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Bill Hoogsteden 10-05-2010 05:51 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]

400m run (200normal, 100 backwards run [I](hate it!)[/I], 50 side step right 1st, 50 side step left 1st)

10 push ups

stretch bands to work legs & hips

[B]WOD:

"CINDY"
[/B]20 min AMRAP

5 pull ups
10 push ups
15 air squats

13 rounds, 5 pull ups, 10 push ups

[I](My pull up form went to hell during the 6th round, had to go to the grean band assist during the last 7 rounds.)[/I]:ranting2:

John Burch 10-05-2010 06:51 PM

Re: Over 50 Crossfitters Sign In
 
10/05
WU stretch,jumprope

WOD
10-1
1-10
pullups
pushpress
6 rounds @ 135#, last 4 @ 95#
10:26

going overhead has become something I back away from more and more since I jacked my back a few months ago

post reverse hyper 3x10, 2x20 GHD back ext, 2x20 K2E

m/56/180 CrossFitChesterton

Tim Randall 10-05-2010 09:22 PM

Re: Over 50 Crossfitters Sign In
 
Bill,

Great work! I actually have yet to do a 20min Cindy!!!
(you mean you didn't get a Leg/hip WU with that pre-WOD running?

[I]"400m run (200normal, 100 backwards run (hate it!), 50 side step right 1st, 50 side step left 1st)

10 push ups

stretch bands to work legs & hips"[/I]

John Jaeckel 10-06-2010 04:02 PM

Re: Over 50 Crossfitters Sign In
 
10.06.10:

Running Stretch

2km pose run
50 k-bell swings (53 lb)
40 situps
30 pushups

17:58

Pat Quigley 10-06-2010 04:11 PM

Re: Over 50 Crossfitters Sign In
 
Mobility WOD: hamstring, glute, groin stretch.

MWOD challenge of 3 min of hallow rock by holidays: 50 sec .

Wendler Wave 3 BP( 5 X 75%,3X85%,1X95%) 175,195,225(7R)
Assist or supplemental exercise: 5X10dips.

(from Sunday 100926--done today 101006)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

12 rounds even. 7 pull up less than last time.

Deb Weber 10-06-2010 04:18 PM

Re: Over 50 Crossfitters Sign In
 
[B]10.06.2010-Wednesday[/B]

Warmup: Run 400, step & stretch et al

[B]WOD: Athlete's Choice

"Elizabeth"[/B]
21-15-9
squat cleans - 135# (85#)
ring dips
[B]OR
shedkicker[/B]
10 rounds for time of:
5 thrusters - 135# (95#)
30 double unders

[B]Shedkicker 26:13 95#[/B] Mustve been a senior moment. Deserted gym when I started, six people show up and are waiting for me to finish so they can go together. I struggled with the thrusters after the weekend's jerks and the pushpresses monday. I missed about 5-6 reps and had to redo. OTOH Ive been pressing out 95# (but not every time), so thats a positive. Still struggling with the rack! Doubleunders were unbroken the first few rounds after that the most I got was 20.
when the next group went, they all modified w/lighter weight. Some also did single unders. I didn't realize we could modify the shedkickers.... apparently you can scale all you want unless its marked "cannot be modified."

Skill: pullups
(no room in the gym to do anything else)

John Burch 10-06-2010 06:32 PM

Re: Over 50 Crossfitters Sign In
 
WU
stretch
10 pushup
2x15 rope climb
10 pullup
15 air squat
3x10 hyper
2x20 GHD backextension
2x15 K2E
2x20 GHD situp

Back Squat
10@135
6@185
2x2@235
2x2@240
2x2@245

WOD
15 DL@275
25 situp
10 DL
20 situp
5 DL
15 situp
5:25

m/56/180 CrossFitChesterton

Bill Hoogsteden 10-06-2010 06:50 PM

Re: Over 50 Crossfitters Sign In
 
Tim- Apparently we needed to do a lot of hip work!!;) Cindy is something else!

