Re: Over 50 Crossfitters Sign In
 

Ya.... we'd all be more then RICH if we could figure out how to get the water to places in need!!! Nice PR Cliff.

11.23.2016 Wednesday

Lite workout going into Thanks-Giving, My 20yr old son came home from school and did the WOD with me, so it was a pleasure!!

WOD
10-9-8-7-6-5-4-3-2-1 for Time
Hang-Cleans & Push-Jerks / I sub'd the Push-Jerks with lite DB Press

Got it in 8:49.

Have a GREAT Thanks-Giving All!!! :pepper:

Re: Over 50 Crossfitters Sign In
 

Cliff, Congrats on the PR! AND 100 band pull a parts as well!! Whoa! (I'm jealous of that potential sailboat trip! :D)
Patrick, Nice WOD! I like those WOD schemes. Nice that you were able to do that with your son!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Deadlifts:
5 @ 145#
5 @ 180#
5 @ 220#
3 x 10 @ 180#

[I]I hope everyone had a great Thanksgiving!![/I]

Re: Over 50 Crossfitters Sign In
 

great work as usual guys.....sun came out yesterday and reminded me why i live here.....mountains were amazing once again covered in snow.....now it's one degree and ice chunks in the rain

last night...quick one....off to a staff xmas party

ot2m/saftey squat bar 2-2-2-2-2-2-2-2 165-175-185-195-205-215-225-235

camber bar good mornings 8-8-8 115-125-135

belt squat walk 3 x 1 min 90 lbs

Re: Over 50 Crossfitters Sign In
 

Getting a little rain here today.......

11.26.2016 Saturday
WU: RUN 400M then 3 Rounds
15 Air-Squats
10 Push-up / Ring-Row for me
5 Pull-ups
then 3Min. DU / SU

Back-Squats 8 sets of 3
135lb for me.

3Man partner WOD:
Dyno-Glide Bike 200Calories
Row 100 Calories
50 Hang-Snatch

Dyno-Glide Bike 200Calories
Row 100 Calories
50 Hang-Cleans

Dyno-Glide Bike 200Calories
Row 100 Calories
50 Thrusters

44:37 for our group.

Good Cardio work today... I was going for a good 1.5 hours, did the squats after the WOD, wanted to quit at 3 but finished all 8 rounds.

Re: Over 50 Crossfitters Sign In
 

Nice stuff guys! Patrick, I would've quit at 3! :rofl: Nice work!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 80#
3x10 @ 70#

Re: Over 50 Crossfitters Sign In
 

nice one patrick.....that one seems like it had some major suck factor....

so the wife has been bugging me to get a hobby....beside powerlifting...so last weekend we were in the city and i went to a hobby shop and bought a '68 road runner plastic model....i was going to get some paint as well but the guy talked me out of it saying if you have not done a model in over 40 years try one with out painting it first....i spent about 3 hours just doing the motor over the week last week and was mad the entire time for not getting paint as well....i bought some paints yesterday and now have over 10 hours invested in this stupid thing with the painting of the parts and only have the passanger compartment and engine compartment finished......i sense another obesession coming up....:D

at the gym today

dbell bench press 3-3-3-3-3-3-3-3 45-50-55-60-65-70-75-80

flat bench 3-3-3 185-195-205

floor dbell press 12-12-12-12 45-50-55-60

decline bench camber bar press 8-8-8 45-65-86

rogue grip bent row 8-8-8 45-55-65

Re: Over 50 Crossfitters Sign In
 

I've been thinking about getting back into models as well, Cliff - Rockets!!! :rofl:
Nice bench work!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups with 30 seconds between sets

[B]WOD:[/B]
1 RM Deadlift
355#
[I]Hadn't lifted this in a few months and it felt good! Too bad I couldn't get 365! :shrug:[/I]

Then...

3RFT:
500 m row
15 95# Thrusters
15 over the bar Burpees (Yay! Burpees!!)

