|
Re: Over 50 Crossfitters Sign In
Patrick, Kipping dips helped me go from 3 ring dips to more than 10 at a time! Nice WOD! Especially the conditioning part with the SUs!
[B]WU:[/B] 1 mi dogwalk 22 Burpees (Yay! Burpees!!) [B]WOD: Bench Press:[/B] 5 @ 85# 5 @ 110# 5 @ 130# 3 x 10 @ 110# |
Re: Over 50 Crossfitters Sign In
June 23, 2016 Thursday
WU: RUN 2 laps then 2 Rounds 5 inch-worms 10 KB swings 10 walking lunges 10 pushups [B] EMOM 16 min[/B] 1 40 Second Handstand hold 2 60 Double Unders 3 2-6 Strict Muscle Ups or 8 Ring Pull Through (m.u. progression) 4 20 Sit Ups Conditioning By yourself or with a partner [B]5 min AMRAP[/B] 20 Box Jumps Max Dips with remaining time Rest 1 min [B]5 min AMRAP[/B] 20 K.B. Swings 70/53 Max Box Jumps with remaining time Rest 1 min [B]5 min AMRAP[/B] 20 Dips Max Push Ups with remaining time Lots of movement today. I was able to hold 1 40 Handstand hold, the rest were 20-30 sec.. Lots of Dips!! Good Work Out |
Re: Over 50 Crossfitters Sign In
Yay dips Patrick! Nice WOD there!
[B]25 June[/B] 1 mi dogwalk 22 Burpees (Yay! Burpees!!) Dead lift: 5 @ 135# 5 @170# 5 @ 205# 3 x 8 @ 170# [B]26 June[/B] 1 mi dogwalk 22 Burpees (Yay! Burpees!!) Shoulder Press: 5 @ 55# 5 @ 70# 5 @ 85# 3 x 10 @ 70# [B]27 June WU:[/B] 1 mi run 10 SUs and 1 DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats Tried hanging from a pinch block and heard a NASTY Crack in my right middle fingers! :yikes: 10 Frog Holds 10 pushups 10 Pullup progressions 10 Pullups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 20 min HSPU practice 5RFT: 20 AbMat sit ups 10 KBS W Pood, Russian 6:41 [I]About 1:30 slower than two years ago. :shrug: :censored:[/I] [B]Evening:[/B] 1 mi dogwalk 22 Burpees (Yay! Burpees!!) |
Re: Over 50 Crossfitters Sign In
wow great work as usual guys....
what a 10 days it has been....little sleep the test weekend, got 1150 racers safely home in the rain, almost had a few that were hyperthormic, cooked shrimp and grits for 150 at the vollie party, worked a 50 hour week, cooked brisket for another 150 last wednesday and cleaned everything in between, went to see joe jackson friday nite, split 3 1/2 cords of wood saturday, 2 hour mountain bike ride sunday and then the gym camber bar bench, 4 boards of death d bell tate press and tricep work then tonite in the 30 degree heat 1 rm back squat 375 lbs belt squat 5 x 10 45 lb 1.5" defict sumo dead lift 4 x 7 135lbs 100 rope pull throughs 15kg 2 x 20 45 degree hip ext 100 hollow roc great to be back at it...... |
Re: Over 50 Crossfitters Sign In
and if you guys are interested
[url]http://www.piquenewsmagazine.com/whistler/the-final-test/Content?oid=2796004[/url] (wfs) this sums up the past 21 years of my life pretty well have a great day and keep up the hard work cliff |
Re: Over 50 Crossfitters Sign In
Wow Cliff what an event you've managed over the years!!! Super.
June 27, 2016 Monday WU: RUN 400M 2 rounds 10 walking lunges 10 push-ups 10 situps 10 PVC Passthurs Strength Week 2 cycle 4 3 @ 70% 3 @ 80% max reps @ 90% Deadlift 5@135, 3@185, 3@215, 2@245 Bench Press 5@95, 3@105, 3@115, 2@135 Conditioning 10Min AMRAP 7 Thrusters, 75/55 7 Pull ups 7 Burpees I got 5 rounds in. |
Re: Over 50 Crossfitters Sign In
thanks patrick.....it sure has been fun
tonite....acessory nite rode my e bike to the gym...walk in and my coach says "what are you mister fitness now?" :rofl: because of the big hill i live at the top of i would never consider riding anywhere down in the valley bottom without some way back up and not under my own power....the e bike is a game changer....for sure death by prowlers 10 m otm add 10 m each minute 8 rounds 200 large green band standing abs |
Re: Over 50 Crossfitters Sign In
WOW Cliff! What an undertaking!! My hat is off to you and your team for putting on that race!