[B]WU:[/B]

150 single unders [I](Still working on stringing[/I] [I]more than 15-20 together & trying to do double unders!)
[/I]3X10
Kneeling handstand push ups
blue band assisted pull ups [I](Hands still sore from Cindy!)[/I]
abmat sit ups
20# Wallball shots [I](Last round was 10 in a row!)[/I]

[B]WOD:
[/B]
Overhead squata 3-3-3-3-3

65-75-85-95-105 (PR!)
[I](Felt good I think I could"ve done more!)[/I]

Tim Randall 10-06-2010 06:55 PM

Re: Over 50 Crossfitters Sign In
 
(Bill, for sure I do! after every big squat workout my hips are pretty sore! (I am studying and doing more of the Mobility WOD exercises and it is helping (also taking a lot of fish oil) and noticing a pretty dynamic difference. (tomorrow I am taking a CF rest day and going for a MTB ride (so for sure to get beat up some more (heh, heh)

10.06.10
WU:
15 air squats
10 leg swings
10-pushups-(2 seconds each direction)
10-45# bench press
10-135#BP

WOD: Bench press-10 sets (rest 60sec between each set)
2,2,2,2,2,2,2,2,2,2

95#,105,115,125,135,145,---150,155,160,165 (extra) 170x1
(Not really heavy for my weight), however for me I was pleased as this is my weakest lift and a vast improvement over the last time I did any Bench pressing.

Terry Dickman 10-07-2010 11:49 AM

Re: Over 50 Crossfitters Sign In
 
October 6th, 2010
M.E. Trap bar Deadlift 3-3-3-1-1-1

[B]325,335,355,365,375,385[/B]

Rest 5:00

For Time:
50 Barbell Thrusters (20kg barbell)
40 Jumprope Double Unders
30 KB Swings (53lbs)
20 Barbell Reverse Alt Lunge (10/side) Hold barbell overhead in snatch grip
10 Burpees

[B]Time 7:09[/B], Goal was to hit each movement unbroken;
broke thruster at 30, then 15, then 5. DUs not more than 10 unbroken, kb’s unbroken, 10 lunge turn around then 5 then 5, burpees unbroken

John Jaeckel 10-07-2010 11:50 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tim Randall;852410](Bill, for sure I do! after every big squat workout my hips are pretty sore! (I am studying and doing more of the Mobility WOD exercises and it is helping (also taking a lot of fish oil) and noticing a pretty dynamic difference. (tomorrow I am taking a CF rest day and going for a MTB ride (so for sure to get beat up some more (heh, heh)

10.06.10
WU:
15 air squats
10 leg swings
10-pushups-(2 seconds each direction)
10-45# bench press
10-135#BP

[B]WOD: Bench press-10 sets (rest 60sec between each set)
2,2,2,2,2,2,2,2,2,2

95#,105,115,125,135,145,---150,155,160,165 (extra) 170x1
(Not really heavy for my weight), however for me I was pleased as this is my weakest lift and a vast improvement over the last time I did any Bench pressing.[/B][/QUOTE]

No apologies or conditions necessary. That is a deceptively tough workout. Done it before. Doing the same thing tomorrow with OHS,: 45, 55, . . . 135

Bill Hoogsteden 10-07-2010 06:51 PM

Re: Over 50 Crossfitters Sign In
 
[quote=Tim Randall;852410](Bill, for sure I do! after every big squat workout my hips are pretty sore! (I am studying and doing more of the Mobility WOD exercises and it is helping (also taking a lot of fish oil) and noticing a pretty dynamic difference. (tomorrow I am taking a CF rest day and going for a MTB ride (so for sure to get beat up some more (heh, heh)

10.06.10
WU:
15 air squats
10 leg swings
10-pushups-(2 seconds each direction)
10-45# bench press
10-135#BP

WOD: Bench press-10 sets (rest 60sec between each set)
2,2,2,2,2,2,2,2,2,2

95#,105,115,125,135,145,---150,155,160,165 (extra) 170x1
(Not really heavy for my weight), however for me I was pleased as this is my weakest lift and a vast improvement over the last time I did any Bench pressing.[/quote]

