Re: Over 50 Crossfitters Sign In
 

Hey gang. Missed a ton of workouts. Been splitting up my workouts: strength one day and intervals the next. Intervals are in swimming pool. Will go back to the box when it cools down.

Re: Over 50 Crossfitters Sign In
 

Saturday August 2nd

Some easy oly movements, lots of mobility.

Walked 1 mile, biked 3.

Cheered on some box-mates (is that a word?) and friends at CrossFit 1513 partner comp.

Re: Over 50 Crossfitters Sign In
 

Sunday August 3rd

Walked 2 laps around the farm (about 2 miles).

Shot baskets with my nephew for an hour (which included throwing him alley oop passes that he dunked, and helping him work on his spinning dunk move, but mostly rebounding 3 pointers).

Swam 600 yards in 15:54.

Re: Over 50 Crossfitters Sign In
 

Monday August 4th, 2014

Back is feeling 95%, so I gave it a little test ride today.

10 snatches, ranging from 65# to 130#
8 c&j, ranging from 130# to 165#

10 OHS @ 45#
10 OHS @ 75#

all the snatches were squatch snatches (sort of, they weren't splits)
all of the c&j were squat cleans

Re: Over 50 Crossfitters Sign In
 

Way to go guys!!

I attempted some WODs late last week at the base globo, but ended up DNFing them. :mad:

[B]4 Aug:
(at Base Globo!)
WU:[/B]
10 Leg swings, Each leg, Both Directions
10 Push Ups
3,2,2,1,1 Pull Ups

[B]WOD:[/B]
Triple-3
3000m row
900 SUs
[URL="http://www.mapmyfitness.com/routes/view/494043156"]3 Mi run[/URL] (run/walk)

1:08:30+

[I]I got the row done in about 13 min with a sub 2:30 pace. The SUs were awful since my hammies were fried from the row. I started the run at YOMP (Your Own Military Pace).

I am definitely NOT a Games Athlete!! [/I] :D

Re: Over 50 Crossfitters Sign In
 

been doing my routine of 3 days of strength and 3 days of HIT at a pool. I like that separating the activities is leaving me more energy for the rest of the day---for now at least. Thinking of taking my 3 strength days and applying my old spreadsheets using Wendler. Moved recently and will have to dig them out.

Re: Over 50 Crossfitters Sign In
 

great work as usual guys

welcome back pat.....glad to see you still killing it....

life conspired the last couple of days to keep me out of the the gym but back at it now

yesterday

Floor Press: 1RM (micro bands in R3) 125 lbs

Incline Bench Press: 3x10 115lbs

DB Floor Press: 3x8 30lbs
*palms facing

Tri Ext.: 3x10 12 lbs

Close Grip Bamboo Bench: 3x1min. 12 k.g kb
*use: micros + KBs
**hold 8" off the chest

Decline DB Sit-ups: 8RM 30lbs

Pushdowns: 100 (band) black band

Re: Over 50 Crossfitters Sign In
 

Pat, Welcome back!!

Cliff, I hate it when life conspires against our CrossFitting!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Each Leg, both Directions)
10 Air Squats
Fingertip plank progressions
10 Push Ups
3,3,2,2,1,1 Pull Ups
10 Abmat sit ups
10 45# Presses
10 45# OHS
Handstand kick up attempts

[B]WUD:[/B]
For Time:
10 Deadlifts (225/155)
1 Strict Handstand Push-up
9 Deadlifts (225/155)
2 Strict Handstand Push-up
8 Deadlifts (225/155)
3 Strict Handstand Push-up
7 Deadlifts (225/155)
4 Strict Handstand Push-up
6 Deadlifts (225/155)
5 Strict Handstand Push-up
5 Deadlifts (225/155)
6 Strict Handstand Push-up
4 Deadlifts (225/155)
7 Strict Handstand Push-up
3 Deadlifts (225/155)
8 Strict Handstand Push-up
2 Deadlifts (225/155)
9 Strict Handstand Push-up
1 Deadlifts (225/155)
10 Strict Handstand Push-up

Scaled to HSPUs with Belly against the wall.