Awesome work guys! [B]WU:[/B] 1 mi run 10 SUs and 1 DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Pushups 10 Pullup progressions 10 Pullups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 1000m row 20 C&J @ 135# 1000m row 16:05 [I]1:31FASTER than when I tried this almost two years ago!! :pepper:[/I] [B]Evening:[/B] 1 mi dogwalk 22 Burpees (Yay! Burpees!) |
Re: Over 50 Crossfitters Sign In
[B]WU:[/B]
1 mi run 10 x 10SUs with 1 DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 5 downward dog pushups 10 Pullup progressions 10 Pullups 10 45# OHS [B]WOD:[/B] For time: 500m row 15 95# OHS 20 HRPUs 500m row 15 135# Front Squat 20 HRPUs 500m row 15 155# Back Squat 20 HRPUs 500 m row Do the lifts from the floor, snatch or clean. 18:47 [I]Over 3 min Faster than my last attempt on 2 July 2014! :pepper: Hanging on to the bar helped ALOT!! One of my buds called me a CrossFit geek because I keep a Spreadsheet with all my WODs on it! :rofl:[/I] [B]Evening:[/B] 1 mi dogwalk 22 Burpees (Yay! Burpees!!) Bench Press: 5 @ 145# 2 @ 165# [I]Something went bad in my right shoulder! :yikes: bagged the rest of the workout! :( [/I] |
Re: Over 50 Crossfitters Sign In
thanks bill....it was a fun under taking and certainly changed my life for the better..:)
and funny you mention the spread sheet logs....since i made the decision after last nights bike ride to ride to the gym as much as possible i cleaned out my gym bag...5 log books at the bottom.....sure were fun to look back on the last 5 years of my life.... bummer about your shoulder also...... tonite red band bench press 1 rm 195lbs narrow bench 4 x 8 135 incline dbell press 4 x 10 20lb shoulder was not real happy by the end thumbless rogue seated row 10-10-10 45-55-70 100 red band push down...unbroken.... |
Re: Over 50 Crossfitters Sign In
Nice work Bill, that looks like a lot of rowing...... easy on the shoulder, I've been fighting both of my shoulders for about 1.5 years now... maybe I should see a Dr......
June 29, 2016 Wednesday WU: Stretch run 2 laps, then 2 rounds: 10 PVC passthru's 10 of those crazy situp where your hanging to the ground. 10 PVC OVH squats. Barbell Conditioning With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 70% only 35lb bar B. At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 70% 65lb. these were tuff C. At the 20:00 Death by TTB only got to 7, but hey, I have not done TTB for the past 3+ months, so this was good!! Conditioning Row 1k Kind of slow. 4:40 last time I was like 3:48 |
Re: Over 50 Crossfitters Sign In
Great stuff guys! Good thing is my shoulder is feeling better. I plan to take it easy for the next week or so and see where I am! I found a log I kept for my first six months doing CrossFit. Interesting stuff! I went to a spreadsheet to be able to search for PRs and such!
[B]WU:[/B] 1 mi run (at least I can do that!!) 10 x 10 SUs & 1 DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 5 Downward dog pushups 10 banded Pullups 10 Burpees (Yay! Burpees!! REALLY GLAD I could do them!!) [B]WOD:[/B] 2RFT: 5 DL @ 315# 15 pushups (more like Archer pushups) 4:54 [I]It was supposed to be 6 rounds, but my shoulder started talking![/I] [B]Evening:[/B] 1 mi dogwalk 22 Burpees (Yay Burpees!!) |
Re: Over 50 Crossfitters Sign In
take it easy on the shoulders bill.....i have had surgery on both and it is a major inconvience.....:mad:
yesterday... canada day....rode the cruiser bikes to the parade, dog walk, dinner with the folks..... today speed box squats 10 x 1 otm....220 lbs 16" box green bands 5" block dead lifts 6-6-6-6 225-245-265-275 reverse hyper 10-10 20lbs 100 large green band good mornings 1 1/2 hour bike ride w/ dogs |
Re: Over 50 Crossfitters Sign In
today
speed bench camber bar bench 3-3-rm (9) 145-165-195 illegeal grip bench 20-20 135-155 3 board bench 20-20 145-165 lat row 4 x 10 e z bar decline row 10-10-10-10 70-90-100-110 red band push down 100 x body dbell curls 10/s worked up to 35 lb dbell |
Re: Over 50 Crossfitters Sign In
Great stuff, Guys.