Tim - the MWOD site has SOOO much good stuff! I can't take it all in!! Also, we have a running argument in the box every time a bench press workout comes up!! I used to do a lot of benching but not at the level we do it in CrossFit! Those are great numbers you are hefting! And improving is a good thing!;)

[B]WU:
[/B]200m run
Dynamic Stretching:
Frankenstein Walks
High knees
Butt kickers
spidermans
Inch worms (1 push up)
10 Push ups with arm raises (5 each side)

[B]WOD:[/B]
Severin.

50 strict pull ups, [I](25 blue band assisted, 25 green band assisted)[/I]
100 pushups pull hands up off ground when chest is on ground,
5k run [I](walked more than I would've liked, but got'R'done!)[/I]

51:09

Tim Randall 10-08-2010 12:29 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Gents for the encouraging words!:thanx: (great to be on the site and working along side you guys!!:pepper:

What the heck am I doing still up???12:20pm PST. Spent till 5pm working around the house doing "auto maintenance" you know, dripping hot oil all the way to the arm-pit and banging knuckles replacing brakes! FINALLY got done and loaded the MTB and met my riding buddy at a local park and got some good challenging riding in 4.5miles with some really steep hills that definitely got the thumper pumping and the Quads burning!!--

Still sore from the M/T/W-WOD's but looking forward to the Squat challenge tomorrow and the KB snatch WOD (plan on doing 1/2 and then going for another MTB ride (while still half way dry out)

Jim Cordes 10-08-2010 10:28 AM

Re: Over 50 Crossfitters Sign In
 
10/8 WOD

Push Press 3-3-3-3-3
Followed by 3 Rounds for time of:
20 Burpee Pullups
30 Double Unders

105#-115#-125#-135#-145#
Wasn't sure of my max, so kind of guessed. Finally at 145# I struggled a little; maybe I could have done 3x150#? Just checked my log, and see that last November I did 2x145# and failed on 3rd, so this is another PR!

3 RFT @ 13:56(?) Forgot to photograph white board, but this seems to be what I remember. Wow, this sucked! Burpee pull-ups are right up there with wall balls on most-hated list.

Not just the usual suspects there this morning. In addition to Kaela, Tyler, and Patrick all 6 am regulars, we also had Zach, Fielding, and Brett. Whereupon hilarity ensued.

The Claw

Deb Weber 10-08-2010 05:10 PM

Re: Over 50 Crossfitters Sign In
 
Nice PR Claw.. You guys are just - strong & fast!


[B]Thursday 10/7/10 REST[/B]
20 burpees with vest just to loosen up


[B]Friday 10/8/10[/B]
still sore from two days ago.

[B]100 OHS 55#[/B]
about 5 mins. :shrug:
that was it (it's hockey season :D)

Pat Quigley 10-08-2010 06:30 PM

Re: Over 50 Crossfitters Sign In
 
Tim, take a day off when you need it. There were a few of us, myself included that would just go and work out and let tylenol, or something like it, take care of the rest. I rarely use alieve now and take the time I need to recover.

Wendler Wave 3 DL (5X75%, 3X85%, 1X95%) 315,357,400(3). Warmed up with 2X5X225.

Thursday 101007(done today)

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

substituted 35# db. Finished in 9:25.

Did today Mobility WOD for hips after the workout.

