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!

Re: Over 50 Crossfitters Sign In
 

wow great post JT.

thanks for that last paragraph. those words sure were timly as they made me stop and think about my situation and changed my view for sure as i was kinda feeling down in the dumps between my foot and shoulder issues...:)

tonite at the gym

1 RM bench press 215 (5lb pr)
5x8 135 lb bent barbell row
5 x 25 green band good mornings

Re: Over 50 Crossfitters Sign In
 

JT - Awesome post. I'll be sharing that link with my family.

Cliff - Great work on the bench press PR! The hardest lesson I learned was to be patient with the recovery and I've had a few backslides. Luckily none of them that caused more damage.

12/01
Warmup: 1 mile dog walk; row 800m; Abmat sit-ups; weighted back extensions; shoulder prehab; hip and psoas stretches; shoulder press 45, 60, 70, 85X5
Lift: Shoulder press 95, 105 X5/ 120X8
Assist: Pull-ups 10, 7, 6, 7; shoulder press 70# X3X10

Re: Over 50 Crossfitters Sign In
 

Fun day at Tribal. Todd, from one of the Santa Barbara boxes was in town. We did Barbara together. He smoked me by minutes.

Barbara
5 rft
20 pull ups
30 push ups
40 sit ups
50 squats
3 minutes rest between sets (subtract 12 minutes from final time for total)
25:34

Re: Over 50 Crossfitters Sign In
 

Pat, I wonder if I know Todd?

12/1 WOD

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Power Clean = 165 (failed 175)
Squat = 255 (failed 260)
Bench = 175 (failed 180 or 185)
Deadlift = 295 (failed 305 twice)
Total = 890
(Body weight 155, so Total = 574% of body weight for what that's worth)

Pleased with everything. I missed a 165 PC the other day, glad to get it today. My record book indicates 175 is my PR, but I am beginning to think that was a mistake; if so, then 165 ties my PR. Squat of 255 ties my PR. Missed a 175 bench press last month, glad to get it today. Only disappointment was deadlift. Pulled 275 during warm up easily, started at 305 but failed. After safety pull at 295 loaded 305 again and failed again. I think it was the fact that I had done so much work leading up to this that played a large part. Had I been fresh, 305 or 310 might have been doable.

Totally fun this morning. Worked with Franks, Adam, and Dave Roozee (who was most improved male and Dave's wife Bonnie was most improved female). Awesome efforts all the way around, special shout out to Danette for some awesome feats of strength (good thing Festivus is right around the corner).

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8236347166/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

You two go to different boxes. He knows who you are. Small world!







[QUOTE=Jim Cordes;1111493]Pat, I wonder if I know Todd?

12/1 WOD

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Power Clean = 165 (failed 175)
Squat = 255 (failed 260)
Bench = 175 (failed 180 or 185)
Deadlift = 295 (failed 305 twice)
Total = 890
(Body weight 155, so Total = 574% of body weight for what that's worth)

Pleased with everything. I missed a 165 PC the other day, glad to get it today. My record book indicates 175 is my PR, but I am beginning to think that was a mistake; if so, then 165 ties my PR. Squat of 255 ties my PR. Missed a 175 bench press last month, glad to get it today. Only disappointment was deadlift. Pulled 275 during warm up easily, started at 305 but failed. After safety pull at 295 loaded 305 again and failed again. I think it was the fact that I had done so much work leading up to this that played a large part. Had I been fresh, 305 or 310 might have been doable.

Totally fun this morning. Worked with Franks, Adam, and Dave Roozee (who was most improved male and Dave's wife Bonnie was most improved female). Awesome efforts all the way around, special shout out to Danette for some awesome feats of strength (good thing Festivus is right around the corner).

