Re: Over 50 Crossfitters Sign In
 

Cliff, You are the walking dude!

Alden, Looks like you'll making up for a while!:D

Great work guys!

1 mi dogwalk

Dead lift:
5 @ 230#
5 @ 265#
6 @ 300#
5x8 @ 175#

10 Burpees (Yay! Burpees!!)

Re: Over 50 Crossfitters Sign In
 

@Bill - Yep. Time to undo some of the damage. But it sure was fun doing the damage. ;)

10/6
Rowing machine 5800m in 29:00

Re: Over 50 Crossfitters Sign In
 

10/7
Dirt bike ride. 3+ hours of trails in a local OHV (off highway vehicle) area. A lot of fun "exercise" on a non-exercise day.

Re: Over 50 Crossfitters Sign In
 

Alden, Nice job on the rower! I have a tough time sitting on the rower for that long! And having fun working out is the way to go!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 85#
5 @ 100#
7 @ 110#

Re: Over 50 Crossfitters Sign In
 

1.5 mi dogwalk

25 Burpees (Yay! Burpees!!)

10 KBS, 1.5 Pood

Back Squat:
3 @ 210#
3 @ 245#
16 @ 275#
5x10 @ 150#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with 30 sec rest between sets

[B]WOD:[/B]
Open 14.5/16.5

21, 18, 15, 12, 9, 6, 3 reps:
95# Thrusters
Over the bar Burpees (YAY! BURPEES!)

24:01

[I]Clipped 2:43 off my last Rx’d attempt on 7 Oct 2014 and 27 sec off my last scaled attempt on 28 Mar 16!! :pepper:[/I]

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

10 KBS, 1.5 Pood

Bench Press:
3 @ 110#
3 @ 125#
17 @ 145#
5x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

nice work guys....alden glad you are having fun on your "off" days...and the six day bike ride sounds wonderful

friday...looooooong day at work bailed on the gym...wife and i figured we would go saturday morning....nope....closed for 3 days due to thanksgiving.....so 3 days of life chores, turkey and dog walks.....

tonight at the gym after 15,430ish steps

front squat 1 rm 315

400m rihno walk 80 lbs

5 minutes amrap 20 kg kb side shrug .... lost count after 140ish....

Re: Over 50 Crossfitters Sign In
 

10/8
Row 1000m
Pushups X3X10
Pull-up variations 5, 6, 4, 8, 3
OH press 45 X4X10
Bent over rows 65, 65, 65, 85, 85 X15
Deadlifts 65, 85, 105, 125, 135 X15
KB swings 35 X100

Shoulders felt creaky after yesterday's dirt bike ride so I took it easy on the overhead presses.

10/9 Dirt bike ride. 60 miles.

10/10
Row 1000m
OH press 45, 45, 55, 55, 65 X10
Pull-up variations 8, 8, 8, 7, 5
Supine rows X5X10
Pushups X3X10
Deadlifts 75, 95, 115, 135, 135 X15

10/11 Rest day

Re: Over 50 Crossfitters Sign In
 

Great Work Gents!!! Trying a new approach on my shoulders. Staying away from X-Fit for 30+ days to give them a complete break..... Its killing me. I've visited my Box a few times, and have had to make my self not do anything. I've been fighting with my shoulders now for 2 Years. I'll hit it again on Nov. 1st. One of the coach's is going to build a different strength program for me. I just need to go at it slow and steady.... :notworth:

Re: Over 50 Crossfitters Sign In
 

Great stuff guys! Patrick - Listen to your coach! Good luck with your shoulder.

[B]WU:[/B]
1 mi run
10 leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Push ups with 30 sec rest
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]

5 Rounds For Time:

5 Snatches 115 lbs
10 Power-Cleans 115 lbs
50 Double-Unders

Did 105# & 150 SUs

26:33

[I]6:45 SLOWER than my last attempt of this on 8 Oct 2014, but 10 # heavier.[/I]

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