John Jaeckel 10-08-2010 07:52 PM

Re: Over 50 Crossfitters Sign In
 
10.08.10:

WARMUP
1/4 mile run
20 squats
15 rollovers
Stretch

STRENGTH/WOD
OHS
(Every minute)
2x45
2x55
2x65
2x75
2x85
2x95
2x105
2x115
1x125 (F-2)

CASHOUT
Barbell Snatch 5x95
1arm k-bell snatches 10x45

John Burch 10-08-2010 08:43 PM

Re: Over 50 Crossfitters Sign In
 
WU
3x10 reverse hypers
3x20 GHD back extensions
2x20 K2E
2x20 GHD situps
jumprope

Back Squat 4x4
10 @ 135
6 @ 185
4@235
3x4@245

WOD AMRAP 10:00
8 75# thrusters
6 ring dips
8 rounds

m/56/180 CrossFitChesterton

Bill Houghton 10-09-2010 09:20 AM

Re: Over 50 Crossfitters Sign In
 
Well, folks, this could be goodbye! :yikes: I blacked out after a workout about a half hour ago and can't seem to get my HR down. Whew. We have expanded our classes this week, from 3 days to 6. Today was our first Saturday group WOD. Our team was 3 guys against a team of 4 girls. Two working at a time 1500M row, 150 walking lunges, 150 push-ups, 150 sit-ups, 150 lateral jumps, 150 dips, 150 wall-balls, 150 burpees. We finished 23:44, 25:48 for the girls team. 15 minutes later I am talking one of the visotirs and bam, I have to go to the floor with that black out sensation. That will teach me to team up with two (amazing fire breathing) 20-something year olds. Its all good.

Should hear this week if we are getting into our new space. Found an absolutely perfect space, right on the running/bike trial, right near the HS track, good parking, etc... Keep your fingers crossed.

PS HR is normalized now, drinking water, typing to my community! Ahhhhh!

Jeff Kilinski 10-09-2010 09:23 AM

Re: Over 50 Crossfitters Sign In
 
Folks,

Been traveling a decent amount and getting workouts in here and there but things have been pretty hectic (new assignment, same firm) so haven't had time to post. However, since today I...

PR'd my double unders, unbroken 50x !

I have a good reason to get back involved. The whole workout this morning was Saturday Team WOD.

400m Run
400m backwards run
400m medicine ball carry
400m KB carry.
While teammate is running do double unders, situps or burpees (3x points). Score is your time minus total reps.

22:57- 593 = 784

My wife is running Chicago Marathon tomorrow.

Jeff

Bill Houghton 10-09-2010 09:32 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jeff Kilinski;853424]Folks,

Been traveling a decent amount and getting workouts in here and there but things have been pretty hectic (new assignment, same firm) so haven't had time to post. However, since today I...

PR'd my double unders, unbroken 50x !

I have a good reason to get back involved. The whole workout this morning was Saturday Team WOD.

400m Run
400m backwards run
400m medicine ball carry
400m KB carry.
While teammate is running do double unders, situps or burpees (3x points). Score is your time minus total reps.

22:57- 593 = 784

My wife is running Chicago Marathon tomorrow.

Jeff[/QUOTE]

Jeff,

Way to go on the double unders. A friend of ours is there to run the Marathon too. Good luck to your wife.

Tim Randall 10-09-2010 01:08 PM

Re: Over 50 Crossfitters Sign In
 
10.08.10

Bill!

Gave us a scare,:yikes::yikes: with that post! Glad you are ok. That WOD would take most anyone down, Suspect the problem was something in the air (or lack there of)

You made my Friday last workout sound like a WU for your WU!

WU- leg swings, air squats, single unders, Hamstring stretch

[B]Day 4 of Squat Challenge. Add 5#’s and go for 20 Reps[/B]: Repeated 105# (did 105lb last time as well as part of the WOD so just repeated it this time) Felt good, good form and steady pace.

WOD for the day

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Scaled the KB to 25#
[B]Time: 8:24[/B] (darn PU's slowed me down again)--got to work on getting better Kip!

took a 30minute break and met up with friend for another go at the local park on the MTB---8.4 miles (loving this sport)--some new scars to prove it!

Pat Quigley 10-09-2010 03:19 PM

Re: Over 50 Crossfitters Sign In
 
Bill H. good to hear that everything is working fine.

Jeff, good luck to you and your wife on the marathon.

Wendler wave 3 OHP: 5X75%, 3X85%, 1X95%(OR AMRAP). 125,145,165(4).

X-Fit class at Lifetime Fitness.

