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[B]06.30.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest PM: Warmup 400m Run, step & stretch, step & pull, lunge & twist, empty coat, floor wipers, shoulder mobility - stretching. [B] WOD:[/B] For time: 10 push press - 135# (75#), 10 ring rows 8 push press, 20 ring rows 6 push press, 30 ring rows 4 push press, 40 ring rows 2 push press, 50 ring rows [B]7:02[/B] rx PostWOD: Run 400, stretch Good Morning 10x45#, 10x55#, 3x10x65# Front Squat 3x10x65# practicing form |
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[QUOTE=Stephen R. Lampl;804842][B]
[B]Pat, [/B]Seems like you've had a really fast recovery. Did you do any light workouts aside from ROM exercises and icing? I figured on working some of my weak points with other body parts for the next two weeks or more, but it seems you've just "gone for it" and it's working. Suggestions? Thanks in advance![/QUOTE] Played on the beach and in the water at Venice Beach for a few days with the grandsons. I have been doing some stationary cycling at a seat height not quite at the extension that I would normally use. Shorter. The pulling part of the stroke at full extension would just re-injure. This forces the muscle to work and creates healing in the area. Stretching is the last thing that I do. |
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[quote=Pat Quigley;804944]Played on the beach and in the water at Venice Beach for a few days with the grandsons. I have been doing some stationary cycling at a seat height not quite at the extension that I would normally use. Shorter. The pulling part of the stroke at full extension would just re-injure. This forces the muscle to work and creates healing in the area. Stretching is the last thing that I do.[/quote]
Pat, Thanks for the info. Hard to take it easy - - but I'm going to just work lightly with the hammy and concentrate on skills development with the rest of my body..... |
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06.30.10: Rest
07.01.10: (Happy Canada Day!!) Month 4, De-Load Week, Wendler 5/3/1, OHS Day WARMUP: OHS and Sotts Press w/PVC Stretch STRENGTH: OHS 5x45 5x60 5x75 Total 1RMs for this month: DL=345, BP=250, Pullups=BW+20 lb., OHS=130. Going to stick with these exercises next month. Close to my New Year's OHS goal (135). Noticing improvement in everything. |
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[quote=John Jaeckel;805043][I][B]Total 1RMs for this month: DL=345, BP=250, Pullups=BW+20 lb., OHS=130. Going to stick with these exercises next month. Close to my New Year's OHS goal (135). Noticing improvement in everything.[/B][/I][/quote]
Props on the PRs, John! |
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[I][B]100701 THURSDAY - - R/Hamstring Rehab Day #1
Warm-up: [/B][/I]1 mile walk. Hamstring still a bit sore/not ready for jogging/running DROM Arm Circles Pass Throughs Trunk Rotations Body Circles 10 GHD Sit-ups 10 Back Extensions - - subbed hamstring (leg) flexions X 20 each leg 10 Ring Dips 10 Pull-ups (Ring Row - supine). Then did 8 dead hang prone, 5 supine grip. 15 Air Squats [I][B]WOD: Not Performed...... Rehab Work: Coach Mark Rippetoe's Hamstring Rehab Program Day-1. [/B][/I]Back Squat (strict form) 3 X 25 X 45# bar. [I]Hamstring felt good. No increase in pain/discomfort - - it actually went down a bit. [B]Skill Work: Hang Clean Fundamentals [/B][/I]Warm-up: PVC X 15 reps - wrist/bar to rack transitions 1. Wrist/bar to rack transitions: Used 18# bar. 3 X 10 2. Partial shrug to drop / squat position: 2 x 5 (45# bar) [I][B]Fun Stuff: 100 ab-mat sit-ups (anchored) for time: [/B][/I][B]TIME = [/B]2:20. |
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WU
2X12 Walking lunge 2X20 Back Ext 2X25 GHD Situps 2X10 Windshield wiper WOD 4 Rounds 10 Pullups 10 Ringdips 10 Burpees 8:00 Post 1:00 wall sit :45 20# O/H wall sit :30 20# held in front m/55/178 CrossFitChesterron |
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[B]John:[/B] Great work on the PR's!