21:02

[I]Clipped 1:25 off of my last attempt on this on 13 Jun 16! Thought I had done bad on this one! [/I]

[B]Evening:[/B]
Back Squat:
5 @ 210#
5 @ 245#
19 @ 275#
5x10 @ 160#

Re: Over 50 Crossfitters Sign In
 

nice work once again there bill.....when i was at the model shop i had my hands on one of the old school estes rockets but between my wife and the model shop owner pointing out that these things could only fly on windless days and that we happen live in squamish (first nations translation...mother wind) i was talked out of getting one...they sure were fun though......

tonight....got down to 5 notches on my lifting belt...down from 2 in the spring :pepper::pepper:

1 rm back squat w/3 pair 5/8" chain and one pair 1/2" chain 310 lbs 15lb pr

then 3 x 6 @ 310 lbs

6 x 8 bulgarian split squat 16 kg kb in each hand

frog stance dead lift 7-7-7 225-255-285

large green band high bar good mornings 200

Re: Over 50 Crossfitters Sign In
 

I used to build models when I was a kid and loved it but as an adult, the models I really got into were radio controlled airplanes. You get to build a model and then you get to fly it. Plus you get to buy and swap engines and controllers. And if you have the bad luck to crash one, you build a new one to replace it. Talk about an obsession...

11/24
1 mi. dog walk
Row 1000m
Deadlifts 80, 100 X5/ 120 X3/ 140, 160 X6/ 170 X10
Toes to bar X10
KB swings 35# X4X25
Farmer's carry 140# X40 yds

11/25
1 mi dog walk
Row 1000m
OH press 35, 40, 50 X5/ 60, 65 X6/ 70 X15
Pull-downs 75, 95, 115, 125, 125 X12
Turkish get-ups 10# X20

11/26
1 mi dog walk
Weighted lunges 20, 25, 30 X10 yds/ 40, 45, 45 X16 yds

11/27
Row 1000m
Bench press 30, 35, 45 X5/ 60, 65 X6/ 70 X20
Supine rows X4X10
DB bent over rows 52 X2X10
KB swings 35# X4X25/ 45# X20
Farmer's carry 140# X40 yds

11/28
1 mi dog walk
Row 1500m
Deadlifts 80, 100 X5/ 120 X3/ 150 X8/ 170 X6/ 180 X10
Toes to bar X2X10
Waiter's carry 35# KB X40 yds

Re: Over 50 Crossfitters Sign In
 

Estes rockets are the bomb! 'Scuse the pun! :rofl: Great stuff guys!!

[B]WU:[/B]
1 mi run
10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
25 95# Cleans
25 95# Push Press
25 95# Back Squats
25 95# Push Presses

10:24

[I]Did them in subsets of 5 or 6 except for the back squats.[/I]

[B]Evening:[/B]
1 mi dogwalk

10 1.5 KBS

Bench Press:
5 @ 110#
5 @ 125#
20 @ 135#
5x10 @ 85#

Re: Over 50 Crossfitters Sign In
 

alden they sure seem like fun.....after xmas a buddy of mine and i are going to head down to vancouver and check out a huge hobby shop....i think we are going to get into the balsam and tissue paper and rubber band air planes....and i have the wife convinced after our last son leaves home in the spring that his room is being changed over to OUR hobby room and my wife has agreed to let me set up my HO train set and slot car track...hey i need something to do these cold wet winter nights besides powerlift eh?

tonight at the gym

belt squats, toe touches, decline sit ups, turkish get ups

then 21-15-9

225lb dead lift
burpies

7:36

bill....i don't know how you do so many burpies...i have not done them in quite a while and they just about killed me....

Re: Over 50 Crossfitters Sign In
 

tonight

1 rm mega bow bar 2 sets 5/8" chain 180lbs

3 x 6 mega bow bench 165

e z bar skull crusher 8-8-6-6 40-60-70-80

seated w row 8-8-8 100-110-120
seated m row 8-8 120-130
seated n row 8 130

blue band pull aparts 100

Re: Over 50 Crossfitters Sign In
 

@Cliff - You've definitely got the right plan for use of your son's room when he leaves. We converted a room over to be our "Gear Room" and have filled it with skis, snowshoes, hiking and motorcycle gear. Definitely gives me a good feeling every time I go in there to grab whatever is needed for the day's adventure.

