|
Re: Over 50 Crossfitters Sign In
nice work guys....congrats bill on the new grandson.....
today 45 minute dog walk -2 c. with the wind chill about -25 c.....the dogs were not all that thrilled with being outside.... at the gym concentric front squat 7-7-7-7 95-115-135-555 sumo stiff leg dead lift 7-7-7-7 135-185-205-225 blue band 100 seated good mornings back to a regular non holiday routiene .... can not wait..... |
Re: Over 50 Crossfitters Sign In
nice work guys....congrats bill on the new grandson.....
today 45 minute dog walk -2 c. with the wind chill about -25 c.....the dogs were not all that thrilled with being outside.... at the gym concentric front squat 7-7-7-7 95-115-135-555 sumo stiff leg dead lift 7-7-7-7 135-185-205-225 blue band 100 seated good mornings back to a regular non holiday routiene .... can not wait..... |
Re: Over 50 Crossfitters Sign In
Thanks guys! Great work guys!!
1.75 & 1.14 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 Pull Ups 10 1.5 Pood KBS Bench Press: 5 @ 95# 5 @ 110# 22 @ 125# 5x10 @ 75# |
Re: Over 50 Crossfitters Sign In
01/03/2017 Tuesday Bill- Congrats on the Grandson!!
WU: Dyno-bike ride 3Min then 40DU / 80 SU 30 Sit-ups 20 Push-ups 10 Air-squats 40DU / 80 SU Conditioning 5 Rounds, for max reps: 1:00 Row for Calories 1:00 Power Cleans (135/95) 85lb here 1:00 Burpees over Bar 1:00 Rest Got 162 total Skill Conditioning EMOMx10: Odd: 10 TTB + 10 OHS (95/65#) Even: Rest Good Cardio to start the Year |
Re: Over 50 Crossfitters Sign In
Congrats Bill for the grandson. Always fun with new life in the family...
And Cliff...awsome sailing trip you are going to be part of. I have a 28' shaftdriven motorboat and i'm more of a coastal boater, but that kind of trip is truly amazing. Finally we got some snow here, and cold weather...(we are about 60 degrees above the equator) -19C now (-2.2F) so the snow crunches under the shoes when you walk outside... Workouts Jan 2: Mainly Foam roll and strech and mobility - why is it these gets done always too little... Then ciriut of: Hanging from pullup bar -> Plank -> pullups (underhand grip) Hang 1min, 30sec, 1min, 30sec, 45sec Plank 1min x 5 Pullups 5,5,5,5,7reps Floorpress with kettlebells 15/12kg dumbells 15/24kg kb 12/32kg kb (PR) Today Jan 4: One arm row -> Hanging leg raise One arm row (free hand supporting on knee) 10reps: 8kg, 16kg,24kg,32kg,32kg,32kg Hanging leg raise: 10, 10, 10, 10, 10reps Sumo deadlift with kb 15/32kg x2 15/ 2x24kg (one kb in each hand) x2 10x 2x32kg Dumbell lying french press (pause only to grab the another weights) 30/6kg ->12/12kg ->30/6kg ->8/12kg ->18/6kg. Good pump :) Plank 75sec. |
Re: Over 50 Crossfitters Sign In
Nice stuff there Patrick and Jan!! Amazing "rep-age" (Number of reps)!
We've been setting Records here, 50's & 60's (10 & 15 C) though it's getting colder & snow tomorrow! [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 with 1 headstand 10 Push ups 1, 2, 3, 4 Pull ups with 30 sec rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] CrossFit Total: 1RM Back Squat: 295 (1), 305 (1), 325 (1) PR!! :pepper: 1RM Press: 125 (1), 145 (0), 135 (1) 1RM DL: 315 (1), 335 (1), 365 (0) [I]I was actually happy about the press. I hadn't done that in a while. The 1st two DLs went easy & I think I got greedy. oh well! :shrug:[/I] [B]CashOut:[/B] 30 sec Handstand L hold [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
awsome work as usual guys.....