[B]Steve:[/B] Is that Rippetoe article on the website? [B]WU:[/B] 2x -1 min single unders -200m run -7 Burpees (Yay! Burpees!) [B]WOD:[/B] 10RFT 10 Pull ups (Kipping!!:pepper:) 10 Dips off the box 10 Sit ups 10 Squats 21:25 |
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7/1/10
AM - Outpatient PT PM Bench press - Just trying to start looking for max after layoff 45 x 10 135 x 10 185 x5 225 x 5 245 x 3 275 x 1 300 x 1 - Still had a little gas in the tank but don't think I was mentally ready to go for more. 135 x 10 30 min xBike JW:crutch00: |
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7-1-10
AMRAP 20 min: -row 250 m -8 UNBROKEN thrusters, 95 lbs [B]10 rounds + a few meters[/B] P-chain: 4 x 12 glute bridges |
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1 Attachment(s)
[quote=William Hoogsteden;805269][B].....[/B][B]Steve:[/B] Is that Rippetoe article on the website?[/quote]
Bill, I don't know, but a link to the article (Word doc) is posted below: Great job on today's WOD - - props on the kipping pull-ups! |
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7/1 WOD
“Danny” AMRAP 20 Min: 30 Box Jumps (24″/20″) 20 Push Press (115#/75#) 30 Pull Ups 2-2/3 rounds (4 pull ups done on last round) @ 95#. Not sure I like this one. It is too many reps in each round, so the number of rounds ends up being so low. Somehow WOD's with faster rounds seem to push me harder. Box jumps done on 20" box with 45# plate on top, meaning my jumps had to be more precise. This was a good thing. Push presses started with 10 straight, then devolved to 7, then 6, and 5. I find that when I get really gassed on barbell moves, my form becomes more efficient by necessity. Really felt I was popping the hips to get the bar up by the end. This was a good thing. Pull ups once again were disappointing. I had hoped to knock out at least 15 or so straight, but was only able to get about 10, which quickly devolved again to just a couple at a time by the end. The Claw |
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WU
3X20 GHD Backextension 2X25 GHD Situps 2X21 54# KB Swing Push Jerk 5@95# 5@115# 5@125# 5@135# 5@145# 5@155# WOD 10-1 185# DL 1-10 Burpees 10:03 m/55/178 CrossFitChesterton |
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Stephen thanks for the referral to Mark R's rehab advice. I wasn't sure from reading it what muscle he was describing for rehab and how the squats would fit any muscle. Unless he feels that any whole body exercise would work. In any event, since I'm working on rehabing hamstrings, I did stiff legged dead lifts with the barbell. It was sore as he described and yet I do not think that I injured it again.
Thursday 100701 Ten rounds for time of: 10 Pull-ups 10 Dips 10 Sit-ups 10 Squats Made a few accomodations to this. Pull up were done w. parallel grip. Sit ups were on an exercise ball w. feet anchored (this took pressure of hamstrings). Completed in 22:49. I have to spend more time and learn the kip----it would have made this so much easier. |
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[quote=Stephen R. Lampl;805311]Bill,
I don't know, but a link to the article (Word doc) is posted below: Great job on today's WOD - - props on the kipping pull-ups![/quote] Thanks, Steve! Got out in my place today! [B]WU:[/B] 2 of our Box gym lengths walking lunges 1 length roll overs 2 lengths "Frankenstein Walks" 2 lengths inch worms (only one push up) [B]WOD:[/B] On each hand 10 26# kettlebell swings (Russian) 10 26# kettlebell cleans 10 26# kettlebell squats 10 26# kettlebell push presses 400m run 22:19 [I]Single arm kettlebell work was harder to do than I thought - evenwith 1/2 the weight![/I] |
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[quote=Pat Quigley;805739]Stephen thanks for the referral to Mark R's rehab advice. I wasn't sure from reading it what muscle he was describing for rehab and how the squats would fit any muscle. Unless he feels that any whole body exercise would work. In any event, since I'm working on rehabing hamstrings, I did stiff legged dead lifts with the barbell. It was sore as he described and yet I do not think that I injured it again.