11/29 1 mi dog walk and rest day

11/30
1 mi dog walk/ row 1000m/ I, Y, T, W X10/ T-spine mobility
OH press 35, 40 X5/ 50 X3/ 60 X8/ 70 X6/ 75 X13
Pull-downs 75, 95, 115 X12/ Band assist pull-ups X3X10
KB swings 35# X4X30/ 45# X22
Farmer's carry 140# X60 yds

12/1
Row 1000 m/ T-spine mobilization/ I, Y, T, W X10
Weighted walking lunges 20, 25, 30 X10 yds/ 50# X16, 20, 20 yds (was supposed to go up incrementally but realized that I went from 30 to 50 by mistake so I stayed with it.)
Turkish get-ups 12.5# X20

Following the modified Wendler approach has paid off. Weights are up on all lifts (deadlifts, bench, overhead press and weighted lunges) and shoulder pain is down as well as also now being able to do band assist pull-ups without pain. I think my previous approach was too much volume every workout. I've even made a lot of progress shoring up my weak side on the Turkish get-ups. It isn't a lot of weight but I'm no longer flopping around like a wounded fish when I try to do them with my right arm. :rofl:

Re: Over 50 Crossfitters Sign In
 

[B]30 November
WU:[/B]
500 m row
1min Jacobs Ladder 120 fleet
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 TGUs 35#
200 m run

2:34

[B]Evening:[/B]
1 mi dogwalk

[I]As we started, I tripped and banged my right knee! :ranting2: At least I was able to complete the walk.[/I]

[B]1 December
WU:[/B]
400 m Run
5 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 push ups
1, 2, 3, 4 Pull ups with 30 seconds between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
12-9-6
225# DLs
HSPUs

6:34

[B]Evening[/B]
1 mi dogwalk

Deadlift:
5 @ 240#
5 @ 280#
6 @ 315#

Re: Over 50 Crossfitters Sign In
 

Good work Gents!! Alden- I'm with you going at it slow to keep the shoulder working. I've noticed as well that "volume" on shoulder work can be a killer!!

11.29.2016 Tuesday
Conditioning AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)

Can also sub rowing or running a lap

Gymnastics Conditioning
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Push Press or Kipping Deficit HSPU - you choose the deficit

11.30.2016 Wednesday
Deadlift
3 3 3 3
or

Snatch
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
(3 snatches + 1 ohs)

Back Squat
(70%/5)4

Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

25Min time CAP, I came up 3PU an 7 Burpees short.....

12.01.2016 Thursday
WU: RUN 400M
50 DU / 100 SU
40 AirSquats
30 Situps
20 Push-up / Ring Row for me
10 Pull-ups

Bench Press
5 x 5

DeadList
5 x 3

Conditioning
3 Rounds
1 min max at each
Double Unders
KB Swings

Seem like we've been doing alot of conditioning.
Ghd Sit ups/ Toes to Bar / Sit Ups
Strict Pull Ups
Shuttle runs

Re: Over 50 Crossfitters Sign In
 

Awesome work Patrick!!

[B]WU:[/B]
1 mi run
10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull ups with 30 seconds between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Grace
30 135# C&J's

8:42

[I]This was my 2nd fastest Rx'd Grace attempt!! :pepper:[/I]

[B]Evening: [/B]
1 mi dogwalk

Re: Over 50 Crossfitters Sign In
 

alden.....we already have a shed out side that holds our bikes--mountain, road, cruiser and e bike, snow shoes, x c skis and random camping and bbq gear. we also have a bbq shed out side for the webber kettle grill, the rocky mountain smoker and off set smoker and in side we have a room with our climbing gear, the rest of our camping gear and our cold wet weather clothing. it only makes sense to take another room over for a hobby room. :D

tonight at the gym

8 x 2 otm saftey squat bar 250lbs

figure 8 rack pull w/green band 95 lbs 8 x 1 otm

concentic good mornings 8-8-8-8 95-115-135-145

double kb belt squat dead lifts 8-8-8 32 kg kbs 90-115-125 in plates

4 x 25 20 kg kb goblet squat

45 minute dog walk in the cold rain

susposed to drop to -10 c. by sunday night

keep up the great work guys.

