Re: Over 50 Crossfitters Sign In
 

great work guys!!!!!

tonight in the haze from the close to 200 wild fires burning just a couple hours north from here

box jump to 2 boxes 2 rm 32.5"

manta ray back squat 1 rm 370 5 lb pr :pepper:

back steping lunge 4 x 8 16 kg kb in each hand

200 large green band good mornings

1 hour dog walk

Re: Over 50 Crossfitters Sign In
 

Cliff- We are have some wild fires near me aswell... not too close, but the smoke rolled into our area last night.

7.18.2017 Tuesday
WU: Run 1 lap, then 3 rounds
5 pull-ups
10 lunges
15 cradle-rocks

4 x 5 Bench and Pull Ups
did Bench @95lb. 10,5,5,5 strict Pull-ups

Four sets of:
Bench Press x 5
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

WOD:
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

27:20 I was able to RX this one. :pepper: Its been awhile since I RX'd a WOD. Tho, my hip is complaining.......150KB swings is a lot.

Re: Over 50 Crossfitters Sign In
 

You guys are awesome!! Hope those fires out west stay away from you Patrick & Cliff!!

[B]18 JuL:
WU:[/B]
1 mi run
10 10 SUs with a DU Attempt (got 4)
10 Leg swings on each Leg in both directions
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest
10 Burpees (Yay!Burpees!!)
Burgener Warm Up

[B]WOD:[/B]
Snatch Balance 1-1-1-1-1-1-1 reps
45#-65#-75#-95#-105#-115#-115#

30 sec hang

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

[B]19 Jul:
WU:[/B]
1 mi run
10 10 SUs with a DU Attempt (got 5)
10 Leg swings on each Leg in both directions
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest
10 Burpees (Yay!Burpees!!)

[B]WOD:[/B]
12 135# DLs
9 Power Cleans @ 135#
6 135# Push Presses

4:10

30 Sec hang

[B]Evening:[/B]
1 mi+ Dog walk

Re: Over 50 Crossfitters Sign In
 

Patrick-That was a heck of a WOD you did yesterday. I may have to try that some time.

Yesterday
Bouldered at Rock Mill with Norm and Ken.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A. (17:00)
Five Sets of:
Deadlift x 1 rep 225
45 seconds
Ab Roll outs x 10 reps
45 seconds
Double Unders x 25 reps
45 seconds

B. (35:00)
The Original Deep 6 Plan
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds. 35#

C. (50:00)
E2MOM
20 band pull aparts
walk on parallettes

Re: Over 50 Crossfitters Sign In
 

Congrats on doing the WOD Rx'd Patrick! What Tim said!! ;) Tim, nice work on your WOD!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Push Ups
1, 2, 3, 4, 5, 6 Pull ups with 30 rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
30 Air Squats
20 HSPUs (Belly to Wall)
10 DLs @ 225#

4 rounds + 16 Air Squats

[I]This was tougher than I thought it was going to be. I was hoping to break five rounds.[/I]

[B]Evening:[/B]
1.5 mi dogwalk
10 push ups
10 1.5 pood KBS
Deadlifts:
5 @ 135#
5 @ 170#
5 @ 205#
3x8 @ 170#

Re: Over 50 Crossfitters Sign In
 

Bill- You had me at 20 HSPU on your WOD, I'm still working on those!!:ranting2:

7.20.2017 Thursday
WU: RUN 400M then 3 Rounds
5 Pullups,
10 push-ups
15 Air-squats.

5 x 2 Back Squat I only worked @ 125lb to protect my left hip
Back Squat x 2 Reps

WOD:
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar

8:21 first WOD this week that was not 5 Rounds and a killer.:notworth:

Re: Over 50 Crossfitters Sign In
 

7.21.2017 Friday

WU: RUN 400M then 3 Rounds
5 Ring Dips
10 KB twists
10 Air-squats

4 x 5 sadb and rdk

Four sets of:
Single-Arm Dumbbell Press x 4-6 reps each arm @ 25lb
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1 @95lb
Rest 90 seconds

WOD:
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

We go 8rds. + 5 Did the 8am class today. Nice to see some folks I have not seen in along time.

Re: Over 50 Crossfitters Sign In
 

Thanks Patrick! They were belly to wall HSPUs. I just wish they would translate better to shoulder presses! Nice Couple of WODs there!! Just watched "Fittest on Earth" on Netflix... Got motivated!!

1 mi Dog walk
10 Pull Ups
10 1.5 Pood KBS
Shoulder Press:
5 @ 50#
5 @ 65#
5 @ 75#
3x10 @ 65#

Re: Over 50 Crossfitters Sign In
 

Yes, Guys, I hope those fires stay far away. Fire is always on our minds here.

7/18 90 mile dirt bike ride through the burn scar from the Hayman fire. That was the largest fire (over 138,000 acres burned and 133 homes destroyed) in CO history. Really sobering to see how much damage was caused by someone burning a letter in the forest. The evergreens will not recover for 50+ years (not enough rain here) but it is great to see the aspens filling in.

7/19
KB C&P 35# X5X(1-4) 100 reps
KB swings 35# X9:00 200 reps
Farmer's carry 180# X30 yards

7/20 Dirt bike ride. 40 miles of ATV trails

7/21 Mountain bike ride Rampart Reservoir trail. 14.5 miles; 1450' of climbing; max elevation over 9300'. 3:00 hours

7/22
WU: 1 mi dog walk; row 1km; halos 25, 35 X20; 100 single under
Workout:
KB C&P 35# X5X(1-4) 100 reps
KB snatch 35# X9:00 97 reps
Farmer's carry 180# X30 yards

Re: Over 50 Crossfitters Sign In
 

That's quite a bike ride Alden! Sounds really interesting too. I have done a lot of rock climbing in the Boulder and Estes Park area. Beautiful area!

Yesterday
Bouldered at Rock Mill. I only got on problems that I wouldn't fall off. Climbed down. No falls.

0.25 mile Air-Dyne
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets
10 Reverse Alternating Lunges 0, 25, 25, 50, 60
60 seconds rest
2 strict ring muscle ups
60 seconds rest
20 band pull aparts
60 seconds rest

3 rounds on the 4 minutes
0.5 mile Air-Dyne
15 push ups
2:19, 2:10, 2:03

Good advice Patrick. Definitely taking it easy on the back. Only back friendly exercises today.