those totals are fun work outs eh? bill...nice numbers major snow storm on the way for f/s/s/m they are calling for upwards of 3 feet before it is all over :pepper::broc: tonight at the gym 1 rm bench press 225....it was a struggle 3 x 7 narrow bench press 115 tate press 6-6-6-6 25-30-35-40 100 illegal grip bench press 45 lb bar death by ring rows got up to 22 minutes 2 x 20 front plate raise 25lb plate |
Re: Over 50 Crossfitters Sign In
01/04/2017 Wednesday
So today was my 2nd time doing YOGA. The class went for 1.25 hours. My first class I noted some "core" work with some stretching and breathing. I'm pretty flexible so that was not too bad. In this 2nd session we had more stretching and concentrated on breathing, but there were LOTS more balance type activities. I started sweating......:rofl: Anyhow, I think I am going to make Wednesday's YOGA nite for a few more sessions. |
Re: Over 50 Crossfitters Sign In
We got 1 to 2 inches and everyone loses a gasket! We couldn't handle 3 feet, Cliff! :rofl: Nice bench work. I can't imagine 100 reps at 45#!
[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 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 10 75# SDHP 15 75# S2O 10 75# Step ups, 20 inch box 4:49 [B]Evening:[/B] Snow shovelling 1 mi dogwalk 7 Pull Ups 10 1.5 KBS Dead lift: 5 @ 195# 5 @ 225# 7 @ 255# 5x8 @ 150# |
Re: Over 50 Crossfitters Sign In
01/05/2017 THURSDAY
WU: 3MIN DYNO-BIKE THEN: 40 DU / 120 SU 10 sit-ups 10 ring-rows 10 push-ups 10 air-squats Strength NFT - but don't take all day 10-9-8-7-6-5-4-3-2-1 Bench Press Chin Up only finished to round 5 Conditioning 7 Min Amrap 3,6,9,12,15,18,21 Toes 2 Bar Burpees got 80 on the AMRAP.... had a head-ache that was upsetting my stomach, I didn't want to be there last night.:mad: |
Re: Over 50 Crossfitters Sign In
Patrick, Nice work there, especially on that AMRAP! Yay! Burpees!!! ;)
1 mi dogwalk :brrr: !!! 10 Burpees (Yay! Burpees!!) 10 Pull Ups Shoulder Press: 5 @ 75# 5 @ 90# 9 @ 100# 5x10 @ 60# |
Re: Over 50 Crossfitters Sign In
hmmmm maybe i will have to try that yoga stuff patrick....i about flexable as a stick.....
bill we got almost a foot today...it was snowing when i woke up at 5 am and just stopped at around 6 pm....snow is in the forcast s/s/m/t/w so who knows how much we will end up with before it is all over tonight at the gym speed squat 10 x 2 otm 225 plus green bands concentric zerker good am 8-8-8-8 95-115-135-155 dbell goblet squat 3 x 20 40lb dbell 6 x 6 ghd raise 6 rounds 10 hollow roc 20 large green band good morning |
Re: Over 50 Crossfitters Sign In
01/07/2017 Saturday
My Son Andrew's 25th B-DAY. Ya Cliff- give Yoga a try. I'm going to keep at it for a bit. WU: Tons of people at the box today on a rainy day.... Various movements inside the gym. Clean & Jerk: and some Power Cleans too. 3@75lb, 3@ 95Lb, 3@115, couple sq. cleans and power cleans @ 125lb. failure on Jerk at 125. WOD: 4 Man 25Min AMRAP 100 PU 100 Sit-ups 100 Push-ups 100 1 arm DB snatch 100 Air-squats 100 Cal. row Our team made thru 2 rounds. Not bad.. made my back feel better as I had tweaked it alittle on the Failed C&J. |
Re: Over 50 Crossfitters Sign In
snow day yesterday.....dog walk....football....go sea hawks....
this morning at the gym speed bench 9 x 3 red bands 125 lbs 3 board bench press 3-3-3-3-3-3 155-165-195-205-215-225 dbell bench 4 x 6 45lb wide grip mag row 8-8-8-8-8-8 70-80-90-100-110-120 dog walk....foot ball....go pittsburg....get ready for 20-25 cm of snow.... |
Re: Over 50 Crossfitters Sign In
Funny thing...i just about a week ago said to my wife that i would like to try on some kind of yoga...then i read here that some of you guys have already gone to the lesson...
