Re: Over 50 Crossfitters Sign In
 

Ya.... we'd all be more then RICH if we could figure out how to get the water to places in need!!! Nice PR Cliff.

11.23.2016 Wednesday

Lite workout going into Thanks-Giving, My 20yr old son came home from school and did the WOD with me, so it was a pleasure!!

WOD
10-9-8-7-6-5-4-3-2-1 for Time
Hang-Cleans & Push-Jerks / I sub'd the Push-Jerks with lite DB Press

Got it in 8:49.

Have a GREAT Thanks-Giving All!!! :pepper:

Re: Over 50 Crossfitters Sign In
 

Cliff, Congrats on the PR! AND 100 band pull a parts as well!! Whoa! (I'm jealous of that potential sailboat trip! :D)
Patrick, Nice WOD! I like those WOD schemes. Nice that you were able to do that with your son!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Deadlifts:
5 @ 145#
5 @ 180#
5 @ 220#
3 x 10 @ 180#

[I]I hope everyone had a great Thanksgiving!![/I]

Re: Over 50 Crossfitters Sign In
 

great work as usual guys.....sun came out yesterday and reminded me why i live here.....mountains were amazing once again covered in snow.....now it's one degree and ice chunks in the rain

last night...quick one....off to a staff xmas party

ot2m/saftey squat bar 2-2-2-2-2-2-2-2 165-175-185-195-205-215-225-235

camber bar good mornings 8-8-8 115-125-135

belt squat walk 3 x 1 min 90 lbs

Re: Over 50 Crossfitters Sign In
 

Getting a little rain here today.......

11.26.2016 Saturday
WU: RUN 400M then 3 Rounds
15 Air-Squats
10 Push-up / Ring-Row for me
5 Pull-ups
then 3Min. DU / SU

Back-Squats 8 sets of 3
135lb for me.

3Man partner WOD:
Dyno-Glide Bike 200Calories
Row 100 Calories
50 Hang-Snatch

Dyno-Glide Bike 200Calories
Row 100 Calories
50 Hang-Cleans

Dyno-Glide Bike 200Calories
Row 100 Calories
50 Thrusters

44:37 for our group.

Good Cardio work today... I was going for a good 1.5 hours, did the squats after the WOD, wanted to quit at 3 but finished all 8 rounds.

Re: Over 50 Crossfitters Sign In
 

Nice stuff guys! Patrick, I would've quit at 3! :rofl: Nice work!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 80#
3x10 @ 70#

Re: Over 50 Crossfitters Sign In
 

nice one patrick.....that one seems like it had some major suck factor....

so the wife has been bugging me to get a hobby....beside powerlifting...so last weekend we were in the city and i went to a hobby shop and bought a '68 road runner plastic model....i was going to get some paint as well but the guy talked me out of it saying if you have not done a model in over 40 years try one with out painting it first....i spent about 3 hours just doing the motor over the week last week and was mad the entire time for not getting paint as well....i bought some paints yesterday and now have over 10 hours invested in this stupid thing with the painting of the parts and only have the passanger compartment and engine compartment finished......i sense another obesession coming up....:D

at the gym today

dbell bench press 3-3-3-3-3-3-3-3 45-50-55-60-65-70-75-80

flat bench 3-3-3 185-195-205

floor dbell press 12-12-12-12 45-50-55-60

decline bench camber bar press 8-8-8 45-65-86

rogue grip bent row 8-8-8 45-55-65

Re: Over 50 Crossfitters Sign In
 

I've been thinking about getting back into models as well, Cliff - Rockets!!! :rofl:
Nice bench work!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups with 30 seconds between sets

[B]WOD:[/B]
1 RM Deadlift
355#
[I]Hadn't lifted this in a few months and it felt good! Too bad I couldn't get 365! :shrug:[/I]

Then...

3RFT:
500 m row
15 95# Thrusters
15 over the bar Burpees (Yay! Burpees!!)

21:02

[I]Clipped 1:25 off of my last attempt on this on 13 Jun 16! Thought I had done bad on this one! [/I]

[B]Evening:[/B]
Back Squat:
5 @ 210#
5 @ 245#
19 @ 275#
5x10 @ 160#

Re: Over 50 Crossfitters Sign In
 

nice work once again there bill.....when i was at the model shop i had my hands on one of the old school estes rockets but between my wife and the model shop owner pointing out that these things could only fly on windless days and that we happen live in squamish (first nations translation...mother wind) i was talked out of getting one...they sure were fun though......

tonight....got down to 5 notches on my lifting belt...down from 2 in the spring :pepper::pepper:

1 rm back squat w/3 pair 5/8" chain and one pair 1/2" chain 310 lbs 15lb pr

then 3 x 6 @ 310 lbs

6 x 8 bulgarian split squat 16 kg kb in each hand

frog stance dead lift 7-7-7 225-255-285

large green band high bar good mornings 200

Re: Over 50 Crossfitters Sign In
 

I used to build models when I was a kid and loved it but as an adult, the models I really got into were radio controlled airplanes. You get to build a model and then you get to fly it. Plus you get to buy and swap engines and controllers. And if you have the bad luck to crash one, you build a new one to replace it. Talk about an obsession...

11/24
1 mi. dog walk
Row 1000m
Deadlifts 80, 100 X5/ 120 X3/ 140, 160 X6/ 170 X10
Toes to bar X10
KB swings 35# X4X25
Farmer's carry 140# X40 yds

11/25
1 mi dog walk
Row 1000m
OH press 35, 40, 50 X5/ 60, 65 X6/ 70 X15
Pull-downs 75, 95, 115, 125, 125 X12
Turkish get-ups 10# X20

11/26
1 mi dog walk
Weighted lunges 20, 25, 30 X10 yds/ 40, 45, 45 X16 yds

11/27
Row 1000m
Bench press 30, 35, 45 X5/ 60, 65 X6/ 70 X20
Supine rows X4X10
DB bent over rows 52 X2X10
KB swings 35# X4X25/ 45# X20
Farmer's carry 140# X40 yds

11/28
1 mi dog walk
Row 1500m
Deadlifts 80, 100 X5/ 120 X3/ 150 X8/ 170 X6/ 180 X10
Toes to bar X2X10
Waiter's carry 35# KB X40 yds

Re: Over 50 Crossfitters Sign In
 

Estes rockets are the bomb! 'Scuse the pun! :rofl: Great stuff guys!!

[B]WU:[/B]
1 mi run
10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
25 95# Cleans
25 95# Push Press
25 95# Back Squats
25 95# Push Presses

10:24

[I]Did them in subsets of 5 or 6 except for the back squats.[/I]

[B]Evening:[/B]
1 mi dogwalk

10 1.5 KBS

Bench Press:
5 @ 110#
5 @ 125#
20 @ 135#
5x10 @ 85#