Re: Over 50 Crossfitters Sign In
 

@Claw, no way in hell would I ever do the beer mile. But, I'm glad you had fun!

Monday June 22, 2015
Tuesday June 23, 2015

Rest and medication.

Re: Over 50 Crossfitters Sign In
 

Great work Guys!!

JT - Hang tough!!!

[B]WU:[/B]
.5 mi run
2 min (215 ft) on Jacobs Ladder
10 Leg swings on each leg in both directions
10 Air Squats
10 Pull ups
25 Dead Bugs
10 Hollow Rocks
10 Burpees (YAY! BURPEES!!)
Burgner Warm Up

[B]WOD:[/B]
4 Rounds for time

10 Dumbbell Snatches -5 each arm (#50/35)
15 Hand release pushups
30 Double unders

Did 90 SUs & FIVE rounds!

14:48

[I]Don't know why 5 rounds were on my mind? I could've easily finished after 4. But I guess I needed to to make up for being off the past few days![/I]

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last nite

3 x 20 one leg good morning

3 x 20 10lb per ankle abductions

80lb rino horn walk 800 m. 11:59

2 x 30 20lb med ball ghd obliques

made 40lbs of meatloaf for a bike race party tonite, started work at 5:30 this morning....feel like I am running on empty already......

Re: Over 50 Crossfitters Sign In
 

Good stuff Cliff (and the meatloaf sounds awesome too!)

[B]WU:[/B]
.11111 mi walk
500m Row
200ft/2:15 on Jacobs Ladder
100 SUs
10 leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 sit ups
10 Burpees (YAY! BURPEES!!)
10 Box Jumps

[B]WOD:[/B]
Deadlift 5-4-3-2-1-1-1

135(5)-225(4)-315(3)-335(0)-325(1)-245(2)-275(1)-315(1)

3RFT
400m run
20 Kettlebell Swings (2 Pood/ 1Pood)

12:45

[I]The DLs were going good till the 2nd 315#. I've been fighting a cold and I could feel it. At least 315 is a steady doable lift.
The runs & KBSs were good. I did Russian KBS even though my shoulder felt pretty good. The 2nd run was wild since I felt really dizzy after the KBSs. I was able to do the last 20 straight through![/I]

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@Bill, nice job on the 315# Dead

Wednesday June 24, 2015

Rest and medication.

PT in the pool.

We finally have the right combination of medicines, which has allowed the hip/back/butt to unclench/release and to let the edema dissipate and let the pain subside. Another week and I will be ready to walk a mile!

Re: Over 50 Crossfitters Sign In
 

Thursday June 25, 2015

Rest, medication, and walked one time around the block (about .5 mile).
The pain is completely under control and for the first time in a long time I have hope that I will feel better. The big trick now will be to not over do it!

Re: Over 50 Crossfitters Sign In
 

6/25 WOD
A. Rear foot elevated dumbbell split squat, 20X2, 8 reps per leg, 5 sets, rest 1:00 b/t legs
25 to 35# dumbbells, didn't really pay attention to tempo.

B. EMOM, 10:00
odd- Wall walk, 2-3 reps
even- ring row, 20X1, AMRAP at tempo
Ring rows were instead 10 reps, no tempo

+
AMRAP 6:00
2 Dumbbell snatches (1/arm) - 45/30#
4 Wall Balls
4/8, 6/12, 8/16, etc.
Made it 5 snatches into round of 12/24.
This was cruel. The movements and the rep scheme were both cruel.

Claw

Re: Over 50 Crossfitters Sign In
 

great work guys......

glad to see that you have started the path to recovery JT.....and you hit the nail on the head with "The big trick now will be to not over do it! " we are old enough to know this but need to keep remembering it eh? :D

meat loaf turned out great....found the limit of they yard.....130 people.....was a bit worried when they just kept coming and coming however was blown away by just how respectful everybody was....I was in bed by 10:15

last nite

bamboo bench 3 x15 20 kg kb red bands

dbell bench press 10-10-10 35-45-55

tate press 10-10-10 25-35-45

100 blue band push downs

elbow plank 3 x 1 minute per

Re: Over 50 Crossfitters Sign In
 

6/26 WOD
A1. Handstand pushup (strict), AMRAP-1, rest 1:00
A2. Weighted pullup clusters, 2.2.2, rest :10 between doubles, 1:00, x4

7 HSPU's to 1 pad/15#; 6/15; 4/15; 3/10
Pleased with the strict HSPU's but the weighted pull ups again were disappointing. I think I have put on a couple extra pounds recently.

+
For time:
75 Burpees
*every minute, on the minute, stop and perform 5 T2B
7:58.
Busted my butt in that last round to finish before the minute was up!

Claw

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Kick@$$ work guys!!

JT - glad you're feeling better!!

[B]25 Jun:
WU:[/B]
.444444 mi run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2000 m Row
50 20# DB Thrusters
1000 m Row
35 20# DB Thrusters
500 m Row
50 20# DB Thrusters

23:07

[I]Tough row. My forearms were painfully Pumped Up! The thrusters were hars on my right knee, but it still wasn't a bad WOD![/I]