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12/08/2016 Thursday

RUN 400M

1-2-3-4-5-6-7-8-9-10
Knee to Elbow/ if you can link t2b together do ghd sit ups
Wall Slide
in between each round
Seated 1 arm d.b. press 5 each side

Work up to a heavy deadlift
5@135, 5@185, 5@205, 3@235, 2@255

Tabata 4 rounds each movement then switch
K.B. Swing
Squat sit
Push Up Plank hold
Handstand Hold
Bar Hang

Wall Slide was interesting, you can really feel in your back between your wings. Notice alittle soreness the next day.

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watch those shoulder patrick

minus 4 cel and 10 cm of snow today at work and another 20 cm over night :pepper:

at the gym

6 x 1 otm 2-250lb saftey squat bar squat

8 x 1 otm speed pull 135 lb red bands

zerker good morning belt squat 4 x 8 90 lbs

100 sumo dead lift 135lbs

8 minute bar bell obliques

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Great work, Guys.

Tuesday night's low was -8 degrees F, today's high was 45 degrees. Crazy weather but I definitely like above freezing better than negative single digit temps.

12/7
1 mi dog walk/ Row 1000m/ I, Y, T, W X20/ T-spine mobilization
Deadlifts 85, 105 X5/ 130 X3/ 140, 160 X8/ 170 X12
Toes 2 Bar X2X10
Waiter's carry 35# X50 yds each side

12/8
1 mi dog walk/ I, Y, T, W X2X10
OH press 40, 45, 55 X5/ 60, 70 X8/ 75 X13
Pull-ups (with assist band) X3X10

12/9
1 mi dog walk/ I, Y, T, W X10/ row 1000m
Weighted lunges 25, 30 X10 yds/ 40 X20 yds/ 45 X16 yds/ 50 X30 yds

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Ya... REALLY need to be careful with the shoulders... We were doing Snatch's yesterday, trying to go slow and lite......during the WOD I could feel I was pushing too much and droped weight mid-wod.:D Feel OK the next day

12/09/2016 Friday
Dyno-Bike 3Min
15 Cradle-rocks
15 sit-ups
15 lunges
15 Pull-ups W/Band:ranting2:
15 Ring rows

Snatch Squat
5 sets of 1 at 55lb
4 sets of 1 at 65lb
2 try sets of 1 at 75lb. could not find balance decieded to quit while I was ahead!!

Back Squat:
3@135lb 4x

WOD:
15Min AMRAP
12 box jumps @ 36in.
9 Power Snatch
6 Bar muscle-up / 6 C2B-banded- 6 ring-rows here

Got 4rounds +7 Did step-ups on the box, been awhile since I jumped 36in.:confused: Have a great weekend all!!

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Hello everyone...i'm new here.
This thread seemed intersting,so i joined.
I turned 50 few months ago, been training with weights since 14yrs old.
Really a "hardgainer" never have i gained easy on strenght or muscle :)
For the last, some 8-10 years i have added more and more crossfit aspects to my training, few year ago even dumped the usual bodypart split and nowdays i train more and more crossfit styled bodybuilding training or pure crossfit.
I have a bad knee arthrosis so any kind of jumping, running heavy squats are forbidden, so that in mind i train in a regular gym and do my "own style" of crossfit...and really really enjoy it.
This week i have trained like this:

Today:
Bike 10 min
Wod:
Kettlebell swing 10reps ->
leg raise (on a legraise/dip rack) 10 reps ->
one arm dumbell row 5reps
two warm up round and then 5 rounds with
24kg kettlebell swing -10reps
10 reps on legraises
40kg (about 90lbs) one arm row- 5 reps
I did 5 rounds with 2min rest between each round
Then few sets of curls and tricep presses to finish.

9dec:
At home
Dumbell curls 10reps/12kg db (ca 27lbs) ->
Push ups 10reps
10rounds with 1-2 min rest between rounds.