14:29

[I]Slowest time on the board. BUT, my shoulder didn't hurt during the HSPUs! The 1st part DLs were tough!![/I]

Re: Over 50 Crossfitters Sign In
 

8/4
WU: Row 1km; pull-ups BW, +15+21 X8; KB press 25, 35, 45 X10
Workout:
Deadlifts 75, 95, 115 X20
KB swings 35# X60
Cashout: Made large batch of turkey chili for an upcoming camping trip

8/5
WU: Row 1km; Burgner warmup; hang snatch PVC, 10, 20, 30, 40 X5
Workout: 3 rds
Hang cleans 45 X10
KB swings 35 X25
Cashout: Row 500 m
Cooking large batch of Louisiana red beans for upcoming camping trip and making ground turkey jerky. We eat well when we camp. :)

Re: Over 50 Crossfitters Sign In
 

on the up side from a week full of life issues last wednesday i did a 10,000m row.

41:35 which was 2:05 off my last 10,000m row....so when life gives you lemons you make lemonade :smiley_ev


last nite in the heat on the black top

AMRAP in 4min. of:
40Y High Handle Prowler (50)
*remove 10# of weight every minute
10 Air Squats

54 reps

rest 15 minutes

AMRAP in 4min. of:
40Y O/B High Handle Prowler (50)
*remove 10# of weight every minute
10 Deadlifts (135)

36 reps

Re: Over 50 Crossfitters Sign In
 

thanks for the welcome back guys. .
Today was back squat day: 5 times to 285, 3 times 315, 1×335.
Leg press: 10 X285, 10X 350, 100X 385.
KB swings: 36KG, 3X10.

hopefully I will have time this weekend to sit down and do a full blown Wendler design.. Unfortunately, I have misplaced my old logs in the moved to my new house.

Re: Over 50 Crossfitters Sign In
 

Real Kick@$$, Guys!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
Fingertip plank progressions
10 Push Ups
3,3,2,2,1 Pull Ups
10 AbMat sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS
DU practice

[B]WOD:[/B]
20 Min AMRAP:
10 Over the Box Jumps (24")
10 HR Push Ups
10 1.5 Pood KBS (Russian)

9 rounds + 10 Over the Box Jumps + 8 HR Push Ups

[I]Clipped my shin on the first jump! :ranting2: Scaled the rest by stepping up! The boxes were the choke point on this one! I consider myself lucky I didn't bleed all over the place! :D I got almost 5 reps done in the first 10 min, not as many in the last 10...:shrug:[/I]

Re: Over 50 Crossfitters Sign In
 

last nite

3 rounds for time of:
400m Slam ball Carry (20)
12 GHD Slam ball Deadlifts (20)
12 1/2 GHD Slam ball Sit-ups (20)

10:34

Ext. Rot. Band Pulls: 4x20/s

Side Lying Rear Delt.: 3x15/s 8 lb dbell

Flat Bench Chain Sit-ups: 3x15 one chunk 5/8" chain
*pause for 3sec. at bottom

may not be able to get to gym till monday as there is a 4 day music festival that is expectin 35,000 people per day....would not be to bad if it were not for the fact that our town is only 18,000 and there is only one major road running north south......:confused:

Re: Over 50 Crossfitters Sign In
 

Pool intervals.

after 400 y. warm up. 4X 2X50 sprint w. 15 sec. recovery in between repeat. 50 yard active recovery in between sets.

This leaves me winded after the first 50 and then after 15 sec. another 50. Been doing this for a week and a half. recovery after the 4th set was better and will add a fifth soon. Whole workout takes 30-35 minutes. This is done three times per week on off days from the Wendler sets at the gym.

Re: Over 50 Crossfitters Sign In
 

Nice Job, Cliff & Pat!!

[B]At Base "Globo":
WU:[/B]
10 Leg Swings (Each leg, both directions)
10 Air Squats
Finger tip plank progressions
10 Push Ups
3,3,2,1 Pull Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
’24 Down’

For Time
24,23,22,21…1
Push-ups
Sit-ups
Run 200m between each set

This workout is designed to be done on a track. 24 push-ups, 24 sit-ups, run half a lap. 23 push-ups, 23 sit-ups…

1:05:53

[I]3:35 FASTER than on 12 May 14!! I did this on the 1/2 mile track, so it might have been easier! But, I guess this CrossFit stuff teally works!! :D[/I]

Re: Over 50 Crossfitters Sign In
 

@Pat, there's nothing quite like pool intervals is there?