1 rep of 1st round in 1st minute, 2 reps on 2nd round on 2nd minute, etc: of 40#KB snatch each hand and lower to shoulder rack, then jerk.(Hope that was clear: single arm snatch and then lower to rack for a jerk) Finished 5 rounds.

Then max strict pull ups, max kipping pull ups, max rows on bar on Smith Machine. Rest in between exercises. Note number of reps in each. 12 Pull Ups, 20 Kipping pull ups, 25 rows.

Two days of single arm snatches! Lightning struck twice!:rofl:

John Jaeckel 10-10-2010 02:54 PM

Re: Over 50 Crossfitters Sign In
 
10.09.10—

Rest

10.10.10—

Warmup
30 squats
20 pushups
Full body Stretch

Strength
L-Sits
3x5 sec. ea., completely straight legs

WOD
30 situps
30 parallette dips
Pose Run 5k
38:54 (Dunno if it was being couch bound all day til working out, poor sleep last night, or unseasonably warm temps here —85 and sunny— but I had zero energy!)

John Burch 10-10-2010 04:30 PM

Re: Over 50 Crossfitters Sign In
 
10/10
wu
stretch
jumprope
2x10 pullup
4x10 reverse hyper @ 40#
4x10 GHD back extensions @ 45#
2x20 K2E
push prowler 40 yard x6 @ 95#
45# sled pull backward 80 yard x2
45# sled pull around parking lot

m/56/180 CrossFitChesterton

Tim Randall 10-10-2010 11:15 PM

Re: Over 50 Crossfitters Sign In
 
10.10.10

Couldn't contain myself to rest completely today and the rain stopped and the sun came out on the way back from Church so I determined to go for a run this afternoon! (hadn't run more than 800m sprints for over 6 weeks)

turned up the tunes and took off in to the cool fall air
[B]5k-26:13[/B] (pavement 1.25 uphill (got the HR up to max) average 160bpm proved I needed to start running some distances!
Cool-down walk for .25 and than stretch hams,quads, calves

Hope all of you had a Blessed day as well;)

Jim Cordes 10-11-2010 09:35 AM

Re: Over 50 Crossfitters Sign In
 
10/11 WOD

3 x Max Effort Supine Chin Ups

Followed by:
AMRAP 15 Min
16 KB Clean and Jerks
8 Knees to Elbows

11-10-5.
Not bad on these, it helped to hold my hands closer together, at or less than shoulder width apart.

AMRAP: 7 rounds @ 1 pd.
This seemed like a long one. Adding a jerk to a kb clean really increases the work required.

The Claw

Tim Randall 10-11-2010 11:29 AM

Re: Over 50 Crossfitters Sign In
 
10.11.10

Second day of what is going to be a GREAT WEEK!

WU: MWOD: squat workout after doing 10 AS, 20 leg kicks,
My Pastor (51yrs young) came back to CF today for the first time in 4 months so we planned on doing the WOD together (scaled for our level of fitness)
He did 3rnds , ring rows, box PU,
I scaled the WOD to 4 rnds

Tabata Row:-----9,8,7,6
Rest 1 minute
Tabata Squat:---20,18,17,18
Rest 1 minute
Tabata Pull-up:--10,8,8,8
Rest 1 minute
Tabata Push-up:-16,10,7,6
Rest 1 minute
Tabata Sit-up:---13,13,10,10

[B]Total score: 47[/B]====that was the first time for me and I was spent!! Now I have a baseline to measure progress!:evilsmile

You guys that do 8 rounds and score in the 60's-70's are stinkin amazing!!!
Cool-down: Mwod-box stretches Psoas,quads, roll out back, quads, shoulders
STAGGER OUT THE DOOR:pepper:

Pat Quigley 10-11-2010 03:35 PM

Re: Over 50 Crossfitters Sign In
 
Took the Level 1 test over again yesterday and passed!:kicking0: I think that the first time I took it I was exhausted from all of the workouts and the heat. Anyhow the manuel made allot more sense studying it again. My appreciation to Coach Luke up in Crossfit Scottsdale for getting me a slot for the testing.