Jan-8: One arm row (with kb) -> KB swing One arm rows 10 reps: 8,16,24,32,32,32,32,32kg Kb swings 10 reps: 8,16,24,32,24,32,24,32 kg Ab ciriut: 1min of each, about 10 sec rest between exercises -crunch -cross knee crunch -lying leg raise -cykle cross crunch -flutter kicks -heel touch -plank -superman Pushups 5,10,15,20 reps Mon jan-9: Some overall warm-ups and strech Db clean: 10 reps: 6kg db's x2 12kg db's x3 Home version 'LINDA' 10,9,8,7,6,5,4,3,2,1 of: Stiffleg deads with 32kg kb's Pushups with pushup- handles Clean with 24kg kb's 20:07 min, not so pleased with the time...thougt i'd do better... Weak link was the clean, i cleaned so that the Kb's were outside the things, not in between legs. I have not done much of those... |
Re: Over 50 Crossfitters Sign In
Nice stuff guys!! Jan, Linda is one tough nasty girl! Great job!
[B]WU:[/B] 1 mi run 5 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!!) Side hand walks off of a box [B]WOD:[/B] 3 RFT: 50 cal row 450 SUs 50 Walking Lunges 27:29 The SUs were the choke point in this one. I got better in the last rounds. [B]Evening:[/B] 1 mi dogwalk 10 Pull Ups 10 1.5 KBS Back Squat: 3 @ 195# 3 @ 215# 20 @ 245# 5x10 @ 135# |
Re: Over 50 Crossfitters Sign In
[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 15 sec Handstand Butterfly Hold 10 Burpees (Yay! Burpees!!) 1 215# Front Squat [B]WOD:[/B] Ring Push Up Ladder BW Front Squat Ladder 22 Rounds on Ring Push Ups Dropped the 1st FS!!!! :ranting2: [B]Evening:[/B] 1 mi dogwalk 10 Chin Ups 10 1.5 Pood KBS Bench Press: 3 @ 105# 3 @ 120# 17 @ 135# 5x10 @ 75# |
Re: Over 50 Crossfitters Sign In
nice wod there bill....
last night s/s w/green bands 1 rm 285lbs concentric front squat 3-3-3-3-3-3 155-175-195-215-225-235 dropped 2 10 plates on my foot and called it a day....went home and watched one of the best college foot ball games ever....those kids played their hearts out tonight 10,000 m row 43:35 worked out my work frustrations...... |
Re: Over 50 Crossfitters Sign In
Ya the FB Game was awesome Monday night!! Happy to see a team that ALA did not wear-out!!
01/10/2017 Tuesday WU: 3 Rounds 60 SU 10 Push-ups 20 Lunges Conditioning Warm-up to a few heavy DeaD's "Marston" AMRAP 20: 1 Deadlift (315/205#) 185lb for me 10 T2B 15 Barbell Burpees got 7rd + 1 Dead and 4 T2B. 105 Burpees for ya Bill!!!!:D Gymnastics Conditioning For time: 50 Strict HSPU Use d.b.s or a bar to scale. did 50 Stict Press w/45lb Bar. Got 4:59 |
Re: Over 50 Crossfitters Sign In
Thanks Cliff! My shoulder really felt it afterwards!!
Patrick, nice WOD there! Yay! Burpees!!:rofl: [B]WU:[/B] 1 mi run (Outside!!! :kicking0:) 10 10 SUs with a DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 1, 2, 3, 4 Pull ups with 30 sec rest between sets Handstand hold 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 15 min AMRAP: 9 115# Dead lifts 12 HRPUs 15 24" Box Jumps 4 rounds + 9 DLs + 12 HRPUs + 14 Box Jumps [I]ONE box jump LESS than two years ago! :ranting2: I felt like I was keeping a good pace, especially with the DUs & HRPUs (though I just did Push Ups 2 years ago) The Box Jumps were the bottleneck in this one. They seemed to help if I got close to the box & squatted low before the jump. Wished it could've gotten more reps in.[/I] [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
great job as usual guys
1 rm football bar wide grip red bands 175lbs 15 lb pr:pepper: narrow grip 6-6-6-6 95-115-135-155 wide grip bp 20-20 95-115 tri ext 20-20-20 30-40-45 flat bench med rogue grip row 20-20-20-20-20-20 45-50-55-55-55-55 120 red band pull aparts |
Re: Over 50 Crossfitters Sign In
Good work Gents. Cliff another 10K Row, I have yet to go 10K.