7dec:
Bike 10min
Light leg presses about 200lbs 20reps x5
Wod
Alternating dumbell upright rows
10reps/20kg (44lbs) ->
Toes to bar 5reps ->
Db hammer curls 10/20kg
5rounds - about 1-2 min rest between rounds
Crosstrainer 15min

4dec:
Consept row 15 min (3139m)
Back extension -> rope pushdowns -> leg raise
3rounds for warm up
Wod:
"romanian deadlift" combined with 500m consept row
5reps on romanian deadlift starting from 100kg (220lbs) adding
10kg each round for as long where i did not get 5 reps anymore
and from there directly to consept row for 500m
5 reps/100kg -> 500m row: 2:07
110kg -> 1:58
120kg (264lbs) ->2:04
130kg -> 2:08
140kg -> 2:15
150kg (330lbs) ->2:14
3reps/160kg -> 2:22

Some pulldowns and french presses to finish

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Jan- Welcome in!!! Romainien DeadLift- Just started playing around with those. Admire the weight your using!!! I can barely do them with a 45lb bar!! Trying to find the balance. My left leg is pretty good, but my right leg is horrible. And a Merry Christmas to ya as well!!

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welcome jan....nice work.....

gym xmas party last night.....need to remember that makers mark whiskey is for sipping not ski shots......:ranting2:

at the gym this morning anyways....

in one minute as many 3 x dbell bench press starting at 30 lbs....go to 60 lbs

2 x 20 incline dbell press 15 lbs...shoulder was not happy

2 x 20 decline dbell press 35 lb

seated lat bar row 10-10-10-10 45-70-90-100

debell roll back 2 x 10 20lb

100 red band in each hand pull down

snowing heavily here so foot ball and playing in the snow with the dogs for the afternoon....

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Jan, Welcome aboard!:welcome:
Great work guys!!

I've been on the road this past week.

[B]6 December:
WU:[/B]
1 mi run
Leg swings on each leg in both directions
10 air squats
10 push ups
1, 2, 3, 4 pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-18-15-12-9-6-3 Reps
Sit ups
25# DB push ups

5:36

[B]7 December
WU:[/B]
1 mi run
SUs
10 leg swings on each leg in both directions
10 Air squats
10 Chin ups
1, 2, 3, 4 Pull ups

[B]WOD:[/B]
21-15-9:
Burpees (Yay! Burpees!!)
45# Thrusters
Pull ups

14:11

[B]Evening:[/B]
Helped move an Electrocoat machine that we were demonstrating, sort of like a prowler. Also help lug 40 # paint buckets to get them shipped out. (Nothing like functional fitness! ;) )

[B]8 December:[/B]

1 mi run
SUs
Leg swings
Air squats
10 push ups
1, 2, 3, 4 Pull ups

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

[B]9 December:
WU:[/B]
.5 run
SUs
Leg swings on each leg in both directions
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Barbara
5 rounds:
20 Pull ups
30 Push ups
40 AbMat Sit ups
50 Air squats

3 min rest between rounds

40:12

[I]About a minute slower than 2 years ago. But outside of the 1st round,I got the rounds faster than my last attempt.
Also, got my biannual check up. Most of my numbers are much better than six months ago! :pepper: My doctor tells me I really don't look my age! :D[/I]

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

[B]12 December:
WU:[/B]
1 mi run
SUs with DU attempts
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4 pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Elizabeth:
21-15-9
135# Cleans
Ring Dips

11:53
[I]My 2nd fastest Elizabeth time! The cleans felt good! [/I]

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

Back squats:
3 @ 225#
3 @ 260#
20 @ 290#

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glad to see you were not slacking on your week of traveling bill.....:rofl:

tonight

squating to a 16" box 1 rm 375lbs

front squat 6-6-6-6 185-205-215-225

good mornings 7-7-7-7 65-85-105-125

had to leave early to do an interview with 4 of our local college students about how squamish is changing and what i envision for here over the next 10 and 20 years. hard to believe i have been in this little town for almost 30 years.......

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Good Work Gents!! And yes!! The older I get the more I appricate and dread those "functioanl" Movements. Like I say "Keep Movin". Oh and we got like 3.6 inches of rain here in the Sierra foothills. Not bad!!!

12/12/2016 Monday

WU: RUN 2 laps then 2 rounds
10 Push-ups / Ring rows for me
20 lunges
30 sit-ups

Power Snatch 3@35lb 3x, 1@55lb
(65%/2)3

Snatch Pull 3@65, 3@75, 3@85
(75%/3)3

Overhead Squat 3@65lb 3x
(65%/3)3

Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups / w Band:ranting2:
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#) 85lb
30 T2B / K2E Here
30 Push Press (115/80#) 35lb Bar
30 Deadlifts (115/80#) 85lb
30 Wallballs (20/14#)
30 Burpees
30 Double-unders / 90 SU

Took me about 26Min. This was a good work-out. One of the young guys/new did not pace him-self and about died...........Poor Kid:D