Re: Over 50 Crossfitters Sign In
 

Alden, Thanks! Awesome work!

Cliff, Hope your back is OK! Been there done that!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups Holds with segmented negatives
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
20 cal Row
10 Over the Bar Burpees (Yay! Burpees!!)
5 Thrusters @ 145#

3 Rounds + 20 cal Row

[B]Evening:[/B]
Back Squat:
5 @ 130#
5 @ 160#
5 @ 190#
3X10 @ 160#

Re: Over 50 Crossfitters Sign In
 

about the back....thanks bill.....went to the gym tonite and was not really feeling like lifting very much....rolled around on a lacrosse ball for a bit and my back felt a bit better....

warmed up and then a couple of the young fire breathers came in and we started to mess around with the 1 rm farmers lift that was on the white board...

not to be showed up by the young un's i got 510 lbs a 60lb p.r. and now my back feels o.k. go figure.....:confused:

hip thrusters 10-10-10 135-155-175

belt box squat w/ k/bell like goblet squat 10-10-10 (90 on belt) 16kg-20-24

keep up the great work guys......

Re: Over 50 Crossfitters Sign In
 

@Cliff - a 60lb PR? Awesome! Congratulations.

3/7 Powder day at Vail. 17k' vertical. After pushing powder around all day, there is not enough "lead in my pencil" for any other exercises today.

Re: Over 50 Crossfitters Sign In
 

Cliff, AWESOME PR!! Especially after tweeking your back!

Alden, Functional fitness means skiing till you can't do anything else! ;)
[B]
WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pullups
25 Dead Bugs
Burgner Warmup

[B]WOD:[/B]
Find heavy Snatch
45-65-75-95-115-115-115-120-125(f)

3RFT:
5 Snatches @ 115#
10 HRPUs
20 T2B

12:50

Last round of T2Bs were tough!!

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

DL 135-245-315-335-355(f) :ranting2:

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thanks bill....weird i know....must have been working with the young un's :D

tonite....acessory night

ten rounds

prowler 40 m. out 90lbs

1 minute rest

14:44

was very glad when it was over

Re: Over 50 Crossfitters Sign In
 

Good Work Guys!!
March 8th, 2016 Tuesday

WU:
Run 400M / 3 Rounds
10 wall push-ups
15 Air-squats
20 Sit-ups

Deadlift
3 3 3 3 3 / 185, 215, 245, 265


Conditioning
3 Rds:
5 MU / or 7 PU and 7 Dips
10 Power Snatch
25 Box Jumps

10:22 today

Re: Over 50 Crossfitters Sign In
 

Cliff, The prowler stuff sounds awesome!
Patrick, Nice DL & Metcon work

[B]WU:[/B]
Row
1.5 min on Jacobs ladder
100+ SUs
10 Leg swings on each leg in both directions
10 Pullups
10 Burpees (Yay! Burpees!!)
.5 mi walk

[B]WOD:[/B]
Shawn (modified)
1.5 mi run
Every 5 min, do 50 Air Squats and 50 pushups

33:19 with 3 Air Squat/Pushups intervals

[B]Evening:[/B]
1 mi dogwalk in the rain

Bench Press:
5 @ 100#
5 @ 125#
5 @ 145#
3X10 @ 125#

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March 9th, 2016 Wednesday

WU:
dyno-glide 5min / 2 Rounds
15 Cradle-rocks
12 Air-squats
9 Wall-pushups
6 Ring-rows

Front Squat
3 3 3 3 95, 125, 145, 155

Split Jerk
1 1 1 1 95

Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65 65
Minute 4: 15 Push Press, 95/65 65

ahh..... ya this was a good one, should have been "rest" at each set, but pretty much "not" for me!!

Re: Over 50 Crossfitters Sign In
 

Nice WOD Patrick!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups with holds with segmented negatives
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
5 Power cleans @ 145#
10 T2Bs
15 Wall Balls, 20#, 10ft

4 rounds + 5 Power cleans + 2 T2Bs

[B]Evenings:[/B]
Deadlift:
5 @ 150#
5 @ 190#
5 @ 225#
3X10 @ 190#

Re: Over 50 Crossfitters Sign In
 

March 10, 2016 Thursday

Bill- I dunno why, but I seem to like the 20+ Min. WODS.

WU:
Mobilitiy.......
Ran 1mi. then 2 Rounds:
10 Air-squats
10 Wall-push-ups
10 Ring-rows

Strength
10,9,8,7,6,5,4,3,2-1
Bench Press 75lb 10-8, 95lb 7-1
Pull Ups / Ring Rows for me.....

Conditioning:
Partner WOD 16Min AMRAP:
Row 1000M Cash-IN, then
100 DU
100 Sit-ups
50 Burpees.
We got 2 rds, plus 200.