Re: Over 50 Crossfitters Sign In
 

@rowers, Strokes/minute is critical. Everyone goes too fast using inefficient strokes. 18 spm, where every pull is purposeful and powerful is the way to go, especially at our age... And yes, do the 2k tests on a series of different days, doing two at most on the same day.

Wednesday March 26, 2014

Walked 2.5 miles uphill on the treadmill (@10%)

5x45 back squat
20x135 back squat

Back squats are much harder after walking 2.5 miles uphill!

Re: Over 50 Crossfitters Sign In
 

so much family stuff, I missed a few days of working out.

Warm up, dynamic stretching.
2X5 Hang power clean: 95....160.

WOD: 38 thrusters@95
38 pull ups
38 push ups
38 TTB
38 Burpees
38 DU's

Scale: did this as an AMRAP 15minutes: 150 reps.

Re: Over 50 Crossfitters Sign In
 

[QUOTE][B]so much family stuff,[/B][/QUOTE]
Nice Pat!!

Re: Over 50 Crossfitters Sign In
 

Claw - Words can't express...:shrug: What you wrote on FB was an awesome tribute.

Cliff - Thanks! I felt brutalized after that WOD!

JT - You're so right about focusing on Strokes/Min. Doing that helped my rowing!

Pat - Enjoy the Family Stuff! (Nice Chipper in an AMRAP!)

[B]At base Globo:
WU:[/B]
.3333333333mi run
100 SUs
10 Leg Swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 sit ups
1 headstand
10 22# Presses

[B]WOD:[/B]
Open 12.4/13.3 (Scaled):
150 Dumbbell Thrusters (20# DB each hand)
90 DUs
30 MUs

155

[I]The base Globo does not allow hitting wall balls against the wall. :mad: Hence, I scaled to 20# DB's, They were easier to do in subsets of 10, then 5 for the last 50. I had about 2 min left and I couldn't jump, so the DB Thrusters were effectively as bad as the WBs. All the DU practice I've been doing helped, though not as much since I could barely jump. I was glad I did improve from a year ago.[/I]

Re: Over 50 Crossfitters Sign In
 

only had a few minutes last nite to muck around with the rower but got it down to about 23/23 spm and it just felt weird but i see how it makes sense cause i was just gassing myself out at 33 or so spm.

will go into open gym tonite and try it around the 18/20 spm.

last nite


Specialty Bar Bench: 1RM 210lbs

DB Bench: 3x8 30/40/45

Skulls Crushers: 3x8 (2 sets of chain) 2 with one set of 1/2 chain, 1 with 2 sets of chain
*on floor

Rollbacks: 3x20 15 lb dbell

Ext. Rot. Band Pulls: 4x20/s

T Bar Row: 3x10 (45 degree) 90 lbs

Underhand T Bar Row: 3x20 45 lbs

Seated Rear Delt: 3x8 (bent elbows) 5 lb
*elbows stay bent, rather than move into ext.

Seated Cable Pull Downs: 3x50 10 kg plates
*use D handles and pull from OH to chest

Re: Over 50 Crossfitters Sign In
 

3/27 WOD
Skill Session: SFG Kettlebell Swing
Mika did a good job explaining this complicated movement.

+
4 rounds of:
200m Farmers Carry
50 Double Unders
1:00 Plank hold on rings
18:30
Used 1 pood on Farmer's Carry and still only able to do first 200 meters unbroken. Only first plank hold unbroken too. On the other hand, double unders got progressively better. Final set done with only one break.

Claw

Re: Over 50 Crossfitters Sign In
 

Thursday March 27, 2014

Rest day (which usually means 12-14+ hours at my desk)

At least it's a good view. (Yes Lake Erie is still frozen)

Re: Over 50 Crossfitters Sign In
 

Nice work guys!!

[B]At base Globo:
WU:[/B]
.1111111mi Walk
100+ SUs
10 Leg Swings (each leg, both directions)
3 rounds of Cindy
10 Dislocates (High & in the squat)
10 DU Attempts [I](I couldn't Jump!:eek:)[/I]
10 45# Presses

[B]WOD:[/B]
5×1 – 3 Position Clean (mid-thigh, below knee, floor + Split Jerk)

*Complete the 3 cleans and then one split jerk.

45#, 65#, 95#, 115#, 135# (PR for mid-thigh & below knee!!), 155# (f), 140# (Another PR!! :pepper:)

[I]My legs are SO sore from the last few days!! I was so happy about getting 135# for the mid-thigh and below knee hang cleans!! :D Good Luck on 14,5![/I]

Re: Over 50 Crossfitters Sign In
 

great work all

went to vancouver yesterday and had a complete body scan done.

30.2% body fat....not sure quite what to think of that number.....it does give me a base line to check in with in 10 weeks when we (the gym) is done with its food challenge....

there are 9ish of us on a 10 week clean eating ect....plan being sheperaded by jesse our coach.....we all did fight gone bad 2 or so weeks ago and not we are going to use this body scan and fight gone bad numbers as out benchmarks so in 10 weeks we will do both over again and see who has the best % improvement in both numbers.....

gonna be a great 10 weeks starting sunday

Re: Over 50 Crossfitters Sign In
 

@cliff, good luck on the challenge, and on getting that BF% moving in the right direction. Mine's still going the wrong way...

Friday March 28, 2014

Oly warmup, oly practice, 74kg snatch (PR).
[url]http://www.coachseye.com/vr4k?utm_so...hared_email4-0[/url]