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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Bill Hoogsteden 07-30-2015 03:21 PM

Re: Over 50 Crossfitters Sign In
 
Great work Guys!!

[B]WU:[/B]
500 m row
100+ SUs
10 Leg Swings on each leg in both directions
10 air squats
10 Push Ups
10 Pull Ups (On the box PU rig!!)
25 Dead Bugs
10 Burpees (YAY! Burpees!!)
10 45# Presses

[B]WOD:[/B]
15 MIN AMRAP:
10 BENCH PRESS (75% of body weight, 165#)
10 BANDED SIT-UP (thin red band)
100M SPRINT

4 rounds + 5 BPs

[I]The sit ups were tougher than I would've thought they'd be. I even broke the band!![/I]

JT Kalnay 07-30-2015 03:23 PM

Re: Over 50 Crossfitters Sign In
 
Thursday July 30, 2015

Coached basketball for an hour.
Rode my bike 1 mile, did some planks and less than body weight movements (e.g., ring rows, green band dips) and very light weights (e.g., 35# push presses), rode my bike another mile.

Feeling a little better every day. This is a dangerous time b/c I could easily do too much and get set back several months...

JT Kalnay 08-01-2015 09:39 AM

Re: Over 50 Crossfitters Sign In
 
Friday July 31, 2015
Rest Day

Saturday August 1st, 2015
(Is it really August already?)

Lots of stretching and mobility work.
Then, actually did a WOD at the Shed 'o Pain!

Five sets of:
Against a two-minute running clock, complete:
KB Box to Overhead x 10 reps 10# (like a GTO, but the KB starts/stops on a box, instead of on the ground)
Box step Overs (12" box) holding 10#kb x 10 reps
Burpees (with box to help up and down) x Max reps
Rest 2 minutes between sets
3, 4, 5, 5.5, 7 burpees

JT Kalnay 08-02-2015 09:19 AM

Re: Over 50 Crossfitters Sign In
 
Sunday August 2, 2015

Another very encouraging day in the Shed 'o Pain.
Lots of mobility and experimenting.
Got a TGU with 35# !!

Did 10 rounds of death by kettlebell, first 5 at 20#, 6-8 at 15#, 7-9 at 10#.

Bill Hoogsteden 08-03-2015 03:33 PM

Re: Over 50 Crossfitters Sign In
 
Nice stuff JT!

[B]WU:[/B]
.65 mi run
2 min on Jacobs Ladder
100+ SUs
10 Leg Swings on each leg in both directions
10 air squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! Burpees!!)
10 24" Box Jumps

[B]WOD:[/B]
6 RFT:
ROW 250M (this is a sprint)
1 MIN REST

0:00:59
0:00:57
0:00:56
0:00:56
0:00:56
0:00:56

then,

3-3-3-3-3-3-3 Shoulder Press

45-65-85-95-115-125-135(2)

[I]The row wasn't as bad as I thought it would be. The shoulder presses went easy untill 125# when my right back started talking! I was surprised how easy 2 presses at 135# went. Then, I could REALLY FEEL my middle right back! :eek: Discretion was the better part of valor...
Any suggestions for strengthening my back?[/I]

JT Kalnay 08-04-2015 04:50 AM

Re: Over 50 Crossfitters Sign In
 
@Bill, reverse hyper for the back

Monday August 3, 2015

Walked 3.5 miles
hip, back, hamstring mobility and stretching
4 pullups
planks
empty bar movements

Cliff Miller 08-04-2015 06:43 AM

Re: Over 50 Crossfitters Sign In
 
nice to see you starting to move better JT.

long weekend here in Canada so took a couple of much needed days off....back at the gym last nite. spent a private hour with my coach and my wife who is today starting back on the powerlifting side of things.....seems seeing other 50 and 60 year old ladies at the comp last weekend inspired her give it a try......

on our way home last nite she said "well how was that for our date nite" :rofl:

with a 20 lb slam ball held on head 2 RM box jump....29 1/2"

1 rm banded (green) squat 295lbs

back squat 5 @ 165 Rm (8) @ 177.5

gh raise 3 x10

20 m out and back farmers carry w/dbell 70-85-95

3 x 20 gh sit up w/ 20lb dbell

150 large green bands unbroken good mornings.

JT Kalnay 08-04-2015 03:28 PM

Re: Over 50 Crossfitters Sign In
 
@Cliff, the family that lifts together, well, I suppose, lifts together.
There's nothing like getting hot and sweaty together!

Tuesday August 4, 2015

Walked about 3 miles.
Mobility and stretching work.
Planks.
Experimented with the 11# bar on trying to split the right foot forward instead of the left. It's going to take some work but may save the left hip.

Experimented with some very light deadlifts (e.g., 100#).
Everything seemed to hold together.
One step at a time.

Cliff Miller 08-04-2015 08:04 PM

Re: Over 50 Crossfitters Sign In
 
that we did get tonite JT. :D

super promising you starting to move again....don't over do it eh?

nice job on the rows bill :pepper:

one leg dead lifts w/kb 20 kg 3 x 20

3 x 20 blue band x squat

800 m. rhino walk 90lbs....

4 minutes s/s bar oblique crunch

JT Kalnay 08-06-2015 05:41 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday August 6, 2015

Walked for an hour around noon.
Walked for about 20 minutes later in the afternoon.
No stretching or mobility or "exercises".
A very casual day, only had 2 or 3 cramps when I stood up.


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