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Perry Dean Freedman 12-25-2011 11:11 AM

Re: Over 50 Crossfitters Sign In
Front Squats: 2-2-2-2-2-2: 135,155,165,185,195,200.

5 rounds Alternating presses and dead hang pull ups:

5x95; 10 PUs
5x115;10 PUs
5x120;10 PUs
5x125;10 PUs
5x130(PR); 10 PUs

3 rounds: 10 back squats @205 and 25 pushups.

4 sets of scapulae raises 20 lbs x 15 (for shoulder rehab)

Core routine.

Pat Quigley 12-26-2011 02:21 PM

Re: Over 50 Crossfitters Sign In
Very few at Tribal.

Strength: back squat: 5x135,5x225,2x315,2x315.




Perry Dean Freedman 12-26-2011 02:41 PM

Re: Over 50 Crossfitters Sign In
Great time Pat!

4 mile run. Very difficult today. Perhaps it's because I've been eating so much crappy food and alcohol. Or, perhaps legs tight from yesterday's workout.

Took my kids to "Bounce" a trampoline place. Bounced and jumped for an hour in a room size trampoline. Great fun and quite a balance workout.

John Burch 12-26-2011 09:16 PM

Re: Over 50 Crossfitters Sign In
wu jumprope
max Rack Pull/DL
wu6@135 work 3@225 1@315 1@345 F@395
1:00 Back Squat max rep wu @135 12x185 6x2@225
3x10 good mornings @135

10 DL @155
10 24" BJ
run 200m
10 pushup
10 pullup
60 jumprope
4 rounds


Tom Gallagher 12-27-2011 05:56 AM

Re: Over 50 Crossfitters Sign In
10 swings L & R 55lb
10 goblet squat 55#
20 abmat situps

3 rounds 13:40

Fran 35 lb dumbells 13:53

Michelle Simpson 12-27-2011 10:28 AM

Re: Over 50 Crossfitters Sign In
3 days off over the holiday has done wonders for my creaking.

5 rounds for fun
10 reps 55# push press
10 reps 55# SDHP
10 reps inverted box HSPU
10 reps incline db rear delt raise (not CF but rounded the shoulder wod nicely)


Barbara (scaled reps)
15 pull-ups (band)
25 push-ups (incline bench working out the "worming")
30 sit-ups
40 squats

5 rounds for time 38:42 with 3 minutes rest between rounds.

Jim Cordes 12-27-2011 12:48 PM

Re: Over 50 Crossfitters Sign In
Back from an 8-day cruise to Mexico, and I actually got some WOD's in.

12/19 WOD
Four rounds for time
15 DB squat cleans
15 DB push presses
0.5 mile treadmill run
31:15 (including 2 minute phone call in middle) @ 25# dumb bells.
The squat cleans sucked the life out of me. All push presses unbroken. Runs done at 1.0 incline setting.

12/20 WOD
Double Unders
Sit Ups
Sit ups were clear bottleneck, double unders went well.

12/21 WOD
50 push ups
0.5 mile treadmill run
40 push ups
0.4 mile treadmill run
30 push ups
0.3 mile treadmill run
20 push ups
0.2 mile treadmill run
10 push ups
0.1 mile treadmill run
About 21 mins at 1.0 incline setting on treadmill.
Kept time but forgot to write it down. I blame "Cruise Brain." Definitely feeling all the bloating salty food.

12/23 WOD
1/3 mile buddy carry with 216# buddy.
About 9 mins.
I bet my son-in-law he could get his weight below 210# several months ago. He weighed 263# at the time of the bet and got down to 192 the first day of cruise. Amazing! Unfortunately, I should have done the carry the first day, as he worked his way back up to 216# for the carry. The 1/3 mile distance was chosen because it was the length of one lap around the cruise ship running track. Video likely to be posted on YouTube.


John Burch 12-27-2011 07:07 PM

Re: Over 50 Crossfitters Sign In

wu jumprope

WOD jumprope
50 45# KB swimgs
50 pushup
100 situps
50 pushup
50 45# KB swings

welcome Back Claw


Cliff Miller 12-27-2011 07:27 PM

Re: Over 50 Crossfitters Sign In
nice job on the carry jim

michelle i too like those extended days offs for the creaks. they do work wonders

perry...i can not imagine how much fun that would be to bounce on a room size trampoline....sounds like way to much fun for an adult:)

great xmas work everybody


12 rounds

2-240 back squat
4 green band pull shoulder handled it well
6 per side 25 lb dbell snatch (my shoulder held out for 10 rounds and then started to let me know it was not happy)


Deb Weber 12-27-2011 07:32 PM

Re: Over 50 Crossfitters Sign In
[B]12_27_11 Tuesday[/B]

[B]Front Squat[/B] - both ATA... BOUNCE!
115#/2 (PR for a double)
120# (PR for a single)
I couldve gone to 122# and gotten it, 125# F.
gotta love the squats at the end of the workouts, never know how they'll go.

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