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nice work guys......

JT....take care of yourself...sounds like you are starting to fall apart :D

last nite

ultra wide dead lift 1rm 405 lbs

ghd raises 3 x 20

ghd sit ups 3 x 10

reverse hyper 3 x 10 90lbs

hip thrusters 3 x 10 135lbs

w/safety squat bar obliquies 8 minutes

finished day one of no booze :)

Re: Over 50 Crossfitters Sign In
 

nice work guys......

JT....take care of yourself...sounds like you are starting to fall apart :D

last nite

ultra wide dead lift 1rm 405 lbs

ghd raises 3 x 20

ghd sit ups 3 x 10

reverse hyper 3 x 10 90lbs

hip thrusters 3 x 10 135lbs

w/safety squat bar obliquies 8 minutes

finished day one of no booze :)

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Tuesday June 2, 2015

Actual temp 44F when I woke up, wind chill 34. Wind chill? On June 2nd? Really????

Bundled up and went for a nice 3 mile walk, which was surprisingly pain free!
[url]http://www.mapmyrun.com/view_workout?w=1011248947[/url]

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tonite

3 x 20 90lb reverse hyper

3 x 15 one leg good morning saftey squat bar

lying leg side raise 3 x 20 10lb ankle weight

3 rounds

30 sec belt squat walk w/90lb
30 sec 20 kg sumo dead lift

30 sec belt squat walk w/90lb
30 sec 20 kg sumo dead lift

rest 60 seconds

3 rm for time hollow roc hold

:38, :45, :55

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[B]WU:[/B]
400 m run
100 + SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Rows
10 Burpees (YAY! BURPEES!!)
25 Dead bugs

[B]WOD:[/B]
20min AMRAP:
10 Alternating Dumbell Snatches (#50/30)
20 Pull-ups (if pull-up bars are still not available substitute with HSPU or Kettle bell swings) KBS 1.5 Pood
30 Double-Unders (90 SUs)

5 rounds + 10 Alt DB Snatches + 5 KBSs

[I]I was glad I was able to get 5 rounds down. The snatches & the KBS were tough. The SUs were a "rest". Not a bad WOD![/I]

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Wednesday June 3, 2015

Coached basketball.
I was curious how much ground I actually cover during a practice, so I used MapMyRun today and it came out to 2.5 miles. That explains this evening's aches and pains!

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[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
25 Dead Bugs
10 Sit ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Squat Snatch work

Got to 115#. Could not do 125#

Then..
4 Rounds
5 squat snatch at #135 (115#)
10 deadlift at #135 (115#)

7:34

[I]It's frustrating that 115# is as easy as it is & beyond that is dicey! Why did I forget the Burgner Warm Up! I felt good about the metcon, though I wish I could snatch better![/I]

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JT...kinda amazing how much distance you can cover in such a small area eh?.......some days at my job I wonder how much distance I cover walking around my 17,000 foot ware house for 10 hours

last nite

red band external rotation 3 x 20

banded lat rows 3 x 20 red band

speed bench red band 4 x 1 185 lbs

bench press 5-5-rm 180-200-220(3)

tate press 10-10-10 20-30-40

1 arm push down....50 per side....black band

single arm seated row 10-10-10 25-35-40

single arm dbell row 10-10-10 40-50-60

went for an hour mountain bike ride on one of the first trails we ever built in squamish over 20 years ago with a good friend who I have not ridden with in a couple of years....it ..shoulder was achey by end of the ride but nothing real bad this morning....already have more rides in this year than the last 2 years combined :broc: this summer is looking up for riding

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@Cliff, it sure would be interesting to find out!

Thursday June 4, 2015

First day of the 2015 NBA Playoffs.

Walked down to CTown.
Stretched.
Moved a little weight around.
Walked home.

I think I have to accept that how I feel is the "new normal" and figure out what I can do with what I've got. I don't know if that's maturity, resignation, or delusion.

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Cliff - Awesome on the riding!

[B]WU:[/B]
800 m run
100+ SUs
10 leg swings oneach leg in both directions
10 Air Squats
10 Push Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
With a continuously running clock: do one back-squat the first minute, two back-squats the second minute, three back-squats the third minute… continuing as long as you are able.

225#

made it through the 5th minute plus two in the 6th where my knee started felling bad.