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

Bill Hoogsteden 04-24-2017 06:46 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6!)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 burpees (yay! Burpees!)

[B]WOD:[/B]
Linda:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Dead lift, 275#
Bench press, 115# [I](Watching my shoulder!)[/I]
Clean, 135#

DNF, only did the first 4 rounds (10, 9, 8, 7) til I was called out for dropping weights. :ranting2: It took me 27:03 do do this.:shrug:

Jan Hedman 04-25-2017 11:17 AM

Re: Over 50 Crossfitters Sign In
 
Mon 24 April:
Ciriut of:
5 - sit ups
5 - lying leg raise
10 - spidermans
5rounds

Pullups (underhand grip) :
1,1,1,1,1, 6,5,4,3,2,1 reps

Tue 25 April
Db front raise 10/6kg x2
Lying ring pullups -> one arm Db kickback
8,8,8,8,8. -> 10/6kg 10,10,10,10/12kg Db

Then Kb swings 9,6,3 reps EMOM so that first minute:
9/16 kg (one pood)
Second minute:
6/24kg (1.5 pood)
Third minute:
3/32kg (2 pood)
Then again 9/16kg and so on.... for 30 minutes, so it became 10 sets of each.

Some streching afterwards.

Bill Hoogsteden 04-25-2017 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Jan! That EMOM sounds awesome!!

[B]WU:[/B]
500 m row
5 10 SUs with a DU attempt
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
10 burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Nutts (modified)

10 HSPUs (Belly to wall)
15 DLs 250#
25 Box Jumps (20")
50 Pullups
100 20# Wall Balls
200 SUs
400 m run with a 45# plate

31:39

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 215#
5 @ 250#
23 @ 285#
5x10 @ 165#

Cliff Miller 04-25-2017 07:34 PM

Re: Over 50 Crossfitters Sign In
 
tonight

practiced back squat, bench press and dead lift form

100 large green band good morning

30 minute dog walk

Bill Hoogsteden 04-26-2017 06:12 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
500 m row
10 leg swings on each leg in both directions
10 10 SUs with a DU attempt (got 3)
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
Claudia:
5 rounds:
20 60# KBS Russian
400 m run

~21 min [I]Stop watch stopped!:ranting2:[/I]

[B]Evening:[/B]
Dogwalk, 1 mi

Bill Hoogsteden 04-27-2017 06:03 PM

Re: Over 50 Crossfitters Sign In
 
1 mi dogwalk
10 burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 230#
5 @ 265#
6 @ 300#
5x8 @ 175#

Cliff Miller 04-28-2017 09:23 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday

worked up to just below opener for bench press and back squat

worked on depth for back squat

last night

worked on dead lift to just below opener

within a lb of making weight....should be pretty easy to add it on tonight at weigh in

doing a bbq for after the event....4 briskets, baked beans and green salad

should be a good day all around tomorrow

Bill Hoogsteden 04-28-2017 05:35 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
10 leg swings on each leg in both directions
10 air squats
10 frog holds
Mobility
Superman pushups
Trapbar row

[B]WOD:[/B]
Peggy:
1 round:
50 24" Box Jumps (Did step ups)
400m run
50 jumping Pullups
400m run
50 1 Pood KBS
400m run
50 TTB
400m run
50 45#push press
400m run
50 walking lunges
400m run
50 back extensions
400m run
50 20# Wall Balls
400m run
50 burpees (Yay Burpees!!)
400m run
50 SUs
400m run

1:07:29

[I]This was Filthy 50 with runs breaking it up! Brutal! I was hoping to break an hour! What a WOD, especially one named after my wife! :rofl:[/I]

Alden Hingle 04-29-2017 12:50 PM

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

4/24
WU: Row 1km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-3) (60 reps)
KB snatches 35# X 5:00 (52 reps)
Pull-ups 5, 7, 9

4/25
WU: Row 1 km
Workout:
Walking lunges X3X20 yds
Goblet squats 25, 35, 45 X15
Half get-ups X 6:00

4/26
WU: Row 1 km; halos 25, 35 X20
Workout:
KB C&P 35# X5X(1-3) (60 reps)
KB swings 35# X6:00 (171 reps)
Pull-ups 6, 10, 6

4/27 Rest day

4/28
WU: Row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings X 6:00 (201 reps)
Pull-ups 12, 7, 6
L sit practice

Cliff Miller 05-01-2017 11:38 AM

Re: Over 50 Crossfitters Sign In
 
bill at least you had runs to break up the rest of the work eh? :D nice job


powerlifting comp Saturday......had 3 a & w teen burgers late Friday....made weight by .6 of a kilo

went 9/9 on my lifts and 3 p.r.'s

bs 407

bp 258.5

dl 473

total....1138.5

spent most of yesterday lazing around or sleeping

back at it tonight....


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