Re: Over 50 Crossfitters Sign In
 

Great work Guys
Sounds like you had a blast!

[B]WU:[/B]
400 m run
10 Alternating single leg jumps on each leg
10 Penguin Claps Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holes
10 Push Ups
10 Pull ups
10 18" Alternating leg step ups
36 Burpees (Yay! Burpees!!)
10 18" Box Jumps

[B]WOD:[/B]
2 rounds of:
Row, 1000 m
15 Hip & Back Extensions
21 GHD Sit-ups

14:25

[I]The rows took under 5 min. I could feel my back on the GHD sit ups. But I felt better afterwards![/I]

[B]Evening:[/B]
1.29 mi Dog Walk

Re: Over 50 Crossfitters Sign In
 

Interesting how "movement" sometime makes one feel better......

2/06/2019 Wednesday
WU: 2 Round
Row 250M
10 push-ups
10 banded side to side walks
10 thursters w/bar

Tempo Back Squat
5 Sets of 2
7 Second Negative, 3 Second Pause in Bottom

85-125lb. Interesting....

WOD:
"After Party"
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50's/35's)
30 Double Unders After Each Round

30lb DB- 11:08 did 90 SU or 900 SU total!!! this one was "never stop moving".

Re: Over 50 Crossfitters Sign In
 

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
2 TGUs each arm 35, 44, 53, 62, 70#
45 seconds rest
Ring Rows x 6 reps
45 seconds rest
Ring Dips x 5 reps
45 seconds rest

Echo Bike
For Time:
10 calories :38
20 calories 3:02
30 calories 6:04
20 calories 8:28
10 calories 10:07
Rest 1 minute between efforts.

I agree Patrick. When I can't move I get anxious.

Re: Over 50 Crossfitters Sign In
 

I agree with needing to move!

Saw that "After Party" WOD on FB, WOW!

[B]WU:[/B]
400 m run
10 Alternating single leg jumps on each leg
10 Penguin Claps Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
3 rounds of Cindy preceded by 10 yellow Band pass throughs
10 18" Alternating leg step ups
36 Burpees (Yay! Burpees!!)
10 18" Box Jumps
10 TRX Face pulls

[B]WOD:[/B]
CrossFit Total:
1 Back Squat, 355 lbs
1 Shoulder Press, 135 lbs
1 Deadlift, 335 lbs

825 lbs

[I]This was about 5 lbs less than my last attempt. But, I don't feel too bad about it considering my shoulder issues.[/I]

Re: Over 50 Crossfitters Sign In
 

2/07/2019

Every 2:00, for 12 minutes (6 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
55-79lb.....first time the cold bothered me.....right shoulder really started to feel it.

WOD:
n teams of two, alternating full rounds, complete as many rounds and reps as possible in 25 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Sit Ups
*Every 6 rounds (3 each teammate), teams must each do 10 burpees together

we got 16 rounds.

2/08/2019 Friday
WOD:
n teams of two, alternating full rounds, complete as many rounds and reps as possible in 25 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Sit Ups
*Every 6 rounds (3 each teammate), teams must each do 10 burpees together
214 Reps

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Jeff.

Today (2/10/19)
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
46 calories

A few stretches.

Re: Over 50 Crossfitters Sign In
 

Kickass stuff guys!!

[B]WU:[/B]
800 m run
10 Alternating single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holes
10 Push Ups
10 Pull ups
10 12" Alternating leg step ups
36 Burpees (Yay! Burpees!!)
Burgner Warm Up

[B]WOD:[/B]
2 rounds of:
15 Power Snatches, 75 lbs
15 Thrusters, 75 lbs

7:18

then
15 Power Snatches, 75 lbs
15 Thrusters, 75 lbs

[I]I tried 95# and while I was able to snatch it, my shoulder didn't feel Like it could hang on for 45 more times. Discretion being the better part of valor. The snatches took my breath away especially since I did the 1st 5 straight in each round. I did two rounds timed and did the last round untimed just to do them.[/I]

Re: Over 50 Crossfitters Sign In
 

Take it easy Bill, I tweaked my right shoulder last Thursday doing Snatch's....Still hurts.

2/11/2019 Monday
WU: Bike 15Cal
2 Rounds
10 KB Swings
8 DB Press
8 Goblet squats

Pausing Split Jerk
5 Sets of 2
63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk
Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

65-100lb

WOD:
"Funny Bone"
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
Total Time

8:14 . Scaled it.....

Re: Over 50 Crossfitters Sign In
 

Yep, take it easy Bill. The goal is to keep coming back.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 72.5# Dumbbell
45 seconds rest
Push ups x 10 reps w/50# Sandbag on back
45 seconds rest
Supinated Grip Pull-Up x 5 reps 0, 5, 10, 15, 20#
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

Re: Over 50 Crossfitters Sign In
 

2/12/2019 Tuesday
WU: Bike 15 Cal
Symetric Shoulder routine
2Rounds
5 Pull-ups
8 snatch grip behind the shoulder press
8 Power Snatch

Power Snatch / Clean
55-85Lb.... careful with the left shoulder

WOD:
Dubble Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Rounds and Reps

75 SU, 65lb Power Snatch, Progress bar MU.
5 Rd's