Yes, Bill. Take it easy on those shoulders. Surgery and the required rehab are definitely an inconvenience... Have been laying low for a while. Had another cardiac incident in May and got to visit with all the nice folks in the emergency room _again_. :ranting2: Cardiologist has cleared me to "go on and live your life" so I am back at it; working my way back into fitness. Have been doing a fair amount of mountain biking and some lifting. 7/2/16 Row 1000m Deadlifts 65, 75, 85, 95 X15 Pull-ups (deadhang) 8, 8, 8, 8 OH press 45, 55, 65, 70 X10 Pushups X3X10 DB rows 45# X5X12 |
Re: Over 50 Crossfitters Sign In
7/4
Happy Independence Day to all of you in the U.S. Mountain bike ride up Gold Camp Road. 18 miles (9 miles up and back; 1750' of climbing; max elevation 9012') |
Re: Over 50 Crossfitters Sign In
Welcome back Alden!!
July 2, Friday WU: Run 400M Strength Back Squat 5@135, 3@165, 3@180 3 @ 70 % 3 @ 80 % max reps @ 90% Box Squat 10 x 2 @ 65% 2x@135, 3x@165, 3x@195 Conditioning "American Dream" AMRAP 20 1.2.3.4.... Clean, 205/145 Muscle up / C2B for me got 9+5 Good workout July 4th, 2016 Happy 4th of July!! Dynoglide Bike 3Min then 10 DB lunges 10 DB Press 10 DB Thursters WOD: 3 man Partner 45Min time cap 1776 Hero WOD. Have to get 1776 movements in no more then 200 on each movement. KB Swings 53/35 Pull-Ups Box Jumps Air Squats Push-Ups Burpees Pull-ups Sit-ups Calories Rowed Double Under /SU Wall Balls 20/14 Sand Bag Ground 2 Overhead Row 150 Calories We only got to 1119. Lots of folks doing this WOD this morning. |
Re: Over 50 Crossfitters Sign In
July 5, 2016 Tuesday
WU: Run 400M then 2Rounds 10 PVC Passthrus 10 PVC OVH Squats Strength Deadlift 8@135, 5@235, 3@265, 300-Fail Bench Press 5@105, 3@125, 3@140 5@ 75% 3 @ 85% Max Reps @ 95% Conditioning 4 RFT: 12 Deads, 205/145 1652x, 1152x 12 Burpees 12 KBS, 70/53 12 WB, 20/14 16:32... Ok this one kick my tail and everyones else too!!! |
Re: Over 50 Crossfitters Sign In
welcome back alden.....enjoy those mountain bike rides eh?
