Re: Over 50 Crossfitters Sign In
 

@JT - Happy birthday to your wife.

Tried to post my workouts a couple of times but the site kept kicking me off when I hit the button to "Post Reply."

10/13
WU:
Treadmill 2:00 @ 0% grade/ 4.3 mph; 5:00@10% grade/ 4.3 mph; 5:00 @15% grade/ 4.3 mph
Workout:
Walking lunges 20 yds X4 sets
Air squats X15X3 sets
KB OH press 15, 25, 35, 35 X12
Pull-downs 35, 55, 65, 65 X12
Chest press 10, 20, 30, 30 X12
DB rows 25, 35, 45, 45 X12

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@JT -"Dreadmill." No truer words ever spoken...

10/14 Treadmill Ladder 45:00
Every ladder interval was 5:00
4.0 mph@ 5%
3.5 mph@ 10%
3.0 mph@ 15%
2.5 mph@ 20%
2.0 mph@ 25%
2.5 mph@ 20%
3.0 mph@ 15%
3.5 mph@ 10%
3.5 mph@ 5%

Re: Over 50 Crossfitters Sign In
 

Wednesday October 14, 2015

Wasn't sure what to expect today. Woke up kind of achy, but it didn't feel like an injury, just the result of a lot of sitting in airplanes and hotels. So, I walked over to CTown, did my mobility and stretching and moved some light weight and felt okay. This was an example of "are you hurt? or are you sore?" It was balancing the risk/reward ratio over the train with pain versus train with injury line.

C&J
3x45#
3x95#
3x145#
3x175#
2x195#
1x215#
1x225# (this might have been a press out)
1x235# (post injury PR) (this was a real humdinger, three white lights anywhere)
2x195

Front Squats
3x45
3x95
3x145
3x175 (post injury PR)

Back Squats
3x225
3x245 (post injury PR)

Walked home, waiting for the other shoe to drop, but happy with the results.
We'll see how everything feels tomorrow.

Re: Over 50 Crossfitters Sign In
 

Nice stuff guys!!

10 Burpees (YAY! BURPEES!!)

1 mile dog walk

Bench Press
5 @ 165#
3 @ 185#
1 @ 210#

Re: Over 50 Crossfitters Sign In
 

I'll be 50 in February. Can I post here or I still need to get off the lawn?

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Andrew - HELLS YEAH!!! :welcome: aboard!!

[B]WU:[/B]
500 m Leg row
100+ SUs
10 Swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push Ups
30 sec Pull up bar hold
5 chin ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]SQUATOBER:[/B]
10-20 (2)#35/#25 dumbbells squat clean
[B]WOD:[/B]
[B]“TWINS”[/B]
[B]2 [/B][B]RDS[/B][B] EACH SET:[/B]
800M RUN
20 HSPUs
____________
20 THRUSTER 75#

20 PULL-UPs


27:10


[I]This took longer than I thought it would. I got shin splints on the 2nd run. But the HSPUs went better than I thought! The thrusters were hard because I haven't done them in a while. Still, I felt good about this WOD.[/I]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Hoogsteden;1257608]Andrew - HELLS YEAH!!! :welcome: aboard!!

[/QUOTE]

Cool! Thanks! I've been lifting for a dogs age but relatively new to crossfit. Been interested in it for awhile.

Uncle was stationed at Wright -Patterson for years so spent some time that way.

Re: Over 50 Crossfitters Sign In
 

@Andrew, welcome aboard
@Alden, keep at it
@Bill, your WODs tire me by osmosis!

Thursday October 15, 2015

Rest day (if you count being catatonic except for a few hundred yard walks "rest")


Friday October 16, 2015

Walked a total of 4.5 miles in various airports and then in the high desert near the Rio Grande River looking at the Sandia Mountains.

Then did mobility work and dumbbell presses in the hotel gym.

Re: Over 50 Crossfitters Sign In
 

JT- They tire me out as well!! :D

Andrew - I worked out for years then discovered CrossFit in late 2009. Do you know where at Wright Patt your Uncle was stationed?

[B]WU:[/B]
10 24" box Jumps
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
15 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]SQUATOBER:[/B] 400m AMMO Carry Lunges 25 # DBS

[B]WOD[/B]
BUILD TO MAX THRUSTER


got 135#


My knee wouldn't let me do anymore & Iwas late for a class.

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Saturday October 17, 2015
Walked for 45 minutes in the high desert.
Did mobility and stretching in the hotel gym.
Did lots 'o goblet squats with dumbells, OHS with an empty bar, and lunges.

Sunday October 18, 2015
Walked for 1 hour in the high desert (am finally getting used to the altitude)
Did mobility and stretching in the hotel gym.
Bench Presses
3x45, 60, 75, ... 255,
1x270
1x285 (I was by myself and this was heavy so I stopped here)

lat pulldowns
10xeach plate on the machine until 2/3 of the way down.
for some reason doing lat pulldowns makes the outside of my left thigh hurt so I stopped doing lat pulldowns, hopefully in time.