Re: Over 50 Crossfitters Sign In
 

[QUOTE=Michael Pollak;1176156]7/2

WOD

For Time:

[B]Dead Lifts x 24 @ 315[/B]

Box Jumps x 32 @ 30"

KB Swings 55lb x 40

Pull Ups x 48

13:26

Post WOD.

4x15 barbell curls
4x15 band tricep extensions[/QUOTE]

Da Faq?! Damn, nice work Mike.

07.05.13
Wendler 5/3/1
Month 5, Week 2
Squat Day


WARMUP
OHS w/Oly bar

SQUAT
3x195
3x225
5x255

ACCESSORY
Front Squats w/Oly bar
Janda Crunches
30" Box Jumps

Re: Over 50 Crossfitters Sign In
 

very nice work everyone over the last couple of days.

last nite

4 round for time

500 m row (was susposed to be a run but that nagging foot injury is trying to make a come back)
10 seated 16" box jumps to 24" box
15 ring rows )shoulder felt o.k. this morning)

15:52

100 single red band pull aparts

3 x 8 3lb(whoo hoo) rear seated dealt raises (real real bad range of motion)

3 x 10 1/2 ghd sit ups 20 lb slam ball

and for today after 3 years of talking about it it is venince beach day at the gym.

not quite sure what all is going to happen but think cut off jeans, posing, squats, donkey calf raises..........:pepper: i had to dig deep in my closet to find something to wear.....:D

Re: Over 50 Crossfitters Sign In
 

Saturday July 6, 2013

Rowed 2500m in 10:16, very casual.

3 Rounds of:
1 minute ME burpees
1 minute ME 75# snatch
1 minute ME 24" boxups
1 minute ME 75# thrusters
1 minute C2B pullups
1 minute rest

8,4,11,4,12
8,4,11,5,12
8,4,11,6,12

Re: Over 50 Crossfitters Sign In
 

Thanks John J....

7/6


WOD

10 RFT:
Burpees x 5
Thrusters x 10 @ 95/65

13:48

This one is a killer!

Re: Over 50 Crossfitters Sign In
 

Sunday July 7, 2013

a.m.
Walked 9 holes of golf, not as hot as yesterday, 8 over (including a birdie on the last hole!)

p.m.
goblet squat and dumbell warmup

7 Minutes
AMRAP
4 deadlifts, 115#
8 hang power cleans, 115#
12 STO, 115#
3 rounds plus 20
(This was the first WOD in the Friendship CrossFit Master's Challenge last fall, where I got 3 rounds plus 19, which was good enough for second place in that WOD. It felt AWESOME to get one more rep than last year!!!)

Strength
Bench Press
10-5---5-----5---3----3----1----1
45-95-135-185-205-225-240-255
(might have got 260 or 265 but I was by myself without a spotter so I got scared and stopped...)

Re: Over 50 Crossfitters Sign In
 

07.06.13
Wendler 5/3/1
Month 5/Week 3
Shoulder Press Day


WARMUP
Presses w/Oly Bar
Rollovers

SHOULDER PRESS
5x85
3x105
4x125

ACCESSORY
OHS w/Oly Bar
@the Dam
Stairs
2x120 (run)
Uphill Sprints (65, 55, 45 yards)

Re: Over 50 Crossfitters Sign In
 

07.08.13
Wendler 5/3/1
Month 5/Week 3
Dead Lift Day


WARMUP
Dead Lifts (135#)

DL
5x255
3x285
3x315

ACCESSORY
Incline Situps
Bent Rows

Re: Over 50 Crossfitters Sign In
 

MONDAY– JULY 8, 2013

Strength

Bench Press- 10-8-6-4 Warmups-Then 3 x 2 @ 375. ( shoulder is bugging be... I had a lot more in me but didn't want to push it)

Clean & Jerk- 6 x 2 every 45 sec @165. ( felt solid.... Didn't want to push my shoulder )

WOD

10RFT:

2 x Bar Push Ups

2 x Bent Rows

2 x Power Cleans

2 x Fron Squats

2 x Strict Press

10 x Dubs

Rx @ 135. 13:44. ( dubs slow me down!!!! I keep tripping over my big *** feet)

Re: Over 50 Crossfitters Sign In
 

@Michael, 375 bench presses! Holy Crap!!!

Monday July 8, 2013

Mini-43 (It is Larry Crooks 43rd birthday today and I was unable to even contemplate doing the actual 43 that was programmed)

43 thrusters at 45#
43 jumping T2B (got the toes inside the hands on every rep!)
43 KBS at 35#
43 burpees.
25:08
(This was a real mental grind)

Then, 30 minutes of continuous swimming, front crawl up the pool, breast stroke back down the pool. The first 5 minutes and the last 5 minutes were tough.

Re: Over 50 Crossfitters Sign In
 

7/8/13

Great work as usual, everyone.

First day back after hurting my back on 6/27. Took it very easy for a couple of days, then did some bicycle rides and some hiking as the pain and stiffness eased.

WU:
Row 1000m
Thoracic bridge exercises
50 straddle hops
1 mi. dog walk
Press 60, 75 X5/ 90 X3
Lift:
Shoulder press 100, 115, 130 X5
Assist:
Shoulder press 75 X3X10
Pull-ups 6, 6, 7