Re: Over 50 Crossfitters Sign In
 

Hope you get well soon Pat!

[B]Still @ Base Globo Exile:
WU:[/B]
.55555556 mi Run
100 SUs
DU practice
3 rounds:
10 Push Ups
10 sit ups
10 Air Squats
5 KBS (2 Pood) [I]It got moved over from the Box!! :mad:[/I]
five-step Burgener Warm-Up

[B]WOD:[/B]

Power Snatch: – 3×70%, 2×75%, 1×80%

WOD:
3RF:
Row 250m
10 Squat Clean to Thrusters (95/65)
15 Burpees (Yay Burpees!!)

Did 3X5@ 75#, 2X5 @ 85#, & 1X5 @95#

Subbed 100# DB Squat Clean to Thrusters

Did 1 round in 6:30

[I]Did too many power snatches. And went too heavy on the squat clean to Thrusters. Gave it up do to get to a meeting. Going to try this later on![/I]

Re: Over 50 Crossfitters Sign In
 

Pat - hope you get the ankle back up to snuff soon.

Bill H - don't you hate it when work gets in the way of life? ;)

6/12
WU:
Row 1200m
100 single unders
35# seated KB twists X30
WOD:
35# KB swings X100
4:18
Skills:
Burgner warmup
Hang snatches 10# X10 (yep, testing that forearm) :)

Re: Over 50 Crossfitters Sign In
 

6/13
WU:
Row 1000m
3 sets of pull-ups X10 and squats X10
Bench 45 X10/ 90, 110, 135 X5
Lift:
Bench 145, 165 X5/ 190 X6
WOD: 4 rds for time
Pushups X10
KB swings 35# X20
4:52
Cash out:
25# KB TGU X20

Re: Over 50 Crossfitters Sign In
 

Thursday June 13, 2013

A nice walk,
[url]http://www.mapmyrun.com/workout/302067625?utm_campaign=share&utm_source=facebook&utm_content=226466393[/url]

then Grace, 45#, 2:52 (unbroken).

I chose 45# for Grace b/c I have never finished Grace without stopping. I am working on doing things unbroken. So, I am fishing for the bottom weights at which I can do things unbroken. Did Grace in 2:52 without ever putting the bar down. After a rest, I started again at 55# and did ten in a minute then put it down after discerning that next time I ought to be able to get Grace unbroken at 50# or 55#. Yes doing some heavy C&J will make these light C&J seem lighter and easier, so there will be some heavier work on the docket soon.

Re: Over 50 Crossfitters Sign In
 

6/14 WOD
A. Hang Power Clean, 15:00 to work up to a 3RM
150 (Probably a PR since I don't ever recall doing 3 rep maxes of HPC's.)

+
2 rounds of:
AMRAP 30sec Burpees (as fast as possible)
AMRAP 30sec Airdyne Max Effort
rest 5:00
AMRAP 30sec TnG Power Cleans (65/45)
AMRAP 30sec Row Max Effort (cal)
Rest 5:00

119 reps.
Airdyne did not properly record cals in second round so I took one less than first round, but I think second round was really more since I fumbled getting onto the AD first round. Very pleased with everything this morning. Felt strong and used good form on HPC's and really blasted through 30 seconds of all-out effort.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9041671919/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

06.14.13
Wendler 5/3/1
Month 4, Week 3
Bench Press Day


WARMUP
Pushups
PVC Rollovers

BENCH PRESS
5x155
3x185
4x215
(think I had another rep, but no spotter)

ACCESSORY
Bicycles
Close grip pushups on slam ball

Re: Over 50 Crossfitters Sign In
 

Friday June 14, 2013

Taught some swimming lessons.
Then swam 800 unbroken (alternating 25 crawl, 25 breast stroke) in 20:01

Then did 21-15-9 of 135# deadlifts
6# wall ball shots

Re: Over 50 Crossfitters Sign In
 

Saturday June 15, 2013

No "exercise" today, but for those familiar with CrossFit units of measure, I did a little over 5 "sh*t-tons" of work today. This is measured by the amount of weight (approximately 10,500) pounds moved from below grade (up to 11' below grade) up to and onto a truck. I also did another 2 sh*t-tons of work as measured by swinging an 8# sledge approximately 500 times to bust through a cinder block foundation once it had been revealed by moving the aforementioned 5 sh*t-tons of sh*t. Yes a backhoe would have been the right tool, but for the fact we were working under a building and could barely get ourselves down there.

I also did 5 C&J of an 8"x8"x12' beam that we jacked up under the floor to support the floor weight while we removed the offending cinder block wall. I'm not sure how much it weighed, but it was certainly my PR for C&J of lumber.

I wonder what tomorrow's "WOD" will be....

Re: Over 50 Crossfitters Sign In
 

06.15.13

Swim 300 meters
Also did some work—carrying a couple thousand pounds of bumpers, mats, k-bells, bars, racks etc up out of my basement. Sold all my gear and rejoining the globo today.

The globo, Metro Fitness here in Columbus, is somewhat CF friendly: bumpers, a powerlifting dedicated room, kbells, plyo boxes. Just makes more sense for me than working here at home right now.

Re: Over 50 Crossfitters Sign In
 

06.16.13
Wendler 5/3/1
Month 4, week 3
Squat Day


WARMUP
OHS w/Oly bar

SQUAT
5x195
3x225
4x255

ACCESSORY
20 Box Jumps (30")
20 Janda Crunches