Re: Over 50 Crossfitters Sign In
 

great news alden....whistler blackcomb is up around 250 cm already....should be a great day snow shoeing xmas day up there

tonight 12 days of xmas

1 315 dead lift
2 235 back squat
3 185 bench press
4 32 kg kb
5 24" box jump
6 lunges
7 20 lb wall ball
24 single unders
9 push up
10 ring rows
11 hollow rocks
12 15 lb dbell push press

26:10 feeling quite spanked now....

45 minute dog walk

Re: Over 50 Crossfitters Sign In
 

No snow here in southern Finland...we had a ok amount in end of november but it melted away, this last week been some +2-4degrees celsius...
It's so dark without snow, a snowless winter is sooo long...

Yesterday
Foam rolling and streching - felt as a the right thing

Today at home:
Situps ->
10,15,25 reps
St alternating front raises
10/6kg db x3

Kettlebell swing ->pullup
15/8kg kb -> 1pullup
15/16kg kb -> 1pullup
10/24kg kb-> 1pullup
Then EMOM
4kettlebell swing/32kg kb -> 1 pullup
(underhand grip) with 8kg xtra weight hanging from waist
20 rounds, so that after every 5 rounds one xtra minute rest.
So in slighty less than 24min was a total of 80swings with 32kg kb
and 20 pullups with 8kg kb hanging from waist...

Afterwards some cooldown and streching
Good homeworkout :)

Re: Over 50 Crossfitters Sign In
 

Great work guys!

[B]20 Dec:
WU:[/B]
1 mi run
10 10 SUs with a 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
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
20 yd Bear Crawl
15 135# DLs
3 135# Cleans

3 rounds and 20 yd Bear Crawl and 1 DL.

[B]21 Dec:
WU:[/B]
400m run
10 Leg Swings on each leg in both directions

[B]WOD:[/B]
For time:
30 30 in Step Ups
30 C2B Pull ups
30 2 Pood Russian KBS
30 95# Walking Lunges
30 KTE
30 95# Push Presses
30 Hip Extensions holding 25#
30 Wall Ball shots with 20# WB to 11 ft target
30 Burpees (Yay! Burpees!!)
270 SUs

33:58

[I]This was a slog. I don't feel bad about the time since one of the fire breathers did it in a little over 20 min. [/I]

[B]Evening:[/B]
Bench Press:
5 @ 125#
3 @ 145#
10 @ 160#

Re: Over 50 Crossfitters Sign In
 

Nice work Gents. Cliff were doing our 12 Days of Christmas Saturday. Its a wild one we do
1
12
123
1234
12345
123456
you get the idea!!
12.21.2016 Wednesday

WU: run 400M then 3 Rounds
10 Ring rows
20 lunges
5 T2B - first time i've done T2B since Sept. :D

Power Clean + Power Jerk
60%/2+1 @ 95lb
70%/2+1 @ 115lb
(75%/2+1)3 @ 115lb

Clean Pull
(100%/3)4 @135lb

Front Squat
75%/3 @115lb
80%/1 @ 145lb
75%/3 @115lb
83%/1 @155lb
75%/3 @115lb
85%/1 @165lb

Conditioning
AMRAP 3:
75 DU Buy-In / 150 SU
15 Deadlifts (185/135#) 135lb
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in / 150 SU
10 Deadlifts (225/155#) 165lb
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in /150 SU
5 Deadlifts (275/185#) 215lb
5 Bar Facing Burpees

A good one. got 1rd the 1st set, 1+3 the 2nd and 2rd the 3rd set

Re: Over 50 Crossfitters Sign In
 

Patrick....that is the same way we do ours.....the first couple of rounds fly by and then around the 8th or 9th round life really started to suck....but man it was fun :pepper:

jan....it is only going to be getting lighter each day now that we are past the winter solstice but I totally know what you mean about the long dark days of winter...and you are a fair bit farther north than I am.... I am at about 51 degrees above the equator.....

weird life development yesterday....a good buddy of mine has had a dream to quit life and sail around the world with his family....he just took ownership of a 48' sail boat to start that dream....he has asked me to sail it from Vancouver to the Marquesas Islands in the south pacific....a 35-40 day transit away from land....in principle from my boss but not the owner of the company I work for I have been granted 50 days leave from my job.....we leave may of 2018 if details can be worked out.........

last night at the gym

future bow bar press 402.5 lbs

flat dbell press 7-7-7-7 40-50-55-60

decline dbell press 7-7-7-7 35-40-45-50

rogue grip seated row 20-20-20-20 70-80-90-100

dbell front raise 10's 5-8-10-12 lb

dbell side raise 10' 5-8

fat bar push down 100 10kg unbroken

keep up the great work guys

Re: Over 50 Crossfitters Sign In
 

Great stuff guys!!

