Re: Over 50 Crossfitters Sign In
 

Short WOD tonight. Mostly worked on box squats. Practiced with just the bar and then worked our way up to some weight...about 105#. Then added bands! That was a challenge.

Did 10x2 reps with 75# and the yellow bands. Followed by a burnout with just the bar x 10.

Warm-up of burpees and toes-to-hands.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;1003479]this post may take some time. Going to be away from crossfit for a while. Evidently when I did the B4B benefit workout, I had a heart attack. I noted some fatique and mild pressure pain in chest. Went to work for most of next week. The continued shortness of breath and fatique were concerning. Went to see a doc friend at a local urgent care center. He sent me to hospital. Got hooked up with a cardiologist and had an angiogram. I am now on blood pressure meds and a statin. However prior to this no EKG noted any issue except some bradycardia. Also my cholesterol is usually around 160-165. Turns out I had a heart attack somewhere in my past and as one coronary artery was clogging up, my heart was enlarging other vesicles to create its own bypass. This happened because of my intense exercise over a long period of time. Two of the three docs I have dealt with over the past week are strongly encouraging me to gradually get back into the intense exercise. The third I will be consulting with next week.

So I won't have much to post over the next month. I will be checking in and making sure that the rest of you continue to work hard and stay healthy--perhaps in ways that most of us, at least in using standard means, will ever know.[/QUOTE]

:yikes: Pat we all know you're a beast, but two heart attacks and you just kept going!? Now I've heard it all! Only on a Crossfit board [B](YAY CROSSFIT).[/B] Best wishes for a speedy recovery to one of the strongest guys I know, I'll pray for you!!
So your cholesterol is not high and blockage anyway?

Re: Over 50 Crossfitters Sign In
 

crazy story pat. hope you are back in the gym quickly. when i read the numbers you put up you inspire me to be where you are when i am your age. get well soon.

last nite

buy in

21-15-9
16 kg kb swing
air squats

400 m run

10 box jumps adding 2" per jump....last jump was at 30"

then

12 rounds

2 back squat at 250
4 16 kg kb swings
10 high bar green band good moringins

11:24

slow time felt like crap in part i think due to lack of good nites sleep and poor eating through day.

Re: Over 50 Crossfitters Sign In
 

11/10 WOD

Front Squat:
5-5-5-5-5
95-135-155-165-175f(3 only)

Followed by:
AMRAP 6 Min
5 Medball Burpees
10 Medball Cleans
15 Medball V-twists
4 rounds plus 5 burpees plus 6 cleans @ 20#.

I should have gotten at least one more FS at 175#. The third rep was hard and my internal voice said, "You've got 2 more of these." I collapsed at the thought. Bastard.
AMRAP was fun. Burpees not bad at only 5. Cleans were all, well, clean, but tiring. V-twists all done without break except for last set. Huge class this morning, Zach coaching, good times.

Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE]Front Squat:
5-5-5-5-5
95-135-155-165-175f(3 only)[/QUOTE]

How long does it take you to do this??

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Deb Borbone;1003786]How long does it take you to do this??[/QUOTE]

We spent about 20 minutes doing front squats. Busy gym, we were sharing bars, and there were three people on my bar. For the most part our weights were the same, so little time was spent changing weights. Rest was basically just the time the other guys were lifting, except I took a little extra time when it got to me at 175.

Claw

Re: Over 50 Crossfitters Sign In
 

Claw, David - Yay! Burpees!

Great job on the front squats, Claw! If you can keep those elbows up, you have 'em. I know easier said than done!

Cliff - Awesome on those box jumps! The highest I ever got was 28"!

[B]WU:[/B]
Hollow rock work
80ft:
-Karaokes
-Side step squats
-plank walks

Clean practice

[B]WOD:[/B]
6 RFT:
6 75# Squat Cleans
10 RIng Push Ups

10:43
[I]Used light weight after my Snatch debacle on Tuesday. I'm muscling them more than I should (need to work the hip extension MUCH more). But my squating while catching the bar was much better![/I]

Re: Over 50 Crossfitters Sign In
 

Welcome back John Scott

Best wishes to you Pat, Hope your back lifting soon

got behind on my posts so just to get caught up

WODs on
10/31
11/1
11/2
11/7
11/8
11/9

today 11/10
WOD 3 rounds :40 work :20 rest
:40 O/H squats @ 75# rest :20
:40 wall climb rest:20
:40 KB push press @ 30# each arm :20 rest
:40 BJ @ 24" :20 rest
:40 ABmat situp :20 rest
Total movements 175

m/57/180

Re: Over 50 Crossfitters Sign In
 

[QUOTE]We spent about 20 minutes doing front squats. Busy gym, we were sharing bars, and there were three people on my bar. For the most part our weights were the same, so little time was spent changing weights. Rest was basically just the time the other guys were lifting, except I took a little extra time when it got to me at 175.
[/QUOTE]wow, you guys are strong squatters, I would LOVE to be able to do a 20 min 5x5....

[B]11_10_11 Thursday[/B]

What a messed up day; probs at home, probs at work, brought the wrong program to gym (from last microcycle) b/c the workout was almost identical - except I shouldve done more power snatching, and shouldve snatched up to 47 not 45.

Warmup

[B]Powersnatch + OHS[/B]
25kg/2+2
30kg/2+2
35kg/2+1 (3)
all easy & w/leg pull. Nick said, if you can powersnatch that 35 like that and land straight legs you should have no prob doing 50k snatch.
[B]Snatch[/B]
35kg/2
40kg/2 I did this 4 times, no problem w snatch, good leg pull, my left elbow kept bending in my catch. Nick said my pulls were good, bar was there, freaking light weight, stick the damn catch. Again - miss, spit! I was throwing off the plates to go down. He said, no, "If you dont wanna do it just go home, youre way too docile." Tried again, no go. He finally said, stop it, you supposed to do a double, you did more than 5 snatches at 40. whats next. 47 (I remembered that much). I was loading and he said, disgusted, you put on 45? I told you 42, you put 45 on!! (I didnt hear the 42). Ok then, even better - you snatch 45!
45kg miss. pull fine, dropped it a tiny bit forward (toes)
45kg fine! walked it forward a bit getting up. He said, THAT'S a snatch.
He said when he left it was a nice comeback and light a fire under my own a$$ next time. Disappointed i didn't go for 47.
[B]Snatch Pull from Hang[/B]
46kg/3 (3)
[B]Drop Snatch[/B]
30kg/3
35kg/2
40kg/2 (dropped 40 once)
[B]Backsquat[/B]
40kg/3
50kg/3
50kg/3 (miscue shoulda been 55)
55kg/3
60kg/2 (3)

Re: Over 50 Crossfitters Sign In
 

william i did you rowing ladder tonite it was pure evil but in a good way:D

you were right the middle is the worst with the 20 and 30 second recoverys. the 40 and 50 seconds were almost o.k.

did 3028m.

can not believe how much i was sweating after only rowing for 10 minutes.:)

what's next?