01/11/2017 Wednesday YOGA tonight, my third session, New movements and working on the breathing. Still figuring it out and trying to keep up. I think I'll need to give Yoga a 10-12 session "try". |
Re: Over 50 Crossfitters Sign In
Good workouts here again:
Awsome rowing Cliff..43:35 for 10k is very motivational for me..my best is 45min...have you ever tried the half marathon? Patric: that "marston" wod seemed interesting.. Yesterday evening: Rear delt rows+hold with rubber-band 4x10reps WOD: amrap 30min Sit-ups 10reps Sumo dead's with 32kg KB 10reps Pullups (underhand grip) 5reps 13 rounds Rubber band tricep pushdowns and overhead extensions 6x10reps Wod's 13rounds...did not push to the limit, idea was to work steady all the way, was a good wod. I got unbroken 5reps of pullups in the first 8 rounds, then 4+1 and only on the last round 3+1+1 im satisfied of those. Sumo deadlifts seems to be a good exercise for bad knees..slowly down focusing on the muscles then faster upwards..tensing extra on the quads at the top :) |
Re: Over 50 Crossfitters Sign In
Cool stuff guys!! Way to go on that bench PR, Cliff! Patrick, have you read Kelly Starrett's book "Being a Supple Leopard"? He talks about lifting, mobilization, and being able to do yoga. Jan, I really like SDHPs using kettle bells. Nice job on those AMRAPs!
1 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 Pull Ups 10 KBS 10 Dead Lifts: 3 @ 210# 3 @ 240# 11 @ 270# 5x8 @ 150# |
Re: Over 50 Crossfitters Sign In
thanks bill...funny how the numbers keep going up with the cleaner i eat and the less beer i drink....:D
jan...funny you mention the half marathon....did one tonight 21,097 m 1:35:32 only one calf cramp at about 2600 m. left suffered through it.....going to try a full pull marathon january 31st.... |
Re: Over 50 Crossfitters Sign In
Today:
New PR on the 10000m C2 row 44:12min Pizza tastes good afterwards :) |
Re: Over 50 Crossfitters Sign In
Wow! The longest I've ever spent on the rower was 30 min!! And I only got about 6k and change!!:bowdown: Awesome work Jan and Cliff!!
[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 a 30 second rest between sets [B]WOD:[/B] 21-15-9: Bar facing Burpees (Yay! Burpees!!) 95 hang power cleans 13:00.66 [I]But who's counting? :D Push through on the burpees (Yay! Burpees!!) and hang onto the bar was the way to do this one! Jumping directly over the bar helped! [/I] [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
nice work jan congrats on the pr and yes the pizza, ceaser salad and cold beers sure were tasty afterward :D
it does suck bill but i find if i just turn off my brain and play rowing games in my mind .... like only 784 more strokes and then count to 100 strokes...or whatever to take my mind off the task at hand..... tenativly we have feb 1 at 4 p.m. set for at least 3 of us and up to as many as 6 (cause that's all the ergs the gym has) we are going to try a full pull marathon.... 42,195 m i am certainly glad to know i have at least 2 other dumb friends :rofl: whatever happens i leave for mexico the next day for 10 days or r and r so what the heck..... last night....leg night...legs were tired so i worked out with the lighter lifters speed squat red band 10 x 2 otm 135 lbs speed pulls 8 x 1 otm 135 red bands rhino harness belt squat walk 5 min 90 lbs....2 2:30 sets 200 sit ups |
Re: Over 50 Crossfitters Sign In
Cliff, that's going to be one heck of a row! I try to do 10 hard pulls followed by 3 easy ones them 8 followed by 3 easy then 6 hard ones... It sort of breaks up the distance. Good luck!
