Re: Over 50 Crossfitters Sign In
 

Great work guys!

[B]WU (Still on the road!)[/B]

Jump rope pracice

10 push ups
15 Air Squats
400m run

[B]WOD:[/B]
3RFT:
50 Lateral Jumps (over an upright Dumbell)
20 25# OH Walking Lunges, right hand
10 25" DB Snatch, alternating arms
20 25# OH Walking Lunges, left hand

17:24

[I]Walking Lunges were tough as were the lateral jumps!! Last rounds were MUCH BETTER than the 1st![/I]

Re: Over 50 Crossfitters Sign In
 

nice work on the double unders jack

last nite

ring row practice to try and get me into a horizontal plane due to shoulder issues and was able to get there and do 5 x 5 with no real shoulder pain or issues this morning

then 5 x 20 3 board bench press with 105 lbs

then 5 x 8 40 lb 1 arm dbell row (the old school type w/knee on bench. i knew i should have worn my cut off jean shorts to class last nite) :D

then 5 x 25 ab matt sit ups.

Re: Over 50 Crossfitters Sign In
 

8/30 WOD

“Hold on for dear life”
Teams of 2, for time:
50 burpees while teammate holds top of deadlift (225#/135#)
60 KBS (1.5pd/1pd) while teammate holds Kettle Bell in goblet squat
50 Pullups while partner holds chin over pullup bar (supine)
60 Tire sledges while holds plate in lockout position (25#/15#)

10:56
Worked with Dan Tobin and we crushed this WOD! Traded burpees on the 10's (5 each last set), KBS on the 10's, pull ups on the 5's (except Dan did one set of 10), and sledge hammers on the 20's. One of the funnest WOD's I've done in a while.

Claw

Re: Over 50 Crossfitters Sign In
 

I just turned 52, would like to start Xfit, will have to do it at home( not in budget to sign up anywhere) I have some equipment, dumbbells and such so I'd be doing a lot of subtituting and building of some items. Any recomendations for start up programs? I found some but I'm not really sure how to work my way up to doing WOD's and finding substitutions for the workouts I can't do at home. I've been working out a little already some jogging do a little weights but nothing seems to motivate me like Xfit and I want to do it right. Any suggestions would help, thanks.:)

Re: Over 50 Crossfitters Sign In
 

Welcome David!

As far as scaling goes, I suggest this website (WFS) [url]http://www.crossfitbrandx.com/index.php/forums/viewforum/16/[/url]

It posts the main site WOD with a video demonstrating how to do it as prescribed (aka "Rx'd") and then in the comments, users [B]Garddawg[/B] or [B]BlueBugofJustice[/B] post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Claw

Re: Over 50 Crossfitters Sign In
 

Claw - Awesome WOD!! Amazing Brutality!! Way to crush it!!

David - Welcome!!:pepper: Listen to what Claw says!! Another resource that I like is [URL]http://DIYWOD.com[/URL] . You can do a search on the board for scaled and Body weight workouts that would challenge you!

[B]WU (Still on the road!):[/B]
400m run
Jump Rope practice
2 rounds:
10 Push Ups
15 Air Squats

[B]WOD:[/B]
3 rounds for total reps of:
90 sec. ME Power Cleans 135/95# ([I]Scaled to 90#, 45# Dumbbells)[/I]
90 sec. Rest
90 sec. ME Burpees (Yay! Burpess!!)
90 sec. Rest

106 reps

[I]Shoulders were smoked by this one!! Burpees (Yay! Burpees!!) didn't help!! My arms were SO PUMPED and sore!! Good WOD!![/I]

Re: Over 50 Crossfitters Sign In
 

Burpees YAY! Burpees 7130 YTD

Re: Over 50 Crossfitters Sign In
 

claw sounds like a super fun work out. i really like doing workout in teams

welcome david just an idea from a buddy of mine who got me started in xfit. he has slowly built up quite a home gym bit by bit and spends most his days working out there but he also comes into the squamish crossfit gym once a week for coaching and to keep in touch with what is going on.

last nite

speed frisbee golf (the 3 of us would throw and then run to the frisbee and throw again) as it is getting way to dark to see in the woods with the change of the season. took us about 1/2 the time it normaly would and we actually did work up a good sweat. good sweat and frisbee golf generaly don't go in the same sentance but it did last nite.

Re: Over 50 Crossfitters Sign In
 

David, welcome aboard.

Today at Tribal.

35 KB Swing 53/35
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r)
20 Power Cleans 115/75#
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r)
10 Power Cleans 115/75#
35KB Swing 53/35

took 15:21.
—–
Practice for 10 Minutes
Forward Roll to Handstand

Re: Over 50 Crossfitters Sign In
 

tonite

200 m run
10 32" box jumps
10 roman chair type thing sit ups

400 m run
15 32" box jumps
10 roman chair type thing sit ups

800 m run
10 32" box jumps
10 roman chair type thing sit ups

12:09

should have ran harder last nite :D:D