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Alden, Sounds like a fun hike!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
30 sec fingertip plank
10 push ups
10 bar taps
10 45# Presses
10 45# OHS

[B]WOD:[/B]
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5 pood [I](Russian Swing)[/I]
50 Steps Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (YAY! BURPEES!!)
50 Double unders [I](Subbed 156 SUs)[/I]

Complete 52 reps of each exercise instead of just 50 to wish Mona a very Happy Birthday!

41:21

[I]Wow! What a slog! All my goats were showcased in this one! Still I tried to be as consistent as possible on this one.[/I]

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@Bill, there's nothing like a multiple goat exposure day is there...

Saturday September 27, 2014

My back felt 99% this morning, the best it's felt since falling in the shower on 7-8-14.

Warmup with some mobility

Deadlifts to 475#
missed at 495 and 500, but got both off the ground
[url]http://youtu.be/5rMymSCHVw8[/url]

Knee bending deadlifts
25x135 with snatch grip

KB snatches
20x10#
20x15#
20x20#
20x35#

Good day in the shed with Tim, Jeff, and Rhonda.

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@Bill - It was a great hike. The aspens are turning and the view from the top was spectacular.

9/27 Hill workout
60 minutes of riding steep hills on the mountain bikes.

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Sunday September 28, 2014

OHS
10xpvc
10x11# training bar
10x45# bar
10x75# (these were really hard)

Metcon
10 burpee buy-in (Yay burpees!)
5 rounds of:
3 pullups
5 pushups
7 air squats
10 burpee cash-out (Yay burpees!)

Skill Work
50 single unders
10 alternating single and double unders
40 double unders in a row (then someone turned off the oxygen)

Training for Oly Lifting has made me better at Oly lifting and worse at everything else.

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9/26 WOD (5 PM)
A. Narrow Grip Bench Press, 5,5,5,5,5 (31X1), 2:00 rest
75-95-115-125-124(4)
B1. Bent Over Row, 5-7 reps, (31X1), x3, :30 rest
Started with 135 but went down to 115. Still a little fast on the descents.
B2. Cuban Press (DB), 10 reps, 1:00 rest
Used 15's.

+ 15-12-9-6-3
Pull-ups
Push Press 95/135
5:37 using 95's.

This was a real arm-burner.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 65/sizes/l


9/29 WOD
A. Reverse Tabata L- Hang (10 sec/20 sec x 8)

B1. KB Front Squats (double bells) 5 x 5-7reps @90 sec rest - 5 Rounds.
B2. KB Press (double bells) 5-7 reps @90 sec rest - 5 rounds.
Used 1.0 then 1.5 pood bells on the front squats, 1.0 on the presses. Had difficulty keeping the 1.5's in the front rack on the squats.

C. 5 RFT: 200 M Run, 10 K2E's, 10 MB V-twists (L/R = 1)
9:21

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 10/sizes/l

Claw

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9/29 8/6/3 week 3 Deadlifts
WU:
Row 500m; pull-ups 10x3; walking lunges 20yds X2; t-spine mobility; deadlifts 50, 65, 75 X5
Workout:
Deadlifts 95 x8/ 110 x6/ 115 x20
T2B x10x3
TGU 35# x10
Cash out:
KB swings 35x150 4:53
KB swings 45x25
Farmer's carry 52/side x80 yds

Re: Over 50 Crossfitters Sign In
 

great work as usual guys.....all still having fun as well :)

this past weekend was our box's fall challenge

160 athletes over the weekend

i cooked 14 pork butts, 20 lbs of tilapia, 30 dozen eggs, 30 lbs of sausage and a whole bunch of veggies and salads were made to feed the vollies....it was an epic 2 days for all

last nite in the gym

10, 8, 6, 4, 2 cal rows with 1 bench press in between for max weight 8 minute time cap

got to 215lbs had 220 moving but stalled out 3/4's of the way up.

still pretty tired from the weekend though

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Monday September 29, 2014

Up at oh dark thirty, long travel day, then a nice walk in the desert.

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9/30 WOD
A1. Straight Leg DL 5 x 5-7 reps (4031) @90 sec rest.
95 then 115.
Did not go all the way to the floor because I lost my lumbar curve if I went that far. Fooled around with grip on each set (normal, hook grip, reversed hands, reversed hands the other way) because grip was turning into the limiting factor.

A2. Dumbbell B.O.R 5 x 5-7 reps (4031) @90 sec rest.
35 then 40.
Very slow tempo helped me focus on form. For some reason I only did 5 of A1 and A2 instead of 7. That wasn't intentional.

B. 30-25-20-15-10-5: Wall Balls, Sit Ups, Seconds of Hollow Hold
11:59.
Was tempted to skip the WOD today because of all the wall balls. And sit ups. And hollow holds. But I didn't want to be that guy.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15380360856/[/url]

Claw

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Awesome stuff guys!!

[B]29 Sept
@ Base Globo!
WU:[/B]
100+SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
34 sec fingertip Plank
10 Push Ups
5, 4, 3, 2, 1 Pull Ups
10 Hollow Rocks
10 sit ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Jerry

1 mile run
2000 m row
1 mile run

31:44

[I]My slowest Jerry time yet :( 40 sec slower than in 2012 & 2:17 slower then in Oct 2013.[/I]

[B]30 Sept:
WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
24 sec fingertip Plank
10 Push Ups
5, 4, 3, 2, 2 Pull Ups
10 Hollow Rocks
10 sit ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
AMRAP 15 Mins
5 Front Squats (#155/#95)
10 Burpees
15 push-up

Rx,
5 rounds & 1 Front squat

[I]WHO’s bright idea was it to have Push Ups AFTER Burpees!! (YAY! BURPEES!!):ranting2:[/I]