Friday August 8, 2014

lots of stretching, my back is 99% of the way back in.

Held a goblet squat holding a 25# weight for 5:42.
This really hurt.

Did 10 OHS empty handed with my toes 2" from the wall.
Did 10 OHS with a 45# bar.
Did 10 front squats with a 45# bar.

Held an OHS with a 45# bar for 1:07.
This may have been the most painful thing I have ever done in athletics.


Held an OHS with a 45# bar for 1:08.
This was worse.

Rowed 500m in 2:22
Rowed 500m in 1:41

100 single unders
20 alternating single unders double unders

42 consecutive double unders (then I sat down for a long time while the room spun)

Re: Over 50 Crossfitters Sign In
 

Bill, save your skin!
JT, I am really happy to be back in the water regularly. As a former life guard and swim instructor, I am surprised that I have been out of the water for so long.

Strength day:

Warm up on bike and rower. Stretching, squat holds, etc.

Deadlifts: 10 X 135, 225
5 X 315
3 X 405
1X 455.

3X10 TTB.

Re: Over 50 Crossfitters Sign In
 

@Pat, it's an excellent complement to the high impact of CrossFit and lifting.

Saturday August 9, 2014

Back is feeling nearly 100%.

Walked 1 mile.

Oly Practice at Rubber City Weightlifting
Squat snatches to 70kg, missed twice at 75kg.
Squat clean and jerk to 100kg.
Missed at 105kg.

So that's a total of 170kg. Need 182kg to qualify for next year's pan ams at my current weight. Need 205 to qualify for next year's Worlds at my current weight. Am going to continue on with the experiment of switching to squat snatch from split snatch and of switching to squat clean from power clean. I will continue the experiment until at least the American Master's on November 1st in Savannah Georgia. Will also continue to work towards getting into a lower weight class. The next class down is 105kg (231 pounds). There's still a significant way to go to get there...

Re: Over 50 Crossfitters Sign In
 

Sunday August 10, 2014

Good to be back in the shed 'o pain.
Witnessed the beginning of the 10,000 kb swing challenge by my training partner. Looked painful!

Goblet, air, and OHS mobility and warmup.
Pass throughs.

Front squats
3-3-3-3-3
45-65-95-105-115
Really focusing on getting some high quality volume

AMRAP
10 minutes at a steady pace so you don't have to stop
3 pullups
5 pushups
7 air squats
9 step ups (12" box)

100 single unders
39 double unders in a row (then had to lie down again)
Some GHD stretching

Re: Over 50 Crossfitters Sign In
 

Vacation WOD’s

1. Run along Animas River running trail.
Little over 7 miles in about 75 minutes
[url]http://www.mappedometer.com/?maproute=329976[/url]

2. Drop in at Crossfit Catacombs
15-12-9-6-9-12-15
Deadlifts (185/135)
Toes to bar
Burpees
22:19 at 155#

3. Drop in at Telluride Crossfit
Run Keystone Gorge (trail run)
About 30:00

Two fun drop-ins! Altitude not a huge problem because I acclimatized a few days before working out.

Claw

Re: Over 50 Crossfitters Sign In
 

8/10 WOD
Run Dolphin Fountain to No Shooting sign

Made it 5 miles in about 54 minutes then stopped. I started walking and running at about 4.5 miles. My legs felt very heavy, and I gave up when Dave Almeida passed me on the way to pick me up. Looking at Garmin, I started out pretty fast. Made it to the Old Mission in 25 minutes and to Sheffield Reservoir at 40 minutes. The last few yards on the Garmin were actually in car after Dave picked me up but before I turned off Garmin, it was not a sudden burst of running speed.

[url]http://connect.garmin.com/modern/activity/561937680[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Monday August 11, 2014

Heart and lungs felt tired from yesterday's 10 minute AMRAP.