Cliff, Wow!! That's a dream I would love to do!!

[B]WU:[/B]
500 m row
10 10 SUs with a 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 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
4 RFT:
400 m run
20 rig dips

14:58

[I]I was happy to break 15 min.[/I]

[B]Evening:[/B]
Dead Lift:
5 @ 280#
3 @ 315#
0 @ 355# :ranting2::shrug:

Re: Over 50 Crossfitters Sign In
 

yup bill......i really hope i can pull this one off....it will be life changing i am sure....

last night at the gym

my wife did the bear while i mucked about attempting to figure out the power clean movement again so that i can to the proper xfit total next saturday

got up to 165lbs had to dump 175 a bunch of times....i just don't seem to have the "whip" to my shoulders to get under the bar...oh well i have at least a couple more days at the gym to get it figured out.....

but boy is my upper body sore today.....:D

merry xmas to all you guys...hope it is a safe and happy one....

Re: Over 50 Crossfitters Sign In
 

12/22/2016 Thursday
WU: RUN 600m Then
various stretching

Strength
Bench 5 5 5 3 3 75lb, 85, 95, 105, 115
Pull Up Practice / Did STRICT
work on kip, butterfly, strict, weighted

Conditioning
"Death By"
Wall Balls and
Burpees
1 of each the first min. 2 of each the 2nd. until you can't continue.

Finished Round 9... that was it.

Core:
Group Tabata Planks with WB switching arms.....
[B]
12/24/2016 Saturday X-Mas Eve Merry Christmas Gents!![/B]

WU: RUN 400M various stretching

12 Days of Christmas
1 Run 1 Lap
2 Muscle-up / 2PU & 2 Dips
3 Box Jumps 24/30
4 C2B
5 Air-Squats
6 Lunges
7 Push-ups
8 C2B / K2E
9 KB Swings
10 Wall Balls
11 Sit-ups
12 Burpees
Then RUN 1 LAP Got it in 37:36
Originally had movements with BAR, but we had like 25 people so had to ditch the BAR. FUN, but not has hard as a few years ago when we had 5 BAR movements. I remember doing it twice that year and it taking me 54Min+ and 56Min+

Then 5 sets of 10 Strict Press w/45lb Bar.

Re: Over 50 Crossfitters Sign In
 

@Cliff - Jan and I love Whistler/ Blackcomb! Some day we'll get back there. I was going to propose to her on the Peak to Creek run but was too tired after 7 days of skiing. The proposal had to wait a month until we were at Park City and I was smart enough to not wait for the end of the ski trip. LOL

12/21
Row 1200m/ 1 mi dog walk
Deadlifts 85, 105, 130 X5/ 150, 170 X6/ 180 X10
Toes to bar X10/ Waiter's hold 35# KB X 1:00

12/22
Row 1200m/ Shoulder prehab
Bench press 45, 45, 55 X5/ 70X8/ 80 X6/ 95 X19 (yep, I think I need to adjust upwards on the weight)
Supine rows X4X12
Pull-up (no assist) 6, 10, 8 :pepper:
KB snatches 25# X2X20/ 35 X20

12/23 Rest Day

12/24 Merry Christmas, Everyone
Row 1200m/ Shoulder prehab
Weighted Lunges 25, 30, 40 X10/ 45 X16/ 55 X12/ 60 X24
KB swings 35# X5X30/ KB snatches 35# X2X20
Cashout:
Homemade eggnog made with Laird's Apple Jack (the oldest American distilled liquor) and Wild Turkey. Hope you all have a wonderful day holiday.

Re: Over 50 Crossfitters Sign In
 

12/26/2016 Monday

WU: Shoulder band work
2 Rounds
15 Push-up
15 Sit-ups
15 ea. PVC OVS / Passthru's

Few Hang and Snatch Pullls @ 75lb

Back Squat
5@135lb
1@ 165lb
5@135
1@175
5@135
1@ 185

WOD:
Run 1 Mi or Row 2K then
42 Thrusters
42 C2B
Run 800M or Row 1K
30 Thrusters
30 C2B
Run 400M or Row 500M

43:20 for me, used a band on the C2B :mad: