Re: Over 50 Crossfitters Sign In
 

[B]05.18.2010-Tuesday-Day 2[/B]
AM: 30 Burpees 12# Vest

[B]WOD:[/B]
3 rounds for time of:
30 walking lunges (total steps)
30 pendulum push-ups
30 ring rows
30 med ball cleans
With a 35# plate (15# for women), perform 30 walking lunges holding the plate overhead. Then drop the plate on the floor, and perform 30 pendulum push-ups: one hand on the floor, one hand on the plate, switch hands each rep.
As RX'd = pendulum push-ups, switching hands in the air (at top of push-up)
Modified = pendulum push-ups, stepping hands on and off bumper plate
[B]22:47 Rx [/B]pbly shouldnt hve held a 15# plate over my head with the shoulder problem but i did anyway.
This was a butt burner!!! I was dead last!

PostWod:
Row 500
Stretch....
row 10# left subscap

Re: Over 50 Crossfitters Sign In
 

WU:

100m run
100m run backwards
100m sidestep (right side lead)
100m sidestep (left side lead)
100m run faster than 1st 100m

WOD:

Annie
150 single unders, 50 sit-ups;
120 single unders, 40 sit-ups;
90 single unders, 30 sit-ups;
60 single unders, 20 sit-ups;
30 single unders, 10 sit-ups
16:27


Jumping rope is NOT my bag!


10 Australian rows
12 pull-ups (3 sets of 4)
5 ring dips


5 Burpees (Yay, Burpees!) while coming across the Crossfit Facbook post on my wall. (Don't look at Facebook while eating a bowl of chili! :icon_spee)

Re: Over 50 Crossfitters Sign In
 

WU GHD back extensions 20 GHD situps 30 20# wall ball 20

WOD AMRAP 1n 5:00
7 95# power cleans to O/H squats
5 ring dips

2 rounds O/H squats came pretty hard
5:00 rest

WOD AMRAP in 5:00
5 Burpees
3 C2B pullup
9 rounds

CONGRATS Mongo on your masters

m/55/178 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

Fran
3 Rounds for time:
21 - 15 - 9

165 lb thrusters to 14" med ball
Jumping pull ups

36:39

Every time I hit that med ball it gave me inspiration to keep going. Being able to squat again is wonderful (still ugly and lopsided but its getting better with every effort). I posted previously about running on Sunday (Jerry) and my knee not hurting too. CrossFit is making me a better man.

Re: Over 50 Crossfitters Sign In
 

[quote=Bill Houghton;785736]Fran
3 Rounds for time:
21 - 15 - 9

[I][B]165 lb thrusters [/B][/I]to 14" med ball
Jumping pull ups

36:39

Every time I hit that med ball it gave me inspiration to keep going. Being able to squat again is wonderful (still ugly and lopsided but its getting better with every effort). I posted previously about running on Sunday (Jerry) and my knee not hurting too. CrossFit is making me a better man.[/quote]

Bill, that is a SERIOUSLY HEAVY "FRAN!" Congrats on the hard work!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;785801]Bill, that is a SERIOUSLY HEAVY "FRAN!" Congrats on the hard work![/QUOTE]

Arrrgggghhhh! :yikes:

It was [SIZE="4"]65 lbs[/SIZE], NOT 165. This morning it feels like it was 165!

Re: Over 50 Crossfitters Sign In
 

WOD

lite fran
30 kg
21-15-9

3 rounds
cgbpress 60 kg 8 reps
ctbpu 6 reps

3 rounds
5 burpee with pull ups

3 rounds
16 kg dumbell
6 reps hammer curls and military press

15 minute run
================================
tomorrow rest and then friday I try the regional master WODS and will post times and weight o the 1 rep thruster max

nice day from sunny milano !!!!

Re: Over 50 Crossfitters Sign In
 

[B]5-17-10[/B]
WU: C2 1600m=7:06/pullups/situps/ring dips/bar OHS/pushups/dragon flags/40# KB step-ups/DU work

Starr Back Rehab
HPC
10x65#/10x75#/10x85#
5x95#/5x105#
1x115#/1x125#/1x135#/1x145#/1x155#/1x165[COLOR="Red"]F[/COLOR]/1x165#

[B]5-18-10[/B]
WU: BW squats/ring pushups/20# WB shots/heel jumps/dips/135# DL

Starr Back Rehab
Push Jerk
10x65#/10x85#/10x95#
5x115#
1x135#/1x145#/1x155#/1x165#/1x175#[COLOR="red"]F[/COLOR]/1x175#

WOD: 3RFT of 150 Singleunders/50 Abmat situps
10:06

Re: Over 50 Crossfitters Sign In
 

05.18.10: Rest

05.19.10
Month 3, Week 2, Wendler 5/3/1, Back Squat day

WARMUP:
BS
5x115
5x145
3x175
Full Body Stretch

STRENGTH:
BS
3x200
3x225
4x255

WOD:
50 flutter kicks (4 ct.)
50 box jumps (20")
4:44

Re: Over 50 Crossfitters Sign In
 

[B]5-19-10[/B]
WU: Shoulder pass throughs/burpee pullups/benchpressx65#, 85#, 105#/kickouts/lunges/false grip pullups (these were hard)/Kane squatsx45#, 65#, 85#

WOD: 4 RFT of
400m C2 row
15 x burpees
14:47