Re: Over 50 Crossfitters Sign In
 

1/17/10

3 rounds
.75 mile bike (80% effort)
25 pushups
25 squats

100 Thrusters (80 lbs.) for time: 16:38

(This may be a "modal domain" I do not soon revisit.)

Some pullups and ring dips.

Re: Over 50 Crossfitters Sign In
 

Thanks for the props guys.

John W...glad to see you back at it.

Ted...nice job on the Thrusters, I know what you mean about revisiting. Thrusters or burpees, not sure which was is worse. I am thinking burpees, because I like the fact I can throw the weight down on Thrusters when I can't hack it...only thing you can do on burpees is lay on the floor.

[QUOTE=Jeff Kilinski;723054]My affilliate starts a new 8 week challenge this weekend. Its a hero WOD

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

If you look at this, there's a certain routine to it.

At the box, there's a buy in with prizes to First male and female, and most improved.

Anyone feel like doing something like this in the group? I'm always up for a good challenge. Keeps me honest.[/QUOTE]

Jeff,
Thats a cool, let us know how you do. I saw your post on doing the exercises out of order....that sucks, most of the time if you do the same number of reps with the same exercises it doesn't make to big of a difference. I did DT in July my time was 16:08 rx'd, before that I did it in April and my 20:08 rxd. With my MEBB programming I get to do a Heroe WOD once in a while, not sure DT will come up. I did Michael last week but had to do GHD sit-ups instead of abmat situps, my time was 7 minutes slower from my PR (but with GHD) I figured I would be slower but not that much.

Re: Over 50 Crossfitters Sign In
 

1/17/10:

WARMUP
1/2 mile run
25 k-bell swings (53 lb)
20 pushups

STRENGTH:
Hang Power Clean
3x95, 3x115, 3x125, 3x130, 3x130

WOD:
21 ring dips (first 9 clean, deep, unassisted)
21 GHD situps
15 ring dips (first 7 clean)
15 GHD situps
9 ring dips (first 4 clean)
9 GHD situps

6:43

Re: Over 50 Crossfitters Sign In
 

CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Ran 1 mile on treadmill in 8:40
Rowed for 10 minutes on C2

Dumbell bench press
10x15lb. dumbells
10x20lb.
10x25lb.
10x30lb.
10x35lb.

Rode bicycle 9.5 miles

Re: Over 50 Crossfitters Sign In
 

M.E. Weighted Dips 5-5-5-3-3-3

[B]25, 35, 40, 53, 63, 70.5 lbs[/B]

Rest 5 min, then

AMRAP 12 min:

2 clean and jerks, 165 lbs
10 box jumps, 24″
10 GHD sit-ups

[B]5 rounds plus 1 Clean and jerk. [/B]
Tried to do this WOD at 185 but a little to much, so dropped 20lbs.

Skill Work: Tabata double unders, 8 cylces. Post high and low scores. [B]30 high[/B] (first round) [B]16 low[/B](4th round)

Re: Over 50 Crossfitters Sign In
 

Today - 01/17/10
Open session at CrossFit Confluence

Did some rowing sprints:
2 X 5 X 100m (wrote down my times but can't find the paper I scribbled on)
DU practice

Mostly hung out to see what open session was like and meet other folks who normally attend during the week at different times than me. Naturally, I scrutinized their abilities and felt pretty good as the senior citizen of the group (there's some mythical guy who is 63 but never attends group sessions so I give myself top honors).

Re: Over 50 Crossfitters Sign In
 

1/18/10

Rest Day

Re: Over 50 Crossfitters Sign In
 

Crossfit Ventura Affiliate Team Challenge

WOD 1:
3 rounds for time
400m run as a team
25 pull-ups
75# Thrusters until partner finishes pull-ups. (Rx’d at 95#)

WOD 2:
Carry 95# bar as a team 1 mile. Each time bar hits ground = 5 burpees.

WOD 3:
AMRAP 5 min
Assisted Muscle-ups (min 15)
Assisted Handstand push-ups-no wall (min 30)
Air squats (no min)

In WOD 1, we decided to save our energy on the thrusters and go for time on the runs and pull-ups, so the modification was probably unnecessary.

In WOD 2, we did not drop the bar once.

In WOD 3, two spotters threw Christina up so hard on muscle-ups that she had to wear a helmet for the cross-bar, and my spotters threw me up so high on assisted handstand push-ups I was able to clap in mid-air! Don’t know how many muscle-ups Christina and Crossley got between them, but I must have knocked out about 60 or so assisted handstand push-ups.

We ended up 11th out of 15, but more importantly, worked our hardest and smartest. I’m very proud of Team Epic Awesomeness: Amber Anderson, Matt Crossley, and Christina Hogans!

Pictures here (WFS): [url]http://www.crossfitventura.com/crossfit_ventura/2010/01/fun-saturday.html[/url]

The Claw

Re: Over 50 Crossfitters Sign In
 

Jim, Great pictures. It looks like you guys had a great time.

I re-did "DT" today in the proper order. 12:56 Almost a full 3 minutes longer than what I did on Saturday. I'm officially sore now.

Jeff

Re: Over 50 Crossfitters Sign In
 

Today - 01/18/10
Noon workout at CrossFit Confluence

WU - row 500m, shoulder pass-throughs, Sampson stretch, PVC OHS, pull-ups, back extensions

[B]WOD - "Corey"[/B] (affiliate-named WOD)

*Five rounds for Time
30 Deadlifts @ 225 (225 :rofl:; I did 65)
30 Ring Dips (subbed box dips)
30 Sit ups (unanchored ab-mat)

26:32

Could have gone heavier on the DLs but I was completely intimidated by the 150 reps. Crushed the 5,650# I DL'ed last week - today's DL total: [B]9,750#[/B]. Fun workout! I can't wait to hear how the guys that did 225 made out.

[B]Jim[/B] - Cool challenge!