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

John Burch 06-26-2010 09:15 PM

Re: Over 50 Crossfitters Sign In
 
bike 15 mile to box

WU
2x20 GHD backextensions
10 windshield wipers
5 windshield wipers

Team WOD
3 teams of 4 each

row 400K
300 pullup
400 pushup
500 squat
row 2K

bike 15 mile back

m/55/178 CrossFitChesterton

John Warkala 06-26-2010 10:41 PM

Re: Over 50 Crossfitters Sign In
 
6/26/10 :crutch00:
AM
Row 1500 - 6:32.1

5 rounds
30 12" step ups (Use 2 PVC pipes for support)
20 KB Russian swings, 1 pood
13:10

4 x 100m walk w/out crutches on 1 min rest - 1:53, 1:45, 1:39, 1:23 (Smokin' !)

PM
xBike 30 min
Home PT exercises

1/4 Angie (25 - pull ups, push ups, 90 degree air squats, sit ups- Not for time)

Stephen R. Lampl 06-27-2010 10:26 AM

Re: Over 50 Crossfitters Sign In
 
[I][B]100627 SUNDAY

ZZZZZZZZZZZZZZZZzzzzzzzzzz..........[/B][/I]

[B]REST DAY TODAY![/B]

Terry Dickman 06-27-2010 09:29 PM

Re: Over 50 Crossfitters Sign In
 
6-27-10
WOD 1:

AMRAP 20 minutes:

15 deadlifts, 185 lbs
15 pull-ups
[B]9 rounds, +15+12[/B] (tried to complete 10 rounds, but did pull-ups in sets of 3 last round, no grip left)

Rest 3 + hours, then

WOD 2:

run 5 x 1 k (1:30pm 101 deg)

1 @ 70 % time [B]5:26[/B]
rest 3:37
1 @ 80% time [B]5:08[/B]
rest 4:10
1 @ 90% time [B]5:00[/B]
rest 4:51
1 @ 100% time [B]4:29[/B]
rest 4:01
1 @ 60% time [B]5:53[/B]

John Warkala 06-27-2010 10:23 PM

Re: Over 50 Crossfitters Sign In
 
6/27/10
AM
Indian Club drills
KB drills
1 arm KB swings L/R (25#) - 3/10

Press
45x10
65x10
95x8
135x3x5

DB Hang Clean L/R (30#) 3x10
Kroc Rows L/R (65#) 1x20

Walk 8 x 100m w/ no crutches on 1 min. rest :run:
(1:33, 1:30, 1:28. 1:25, 1:25, 1:23, 1:22, 1:20)

PM
30 min xbike
Home PT exercises
:crutch00:

Stephen R. Lampl 06-27-2010 10:29 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Terry Dickman;803246][I][B].....6-27-10.......run 5 x 1 k (1:30pm 101 deg)[/B][/I][/quote]

That had to be uncomfortable as ........ Was down in Modesto today running errands, so felt the heat.

[B]John W.,

[/B]How's the hip feeling? Looks like your workouts are going great!

Jim Cordes 06-28-2010 10:00 AM

Re: Over 50 Crossfitters Sign In
 
6/26 Workout

Kaboa session. [url]http://www.robkaman.info/[/url] [url]http://www.youtube.com/watch?v=rVAGdrC5Pa0[/url] (Both WFS) Awesome stress relief!

6/28 WOD

3 Rounds for Time of
20 Right Arm DB Thrusters
20 Push Ups
20 Left Arm DB Thrusters
20 Push Ups

19:03 @ 35# dumbell. Don't kid yourself, this is tougher than it looks. My goal was perfect chest to deck pushups, and I got damn close. Really pleased with my good form throughout the WOD. Arms totally fried. First set of DB thrusters was 20 straight, but they soon devolved to 5 and even 4 at a time. Spent a lot of energy picking up and racking the DB after dropping for rest. Pushups devolved to 1 at a time about halfway through the WOD, but I really wanted to keep them perfect.

Worked with Augie and exchanged stories of being frat boys at UCLA in the 1980's.

The Claw

John Jaeckel 06-28-2010 03:05 PM

Re: Over 50 Crossfitters Sign In
 
06.26-28:

Worked in the mornings at hunting lease, Sat., Sun., and today: carrying 50 lb. sacks of corn and salt blocks about 1/4-1/2 mile at a time, climbing trees, etc. The work in the trees is the most exhausting. Very taxing on the lats, traps and biceps.

06.28.10:
Month 4, De-Load week, Wendler 5/3/1, Dead Lift Day

Full Body Stretch
DL
5x135
5x170
5x205

Deb Weber 06-28-2010 04:58 PM

Re: Over 50 Crossfitters Sign In
 
[B]06.27.2010-Sunday - REST DAY[/B]
AM: 30 Burpees 15# Vest



[B]06.28.2010-Monday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup: Jumprope (insane, I can no longer do single unders), step & stretch, step & up, lunge & twist, empty coat, floor dusters, shoulder mobility, OHS PVC drill - foam roll, trigger point & stretching

[B]WOD
Tabata Mash-up:[/B]
hang clean - 115# (75#)
bottom to bottom squats
[B]207 Rx[/B] Boy the squats were burners!

[B]The finisher:[/B]
row max meters in 3 minutes
[B]741[/B] Can def do better, gotta push to the max & stop thinking I cant breathe!;)
[B]
Strength: Strict Press 3x5@75%[/B]
Did this with 65#, still think its too smooth and easy, need to retest 1RM

3x10 Bent Row 65#
3x10 Dumbbell Row 15# each side
2x10 Protraction 15#
2x10 Retraction 15#
3x10 V raise (traps) on Swiss ball 10#

Bill Hoogsteden 06-28-2010 08:00 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
3x10

Air squats
Sit ups
Pull ups (Kipping!)

[B]WOD:[/B]
5 RFT

5 115# Front squats
10 kneeling of the 24" Box AKA "Stinkbugs"

5:54!

Beat one of the Animals in our box! :pepper: This means I've got to up the weight and/or change the scaling on the HSPUs!

BTW, Steve, love the new picture!


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