Wendler Wave 3 BS (5 X 75%, 3 X 85%, 1 X 95%). 235, 265, 295 (4R).

Monday 101011

"Tabata This!"

Tabata Row(6)
Rest 1 minute
Tabata Squat(21)
Rest 1 minute
Tabata Pull-up(5)
Rest 1 minute
Tabata Push-up(10)
Rest 1 minute
Tabata Sit-up(9)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Total=52.

My legs are trashed! This finishes the three additive weeks of Wendler. Next week is deload. 5 reps at 40%, 50%, and 60%. Then add 5 lbs to the original 90% of upper body and 10 lbs to lower body.

Tim Randall 10-11-2010 03:43 PM

Re: Over 50 Crossfitters Sign In
 
Pat,
Congrats on the retest! Awesome score on the Tabata This!, I am truly inspired!!!;)
I am Working out on the computer as the only part of me that isn't trashed seems to be my fingers (LOL) I am just short of taking an Aleve before tackling a couple hours of yard work! (NOT A LOT OF CHOICE IN THE PNW) it isn't raining!!

Deb Weber 10-11-2010 05:16 PM

Re: Over 50 Crossfitters Sign In
 
WTG [B]Pat![/B] Tim, Id be happy with that tabata score!!! nice work.


[B]10.11.2010-Monday-Day 1[/B]
Odd day b/c its a holiday for some people!

Warmup: (not a lot of time - pushups, situps, lunges, squats shoulder circles)
[B]
WOD:[/B]
100 burpees for time
every minute on the minute, perform three 95# (55#) overhead squats, starting with minute zero.
[I]25:00 time limit, so keep moving![/I]
[B]11:51 Rx[/B] Could've been faster. Cheated my diet bigtime this w/e, everything hurts today!

Skill: BF kip
Very light weight front squats just to loosen up
Rear delt work, lateral raises, rows etc.

Pat Quigley 10-11-2010 05:16 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Tim Randall;854124]Pat,
Congrats on the retest! Awesome score on the Tabata This!, I am truly inspired!!!;)
I am Working out on the computer as the only part of me that isn't trashed seems to be my fingers (LOL) I am just short of taking an Aleve before tackling a couple hours of yard work! (NOT A LOT OF CHOICE IN THE PNW) it isn't raining!![/QUOTE]


thanks Tim, I'm thinking of doing the Kids cert. next. I want to discuss this w. a local box owner first to find if I can capture back some of the cost.

John Burch 10-11-2010 05:37 PM

Re: Over 50 Crossfitters Sign In
 
Deb B great time on the 100 Burpee and overhead squat!!
Linda K where in the world did ya go already

10/11
wu
stretch
jumprope
2x20 GHD situps
3x20 GHD backextension
3x10 reverse hyper @ 50#

DL
3x250
3x280
3x305
3x335
3x370

WOD 5 rounds
6 squat clean @ 95
8 pullup
10 box jump @ 20"
8:56

John Jaeckel 10-11-2010 05:57 PM

Re: Over 50 Crossfitters Sign In
 
:notworth:

[B]Johnny B Bad[/B]— amazing DL work. You beast!

10.11.10:

WARMUP
30 Squats
20 Pushups
30 Flutter Kicks (4 ct.)
10 Assisted Pullups

STRENGTH/WOD
BP (every minute on the minute)
2x135, 2x145, 2x155, 2x165, 2x175, 2x185, 2x195, 2x205, 2x215, 2x225

CASHOUT
15 Body Rows
Run 1/4 mile ME

Tim Randall 10-11-2010 10:34 PM

Re: Over 50 Crossfitters Sign In
 
[B]John Burch[/B], (can't think of a more fitting description)! than John J's reply!!!! :yikes: [B]"Johnny B Bad— amazing DL work. You beast![/B]"

[B]Deb B[/B], Thanks, I now have a baseline for that WOD (never having done it before)
Spent some time (while in "moan and groan" mode) today searching videos for help on kipping PU progressions and Muscle up progressions and found these: [URL="http://vimeo.com/1790160"]http://vimeo.com/1790160[/URL]
[URL="http://vimeo.com/978047"]http://vimeo.com/978047[/URL] Can't wait to get to the box tomorrow and practice both! These 2 skills are so far my biggest obstacle to improving my WOD times!