tonite at the gym speed bench bow bench 1 rm 245 pr :pepper::pepper: 5 @ 170 rm(8) @ 185 floor dbell bench 20-20 35-40lb dbell roll back 4 x 10 20lb seated row med grip 10-10-10-10-10-10 90-95-100-105-110-115 100 red band pull aparts keep up the great work as usual guys!!! |
Re: Over 50 Crossfitters Sign In
Alden!! Welcome back!!! Heart stuff is scary!! :yikes:
You guys are going beastmode!! Cliff, Nice PR!!! [B]3 July:[/B] 1 mi Dogwalk 10 Burpees (Yay! Burpees!!) DL: 5 @ 230# 5 @ 265# 7 @ 300# [B]5 July: WU:[/B] 1 mi Run 10 x 10 SUs & 1 DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Push ups 10 Pull up Progressions 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 25 Back Squat (#85) 20 Jumping Pullup 15 Shoulder to overhead (#85) 25 Front Squat (#65) 20 Jumping Pullup 15 Shoulder to overhead (#65) 25 Overhead Squat (#45) 20 Jumping Pullup 15 Shoulder to overhead (#45) 12:34 [B]6 July: WU:[/B] 500m row 10 x 10 SUs & 1 DU attempt 10 Leg Swings on each leg in both directions 10 Frog Holds 10 Banded Pull up 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters 37:15 [B]Evening:[/B] 1 Mi Dogwalk Back Squats: 3 @ 210# 3 @ 245# 13 @ 275# 5 x 10 @ 150# |
Re: Over 50 Crossfitters Sign In
[B]WU:[/B]
500m row 1:30 on Jacobs Ladder 10 x 10SUs and 1 DU attempt 10 leg swings on each leg in both directions 10 Frog Holds 10 jumping Pullups 10 Burpees (Yay! Burpees!) [B]WOD:[/B] 3 RFT: 800m run 50 Air Squats 20 Pushups 23:19 [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
July 7, 2016 Thursday
WU: Run 2 Laps then 10 pullups 15 cradle rocks 10 pushups 15 situps 10 walking lunges 15 air squats Strength Press 10@ 45, 5@65, 3@75 5 @ 75% 3 @ 85% max reps @ 95% Push Press 3@75, 3@85, 3@95 work up to a 3rm Conditioning 800m Run 50 Sit ups 100 Double Unders (300 S.U.) 50 Sit Ups 800m Run 14:46 My legs were soooo stiff still from Tuesday. Been along time since my legs were this sore. 90 Sec. plank and 60 Sec plank hold, then 5 min Dyno-BIKE RIDE |
Re: Over 50 Crossfitters Sign In
loooooong week at work.....low energy.....went to the gym anyways....
2 rm box jump 20lb vest 32" 2 x 10 otm squat w/ green bands 190lbs 4 x 10 double kb swing 24 kg 3 x 10 defict kb squat 32 kb x 2 kb 200 large green band good mornings |
Re: Over 50 Crossfitters Sign In
Keep it up Cliff!! :run:
July 8, 2016 Friday WU: Run 400M then 3 Rounds 5 pullups 10 pushups 15 air squats 10 Strength Back Squat 5@135, 3@145, 3@165, 1@185 5 @ 75% 3 @ 85% Max @ 95% Conditioning 5 RFT: 5 Squat Clean Thrusters, 135/95 10 C2B pull ups 12:58 |
Re: Over 50 Crossfitters Sign In
thanks patrick......i try to make 5 days a week....even if it is just to row or do a sled pull.....amazing how that changes your perspective :D
watched ufc 200 last night....certainly did not live up the the hype imo anyways.... this morning at the gym speed bench camber bar bench 5-3-rm (10) 155-175-185 11 pin press w/red bands 10-10-10 135-145-155 2 rm incline dbell bench 50lb dbells 5 reps each....L shoulder not happy seated mag grip row wide 10-10-10 45-70-80 alt hammer curls 4 x 10 40 lb dbell |
Re: Over 50 Crossfitters Sign In
monday....must be squat day ..... :pepper::pepper:
2 rm box jump 30 lb dbell at sides 28" 1 rm back squat w/ green bands 305lbs 35lb goblet dbell squat w/70lbs on belt 4 x 10 super wide stiff leg dead lift 7-7-7-7 225-245-265-275 zerker good morning 2 x 10 65lb 100 floor wind shield wiper |
Re: Over 50 Crossfitters Sign In
Nice work guys! I hear you about hitting the box - I ALWAYS feel better after I hit it!
[B]10 July: [/B]1 mi dogwalk 10 Burpees (Yay! Burpees!) Deadlifts: 3 @ 245# 3 @ 280# 5 @ 325# [B]11 July: WU:[/B] 1 mi run 10x10 SUs and 1 DU attempt (got 7 straight!) 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Pullup progressions 10 Burpees (Yay! Burpees!!) 10 45# OHS 5 24" Box Jumps [B]WU:[/B] 15 min AMRAP: 9 155# DL 12 pushups 15 box jumps, 24 in 4 rounds + 9 DLs + 12 pushups + 4 Box jumps [I]better than my last attempt.[/I] [B]Evening:[/B] 1 mi dogwalk Back Squat: 5 @ 230# 3 @ 260# 14 @ 290# |
Re: Over 50 Crossfitters Sign In
Nice on the DU progress Bill. This a summer goal for me to GET DU's!!! I better get practicing!!