Mobility (pass throughs, goblet squat hold, OHS hold, ankle movements)

OHS 10x45

Practiced jumping with the bar in my pockets

snatches, 11 moves up to 155#

c&j, 11 moves up to 215#

Am still trying to learn the squat snatch and the squat clean.
They are coming, but slowly, and my butt still gets as high as my chest, which I am specifically trying to eliminate.

Re: Over 50 Crossfitters Sign In
 

Nice work guys!

[B]WU:
At base globo:[/B]
.5 mi run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
Fingertip Plank progressions
10 Push Ups
4,3,3,2,2,1 Pull Ups
10 Sit Ups
5 HSPUs
10 DUs
10 45# Presses
10 45# OHS

[B]WOD:[/B]
2007 (scaled)

1000m row
3 RFT:
25 Pull Ups
7 115# Push Jerks (Cleaned from the floor)

17:31

[I]I did the row in 4:10. I was surprised at how tough 135 was. I dropped the weight to 95#, which was easier. After doing 3 rounds, I looked and saw I put the 35# plates on the bar! :D[/I]

Re: Over 50 Crossfitters Sign In
 

8/11 Hike Hotchkiss Mountain. 6.6 miles; 2400' elevation gain; max elevation 12,700'

Not sure which was worse, the uphill or the downhill. Don't think we'll be mountain bike riding tomorrow; we're both pretty whipped.

Re: Over 50 Crossfitters Sign In
 

wow great work as usual guys

last nite

5 rounds

12 185lb dead lift
9 135 lb back squat
6 135lb bench press

9:00

3 x 20 35lb sit up

100 red band pull aparts

Re: Over 50 Crossfitters Sign In
 

Tuesday August 12, 2014

Walked 3.25 miles, some in a drizzle, some in the rain.
[url]http://www.mapmyrun.com/workout/687166225[/url]

Then did some stretching and mobility.

Going to try to alternate lifting days with body weight and walking/swimming days.

Re: Over 50 Crossfitters Sign In
 

8/12
WU: 90 mile m/c ride with 30 miles of dirt in the middle
Workout:
PushupsX3X10
KB rows 35# X3X10
KB press 35# X3X10
100 KB swings 35# 3:29

Re: Over 50 Crossfitters Sign In
 

Nice jobs guys!!

[B]WU:[/B]
500m row
10 Leg swings (Each leg, Both directions)
100+ SUs
15 Air Squats
15 Push Ups
4,3,2,2,1 Pull Ups
15 AbMat Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
4 RFT:
400m run
8 Chin Ups (10#)
10 Cleans (115#)

25:30

[I]This was slower than, I'd have liked. I was happy that I was able to get the chin ups and that I was able to get 4 in a row in the last round. Of course, I did the remaining 4 as singles! :rolleyes:[/I]

Re: Over 50 Crossfitters Sign In
 

in teams of 2....2 rounds

20 ring chin ups (i got to sub 3x narrow mega rows) while partner holds 225lb bar up. when one stops their work switch.

40 24" box jump overs

60 wall ball with partner holding squat position (real squat position not the gorrilla type squat position)

200m. partner carry

i was partnered up with another 55 year old buddy. the only other m/m partners in the class was a 24ish RCMP officer fire breather and a late 20's super fast runner. we were even heading out the door for the partner carry after the first round and about 10 feet ahead of them at the turnaround point of the first carry.

i think the wheels fell off their bus right after the turn around though cause after that it seemed we were always one movement ahead of them.

we 2 old guys ended up wooping them by almost 2 1/2 minutes.....:D

200 large green band standing abs (unbroken)

3 x 50 single black strand abs oblique things

Re: Over 50 Crossfitters Sign In
 

Wednesday August 13, 2014

Back is nearly 100%.

Mobility work

Snatches to 155#
Still feel like I'm in the "two steps back" phase wrt learning the squat snatch.

C&J to 175#
Also still feel like I'm in the "two steps back' phase wrt learning squat clean.

2 sets of 5 front squats at 135#.

Re: Over 50 Crossfitters Sign In
 

hurray for all you guys who can still do some adventurous runs. Wish I was there---no, not belly aching!