Re: Over 50 Crossfitters Sign In
 

Cliff....... BRRRRR!!!!
Bill- Nice work on Grace!!

12/02/2016 Friday Whole body sore and tired but I went to the "box" anyhow
WU RUN 400M
10 PVC pass-thru
10 PVC PVH Squats
10 cradle rocks
10 Rig rows
10 pull ups
10 air squats
10 lunges

Back Squats
5 sets of 3 @ 135lb.

WOD: 16.4 13Min Time Cap
55 Deadlifts 135lb
55 wall balls 14lb
55 Cal. Row
55 HSPU

Got to 52 cal. on the row. 162 total.

Re: Over 50 Crossfitters Sign In
 

Guys, my kids are moving in the wrong directions!! :rofl: Nice WODs there!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 90#
5 @ 105#
2 @ 120#

Re: Over 50 Crossfitters Sign In
 

bill....that's why when one leaves you need to repurpose their room in a toy room for you and your wife :D

sunny and clear..... -2 this morning and the cold front is coming.....snow level just a couple of hundred feet above the house....heading out in the jeep with the dogs to play....

at the gym this morning

d bell bench 3-3-3-3-3-3-3 55-60-65-70-75-80-85

bench press 2-2-2 195-205-215

floor dbell press 12-12-12-12 55-60-65-70

decline one arm row 8-8-8-8 40-45-45-45

rogue grip bent row 8-8-8-8 90-95-100-105

bent plate raise 4 x 20 25lbs

Re: Over 50 Crossfitters Sign In
 

bill....that's why when one leaves you need to repurpose their room in a toy room for you and your wife :D

sunny and clear..... -2 this morning and the cold front is coming.....snow level just a couple of hundred feet above the house....heading out in the jeep with the dogs to play....

at the gym this morning

d bell bench 3-3-3-3-3-3-3 55-60-65-70-75-80-85

bench press 2-2-2 195-205-215

floor dbell press 12-12-12-12 55-60-65-70

decline one arm row 8-8-8-8 40-45-45-45

rogue grip bent row 8-8-8-8 90-95-100-105

bent plate raise 4 x 20 25lbs

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1266164]alden.....we already have a shed out side that holds our bikes--mountain, road, cruiser and e bike, snow shoes, x c skis and random camping and bbq gear. we also have a bbq shed out side for the webber kettle grill, the rocky mountain smoker and off set smoker and in side we have a room with our climbing gear, the rest of our camping gear and our cold wet weather clothing. it only makes sense to take another room over for a hobby room. :D
[/QUOTE]

@Cliff - You, Sir, are my hero. I want to be like you when I grow up! If we got more snow nearby, I'd buy the parts to convert the dirt bike to a snow bike in the winter.
We are working the plans for a second garage/ workshop for me. Will be nice to have a dedicated place to do maintenance on the motorcycles and get some clutter out of the current garage.

12/2 Happy birthday to me. What happened to the time? How did I get this old? :yikes:
Row 1000m/ T-spine mobilization/ I, Y, T, W
Bench press 30, 40, 45 X5/ 60 X8/ 70 X6/ 75 X20
Supine rows X4X10/ DB rows 52 X3X10

12/3 Rest day

12/4 Dirt bike riding. 28 miles of technical riding; 4 laps X 7 miles. Feeling a bit creaky now and my neck is stiff; I got tossed hard on lap 3 when I overran a corner. I thought I had saved it when suddenly I was flying over the bars in a very inelegant manner. :rofl:

Re: Over 50 Crossfitters Sign In
 

12/5
1 mi dog walk/ Row 1000m
De-load lifts
Deadlift 80, 100, 120 X10
Overhead press 35, 40, 50 X10
KB swings 35# X5X30/ 45# X25

Re: Over 50 Crossfitters Sign In
 

thanks alden....we just happen to live in a place where we need to have summer and winter toys to really enjoy it here and i happen to have lived in the same house for 24 years so i have accumilated a few toys....

tonight at the gym

manta ray back squat 1 rm 385

front squat 6-6-6-6 135-185-225-245

farmers carry 40' (per side) 115-135-155-165-175-185

4 x 1 min elbow plank

30 minute dog walk in the sleet....the dogs even wanted to come home....

