Re: Over 50 Crossfitters Sign In
 

Jan 5 Activity
WU
2Min Row, then 3 Rounds
5 T2B
10 Air-squats
20 DU / 60 Singles…..
30 Sit-ups

3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65 (55 for me)
TTB

Then...
EMOMx10
20/16 Cal Row or Bike 40/32
50 Double Unders

8 Min Core Tabata work

Re: Over 50 Crossfitters Sign In
 

Wednesday January 6, 2016

My legs, hip, and butt were all barking from yesterday's 200yd dog trot...

Walked over to CTown.
Stretching and Mobility
Snatches
5x45#, 5x75#, 5x105#, 5x135#, 1x145#, 1x155#

Front Squats
3x45, 3x75, 3x105, 3x135, 3x165

Walked back from CTown.
Tomorrow will be a rest day...

Re: Over 50 Crossfitters Sign In
 

Great work guys! (Though I think I need mental floss for that speedo imagery, Cliff!:D)
[B]WU:[/B]
Stretching/mobility
10 Burpees (Yay! Burpees!!)
[B]WOD:[/B]
Bench Press
5 @ 175#
3 @ 200#
4 @ 225#

[I]These went easier as the weight got heavier. Except for the last two![/I]

Re: Over 50 Crossfitters Sign In
 

hey i am a hairy canadian...what can i say about canadian's and speedo's at the beach that just seem to go together :rofl:

tonite

speed bench

1rm competition pause at bottom bench press 240 (9) lbs more than i did at july's 2015 comp

4 board bench 20-20-20 95-115-125

fat bar push down 3 x 15 17 kg

seated fat narrow grip row 10-10-10 90-100-110

ring row 100

keep up the great work guys....nice bench bill :pepper:

Re: Over 50 Crossfitters Sign In
 

@Cliff - Leopard print speedo? I am going to have to burn out my mind's eye on that one... :yikes:

1/6 Rowing machine 30:00 5807m

Re: Over 50 Crossfitters Sign In
 

As someone that lives on the Canadian border I can unfortunately confirm Cliffs statements about Canadians and Speedos'. I always thought the leopard print was more of a Quebecois thing, but maybe it goes over to BC as well.

Re: Over 50 Crossfitters Sign In
 

I own two speedos, both black, both nearly knee length.
Who knew they made speedos in size 44...
(p.s., I was born and raised in Canada)

Thursday January 7, 2016

Rest Day (and by this I mean being pretty much catatonic...)

Re: Over 50 Crossfitters Sign In
 

JT - I don't think it counts unless it's a leapard Speedo! :rofl:

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push ups
5 Pull up holds with segmented negatives
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
10 45# Shoulder Presses

[B]WOD:[/B]
3 RFT:
12 DLs @ 135#
9 Hang Power Cleans
6 Push Jerks

15:23

[I]2 more rounds than my last attempt on 10 Dec 15. I was able to do the 1st round in 3:50, almost a minute faster than the last time![/I]

[B]Evening WOD:[/B]
1 Mi dog walk

DLs:
5 @ 270#
3 @ 305#
4 @ 340#

[I]Would've done more, but I felt a strong pull where my pec attaches to my right arm. Desecration being the better part of valor, I called it a day![/I]

Re: Over 50 Crossfitters Sign In
 

Snatch -kg 40x3 50x3 55 60 62
C/J-kg 80 85 87
Push Press - kg 80x4 70x6 81x3

I'm pretty sure the 81kg Push Press was a 3 rep PR. It also felt very easy. My overhead/pressing strength is so much better since i started doing more Oly stuff.

While on the subject of Canada I am super happy with the current exchange situation, best it's been in ages. Kind of sucks for some of the local business in the area, Speedo sales at the mall must be down.

Re: Over 50 Crossfitters Sign In
 

@Andrew - Given the warm weather around the holidays, how is the snow pack in your area? Snowed all day today here and the high country is supposed to get a big dump between today and Sunday so we are going to ski again next week.

1/7
WU: Row 10:00 1897m
Workout:
KB OH press 25, 35, 35 X12/ (R) 5 X3X20
Pull-downs 75, 85, 95 X12/ (R) 17 X3X20
Bulgarian Split Squats 20, 30, 30 X15
Counter height push-ups X3X20 (waist high)
DB Rows 40, 45, 50 X12/ (R) 15 X3X20
Deadlifts 65, 65, 75 X15