July 11, 2016 Monday WU: Run 400M then 10 Push-ups 15 Air-squats 10 Sit-ups Snatch- Ok I did this but kept it real lite.... EMOMx12: Hang Squat Snatch + 1 Snatch Balance + OHS First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance 35lb Second 4 mins are hang squat snatch 35lb-2x, 45lb-2x Final 4 mins are squat snatch 45lb-2x, 55lb-2x 2. Squat 3x10 Back Squats 115-2x 3. Conditioning "Jackie" 1000m Row 50 Thrusters, 45# / 35lb bar here..... 30 Pull ups 13:17 last time I did RX took about 1Min longer.... |
Re: Over 50 Crossfitters Sign In
great work as usual guys :broc::broc:
easy night at the gym tonight :D as if... did a bunch of streching, one leg kb dead lifts, cross toe touches, one leg box jumps then 1000 m. row... and 100 20lb wall ball ... unbroken...5:30 |
Re: Over 50 Crossfitters Sign In
Thanks Patrick! I've got my SUs down, sort of. Now it's timefot the DUs! Nice job on Jackie!!
[B]WU:[/B] 1 mi run 10 x 10 SUs and 1 DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Pushups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Bell (Scaled) 3 RFT: 21 DLs @ 135# 15 Jumping Pullups 9 Front Squats @135# 9:33 [I]More than 4 min off my last attempt two years ago!! I'm sure the jumping Pullups helped, But I think it's pretty legit![/I] |
Re: Over 50 Crossfitters Sign In
July 12, 2016 Tuesday
Mobility...... WU: 100DU / 300 SU then 3 rounds 10 cradle-rocks 10 air-squats 10 PVC pass-thurs Sumo Dead Lift 2@135, 2@155, 2@185, 2@205, 2@235, 2@255, 2@265 I've only done Sumo Dead like 3 times..... 265lb has got to be a PR:pepper: 5x2 reps for max load, unlimited rest between sets 2. Conditioning "Surfer on Acid" 3 Rounds: 400 Meter Run 21 Burpees 10:45- Coach Megan kicked my butt, I had her on the first 400M, then she got me on the 1st set of burpees and continued to pull away... she got 9:45. Core 3x20 Weighted Sit up - feet anchored with dumbbell across chest |
Re: Over 50 Crossfitters Sign In
Congrats on the Sumo DL PR, Patrick! I have mostly done regular DLs, sumos feel weird. I need to do more of them! Nice work! Yay! Burpees!!
[B]WU:[/B] 500 m row 10 x 10 SUs and 1 DU Attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Pushups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 30 Min AMRAP: 10 135# Cleans 20 Pullups 400 run 3 rounds + 10 Cleans + 20 Pullups [I]8 Cleans + 20 Pullups more than on my last attempt on 16 July 2014! :pepper:[/I] [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
great work guys....
nice deads patrick.....i really don't like the sumo stance compared to conventional....it just feels weird....maybe it is just me though.... tonite speed bench camber squat bar bench press w/chains 1 rm 185lb pounds of plate and bar and then 90 lbs of chain but the chain was set up in such a way as only about 50% was actually off the ground.....a strange set up but my muscles sure felt it bench dbell press 10-10-10-10 35-40-45-50 decline ez bar tri ext 10-10-10 20-30-40 rope push down 10-10-10 10-12-15 kg. narrow mag grip row 3 x 25 45 minute dog walk finally in the sun....it has rained for almost a week straight stuffed 2 pork butts with garlic and apple chunks and then into root beer and hot sauce marinade for 2 days for our son's 30 birthday party this weekend..... |
Re: Over 50 Crossfitters Sign In
ya... the sumo deads feel weird at first, but I seemed to get dialed in and found my balance. Cliff sounds like the Eats are going to be good at the party!!
July 13, 2016 Wednesday WU: Run 400M then: 5 HSPU or 10 DB Press 5 pullups 10 pvc pass thrus 10 OVH PVC air squats 15 cradle rocks 15 pushup mobility...... Running Clock Mins 1-8: EMOMx8: 1 Squat Snatches (85%) 3@35, 3@45, 2@55 Rest 4:00 Mins 12-20: EMOMx8: 1 Squat CJ (85%) 2@65, 2@75, 2@85, 2@95 Rest 4:00 1 minute bike test for max cals / huh... we never seemed to get to this. Conditioning 150 Double unders 50 Wall Balls 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls 12:46- 105 WB later!!! 90sec. plank, then 60sec. plank Keep up the great work Gents!! I'll be watching my daughter in a horse vaulting competition this weekend. |
Re: Over 50 Crossfitters Sign In
Great work guys!! Cliff, you are making me hungry!!