Re: Over 50 Crossfitters Sign In
 

Alden- easy on the Dirt Bike......

12/05/2016 Monday
WU: Run 400M then 3 Rounds
5 pull-up
10 ring rows
10 lunges
15 air-squats

Snatch or Push Press Push Press lite: 3@45 2x, 3@55, 3@55, 2@75
60%/3
65%/3
70%/3
75%/3
(80%/3)2

Back Squat 8@95 2x, 5@135
70%/8
75%/8
78%/8

WOD-
4RFT: 20Min Cap
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#) @35lb bar
15 Bar Facing Burpees
12 C2B PU / band.........:mad:

Made thru 3 rds.

Re: Over 50 Crossfitters Sign In
 

12/6
1 mi dog walk/ row 1000m/ I, Y, T, W
Deload Walking lunges 20, 25, 30 X20 yds
Deload bench press 30, 40, 50 X10
KB swings 35# X6X30

Re: Over 50 Crossfitters Sign In
 

great work as usual guys....

long day at work...no energy today

at the gym

6 minute airdyne bike

3 x 10 20lb wall ball

3 x 10 20kgkb swing

3 x 10 ghd sit up

home for an hour and a bit nap

dinner and half hour dog walk

-12 cel. with the wind chill tonight.....prediction for major snowfall starting tomorrow night and going through to saturday.....:pepper:

Re: Over 50 Crossfitters Sign In
 

clear blue sky here today....minus 20 cel. with the wind chill.....just a nice and brisk day.....


at the gym...

floor press 1 rm 235lbs

bow bar 8-8-8-8 145-155-165-175

decline dbell roll back 8-8-8-8 20-25-25-25

seated fat bar row 8-8-8-8 90-110-120-130

dbell row 8-8-8-8 65-70-75-80

blue band low bar push down 200

Re: Over 50 Crossfitters Sign In
 

clear blue sky here today....minus 20 cel. with the wind chill.....just a nice and brisk day.....


at the gym...

floor press 1 rm 235lbs

bow bar 8-8-8-8 145-155-165-175

decline dbell roll back 8-8-8-8 20-25-25-25

seated fat bar row 8-8-8-8 90-110-120-130

dbell row 8-8-8-8 65-70-75-80

blue band low bar push down 200

Re: Over 50 Crossfitters Sign In
 

28F here Wednesday morning and the rain is here this evening and through the weekend "they" say!! YA!!!

12/06/2016 Tuesaday
WU: RUN 400M
20 ring rows
20 air-squats
20 situps
20 lunges

E2MOM 12 HSPU or DB Press

WOD: MAD MAX- TI think......
3MIN AMRAP
3 Power clean from ground
3 Front Squats
3 Push Press
REST 3MIN
3MIN AMRAP
3 Power clean from ground
3 Front Squats
3 Push Press
REST 3MIN
3MIN AMRAP
3 Power clean from ground
3 Front Squats
3 Push Press

Had to go lite to protect the shouldes on the Push-Press. Went 65lb, 70lb, 85lb. I like this one....

Re: Over 50 Crossfitters Sign In
 

12/08/2016 Thursday

RUN 400M

1-2-3-4-5-6-7-8-9-10
Knee to Elbow/ if you can link t2b together do ghd sit ups
Wall Slide
in between each round
Seated 1 arm d.b. press 5 each side

Work up to a heavy deadlift
5@135, 5@185, 5@205, 3@235, 2@255

Tabata 4 rounds each movement then switch
K.B. Swing
Squat sit
Push Up Plank hold
Handstand Hold
Bar Hang

Wall Slide was interesting, you can really feel in your back between your wings. Notice alittle soreness the next day.

Re: Over 50 Crossfitters Sign In
 

watch those shoulder patrick

minus 4 cel and 10 cm of snow today at work and another 20 cm over night :pepper:

at the gym

6 x 1 otm 2-250lb saftey squat bar squat

8 x 1 otm speed pull 135 lb red bands

zerker good morning belt squat 4 x 8 90 lbs

100 sumo dead lift 135lbs

8 minute bar bell obliques

Re: Over 50 Crossfitters Sign In
 

Great work, Guys.