Thursday 100701 Ten rounds for time of: 10 Pull-ups 10 Dips 10 Sit-ups 10 Squats Made a few accomodations to this. Pull up were done w. parallel grip. Sit ups were on an exercise ball w. feet anchored (this took pressure of hamstrings). Completed in 22:49. I have to spend more time and learn the kip----it would have made this so much easier.[/quote] [quote=William Hoogsteden;805772]Thanks, Steve! Got out in my place today! [B]WU:[/B] 2 of our Box gym lengths walking lunges 1 length roll overs 2 lengths "Frankenstein Walks" 2 lengths inch worms (only one push up) [B]WOD:[/B] On each hand 10 26# kettlebell swings (Russian) 10 26# kettlebell cleans 10 26# kettlebell squats 10 26# kettlebell push presses 400m run 22:19 [I]Single arm kettlebell work was harder to do than I thought - evenwith 1/2 the weight![/I][/quote] Pat and Bill, You are both very welcome regarding Coach Rip's article. Though he did not specify, I was under the impression he refereed to a hamstring injury and have therefore, used this treatment method before (unfortunately - - you'd think I'd have learned!) with great results. Great jobs on your respective workouts, you two! AWESOME! |
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[I][B]100702 FRIDAY
Unplanned, forced rest day - - stomach bug. [/B]Needed a real rest day anyway. Stiff and sore, though R/hamstring really feeling quite good. Only occasional twinges of mild pain with certain leg positions and movements. [/I] |
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[B]07.02.2010-Friday[/B]
AM: 30 Burpees 15# Vest PM: Warmup - Row 500 (1:54), step & stretch, step & pull, ham kick, lunge & twist, empty jacket, floor sweepers, shoulder mobility & stretch [B]WOD:[/B] Upside down "Helen" 3 rounds for time of: 400 meter run 21 kettlebell swings - 24kg (16kg) 12 handstand push-ups hspu rx'd critieria for today's wod: men-2 35# plates against the wall with abmat in-between, hands over the holes, head to the abmat=rx'd. women-hands on floor, head to abmat=rx'd [B]19:30 modified[/B] w/plate & abmat. Runs & KB swings were nothing; terrible time getting all the way down and back up in HSPUs... Strength: Backsquat 5x115# (b/c I thought I only did three sets a few days ago) |
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WU
2X20 GHD Backextension 3X10 Pullup 4X10 walking Lunge 10 Windshield wipers WOD 5 Rounds 10 35# KB each arm Squat Clean 10 K2E 8:42 Post 10 Rounds Row 1:00 rest 1:00 between Rows 2810m m/55/178 CrossFitChesterton |
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07.03.10:
Month 5, Week 1, Wendler 5/3/1, Dead Lift Day WARMUP: DL 5x135 5x175 3x205 Stretch STRENGTH: DL 5x225 5x260 6x295 ([B]F-7[/B]) WOD: Tabata Lunges 10, 10, 10, 9, 9, 8, 8, 9 20 Knees to Elbows |
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[I][B]100703 SATURDAY
Warm-up: [/B][/I]600m walk 600m alternating 50m walk, 10 mslow jog Samson Stretch - 15 seconds Handstand Hold - 30 seconds [I]then 2 X of the following: [/I]10 jump squats 15 GHD sit-ups 10 good mornings (1 X PVC, 1 X 18# bar) [I][B]Strength/Skill: [/B][/I][B]OHS for 1RM - - 1, 1, 1, 1, 1, 1, 1. [/B]W/U sets 2 X 5 X 45# bar 55# 65# [B]75# PR[/B], (got depth, but coming too far fowrard - - low back inflexible) 85# (went [I][B]way[/B][/I] forward off heels) 85# X Fail, tried strict form with assistance from friend..... 75# (better, but still not correct) 45# bar.... [I][B]Hamstring Rehab Program day 2: [/B][/I]Back Squat 3 X 25 X 55# with strict form. [I][B]Double Under Practice: [/B][/I]10:00 3s and a 4 or two. |
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7/3 WOD
5 minutes max double-unders: 178 2 minutes max sit-ups: 62 2 minutes max pull-ups: 30 2 minutes max squats: 88 1 minute max burpees: 20. Mixed bag today. Pleased with double-unders, would have been more pleased if I got more than Augie's 210. ;) Sit-ups quite disappointing, my PR is 78, so I was way off. Pull-ups similarly disappointing. I feel like I have been getting worse on these over the last few months. Very pleased with 88 squats. My Elite Goal is 100 in 2 minutes, which seems like it's in reach. I blazed out at the start with 30 in less than 30 seconds, then slowed down; I should have kept going as fast as possible as long as possible. Once I slowed my initial pace, I could not pick it up again. Also pleased with 20 burpees in 1 minute. That's the second time I met this Elite Goal. Worked out with Augie's wife Karen, and she did great. Hope to see her join us for real! The Claw |
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Crossfit class at gym.