1 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 Pull ups 10 1.5 Pood KBS Shoulder Press: 3 @ 85# 3 @ 95# 6 @ 110# |
Re: Over 50 Crossfitters Sign In
thanks bill....so far there are 4 of us now...and i talked to 2 more fools at the gym this morning
had to go to a celebration of life for a chap who i have known for about 20 years yesterday.....57 years old....super fit....huge mountain biker and all round good guy.....went into the hospital for a routine operation....got a bug there and died....hit a lot of us pretty hard......all the more reason for my 2017 slogan..."to have more adventures" today at the gym speed bench 9 x 3 105 red bands mega bow 6-6-6-6 145-155-165-175 bent row rouge grip 4 x 6 45 lbs incline pushup various grips 6 x 10 seated narrow grip 100....45 lbs . |
Re: Over 50 Crossfitters Sign In
January 14:
Foamroll and strech Floor press: 10reps/12kg x 4 sets 5/24kg Kettlebells x 4sets 5/32kg Kb x 3 sets Db alternate upright row: 10/12kg x 10sets Mob+Strech Today: Db one arm snatch: 10/6kg 30/6kg 100/ 12kg :) SquatUpright row (Bill i think these are those SDHP, i just call then different) 10/24kg 5/32kg as warmup, then: EMOM 10/24kg each other minute 5/32kg 20min Hanging leg raise 2x15reps Cliff, that marathon is going to be awsome...and hard...good luck! Maybe i'll row my first ever half marathon that day :) Sorry about the loss of your friend - horrible how fast everything can change. You have a good slogan! My oldest son is very much into Parkour and he and his best buddy did a video in 2013 [url]https://youtu.be/Zq2AXmaN6fo[/url] (can not be seen on mobile devices) The more i looked at the video the more i started to listen to the music they chose to the video, and if you look, or have you seen 'thirty second to mars' band and their video Do or Die [url]https://youtu.be/GC63HGcsfEg[/url] it suits your slogan good! |
Re: Over 50 Crossfitters Sign In
January 14:
Foamroll and strech Floor press: 10reps/12kg x 4 sets 5/24kg Kettlebells x 4sets 5/32kg Kb x 3 sets Db alternate upright row: 10/12kg x 10sets Mob+Strech Today: Db one arm snatch: 10/6kg 30/6kg 100/ 12kg :) SquatUpright row (Bill i think these are those SDHP, i just call then different) 10/24kg 5/32kg as warmup, then: EMOM 10/24kg each other minute 5/32kg 20min Hanging leg raise 2x15reps Cliff, that marathon is going to be awsome...and hard...good luck! Maybe i'll row my first ever half marathon that day :) Sorry about the loss of your friend - horrible how fast everything can change. You have a good slogan! My oldest son is very much into Parkour and he and his best buddy did a video in 2013 [url]https://youtu.be/Zq2AXmaN6fo[/url] (can not be seen on mobile devices) The more i looked at the video the more i started to listen to the music they chose to the video, and if you look, or have you seen 'thirty second to mars' band and their video Do or Die [url]https://youtu.be/GC63HGcsfEg[/url] it suits your slogan good! |
Re: Over 50 Crossfitters Sign In
Cliff, I am so sorry to hear about your loss! Your friend sounds like a great guy!:( Your slogan sounds like an awesome way to remember him! L'chaim!
Jan, SDHPs are Sumo Dead lift High Pulls Great work guys! 1 mi dogwalk 10 Burpees (yay! Burpees!!) 10 Pull ups Back Squats: 5 @ 215# 3 @ 240# 22 @ 270# 5x10 @ 140 |
Re: Over 50 Crossfitters Sign In
@Cliff - Sorry to hear about the loss of your friend. Yes, staying away from the hospital is the best thing any of us can do at our age. I lost an employee who survived open heart surgery but died from a skin infection he got in the hospital.
