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nice work there bill.

last night

speed bench

1 rm 9 pin bench 240lbs
1 rm 11 pin bench 260 lbs

rm dbell bench press 50 lbs 22 reps

e z bar skull crusher 8-8-8-8 30-40-50-60

had to leave early to go to the city to see Lindsey sterling. a fiddle player who was told on American idol (or one of those shows) that she would never amount to anything......she put on last night one of the best shows I have ever seen :pepper::pepper:

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another 16,459 steps at work today

then at the gym

front squat ot2m 2-2-2-2-2-2-2 145-165-175-185-195-205-215-225

axel bar dead lift 1 rm 395

axel bar hold for time x 3 165 lbs....:16, :30, :30

belt squat no weight 100 reps

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Cliff, Sounds like a great time. I often wonder what we miss by only listening to what the predominant media tells us to... :(

[B]29 Sep:
WU:[/B]
500 m row
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
5 box jumps
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups with 30 sec rest
10 Burpees (Yay! Burpees!!)
Handstand Hold with frog stretch

[B]WOD:[/B]
5,4,3,2,1,1,1
135(5), 225(4], 315(3), 335(0):yikes:, 320(2), 325(0), 315(1), 325(0), 315(1), 320(1)

Metcon:
3RFT:
400m run
20 TTB

14:48

[I]13 sec slower than 2 years ago, 25 Sep 2014! Still, close enough for me.[/I]

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

[B]30 Sep:
WU:[/B]
500 m row
10 Leg Swings on each in both directions
10 Air Squats
10 frog Holds
10 Push Ups
1, 2, 3, 4 Chin Ups with 30 sec rest

[B]WOD:[/B]
Filthy Fifty
50 Box Jumps, 24" box
50 Jumping Pull Ups
50 KBS, 1 Pood
50 Walking Lunges
50 KTE
50 Push Press, 45#
50 Back Extensions
50 Burpees (Yay! Burpees!!)
150 SUs

36:50

[I]Not my fastest time, but faster than I've done this in the past two years!!:pepper:[/I]

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

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nice work there bill...esp on the filthy fifty

yesterday

life chores, long dog walk and 50th birthday party for a good friend

today at the gym

speed bench

angle bar bench 3-3-3-3-3 135-155-175-195-205

1 1/2 dbell bench 20-20 30, 35

standing one arm dbell row 10-10-10-10 45, 50, 55, 60

hammer curls 6-6-6-6 35-40-45-50

seated med mag row 20-20 45-55

lying cable pull over 10 lbs 50 reps

then of to hike up and the sea to sky gondola in the sun...

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Thanks Cliff!

1 mi dogwalk

@3 mi hike with dogs

10 Burpees (Yay! Burpees!!)

Back Squat:
5 @ 195#
5 @ 230#
17 @ 260#
5x10 @ 150#

21-15-9
1.5 Pood SDHP
Sit Ups

3:26

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yesterday.....19,456 steps at work.....bailed on the gym and opted for monday night football

today 17, 564 steps at work.... went to the gym anyways

1000m row

100 large green band standing abs

10 rounds for time

10 20lb wall ball
10 air squat

8:53

45 minute dog walk in the rain

Re: Over 50 Crossfitters Sign In
 

Cliff, I'm amazed at the amount of steps you do! Nice WOD!

[B]WU:[/B]
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jerry
Run 1 mi
Row 2000 m
Run 1 mi

32:19
[I]
My slowest Jerry time, about 35 sec slower than my last attempt. :shrug:[/I]

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

Bench Press:
5 @ 105#
5 @ 120#
16 @ 135#
5x10 @ 80#

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[B]WU:[/B]
500 m row
10 10SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 chin ups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Helen
3 RFT:
400 m run
21 KBS, 1.5 Pood
12 Pull Ups

14:35

[I]15 sec slower than my last attempt on 1 October 2014, my slowest Helen ever. :([/I]

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thanks bill.....i was surprised myself and hence the reason for getting a pedometer....i knew i was walking a lot but not that much......today 18,452 steps just at work....i almost find it sad that they suggest shooting for 10,000 steps...i had that in before lunch today.... :rofl:

tonight at the gym

i rm mega bow w/ mini bands 225 lbs

mega bow 6-6 175-195

e z bar skull crushers 4 x 8 60 lbs

camber bench bar suppine row 10-10-10-10 115-125-135-145

hammer curls 6-6-6-6 35-40-45-50

blue band one per hand pull downs 100

1 hour dog walk....like i need more walking :pepper:

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Back from a road trip to CA to visit my daughter and then do a six day bicycle tour through Sonoma County wine country. Over the six days, we rode 170+ miles through a number of different wine growing regions and enjoyed lots of wine tasting. Did I mention a lot of wine tasting? We've gone "on the wagon" for a while; I'm sure my liver enzymes will appreciate it. :rofl:

10/3
WU: Row 1000m
Workout:
Overhead press 45, 55, 65, 75 X10
Pull-up variations 3, 3, 7, 5, 6
Pushups 8, 10, 10
Bent over rows 65, 85, 95, 95 X15
Deadlifts 65, 75, 85, 95 X15
Waiter's carry 25# X1:00

10/4
Life maintenance troubleshooting a leak in the camping trailer. Lots of loaded carries and ladder climbing.

10/5
WU: Row 1000m
Workout:
Overhead press 45, 55, 65, 65, 65 X10
Pull-up variations 5, 4, 6, 8, 4, 6
Pushups 10, 10, 10
Bent over rows 65, 85, 85, 95 X15
Deadlifts 65, 85, 105, 125 X15
Waiter's carry 25# X1:10