warm up of 10 min treadmill. Hip and trunk rotations. Leg swings. 3X25X55#SLDL. 10X10 for time or AMRAP in 15 minutes of: 55# DB Sumo Deadlift, 55# DB swings, 10 push up, 10 Olympic situps. Completed 7 rounds, 10 DL, 10Swings, 10 Push ups, and 3 swings in 15 minutes. Cash out: AMRAP in 5 minutes, frog leaps. Completed 80. After all this core work, I looked at the trainer and asked: "Aren't we ever going to do crunches?" |
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7-3-10
WOD 1: 3 rounds for time: -50 double-unders -21 kb swings, 53 lbs -12 pull-ups [B]Time 9:22[/B], 47 DUs unbroken first round, 2nd 3rd round not so good 15 max unbroken, KBs unbroken, PUs unbroken except last round 7/5 Rest 3+ hours, then WOD 2 Build to a heavy 1 rep power clean Then using 75% 1 squat clean every minute on the minute for 15 minutes [B]225 lb PR by 5 lbs[/B] power clean 1RM; went for 245 lbs several times, close but no cigar did [B]185 lb[/B] (82%) squat clean every minute for 15 minutes |
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7-4-10
Happy 4th to all! Glad I got this out of the way, 13 doubles this year so far, plus sectionals, regionals. WOD 1 Run 800 m x 4 Rest as needed between efforts. These need to be ALL OUT! [B]Time 3:33, 3:48, 3:44, 3:39[/B] rested about 3-4 minutes between runs Rest 3+ hours WOD 2 For time: Row 500 m 50 squats 5 rounds: -5 bench press, Bodyweight (200 lbs) -10 chest to bar pull-ups 50 squats Row 500 m [B]Time 16:10[/B], 1st row was 1:46 – 30 s/m, 2nd row 1:47 – 30 s/m |
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Same to you Terry. It's been great to see your progress over the months. The row times are great. I'm taking a day off. Sittin' here with no more concern than what I'm going to grill this evening. Regardless veggies are on the top of the list.
Signing up for the Mobility Cert. in Flag next month. |
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[SIZE=3]It's amazing see what everyone here is doing! Terry, awesome row times! Just was at the family annual 4th of July gathering hosted by my brother-in-law and his wife. She is losing her battle with cancer at 47, but she wanted the party to go on. I guess that's why I'm doing CrossFit. I just want to keep the party going on...
100703: WOD: AMRAP in 15 minutes: [B][I]25 pound dumbbell Push jerk, 5 reps 7 Box jumps,[/I][/B]20 in] 16 rounds + 5 [B][I]25 pound dumbbell Push jerks[/I][/B] and 2 iumps 100704: [/SIZE][B][SIZE=3]Gulf Coast Grinder- [/SIZE][/B] [B][SIZE=3]10 Burpees, [/SIZE][/B] [B][SIZE=3]20 pushups, [/SIZE][/B] [B][SIZE=3]30 45# Dumb bell Swings, [/SIZE][/B] [B][SIZE=3]40 Situps, [/SIZE][/B] [B][SIZE=3]50 Squats [/SIZE][/B] [B][SIZE=3] ~5:15![/SIZE][/B] [SIZE=3]My wife wasn't too happy about me doing it, but it was a good WOD!! [/SIZE] |
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[I][B]100704 SUNDAY - - REST DAY.