Wendler Bench day:
after warm up and warm up sets:
5X205,215, 225.

3X10 bent rows w. 50# db's
3X5-10 dips.

Re: Over 50 Crossfitters Sign In
 

[B]WU:
At base Globo:[/B]
.555555556 mi run
100+ SUs
10 leg swings (each leg, both directions)
10 Air Squats
30 sec fingertip plank progression
10 Push ups
10 Sit Ups
4,3,2,2,1 Pull ups
10 45# Presses
10 45# OHS
10 DUs

[B]WOD:[/B]
15 DLs 225#
20 Box Jumps, 24"
25 Pull ups

8:15

[I]Box Jumps were the choke point. Then another set of 25 Pull Ups! :rolleyes:[/I]

Re: Over 50 Crossfitters Sign In
 

8/13 Mtn Bike Ride. 3 laps around Lake San Cristobal (9,003'). 18.4 miles, 825' climbing.

Re: Over 50 Crossfitters Sign In
 

Wednesday August 13, 2014

pm session

[url]http://www.mapmyrun.com/view_workout?w=688747561[/url]

Trying to combine walking :run: with the transition to paleo/atkins to get down to the 105kg weight class (instead of current 105kg+ Oly lifting weight class).

Re: Over 50 Crossfitters Sign In
 

6 minutes x 3 rep otm 24" box jump w/20lb vest on

21-15-9

calories on aiyrdine
hip extension
hollow rocs

5:07

4 x 20 single red band ext. rotation

3 x 50 black band bench chest pulls

keep up the great work guys

Re: Over 50 Crossfitters Sign In
 

Thursday August 14, 2014

goblet squat, overhead squat, pass through, ankle mobility warmup

5 circuits of
pull downs
bench presses
curls
strict presses
sit ups
back raises

Finished with 1 mile on the treadmill, trying to lengthen my stride. My stride has gotten so short that people are asking why I'm "shuffling" when I should be walking. I shortened my stride a lot after the July 8 injury and then the july 26th re-injury. Gotta get it lengthened back out again.

Oly practice tomorrow at CTown then Saturday at Rubber City Weightlifting.

Re: Over 50 Crossfitters Sign In
 

Nice work guys!!

[B]WU:
At Base Globo:[/B]
.55555556 mi. Run
100+ SUs
10 leg Swings (each Leg, both directions)
10 Air Squats
30 sec fingertip plank progressions
10 Push Ups
4,4,3,2,1 Pull Ups
10 sit ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Pull Up Week Continues!! :yikes:
Fran
21-15-9 Reps
95# Thrusters
Pull Ups

11:01

[I]I clipped 43 sec off my last recorded attempt on 3 Oct 11! My Pull ups went pretty well. I was able to get well above the cage bars! (Life in the Globo!) My knee felt it afterwards, but it got better!! :D[/I]

Re: Over 50 Crossfitters Sign In
 

Friday August 15, 2014

5 snatches at 65# focusing on rebending knees, keeping it close, and getting into a full squat.

5 snatches at 95# focusing on same things

5 c&j at 95# focusing on rebending knees, keeping it close, and getting into a full squat, then jerking it straight up

5 c&j at 115#, same things

60 double unders

Am going to try to get to training weight on the lifts tomorrow, hoping for 75kg snatch and 110kg c&j

Re: Over 50 Crossfitters Sign In
 

yesterday, I did my freestyle intervals in the local pool.

Today was Wendler deadlift day

after active and dynamic stretching and warm up:
5X 315, 335, 345.

5X 10 leg press of weights from 280 to 350.

Re: Over 50 Crossfitters Sign In
 

@Pat, nice job hitting the pool, as my hips further dissolve I'll be spending more and more time in the pool...

Saturday August 16, 2014

Oly Practice With Coach

snatches to 72kg
c&j to 105kg
cleaned 110, couldn't do anything with it.

Then........
3,3,3,3,3,3 back squats 20kg, 50kg, 70kg, 80kg, 100kg, 120kg

Then....
3,3,1 OHS, 20kg, 40kg, 50kg

It's inhumane to ask a 53 year old with arthritis and a replacement hip to do squats after Oly practice!!!!