Re: Over 50 Crossfitters Sign In
 

11/28 WOD

Skill: Skin-da-cat
These went pretty well, stayed controlled throughout full ROM. Only did one at a time.

EMOTM for 12 Min
2 Deadlift (50-55% 1RM)
6 Toes-to-Bar

155# deadlift. Deadlifts could have been much heavier, they were basically nothing compared with the T2B. Each round took 25 to 35 seconds, with the difference caused by the T2B's. First five or six rounds made solid contact with the bar, then gradually started missing. Last thee rounds or so could not hit bar at all no matter how hard I tried. Also dropped off the bar after 3 T2B's on a couple rounds. I love how EMOTM for 12 mins at CPC really means 13 rounds, since we start at 0:00 and start last round at 12:00. Hey, if it's worth doing, it's worth overdoing.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8227896470/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

ya well spelling has never been my stong suit.:rofl:

i did get this groovy air cast today however. i have stress fractures in my 4th and 5th metacarsils (sp again) and the doc figures 6 ish weeks but he also wants me to see the surgeon and get a ct scan.

on the up side it is the same surgeon who is dealing with my shoulder issues so kinda like 2 for 1 in the surgeons office.

will talk to my coach tonite and come up with a 6 week plan for working out and then get back on the horse.

Re: Over 50 Crossfitters Sign In
 

Wednesday
Strange

Eight X:
600 meter Run
11 Weighted pull-up 53#
11 Walking lunge steps 53#
11 Kettlebell thruster 53#

Record 45:29
Mean 69:07
Standard Deviation 12:59

Scale: Ran 400. 60# vest for pull ups, 35# KB.
60 minutes even.

Re: Over 50 Crossfitters Sign In
 

tonite

6 rounds

20 good morning w/saftey squat bar
15 25 lb dbell sit up
10 16 kg kb w/red bands and bamboo bench press

11:23

talked to my coach and he is positive we can work around this injury and keep going forward:)

Re: Over 50 Crossfitters Sign In
 

11/29
WOD 7:00 AMRAP
9 DL
6 HC
3 PP all @ 115
4:00 Rest
7:00 AMRAP
20 AB mat situps
10 Pushup
10 DB squats @ 25# ea

m/58/180

Re: Over 50 Crossfitters Sign In
 

Friday
60% of Max+15#
2X5 Squat
2X5 Press
—–
3X
400M Run
15 Pull ups

15:34
—–
3 Skin the Cat


Starting to get the hang of Pose running. Doing these short runs and my knees are not aching!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;1111269]Starting to get the hang of Pose running. Doing these short runs and my knees are not aching![/QUOTE]

Great news Pat! It's awesome to be able to run without pain.

11/29 WOD

“CPC WOD”
6-5-4-3-2-1
Bodyweight Clean & Jerks
1-2-3-4-5-6
Ring Muscle Ups*
*MOD: 1 M/U = 2 pullups/2 ring dips

23:35 (modified)

I have been looking forward to this WOD for a long time, the CPC signature WOD. I had to be in Los Angeles in the morning and planned in on taking this as a rest day, but when I saw the WOD I had to come in, so I joined the 5 p.m. class.

My goal was simply to complete it Rx’d. Unfortunately, I failed at the muscle ups, completing only the round of 1 and 1 in the round of 2. After several failed reps and an ugly dismount I modified to pull ups and ring dips.

I am very happy that I did complete all 21 clean and jerks at my body weight of 155 pounds. There were probably five or six failed reps, including one on the round of 5 where I got the bar overhead but simply could not extend my arms. Those failed reps cost a lot of time and energy.

My time was over 23 minutes, the slowest in the class and probably for the day. I was still working when the 6 p.m. class was warming up, but I really wanted to complete these clean and jerks. All in all, I am very happy with this performance.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8233107282/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Friday November 30, 2012

Benchmark Day at The Box

[url]http://jtkalnaynovels.wordpress.com/2012/11/30/crossfit-do-you-measure-up/[/url]

Re: Over 50 Crossfitters Sign In
 

[QUOTE]Benchmark Day at The Box

[url]http://jtkalnaynovels.wordpress.com/...ou-measure-up/[/url][/QUOTE]
well. business is dead since the hurricane. JT, I finally got around to reading your blog. Impressive! Is there anything you HAVEN'T done?? :D

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;1110866]

Eight X:
600 meter Run
11 Weighted pull-up 53#
11 Walking lunge steps 53#
11 Kettlebell thruster 53#

Record 45:29
Mean 69:07
Standard Deviation 12:59

Scale: Ran 400. 60# vest for pull ups, 35# KB.
60 minutes even.[/QUOTE]

Pat - Nice work on this workout! And you beat the average.

11/30
Warmup: Row 800m; Abmat sit-upsX2X20; hip and hamstring stretches; SI joint mobility and strengthening; deadlifts 45, 120, 145, 175X5
Lift: Deadlifts 190, 220 X5/ 250 X8
Assist: 65# good mornings X2X10; T2B X2X10
Skills: Burgner warmup; snatch balance 45, 50, 55, 60, 65, 70, 75 X3. Beats my previous 1 RM by 5 pounds and my previous best 5 RM OH squat by 7 pounds (all achieved prior to shoulder injury). What's weird is the snatch balance feels easier. I have a hard time getting my feet in place for a solid OH squat but when I add the dip, the feet seems to end up right where I need them.

Cramming in as much as I can before Wednesday. That's when my foot gets cut on and I'll be in a cast for at least two weeks.

Have a great weekend everyone and keep up the good work!