|
|
Re: Over 50 Crossfitters Sign In
great work as usuall guys
last nite seated one arm row 10-10-10 25-35-40 wide football bar bench 5-5-rm 150-165-185 (8) ez bar skull crusher 10-10-10 30-40-50 flat bench red band tri ext 100 front dbell raise 20-20-20 15-20-25 this morning jumping to a 24" box w/20lb vest dbell at sides 35lb dbells speed squat green band 10 x 1 otm 195 lbs speed pulls 225lbs plus red bands 8 x 1 concetric zerker good am 6-6-6 135-185-205 reverse hyper 3 x 12 90lbs gh raise w/red band 2 x 12 100 reverse lunge 3 x rm gh plank holding 20 lb med ball....forgot to record time but it sucked :D |
Re: Over 50 Crossfitters Sign In
Saturday April 11, 2015
Walked 3.2 miles in the brilliant spring sunshine. [url]http://www.mapmyrun.com/view_workout?w=938622011[/url] Then did a strict press workout up to 165#. Finished with 10x95# unbroken. |
Re: Over 50 Crossfitters Sign In
Sunday April 12, 2015
Goblet squat hold, pass throughs, hip extenders TGUs to 35# Front Squats to 185# Six hill repeats at the res, 4 all the way to the top, 2 half way to the top Perfect spring conditions! |
Re: Over 50 Crossfitters Sign In
Still here:
tuesday 31/3: 20 min airbike Wednesday: 1/4 ( cannot believe it is actually April where is this year going?) walk: 25 min power walk warm Up 20m jog clockwise 20m jog anticlockwise 20 m high knees 20m butt kicks 20 m lunge with squat 2 round: 10 inchworm pushups 5 walk walks 10 step ups WOD 4 rounds for time: 10 KB sumo deadlift ( 12kg ) 20 goblet squat 12kg KB 40 single skips Time: 10min 12s tuesday2/4 20 min airbike Wednesday 3/4 walk: 25 min power walk warm Up 20m jog clockwise 20m jog anticlockwise 20 m high knees 20m butt kicks 20 m lunge with squat 2 round: 10 inchworm pushups 5 walk walks 10 step ups WOD 4 rounds for time: 10 KB sumo deadlift ( 12kg ) 20 goblet squat 12kg KB 40 single skips Time: 10min 12s the goblet squat were a struggle to keep good form. Easter break: Thursday: air bike 30 min Friday: 20 min Staurday 30 min Sunday 40 min Mon 30 min Tuesday rest day Wednesday 8/4 warmup: 2 mins single skips/ 2 rounds: 10 band squats ( band around knees) 10 band bridges 10 band pushups WOD: 5 rounds 35 min cut off 10 band pullups 20 pushups 20 hanging knee raises ( no swing) 50 air squats 3 mins between rounds. Completed 4 rounds in 34.22 and for good measure pulled my left lat.. really really painful Thursday 9/4 rest day Friday 10/4 walk plus warm up of Tabata: planks and squats with hold at bottom WOD A. Deadlift: 5 sets of 5 reps @ 35kg across WodB for time: 15 Burpees , 9 Deadlift 12 Burpees, 12 deadlift 9 burpees , 15 deadlift time 7m30s Sat11/4 30 min air bike sun 12/4 60 min airbike :) amazing what i can do while watching the Paris Roubaix road race. Monday 13/4 started out late... short pre warm up walk only Warm up: 2min single skips 3 min wall walks tabata handstand plank WOD: 10 rounds 7 KB SDHP ( 12kg) 7 push press ( 16.5 kg) 10m4s H the great news is that yesterday and today i have had NO PAIN..for the first time in approx 11 months. adding after 90 min drive home still pain free.. |
Re: Over 50 Crossfitters Sign In
4/11 Saturday Partner WOD
Worked with Eric Emanuels’ daughter Mykal Alternate rounds with partner AMRAP 10 200M run 10 Pull Ups 5 Air Squats 6 rounds + 1 Rest 2:00 AMRAP 8 200M run 8 DB Push Press (30#) 4 Wall Balls 5 rounds + 1 Rest 2:00 AMRAP 6 200M run 6 American KBS 3 Burpees 4 rounds + 1 Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16950201229/[/url] 4/12 WOD Sunday Funday AMRAP 20 200M run 8 T2B 20 Walking Lunges (45# plate overhead) 8 Burpees 20 Double Unders Might have been another movement in there but I forgot. Double unders still a challenge. It’s so bizarre that at first I’m fine with them, then my arms start flopping and all hell breaks loose. Did single-double-single-double etc. 4/13 WOD A. AMRAP 14 5 Power Snatches (75#/55#) 10 Sit Ups :30 Ring Plank :20 Rest 8 rounds + 4 reps. B. 1K Row For Time 3:53. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16948847750/[/url] Claw |
Re: Over 50 Crossfitters Sign In
@Helen, that's excellent news about being pain free!
Monday April 13, 2015 72F and sunny, perfect spring conditions. Walked 1 mile down the hill to CTown CrossFit. Did Oly warmup C&J Practice 5 for 5 at 95 5 for 5 at 135 Then went 10 for 10 increasing by ten pounds every time to 235 Might have been able to go over 235 but was so happy with 235 I stopped. Walked, very slowly, and dragging considerably, back up the hill home. |
Re: Over 50 Crossfitters Sign In
nice work all as usual......would not expect anything less
dragged my butt around all weekend with legs suffering from last week....finally felt good yesterday morning......I guess if it does not kill us it makes us stronger...... last nite red band lat row 3 x 20 speed bench 8 x 1 otm 135 plus 1 set of 5/8" chain red band ext band pulls 3 x 20 dbell bench pause at bottom 2 x rm 30 @ 20 lbs, 25 @ 25lbs one arm dbell row 6 x 20 30lb floor JM press 10-10-10 65,75,85 chain tri extension 3 x 10 2 sets 1/2" chain per sides hammer curls 12-12-12 35-45-50 |
Re: Over 50 Crossfitters Sign In
Tuesday April 14, 2015
Walked 2 miles in the morning, pain free, very nice. Snatch warmup and snatch practice in the afternoon. went 30 for 34, highest make was 70kg Got my USAW Local referee certification yesterday. |
Re: Over 50 Crossfitters Sign In
nice work on the cert......great on you for giving back to the community....:)
last nite (after dealing with a super stressful day at work) 2 RM box jump with 10lb per ankle weight 28 1/2" box s/s bar back squat w/6 lengths of 5/8" chain 402lbs 1 RM s/s bar back squat 5@275 1 @ 315 ( I realized I was wiped and should call it a nite) dbell sit ups 3 x 15 50lb dbell 2 x 75 red band in each hand standing abs |
Re: Over 50 Crossfitters Sign In
4/15 WOD
A. Squat Snatch, 3 TnG reps, 7 sets @:90 rest Topped out at 95 but only 2 of 3 despite several tries. They were all legitimate squat snatches, though. B. 5 Rounds FT :30 Farmer's Hold 8 Burpees 4:56. Used 1.5 pood kettlebells which turned out be heavier than I expected. Lots of people went 2 pood and Matt Lum went 3 pood. C. Tabata Hollow Hold Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/17132886976/[/url] Claw |
| All times are GMT -7. The time now is 11:27 PM. |
|
CrossFit is a registered trademark of CrossFit Inc.