Happy New Year, everyone. I've been laying low. I tweaked my back around New Years Day and had to take it easy for a while to ensure I would be able to ski on the planned start date of our ski vacation. The good news is that the back settled down and I was able to start skiing on 9 Jan. Week 1 - 6 days of skiing; 2 days at Breckenridge, 4 days at Keystone. Took three days of lessons at Keystone and got moved up to level 7 (expert skier). Getting moved up from level 6 was the easy part. The next "promotion" will take a while; there will be a lot of improvement needed to move up to the next level. Skiing the bumps on black slopes is a great way to understand just how much work I need. :rofl: |
Re: Over 50 Crossfitters Sign In
thanks guys.....i said to my wife on the way to the service "i guess we will better start getting ready to go to more of these in the not so distance future" :(
jan we will be starting the row feb 1 at 4 pm b.c. time.....join in for the fun...we are now up to 4 guys and one girl....one more spot....lots of weird looks when i asked the question and then a moment of realization of what i was asking and then a resounding no...one of my buddies doing it with me said to me at the gym tonight..."hey you know i was looking up the full marathon on the internet over the weekend and they recomend training for 3 -4 months" and then we both looked at each other and said "what can go wrong then" :rofl: alden.....what a great way to spend 6 days....esp there....congrats on moving up to expert :pepper::pepper: tonight at the gym 4 mat dead lift 1 rm 485lbs 10 lb pr:kicking0: frog stance dead lift 6-6-6-6 `135-165-185-205 back steping lunge 4 x 8 16 kg kb each hand forward lunge 2 x 20 20 dbell each hand 100 large green band standing ab 150 red band in each hand good mornings keep up the great work guys.... |
Re: Over 50 Crossfitters Sign In
Alden, Sorry to hear about your back. Glad to hear you're doing better. Best of luck on the Skiing!!
Cliff, Awesome on the Dead lift PR!! :pepper::pepper::bowdown: You are closing in on 500#!!! [B]WU:[/B] 1 mi run (Outside!!) 10 10 SUs with a DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 1, 2, 3, 4 Pullups with 30 seconds rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 3-3-3-3-3 Snatch: 45#(3), 65#(3), 75#(3), 95#(3), 105#(3), 115#(3) [I]Was VERY happy I made the 115# Snatches [/I] Then… 3 rnds for time row 500m 20 hand release push-ups 10 Handstand push-ups [I]Did the HSPUs belly to wall;[/I] 10:44 [I]Clipped 1:09 off my last attempt at this on 20 Jan 15!![/I] [B]Evening:[/B] 1 mi dogwalk 10 Pull ups Bench Press: 5 @ 115# 3 @ 130# 16 @ 145# 5x10 @ 75# |
Re: Over 50 Crossfitters Sign In
thanks bill....funny you should mention 500 lbs...that is what hit me as i was driving away from the gym...only 15 more to go....
tonight 10,000 m. row 45ish minutes.....was messing around with pacing....2:30 is slow...i stuggled with it for about 5,000 and then went up to 2:15 which felt way more comfortable i am going to do some more reading about pacing and marathons....i just want to finish the dang thing and not die..... 30 dog walk in monsoon rain conditions.....the dogs even wanted to go home... |
Re: Over 50 Crossfitters Sign In
Today:
Ciriut: Renegade row 10,10,10,10/6kg db's 10/12kg(ca27lbs) db x2 Lying leg raise 10,10,10,10,10 "spiderman" 10,10,10,10,10 Bench dips 10,10,10,10,10 Pullups (underhand grip) 3,8,8,8,5,4 reps One arm lying french press wit Kb 15/8kg (ca18lbs), 5/16kg (ca35lbs), 15/8kg,5/16kg 15/8kg,5/16kg 1negative rep/24kg (ca53lbs) x 3 5/16kg, 13/8kg,5/16kg,11/8kg Hammer curls 15/12kg x 4 Cliff...and others...about the rowing technique... How do you guys row?? If i understanded right the people who competes in rowing rows with the resistance as light as 3-6 on the machine. I've tried it but i just can't get it, i row with the resistance at 10... I've been learned that breathe in with the nose when you bend your legs and "go back" with the seat, and breathe out from the mouth when you straight your legs and row. In with the nose, out from the mouth... In the beginning i had to really consentarte to this technique, but when i learned it, it's the only way. I row with a pace of 22-23 rows (do you say strokes in english?) can be as low as 19rows/minute, most often around 22-23/min, seldom faster than 26/min. But as much as i look at the speed (for example 2:20/500m) as much i keep the pace of rowings/minute the same. If i row with intervals, slow pace with about 22/min, sprint then faster, but whatever it is i try to keep it the same the hole sprint. When marathon rowing you probably have to think and make a plan about nutrition for the performance. Are you Cliff going to carb load the previous