I had to attend a friend's mother's funeral, so I had to cut short the WOD. WU: 1 mi dogwalk 10 Burpees (Yay! Burpees!!) WOD: Deadlift: 5 @ 265# 3 @ 300# 2 @ 335# :( |
Re: Over 50 Crossfitters Sign In
thanks patrick....they had better be good....they are going on the smoker tonight before bed....
bill.....yup funerals are tough.....nothing else to say..... another 2 ten hour days at work....i am so looking forward to next friday to start 10 days off.....we are going to 3 places where cell phone coverage is spotty at best :pepper::pepper: tonight 2 rm 12kg kb each hand box jump 30" otm 2 x 10 back squat 200lbs plus green bands 45 lb rhino walk 800m. had to go by the beer store so i stopped in and got an 8 pac (they looked at me a little weird though) and called it a day back at the gym....... prepping for the party tomorrow.....baked beans, cream corn corn bread, blue cheese cole slaw, potatoe salad and home made bbq sauce.....gonna be feeling fat sunday morning :rofl: |
Re: Over 50 Crossfitters Sign In
Cliff, thanks, she was a sweet lady.
Awesome box jump!! [B]WU:[/B] 1 mi dogwalk 10 Burpees (Yay! Burpees!) [B]WOD:[/B] Back Squats: 5 @ 120# 5 @ 150# 5 @ 180# |
Re: Over 50 Crossfitters Sign In
great birthday party and bbq.....we will have pulled pork left overs for a week :D
tonight 20" plyo box jumps 2 rm....32" 1 rm narrow footing back squat 385lbs had 405 moving up but just no power with the narrow footing frog stance dead lifts 8-8-8-8 225-245-265-275 preping the living room and kitchen for floor stripping and refinishing....the wife is going to have a great day tomorrow running the floor sander :rofl: |
Re: Over 50 Crossfitters Sign In
July 18, 2016 Monday
Mobility...... WU: Run 1 Lap then 3 Rounds 5 Pull-ups 10 Push-ups 10 OVH Squats with PVC Pipe Snatch EMOMx12: Hang Squat Snatch + 1 Snatch Balance + OHS First 4 mins are [B]Power Snatch + Hang Squat Snatch + Snatch Balance[/B] 2@35, 2@45 Second 4 mins are [B]hang squat snatch[/B] 1@45, 3@55 Final 4 mins are [B]squat snatch[/B] 1@55m 3@65 WOD 5 Rounds Max Bench at body weight / Max C2B Rest 3Min between Rounds I got 97. Went lite on the bench 95lb, did hand-palm facing C2B to save the shoulders. Shoulders are feeling better as I am adding weight to the Snatch work and can do them!! I have to be careful with shoulder work or I'll be back to square one. AGAIN!!!! Lots of Bench reps arms felt heavy after this WOD. |
Re: Over 50 Crossfitters Sign In
Happy Birthday Clifff!! Pulled Pork sounds SO good!! ;) My wife & I are working on my kitchen Floor as well!
Patrick, Nice snatch work & heavy Lynne!! [B]WU:[/B] 1 mi run 10 10 SUs with 1 DU/Attempt 10 leg swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Push Ups 10 Pull Up Progressions 5 Pull Ups with 1 Hold 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] AMRAP, 20min: 95-lb. thrusters, 5 reps 95-lb. hang power cleans, 7 reps 95-lb. sumo deadlift high-pulls, 10 reps Did it Rx: 4 rounds + 5 Thrusters + 7 Hang Power Cleans + 9 SDHPs [I]1 rep short of 5 rounds!! Spent TOO much time clock watching! :ranting2: The Thrusters I did straight through & the last rounds of the HPCs![/I] [B]Evening:[/B] 1 mi dogwalk |
| All times are GMT -7. The time now is 08:04 PM. |
CrossFit is a registered trademark of CrossFit Inc.