Re: Over 50 Crossfitters Sign In
 

Yeah Andrew, our JT passed away. [url]http://www.tributes.com/obituary/show/John-Timothy-Kalnay-103283528[/url] I wanted to meet him as well, especially since I live down the road. Congrats on officially joining the club. I use Beyond the Whiteboard as well.

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Shoulder Press:
3 @ 110#
3 @ 125#
2 @ 140#
5X10 @ 80#

Re: Over 50 Crossfitters Sign In
 

thanks bill....it is all good as the crew i had assembled has been with me for the majority 10 plus years....it will be good to have a bit less full plate.....got together with some close friends the last 2 nights and enjoyed way to many wobbley pops and some good laughs....in a good place today......tomorrow????

alden.....take care of that shoulder

this morning at the gym

speed bench

mega bow bench 5-5-rm 160-170-180 (12)

4 round 7-7-7-7 incline/decline press 20 on the incline, 40-45-50-55 on the decline

3 x 15 rope tri extension

bent over mega row 3 x 10 45 lbs

2 x 30 ring row

Re: Over 50 Crossfitters Sign In
 

Feb. 25th Activity:
Mobility.........
WU:
Run 400M then 3 Rounds
5 Pull-ups
10 Air-squats
15 Sit-ups

Open 16.1 - with my "bum" shoulder I gave the "scaled" version a go.

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled [B]Masters Men 50-54-my group[/B], Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in [B]20 minutes[/B] of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

They score it like this: 1pt every 5ft. on lunge for total of 5. score sheet looks like this
Round 1 Lunge/5 Burpee/8 Lunge/5 Pull-Up/5 = 26 if complete Round 1.
I got to round 9, total score of 219. My rear is sore this weekend!!!

Re: Over 50 Crossfitters Sign In
 

Great bench work Cliff!

Patrick, awesome job on 16.1!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Scap pulls

[B]WOD:[/B]
16.1

20 min AMRAP:
25 ft Overhead lunges, 95#
8 Bar Facing Burpees (Yay! Burpees!!)
25 ft Overhead Lunges, 95#
8 C2B Pullups

2 C2B's shy of 3 rounds :(

[I]This one I could feel in my knees. I chose the wrench by using 95#, but I didn't care! I was able to do the lunges straight through as well as the C2Bs, albeit one at a time. This one took up most of the space in the room our box was relocated to.[/I]

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

Back squat:
5 @ 240#
3 @ 270#
2 @ 305# PR!:pepper:
5X10 @ 160#
[I]Doing both these on the same day was not a good idea![/I]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1260952]....in a good place today......tomorrow????

alden.....take care of that shoulder
[/QUOTE]
@Cliff - Hang in there. I know you must have a good reason for moving on or you would not be doing it. Trust your gut.

My shoulder rehab (the weight work) had to take a break. Came down with a nasty cold and have been fighting that for nearly a week. Been saving what energy I have for the skiing each day. SWMBO would not have been amused had she caught me working out and then telling her I was too tired to ski. ;) Am hoping to be recovered enough to start back to doing some presses, rows and TGUs again tomorrow.

Re: Over 50 Crossfitters Sign In
 

i walked into the gym tonite and there were a couple of people working their way through 16:1.....good on you guys for working through it...i was feeling sorry for them by the end of it......

alden.....23 years is a lot of springs to miss out on living life and spending it in meetings on a vollinteer basis.....i have had a lot of super fun life experiences because of my involvement with the race but time to move on.....

when we were in mexico this year my wife and i spent a lot of time talking about what we want to do in the next few years and it really began to hit home that we are getting older and need to dial it back a bit and do some things for ourselves now rather than keep giving back to our community....going to be strange next year to have a spring off from race organizing but i am already looking forward to it.....over the past 72 hours i have yet to have one negative thing said about our moving on :D

tonite at the gym

1 rm box jump 37" 3/4" pr

back squat 1 rm w/green bands 325lbs

5 @270 rm (7) @ 285 lbs

farmer carry with 6 x 6 timber thing 440 lbs 50 feet

4 x 20 window washers

keep up the great work guys

Re: Over 50 Crossfitters Sign In
 

Feb. 29th Monday - Leap Day!!

Cliff- Life is short!!! They will figure out how to get on with out you two.

Bill- AWESOME job on 16.1 95lb OVH Squat is tuff. Great Work!!

WU:
Dyno-Glide 7.5Min
Mobility........
Run 400M then 2 Roungs
10 walking lunges
10 PVC OVH Squats
10 Air-squats

Back Squat:
8 @ 95
8 @ 115
6 @ 135
5 @ 155, couldn't get the last one.:ranting2:
Front Squat:
6 @ 105
6 @ 125
6 @ 135
6 @ 145

WOD: Partner 16Min. AMRAP, one guy starts, other runs a lap, picks up where 1st guy left off.
12 DB Snatch
9 Push-Ups
6 Pull-ups
3 Dips

Re: Over 50 Crossfitters Sign In
 

Alden, that's funny! I tell my wife that lifting gives me strength to do all the stuff she wants me to! :)
Cliff, sounds like you did a lot good thinking in Mexico. Awesome lifts!
Patrick, thanks I'm feeling it from yesterday! Great WODs!
[B]WU:[/B]
400m run
100+SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pullups
10 Pushups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
10 45# Shoulder Presses

[B]WOD:[/B]
4RFT:
12 DB Bench Press, 25#DB
12 DB Push Press, 25#DB
12 DB Lunges, 25#DB [I]Boy, do I know how to pick WODs![/I]

7:58

Then
10 min AMRAP:
12 AbMat Sit-ups
12 KBS, Russian, 2 Poor

6 rounds + 12 sit-ups + 5 KBS

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

Bench Press:
3 @ 170#
3 @ 195#
3 @ 220#
5X10 @ 125#

Re: Over 50 Crossfitters Sign In
 

great work guys....

patrick.... i was able to cleanly walk away from the bike club that i was involved with for 20 years a few years back....unfortunatly for us the bike race is a lot more complicated to distance ourselves from....it has been estimated that we generate $1,000,000 annually for local businesses.....

tonite

a bunch of streching

6 20 sec per side one leg bamboo bar stand per side w/blue bands and kettle bells.....12/16/12 & 16/16 &16/16 & 16/16 & 16

belt squat walk and rhino harness 3 x 2 minutes 90 on the belt, 45 on the rhino harness...hip flexors were awake after those

200 obliques with 16 kg kb each hand

keep up the great work all......

Re: Over 50 Crossfitters Sign In
 

Cliff, it sounds like it was a major under taking! My sides are aching from reading about those obliques!

[B]WU:[/B]
400 m run
100+SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups

[B]WOD:[/B]
50 cal row (828m)
40 Bar Facing Burpees (Yay! Burpees!!)
30 Power Snatches, 115#
20 Squat Cleans, 115#
10 Strict weighted Pullups, 25 #

34:42

[I][B]Evening:[/B][/I]
Bench Press:
5 @ 185#
3 @ 210#
2 @ 235#
5X10 @ 125#