Over 50 Crossfitters Sign In
 
Worked out with group today.
275# x 5 deadlift 5 x 5 other sets warming up to the 275#


OH squat finished with 3 good sets of 5 @ 65#.
Claw I am glad I am not the only one with Wod amnesia.

I may never know how many rounds of Cindy I can do.

Jim Cordes 06-01-2012 12:26 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tom Gallagher;1065583]
Claw I am glad I am not the only one with Wod amnesia.

I may never know how many rounds of Cindy I can do.[/QUOTE]

I normally grab a stack of poker chips that we have at the box for this reason to count rounds. I just move one chip from one stack to another when I finish a round, then count chips at end. I forgot to grab a stack of chips this time. :shrug:

Claw

Pat Quigley 06-01-2012 02:25 PM

Re: Over 50 Crossfitters Sign In
 
We have been doing Hero workouts all week. I missed Monday as I was moving my office. It was an IKEA day---assembling bookcases and chairs. My daughter got all my old This End Up furniture. Just too bulky for the new office.

Today we did:

6/1
Posted on May 31, 2012 by jake

“Jag 28”

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Finished in 19:28. Did 1.5 pood swings and 1 pood Cl&J. Rowed. Actually the pull ups were the only thing that was not scaled.

Wednesday we did "Klepto". Fuzzy on what that was other than long and hard.

Bill Hoogsteden 06-01-2012 05:28 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Guys!!

[B]WU:[/B]
400m run
2 rounds:
3 Wall Walks
10 1.5 Pood KBS
15 AbMat Sit Ups

[B]WOD:[/B]
5-5-5-5-5 Push Press

95#-125#-155#-175# (1)-165# (4)

[I]175 was a PP PR (unfortunately NOT for this WOD!) Tried to keep the bar speed which hurt me on the last round.[/I]

CrossFit Cards:
Clubs - 75# SDHP
Spades - 75# Push Presses
Diamonds - 75# Front Squats
Hearts - AbMat Wall Balls

Our team of 3 did 50 cards in 15 min

[I]Kept drawing High card Clubs & Spades!! Wish I could have that luck with poker!![/I]

Cliff Miller 06-02-2012 08:57 AM

Re: Over 50 Crossfitters Sign In
 
last nite

5 sets of

5 bench press but with 2 pcs thick 2x6 paddles on chest, then 3 pcs, 4 pcs and 5 pcs so it was pretty much 5 x 20

95-105-115-120-125

then 5 x 12 bent barbell row 95lbs

today

10 - 1 225 lbs dead lift
broken up with a 200 m run inbetween each lift

16:18

now i get to drive for 8 hours :pepper:

keep up the good work everybody back late next week

John Burch 06-02-2012 03:41 PM

Re: Over 50 Crossfitters Sign In
 
5/30
Shoulder press 1@ 135/155/160/
Wide grip bench 5@135/185
DB Tri extensions 5x8@35
H/C 5x3@135
5:00 AMRAP
20 DU
15 situps
10 pushup
3:00 rest
5:00 AMRAP
8 T2B
15 push press @95
10 20" BJ
rest 3:00
21 55# KB swings
run backwards
year to date Burpee Total 4961
6/1
Box squats 4x2@155 8x2@185 with red bands from floor
snatch grip DL 3@135/155/ 175/195/245
4x10 good mornings @ 95
goblet squats @ 70#
WOD 3:00 AMRAP
10 BJ @ 20"
10 Burpees
10 Chinup
6:00 run
3:00 AMRAP
10 WB
10 DU
10 Hard pulls on Rower
run 6:00
3:00 AMRAP
5 ring dip
5 CTB pullup
5 BJ
6/2
9x3 bench 3 grips @ 185 w/chains
reverse hypers and GHD back extensions
4 man team WOD
120 WB
run with 20#
80 WB
run with20#
40 WB
run with 20#

m/57/180

Pat Quigley 06-04-2012 08:27 AM

Re: Over 50 Crossfitters Sign In
 
John, impressive work and great memory!

Fran
6:31. RX.

Jim Cordes 06-04-2012 12:04 PM

Re: Over 50 Crossfitters Sign In
 
6/2 WOD (Saturday)

Pick three of five exercises to get on new Record Boards.
Max pull ups: 30
Tabata Squats: 18
Max push ups (full ROM): 39

We'll see what the boards show....

Claw

6/4 WOD

3 x Max Strict Chin-ups (hands are supine)
3 Min rest between sets
11, 10, 6.

3 Rounds for reps:
1 Min row (cal) = 21, 17, 18
1 Min rest
1 Min knees to elbows = 21, 21, 20
1 Min rest
1 Min narrow grip bench press (75#/45#) = 34, 24, 21
1 Min rest

Not much to say here except I was pleased there was not a greater drop off in anything (except bench press, where the arms just stopped working).

Claw

PS. Looks like this is the 8,000th post in this thread. That's pretty cool.


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