day/ the morning of the rowing day? What about nutrition during the marathon? Good quality "organic" sea salt or himalayan salt (the pink one) has all the minerals left, (when the normal white natriumchlorid is "only poison" to humans), is a must in the waterbottle in my opinion, some bcaa or eaa amino acids also, then some sort of carbs wich don't affect the stomach during the marathon. Mild amounts of Maltodextrin, Vitargo?? What do you use?? Good prescription is the "old-school" "during-training-drink": -7teaspoons of Indian-sugar (here in Finland it's named Indian sugar, i think it is Raw Cane Sugar in english- has all vitamins and minerals left) -1 teaspoon of Himalayan salt (or good sea salt) mixed in a bottle of about 7-8dl (about 25oz) Drink gradually half of it 15-20min before exercise then fill the bottle again with water and drink the rest during exercise. Have you guys ever tried something similar? What/how do you people prepare for trainingsessions? I have a friend who bicykles long distance and i told him to try this drink...he tried, and when i asked him what he liked he answered 'tastes awful' i asked how did the bicykling go, he answered 'never gone better'... |
Re: Over 50 Crossfitters Sign In
Jan, That's funny!! :rofl: I've never been rowing any where near that distance so I can't comment on what to fuel during a long row. I try to treat each stroke/pull like a sumo dead lift high pull: legs, hips, and arms. I set the rower to 5, almost 6. My rate is usually 3 half pulls to get going then 10 hard pulls followed by 3 half pulls, then 8 hard pulls, then 3 half pulls, then 6 hard pulls, 3 half pulls, 4 hard pulls and so on till it's done. I'm not sure how it would work for 10k+ m, but that's how I'd approach it.
That must've been some rain for the dogs to pack it in, Cliff! [B]WU:[/B] 500 m row 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 10 Burpees (Yay! Burpees!!) 10 Standing Wrist Push Ups Handstand frog to tuck attempt [B]WOD:[/B] 25 min AMRAP: 3 135#Thrusters 10 C2B Pull Ups 400m run 4 rounds + 3 Thrusters + 10 C2Bs [I]This had 2 less thrusters than two years ago. I was able to get almost a full round more than two years ago. At least my arm & shin weren't bothering me this time![/I] [B]Evening:[/B] 1 mi dogwalk |
Re: Over 50 Crossfitters Sign In
bill....i was tempted to go to the lumber store and get the supplies for an ark....the rivers around here sure came up high in 24 hours.....
jan.....i have done about 10 10,000m rows...i found setting the damper at 4.5 to 5 works great for me...i row at about 2:10-2:15 /500 and 19-23 spm for most of it and depending on how i feel work that rate up over the last 2,000 1:55 to 2:05 and 27-32 spm and then again depending on how i feel just crank it out for the last 150 m i think it really is an individual preferance as to what works best....i tried 2:30 and 20 spm last night and it was s l o w for the marathon i am going to set the pace boat for 2:20 which should allow me to row at 2:15 and let the pace boat catch up during rest periods... as for nutrition...i was going to drink a ton of beer and have a large meat pizza about half and hour before starting and see what happens....:D seriously i was not planning on changing much from the way we usually eat just more of the good veggies. i have been doing the zone block thing for a few months and it has been working for me. i aim for 20 blocks a day but starting monday morning before the row i will bump up the carbs (pretty much stuff my self as full as i can with them) but keep the protein and fat the same. (as an aside at the gym tonight i put up the sixth PR for me for the month on the gyms PR white board....there really is something to the eating properly) then during the event i will have yourgret and granola to eat each 10,000m and possibly some clif gel blocks to drink i have some stuff called Q energy powder which is a natural type gatorade with zero sugar and tons of good b type vitamins and other weird natural stuff along with water.....then when we finish comes the beer :pepper: as for rowing technique i just flail around with legs, hips, arms and hope for the best....i try to bring the handle just below my chest....my shoulders have so little mobility i kinda just let them go where they want to and it seems to work out...i know i could use some help here but i will have 42,000 m. to get it figured out i guess tonight at the gym 9 pin press 265 pr :pepper: 11 pin press 270 pr:pepper: dbell bench 21-21-15-15-9-9 35-40-45-50-55-60 1 arm row 10-10-10-10 40-50-60-70 seated mag row 10-10-10-10 70-80-90-100 45 minute dog walk |
| All times are GMT -7. The time now is 09:47 AM. |
CrossFit is a registered trademark of CrossFit Inc.