[/B][/I]Taking a serious look at my programming and tendency toward repeat hamstring injuries. |
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WU
2x20 GHD back ext 2x20 GHD situps 2x12 Walking Lunge 20 Pushup Snatch 3@65 3@75 3@85 3@95 3@115 poor @ 115 3x15 O/H Squat @ 65 @95 @115 broken @ 10 and 5 WOD 5 rounds 15 24" Box Jump 15 Pullup 11:07 thought I could do better at the pullups, all but first set were broken m/55/178 CrossFitChesterton |
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[I][B]100705 MONDAY - - REST DAY.
[/B]Taking the entire week off (gone 13 full weeks without a programmed rest period, plus I've been hitting five or six days in a row without rest days). [/I] |
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[QUOTE]thought I could do better at the pullups, all but first set were broken
[/QUOTE] Gee [B]John B[/B] - you did snatches & OHS before this - that would def. affect my pullups! Hang in there, [B]Steve![/B] [B]07.05.2010-Monday (Happy Birthday DP!)[/B] AM Warmup: DUs, Empty Jacket, Floor Dusters, Shoulder Mobility, trigger point ball - stretching [B]WOD: "Murph"[/B] For time: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. [B]55:47 NO vest[/B] - happy with that; Ran the first mile in 8:35 or 8:37 (my usual time is 10-11, I guess I can thank the extra squat work I started in April)... partitioned this Cindy style, chin over bar, chest to abmat, full ROM squat w/hip snap, all fast, & no broken squats, yay!:pepper: - all reps were legit (or I did them over). Today is probably my tiredest weakest day as well, so I was really pleased with the effort. The last run was awful, had to be minutes slower - it's 100° here today and humid as hell. We had a couple pukers. I didn't expect to finish in under 60 minutes (bodyweight stuff is not my forté). The only fly in the ointment was a bathroom break after the first 2 rounds.... sometimes I hate being a girl. [B]Strength: Hang Clean[/B] 3x3 @ 85-90% 2@105#, 3@110# (I realized I could/should do more) |
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07.04.10:
10 laps in the pool 07.05.10: Work at property in the AM, usual redneck stuff: hauling sacks of corn, climbing trees, etc., for an hour or so. Month 5, Week 1, Wendler 5/3/1, Bench Press and Pullup Day WARMUP: Pullups #4 band (+5 pounds around waist) x5 #3 band (+5 pounds) x5 #2 band (+5 lbs.) x5 Bench Press 5x100 5x125 3x150 STRENGTH: Pullups 5x #2 band 5x #1 band 5x BW (F-6) BP 5x165 5x190 6x210 |
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7/4 WOD
Team of 4 (only 2 working at a time) does 234 Pull ups 400 m run (whole team) 234 Push ups 400 m backwards run (2 backwards runners at a time) 234 Leg throw downs 400 m run (3-legged run) 234 Burpees 400 lunges (2 lunging at a time) 39:23 with Team Revolution. Luciano, Molly, Ryan and me. |
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Deb--great work on the running.
