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

JT Kalnay 06-29-2013 11:16 AM

Re: Over 50 Crossfitters Sign In
 
Saturday June 29, 2013

Goblet squat and kettle bell warmup.

Deadlifts, working up from 135x10.
Anyone who knows me knows I "add it up at the end".
Today, the end was 415#, and it felt pretty light, like I might have got a PR if I'd pushed it, but didn't feel like pushing it. Here's the video. It's cool to see how the bar bends!
[url]http://www.youtube.com/watch?v=NkGY9CPUjLQ[/url]

Metcon
12 minutes, AMRAP
15x24" box up
5xT2B
Got six rounds in 12:12
Then worked on C2B pullups as a progression to bar muscle up.
Getting closer every day!

Bill Hoogsteden 06-29-2013 06:54 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, you know what they saw about when a door closes, a window opens! :rofl:
1,000,000# Squats seems awesome!

JT, That Deadlift looked really easy! Great job!

[B]28 June:
WU:[/B]
100 SUs

[B]WOD:[/B]
“MSgt Michael Maltz Challenge”

400 m Run

50 Pull-ups

200 m Dumbbell Farmer’s Walk 40#

50 Ring Dips

100 Push-ups

50 Knees-to-elbows

100 ABMAT Sit-ups

400 m Run

34:53

(Knees to Elbows were as I as I could get them since my calluses were swollen from the Pull ups and I couldn't get a good grip!)
[I]Did this as part of my buddy's PT group. I was the slowest in the group up to the Push Ups. They were harder than one would think! Kept braking up the movements in subset of ~5, except for the sit ups, did them in subsets of 10. This one was just keeping moving. I ended up finishing 1st in the group even though I was the oldest!! Love it when that happens! :D[/I]

John Jaeckel 06-30-2013 10:26 AM

Re: Over 50 Crossfitters Sign In
 
06.29.13
Wendler 5/3/1
Month 5/Week 2
Shoulder Press Day



WARMUP
Shoulder Press/behind neck Press w/Oly bar
PVC Rollovers

SHOULDER PRESS
3X100
3X110
6X120

ACCESSORY
Overhead Walks/35lb. K-bells each hand/2x70 yards
Janda Crunches
Overhead Walks/70 lb. barbell/2x70 yards

JT Kalnay 06-30-2013 10:51 AM

Re: Over 50 Crossfitters Sign In
 
Sunday June 30, 2013

Goblet squat warmup.
Strength:
Front squats to 225#, two fails at 255#

Metcon:
15 Minute, AMRAP
10xburpees
5xpullups
7 rounds in 15:11.

A WOD Day Poem

I do not like green plates to squat.
I do not like green plates a lot.
I will not squat them with a spot.
I will not squat them, thanks a lot.

Will you squat in a zombie attack?
I will not squat when undead hack.
I will not squat them on my back.
I will not squat them from a rack.

Will you squat them in a box?
I will not squat where music rocks.
I will not squat them with a fox.
I will not squat them with the jocks.

Will you squat them in a comp?
I will not squat with lots of pomp.
I will not squat where fire-breathers chomp.
I will not squat where Froning romps.

Will you squat green plates with yellow?
I will not squat them, my dear fellow.
I will not squat them if you bellow.
I will not squat green plates with yellow.

Will you squat green plates with blues?
You are not listening, silly you.
I will not squat them, spread the news.
I will not squat them, get a clue.

Will you squat green plates with reds?
You're not listening, you'll soon be dead.
I will not squat them overhead.
I will not squat them in the Shed.

Will you ever squat green plates?
I will not ever, your queries I hate.
I would not, could not squat green plates.
I would not, should not squat green plates.

Green plates I hate, they are too brittle.
Green plates I hate, they are too little.
Green plates I hate, green plates stop makin',
Green plates I hate, let's go eat bacon.

JT (with help from Mary, and two Grizzly bears, two!)