[B]Pat Q[/B]--Kids cert would be awesome! I hope to in a year or so be confident enough to try for at least the Level1 Cert!

Jeff Kilinski 10-12-2010 04:31 AM

Re: Over 50 Crossfitters Sign In
 
Maria ran a very respectable 4:53 in her first marathon. The whole fam is very proud of her. I posted some pictures on FB. Any CF Over 50 friends welcome to check them out.

So Sunday I was a spectator. Monday, took the day off and since it was a most awesome Indian Summer kind of day in Chicago I had to get out on my bike. I have a circuit in which I hop off and do PU, squats, OHS with the bike at different locations along the 11.3 mile route.

Ride to Lake Ellyn Park, 10 pull ups on monkey bars, 20 air squats
Ride to Library, 10 dips on the bike rack, 20 situps
Ride to Jefferson Park,10 incline pushups, 10 OHS with the bike
Ride to Bridge in Wheaton, 10 pull ups on iron statue, 20 Air squats
Ride to turnaround, 10 incline pushups off trashcan, 10 OHS
Turnaround and do it again,

66:14

Deb Weber 10-12-2010 05:05 PM

Re: Over 50 Crossfitters Sign In
 
[B]Jeff,[/B] that's awesome!!! Congrats to your wife...wow!!
[B]JB[/B] = one strong dude...:D

[B]10.12.2010-Tuesday[/B]

[B]WOD[/B]
Complete as many repetitions as possible of:
5:00 of wall ball shots
4:00 of sumo deadlift high pulls - 75# (55#)
3:00 of box jumps - 20"
2:00 of push press - 75# (55#)
1:00 of kettlebell swings - 24kg (16kg)
[B]90, 50, 35, 35, 25 [/B] Rushed as anything again today, between flat tires and what not, not even much of a warmup, did this at home. Subbed thrusters for wallballs - would've had more box jump/push press reps but had to walk a ways to and from the jump.... at least I got a WOD in! :)

Linda Kardos 10-12-2010 07:59 PM

Re: Over 50 Crossfitters Sign In
 
Hey John good time for a shout-out, thanks.

Bad move on my part announcing I'm back right before the busiest 10 days of the month at work (12+ hour days to meet deadlines and I'm still a newb at most of it, but I do get a company perk of free cheese and whey).

The guilt is working though. I am coming back. My gear has been buried under other stuff we have aquired too! We are cramped here until our move in 2 weeks.

You guys are going to be hard to catch up with. It is inspiring.
Stay fit and keep the fire burning for me...cheers!

Jeff Kilinski 10-13-2010 08:16 AM

Re: Over 50 Crossfitters Sign In
 
Tuesday, OHS work

ROM warmups

8 sets of 8, Overhead Squats then deadhang pullups. Untimed. Work up your weight.

55lbs, 65, 75, 75 (7), 85, 75, 75, 75

Tim Randall 10-13-2010 02:22 PM

Re: Over 50 Crossfitters Sign In
 
After Yesterdays attempt at Snatch Balance 1,1,1,1,1,1,1 (75#) I was in pain (again) with my left shoulder/rear deltoid attach--causing my to lift out of balance (not a problem at the bottom and legs) sooooo I went back to the Mwod shoulder stretches and light shoulder workouts (scarecrow,etc) and it started to loosen up--now just aches!

Decided for the next couple weeks to really concentrate on that area and see if I can't rehab/strengthen/ the shoulder with the emphasis on "MOBILITY" and quit trying to hero my way through the workouts!

Along with that I am going to continue to work on DL-BS,FS, sit-ups and cardio.
TIME TO GET R DONE RIGHT!!


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