JJ--what is the Wendler? Looks like you are making progress with it. JC--looks like you had the most fun today with a group effort. Monday 100705 Did my usual warm up---including 3X25X65# SLDL for hamstring repair. "Luce" Wearing a 20 pound vest, three rounds for time of:(SCALE) 1K Run(.25 mi on treadmill at 3.5 mph w. 2X10lbDB's) 10 Muscle-ups(10 Pull ups +10 Dips) 100 Squats(50 w. 2X10lbDB's) Completed in 24:38.. My gym was so packed to day that I knew bringing my rings and tying up a power cage for the muscle up progressions would be a waste of time---I'd lose my place at the power cage as soon as I stepped aside to another exercise. This was challenging enough. |
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[QUOTE=Pat Quigley;806629]
JJ--what is the Wendler? Looks like you are making progress with it. [/QUOTE] Pat— Periodized, progressive strength program, created by a guy named Jim Wendler. Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between). He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press. I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day. So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains. Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD). And I try to work in some MetCon work a couple of times a week on my off days. It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online. |
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Folks,
Been off the board for a while. I took a week off. Then as I got back into things I ended up in NYC on business and the wife was sick so couldn't duck out to a WOD. All lame excuses. Consequently, I haven't had a whole lot to post. Been back into it, but not at the intensity as I have known. Took a long run in Central Park, every time the song flipped on the iPod I dropped for 20 pushups. Grabbed an Oly class at the box and I was the only one there so got some good one-on-one with Mark and worked on my snatch. Going to hit the box tonght. We go up to Devils Lake for a week of camping starting this weekend so I wanted to pipe in before I'm out of radar range for a week. [B]Terry, [/B] Have the posted the Master's Div WODs for the games anywhere? I'm pulling for you. We'll be back from the woods so I'll catch it live on the webcast. Jeff |
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7/6 WOD
3 Rounds for Time: 400 M Run 20 Second Max Reps of Deadlift (60% of 1RM) 40 Seconds Rest 20 Second Max Reps of Deadlift (60% of 1RM) 40 Seconds Rest Did not record time, but running splits were about 1:55 to 2:00. Deadlifts were mistakenly done at 60% of bodyweight instead of 60% of one rep max, so I lifted 95# instead of 185#. Consequently, max deadlifts were 14, 14/14, 15/14, 16. Lots of fog everywhere, inside and out, this morning. Welcome back Edgar from NY, he's going to work with us while on vacation. The Claw |
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Thanks, I've been toying with the idea of doing powerlifting at next winter's Sr Olympics. So about 3 or so months out, I could use a system like this to focus. Events are: back squat, bench press, and dead lift.
[QUOTE=John Jaeckel;806908]Pat— Periodized, progressive strength program, created by a guy named Jim Wendler. Basically goes in 4-week cycles. You focus on 3-4 movements per month, each one on a different day of the week (typically with a rest day in between). He recommends the Big Basic lifts: Dead lift, back squat, Shoulder Press. I vary it with DL, Overhead Squat, and Bench Press/Pullups combined on one day. So on any given day you do the Wendler program for that lift, which will consist of 3 warmup sets, followed by 3 progressively heavier sets, ending with a "money set" that will be a minimum of 5 reps at 85% of your 1RM, 3 reps at 90%, or 1 rep at 95%—PLUS as many more reps as you can do. The "money set" is where you make the gains. Then he also prescribes "assistive" exercises. So on DL day, I do lunges and knees to elbows (which I combine in the form of a brief MetCon WOD). And I try to work in some MetCon work a couple of times a week on my off days. It DOES work. Like anything else, you have to work it hard and be honest with yourself. Very good in terms of time-saving. There is an e-book available online.[/QUOTE] |
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[I][B]100706 TUESDAY - - Rest Week Day #2
[/B][/I][I][B]Warm-up: [/B][/I]1 Mile Walk. No jogging today..... DROM Arm Circles Pass Throughs Body Circles 15 Good Mornings (PVC) - sub for hip extensions 10 GHD Sit-ups 15 Squats 15 Wall Balls Stretching/Foam Rolling [B]Day 3 of Coach Rip's Muscle Injury (hamstring) Rehab Program. [/B]Back Squat 3 X 25 X 50# [B] Additional strength/skill work done:[/B] Ring Pushups w/20# weight vest: 3, 3, 3, 3, 3. Weighted pull-ups 10# dumbbell: 3, 3, 3, 3, 3. Shoulder Press 105# 3, 3, 3, 3, 3. Finished with 3 X 10 X 75#. |
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WU
400m row 1:32 Damper @ 5 15 air squat 20 push up 30 situp 400m row 1:28 WOD push press @ 85# situps 40 30 20 10 9:41 Post 12 TGU @ 45# m/55/178 CrossFitChesterton |
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