John Jaeckel 07-01-2013 06:06 AM

Re: Over 50 Crossfitters Sign In
 
07.01.13
Wendler 5/3/1
Month 5/Week 2
Dead Lift Day


WARMUP
K-bell swings

DL
3x235
3x275
5x305

ACCESSORY
Lunges
Incline Situps
Hammer Curls

Jim Cordes 07-01-2013 01:28 PM

Re: Over 50 Crossfitters Sign In
 
6/29 workout
Gladiator Rock 'n Run in San Diego
1:11, about midway for 50-59 age group.

Was not running for time since I ran with a group of 6 that eventually splintered into two groups of 3. 7 km with about 18 obstacles. Some of the obstacles were really fun, including having to dodge paint ball pellets, a rope climb -- they put knots in the rope to make it easier but it did not help me, just screwed up my normal climbing pace --, a cargo net climb and steep sloped wall with rope to pull myself up and over and lots of mud (actually water) hazards. Given the 90+ degree heat, the water was awesome. Group shower at the end was just a bonus!

Claw

Jim Cordes 07-01-2013 03:09 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;1175870]6/29 workout
Gladiator Rock 'n Run in San Diego
1:11, about midway for 50-59 age group.[/QUOTE]

Turns out I was 16th out of 56, not including that young kid Carleton who was in the 40-49 group and whom I beat, and basically tied with Kenji since we tried to cross the line together but were separated by about 0.10 second.

Claw

JT Kalnay 07-01-2013 03:12 PM

Re: Over 50 Crossfitters Sign In
 
Monday July 1, 2013

Walked 3 miles.

65# Grace in 1:42 (was shocked at around 17 reps when I still hadn't broken) Only took a three second break after 25 reps. This was the best I've ever felt doing that type of WOD.

Bill Hoogsteden 07-01-2013 06:00 PM

Re: Over 50 Crossfitters Sign In
 
Awesome Claw!

JT, You are a funny guy!! :rofl: Nice Grace!

John J, Way to be a beast!!

[B]30 June:
WOD:[/B]
"Christine" ([URL="http://diywod.com"]DIYWOD[/URL])
40-30-20-10
walking lunges
Push Ups
reverse waling Lunges
Sit Ups

16:01

[I]Tougher than it seems. I could feel my knees. My shoulders and triceps were still sore from Friday's WOD on the Push-Ups.[/I]

[B]1 July:
WU:[/B]
400m run
10 pull ups
10 push ups
10 PVC OHS
15 AbMat Sit ups
Sampson stretch

[B]WOD:[/B]
Snatch
7 x 2 OTM @ 80% 1RM, 75#

Clean & Jerk
7 x 2 OTM @ 80% 1RM 135#

Buy-Out:
AMREP 3 min:
Double-Unders

[I]Wanted to do 95#, but I missed the 1st Snatch! :ranting2: Went down to 75# & finished the snatches out. The cleans were tough, but doable. The buy out was mostly attempts.[/I]

[B]Round 2 (at Base Globo!)
WU[/B]
.33333333 mi run
100 SUs
3 min on Jacobs Ladder
10 GHD sit ups

[B]WOD:[/B]
Deadlift 5-5-5-5-5

(65%, 70%, 75%, 80%, 85%)
230#(5), 250#(5), 265#(5), 285#(f), 305#(5)

[I]This was Last Thursday's Strength WOD & I REALLY wanted to do this. The last 2 rounds were tough! JJ, you have my respect!![/I]

Jim Cordes 07-02-2013 09:48 AM

Re: Over 50 Crossfitters Sign In
 
7/2 WOD

20:00 AMRAP
2 Wall Climbs
10 Walking Lunges
2 Bar Rollouts
10 Reverse Walking Lunges

13 rounds + 12 reps.
Large class this morning, so I started on the Bar Rollouts. Hot and sweaty morning. That is all.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9191689389/[/url]

Claw


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