Tuesday night's low was -8 degrees F, today's high was 45 degrees. Crazy weather but I definitely like above freezing better than negative single digit temps.

12/7
1 mi dog walk/ Row 1000m/ I, Y, T, W X20/ T-spine mobilization
Deadlifts 85, 105 X5/ 130 X3/ 140, 160 X8/ 170 X12
Toes 2 Bar X2X10
Waiter's carry 35# X50 yds each side

12/8
1 mi dog walk/ I, Y, T, W X2X10
OH press 40, 45, 55 X5/ 60, 70 X8/ 75 X13
Pull-ups (with assist band) X3X10

12/9
1 mi dog walk/ I, Y, T, W X10/ row 1000m
Weighted lunges 25, 30 X10 yds/ 40 X20 yds/ 45 X16 yds/ 50 X30 yds

Re: Over 50 Crossfitters Sign In
 

Ya... REALLY need to be careful with the shoulders... We were doing Snatch's yesterday, trying to go slow and lite......during the WOD I could feel I was pushing too much and droped weight mid-wod.:D Feel OK the next day

12/09/2016 Friday
Dyno-Bike 3Min
15 Cradle-rocks
15 sit-ups
15 lunges
15 Pull-ups W/Band:ranting2:
15 Ring rows

Snatch Squat
5 sets of 1 at 55lb
4 sets of 1 at 65lb
2 try sets of 1 at 75lb. could not find balance decieded to quit while I was ahead!!

Back Squat:
3@135lb 4x

WOD:
15Min AMRAP
12 box jumps @ 36in.
9 Power Snatch
6 Bar muscle-up / 6 C2B-banded- 6 ring-rows here

Got 4rounds +7 Did step-ups on the box, been awhile since I jumped 36in.:confused: Have a great weekend all!!

Re: Over 50 Crossfitters Sign In
 

Hello everyone...i'm new here.
This thread seemed intersting,so i joined.
I turned 50 few months ago, been training with weights since 14yrs old.
Really a "hardgainer" never have i gained easy on strenght or muscle :)
For the last, some 8-10 years i have added more and more crossfit aspects to my training, few year ago even dumped the usual bodypart split and nowdays i train more and more crossfit styled bodybuilding training or pure crossfit.
I have a bad knee arthrosis so any kind of jumping, running heavy squats are forbidden, so that in mind i train in a regular gym and do my "own style" of crossfit...and really really enjoy it.
This week i have trained like this:

Today:
Bike 10 min
Wod:
Kettlebell swing 10reps ->
leg raise (on a legraise/dip rack) 10 reps ->
one arm dumbell row 5reps
two warm up round and then 5 rounds with
24kg kettlebell swing -10reps
10 reps on legraises
40kg (about 90lbs) one arm row- 5 reps
I did 5 rounds with 2min rest between each round
Then few sets of curls and tricep presses to finish.

9dec:
At home
Dumbell curls 10reps/12kg db (ca 27lbs) ->
Push ups 10reps
10rounds with 1-2 min rest between rounds.

7dec:
Bike 10min
Light leg presses about 200lbs 20reps x5
Wod
Alternating dumbell upright rows
10reps/20kg (44lbs) ->
Toes to bar 5reps ->
Db hammer curls 10/20kg
5rounds - about 1-2 min rest between rounds
Crosstrainer 15min

4dec:
Consept row 15 min (3139m)
Back extension -> rope pushdowns -> leg raise
3rounds for warm up
Wod:
"romanian deadlift" combined with 500m consept row
5reps on romanian deadlift starting from 100kg (220lbs) adding
10kg each round for as long where i did not get 5 reps anymore
and from there directly to consept row for 500m
5 reps/100kg -> 500m row: 2:07
110kg -> 1:58
120kg (264lbs) ->2:04
130kg -> 2:08
140kg -> 2:15
150kg (330lbs) ->2:14
3reps/160kg -> 2:22

Some pulldowns and french presses to finish

Re: Over 50 Crossfitters Sign In
 

Jan- Welcome in!!! Romainien DeadLift- Just started playing around with those. Admire the weight your using!!! I can barely do them with a 45lb bar!! Trying to find the balance. My left leg is pretty good, but my right leg is horrible. And a Merry Christmas to ya as well!!

