Re: Over 50 Crossfitters Sign In
 

[B][U]Wednesday, Sept 7[/U][/B]
Ran 2 miles easy (around 18 mins)

Re: Over 50 Crossfitters Sign In
 

Day three of burpee challenge

Back and chest workout at the gym.

Re: Over 50 Crossfitters Sign In
 

4 sets of 10 dead hang pullups.

4 mile hill run on treadmill. Run 1/4 mile @ 10 degrees and recover for 1/4 mile flat, etc.

Very hard.

Re: Over 50 Crossfitters Sign In
 

9/8 wod
231 jumprope
66 hand release pushup
55 Abmat sit ups
44 45# KB swings
33 T2B
22 24" BJ
11 Burpee
17:04

m/56/180

Re: Over 50 Crossfitters Sign In
 

[B]9_8_11 Thursday[/B]

warmup

[B]GPP[/B]
65 wallball w/8# (they have one dynamax 20# Im trying that next time)
30 lunge circles
30 russian twists
[B]
Power Snatch + OHS[/B]
25kg/2+2
30kg/2+2
35kg/2+2 (4)

[B]Front Squat[/B]
30kg/2
35kg/2
45kg/2 (4)
the last one i tried just sitting at the bottom... i guess the bounce thing is important.

Recovery workout; no coach tonite. Tired, not sleeping w/hurricanes and floods and whatnot. I got the idea speed is what unlocks your power. And, its much harder for me to arch my back starting on the floor than in a hang, maybe mobility work??

Re: Over 50 Crossfitters Sign In
 

9/8/11

Day 4 burpee challenge
Team WOD
100/80/60/40
Double unders (or 2x singles)
Sit-Ups

Then a timed team mile run

We did 7:30 and 7:55

Fun and didn't kill me. New box so all our WODs are team this week.

Re: Over 50 Crossfitters Sign In
 

[B]9/8 rest[/B]

[B]9/9[/B]
2x10 deadlift, lift two reps in 10 seconds and rest for 60 seconds.
205#-205#-205#-205#-205#-205#-205#-195#-195#-195#
205 is pretty close to 95% of my previous 1RM, I've got not a single complaint this morning :)

Re: Over 50 Crossfitters Sign In
 

saw a competition in mid October, so I decided to start the Wendler 5-3-1- program again this Monday. No one showed for the 6 am class, so I spent the time easing back into my lifts and getting some coaching.

Multiple air box squats, ham stretches, etc.

2X5X 135 BS, 5X 185, 5X225, 3X 335.

DL: 2X5X 135, 5X225, 3X315, 2X405, 1X495.

2X15X225 DL for speed.

Good start. My hands took a minor beating.

Re: Over 50 Crossfitters Sign In
 

[B][U]Thursday, Sept. 8[/U][/B]
Swam 1K in lake, then
biked 10 miles

[B][U]Friday, Sept. 9[/U][/B]
Rest Day

Re: Over 50 Crossfitters Sign In
 

Dead lift: 2-2-2-2-2-2-2-2-2-2

185, 215, 225, 235, 245, 255 (PR), 275 (PR), 275, 265, 255

Went down in weight at the 8th round cause a buddy said my form was wrong. My hips were going up first. To save my back I didn't try for 285. Will work on form at lighter weight.

Very happy with my progress. Could barely DL 185 4 months ago.