Re: Over 50 Crossfitters Sign In
 

welcome jan....nice work.....

gym xmas party last night.....need to remember that makers mark whiskey is for sipping not ski shots......:ranting2:

at the gym this morning anyways....

in one minute as many 3 x dbell bench press starting at 30 lbs....go to 60 lbs

2 x 20 incline dbell press 15 lbs...shoulder was not happy

2 x 20 decline dbell press 35 lb

seated lat bar row 10-10-10-10 45-70-90-100

debell roll back 2 x 10 20lb

100 red band in each hand pull down

snowing heavily here so foot ball and playing in the snow with the dogs for the afternoon....

Re: Over 50 Crossfitters Sign In
 

Jan, Welcome aboard!:welcome:
Great work guys!!

I've been on the road this past week.

[B]6 December:
WU:[/B]
1 mi run
Leg swings on each leg in both directions
10 air squats
10 push ups
1, 2, 3, 4 pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-18-15-12-9-6-3 Reps
Sit ups
25# DB push ups

5:36

[B]7 December
WU:[/B]
1 mi run
SUs
10 leg swings on each leg in both directions
10 Air squats
10 Chin ups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
21-15-9:
Burpees (Yay! Burpees!!)
45# Thrusters
Pull ups

14:11

[B]Evening:[/B]
Helped move an Electrocoat machine that we were demonstrating, sort of like a prowler. Also help lug 40 # paint buckets to get them shipped out. (Nothing like functional fitness! ;) )

[B]8 December:[/B]

1 mi run
SUs
Leg swings
Air squats
10 push ups
1, 2, 3, 4 Pull ups

[B]Evening:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!)

[B]9 December:
WU:[/B]
.5 run
SUs
Leg swings on each leg in both directions
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Barbara
5 rounds:
20 Pull ups
30 Push ups
40 AbMat Sit ups
50 Air squats

3 min rest between rounds

40:12

[I]About a minute slower than 2 years ago. But outside of the 1st round,I got the rounds faster than my last attempt.
Also, got my biannual check up. Most of my numbers are much better than six months ago! :pepper: My doctor tells me I really don't look my age! :D[/I]

[B]Evening:[/B]
1 mi dogwalk

[B]12 December:
WU:[/B]
1 mi run
SUs with DU attempts
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4 pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Elizabeth:
21-15-9
135# Cleans
Ring Dips

11:53
[I]My 2nd fastest Elizabeth time! The cleans felt good! [/I]

[B]Evening:[/B]
1 mi dogwalk

Back squats:
3 @ 225#
3 @ 260#
20 @ 290#

Re: Over 50 Crossfitters Sign In
 

glad to see you were not slacking on your week of traveling bill.....:rofl:

tonight

squating to a 16" box 1 rm 375lbs

front squat 6-6-6-6 185-205-215-225

good mornings 7-7-7-7 65-85-105-125

had to leave early to do an interview with 4 of our local college students about how squamish is changing and what i envision for here over the next 10 and 20 years. hard to believe i have been in this little town for almost 30 years.......

Re: Over 50 Crossfitters Sign In
 

Good Work Gents!! And yes!! The older I get the more I appricate and dread those "functioanl" Movements. Like I say "Keep Movin". Oh and we got like 3.6 inches of rain here in the Sierra foothills. Not bad!!!

12/12/2016 Monday

WU: RUN 2 laps then 2 rounds
10 Push-ups / Ring rows for me
20 lunges
30 sit-ups

Power Snatch 3@35lb 3x, 1@55lb
(65%/2)3

Snatch Pull 3@65, 3@75, 3@85
(75%/3)3

Overhead Squat 3@65lb 3x
(65%/3)3

Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups / w Band:ranting2:
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#) 85lb
30 T2B / K2E Here
30 Push Press (115/80#) 35lb Bar
30 Deadlifts (115/80#) 85lb
30 Wallballs (20/14#)
30 Burpees
30 Double-unders / 90 SU

Took me about 26Min. This was a good work-out. One of the young guys/new did not pace him-self and about died...........Poor Kid:D