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8236347166/[/url]

Claw[/QUOTE]

Re: Over 50 Crossfitters Sign In
 

12/3
Warmup: Butt kicks; high knees; row 800m; bench press 45, 85, 105, 130 X5
Lift: Bench press 140, 160X5/ 180X6
Assist: Supine rows X3X10; push-ups X3X10
Skills: Clean & jerk 65, 75, 85, 95, 105, 115 X3

Re: Over 50 Crossfitters Sign In
 

12/3 WOD

3:00 to complete:
25 Overhead Squats (95#/65#)
Max Effort Row (cal) [B][I]= 35[/I][/B]
3:00 rest
3:00 to complete:
25 Kettlebell Swings (1.5/1)
Max Effort burpees [B][I]= 28[/I][/B]
3:00 rest
3:00 to complete:
25 push press (95#/65#)
Max Effort 10 M Shuttles [B][I]= 28[/I][/B]

Total = 91.

Only three athletes this morning, Sarah, Lloyd, and me. For a while I thought it was just going to be Traver and me, like the old days. Had that been the case, I would have mutinied the WOD and done a 5-minute kettlebell snatch test instead. (That WOD's on my wish list!)

Really went for it on the first couplet. All OHS's straight through, then really cranked on the rower. Second couplet, all KB swings straight through. Expectations were high for burpees, but I started really gassed and it never got better. Third couplet, had to set bar down twice to accomplish 25 PP's. Not very efficient on shuttle runs, but as Schultz started to lap me I watched what she was doing form-wise and tried to emulate that. Picked up speed a little.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8241094019/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

7X3 Clean to knees.

Tabatha Something else.

273. Not my best, but I am still sore from doing Barbara on Saturday.:shrug:

Re: Over 50 Crossfitters Sign In
 

Monday December 3, 2012

Switched over from heavy lifting sequence to metcon sequence for the next 6 weeks.

Warmup:
planks, pushups, air squats

Metcon1:
12 minutes AMRAP:
5 burpees
8 jumping pullups
14 dumbell thrustes (1 round at 25#, 1 round at 15#, 1 round at 10#, 1 round empty handed.... Rx was 25# in each hand)

4 rounds.

Metcon2:
21-15-9, for time:
KBS 55#
2x dubs (42, 30, 18)
3:53

Only had one miss on all the dubs!!!!!

Re: Over 50 Crossfitters Sign In
 

great work everybody

tonite

1 RM red band bench press 175 lbs

2 x 20 85 lb narrow bench press

5 x 8 dbell row 35lb

ring L sit and hold 19 seconds

Re: Over 50 Crossfitters Sign In
 

Nice Work Folks! Been out of pocket with travel & visiting my folks (86 & 85 years old) in a retirement community. Got me to thinking, then I read in the CF Journal about athletes in their 80's moving better than 25 year old sedentary people. Know where I want to be!! :D

[B]WU:[/B]
150 SUs (& DU Attempts)
2 rounds:
10 Walking Samson stretches
10 Hollow Rocks
10 SLOW Squats

~200m Butt kickers
~ 50m :
high knees
Butt Kickers

[B]WOD:[/B]
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters:dunno:

28:59

[I]Wore my sunglasses out since it was sunny on the way to the box - during the 1st mile, it rained!:dunno:Turned out it was good since the weather was balmy (for December!) Got the 1600 m done in under 9 min, but the 1200 m was brutal! The 800 & 400 went really well. Got the 400 done in under 2 min. I hate timed runs, but this wasn't half bad.[/I]

Re: Over 50 Crossfitters Sign In
 

Tuesday December 4, 2012

Two metcons and a lot of thinking about CrossFit, triathlons, and obesity.
[url]http://jtkalnaynovels.wordpress.com/2012/12/04/crossfit-and-triathlon/[/url]

Re: Over 50 Crossfitters Sign In
 

JT -Interesting thoughts! Often thought about doing something in addition to running during a race...

[B]WU:[/B]
400m run
10 Burpees (Yay! Burpees!!)
15 Samson stretches
15 AbMat Sit ups
3 Wall Walks

10 DL @ 95#
10 Hang Squat Cleans @ 95#
10 Jerks @ 95#

[B]WOD:[/B]

3 RFT:

10 Squat Cleans @ 95#
20 24" Box Jumps

12:12

[I]Tougher than it looks! Broke the rounds into sets of 2. Got good hints on Box Jumps, (rest on the top of the box, keep your core tight on the descent, keep your eyes on the horizon not the box...) Still the squat cleans SMOKED my quads. 2nd & 3rd round went better than the first. Slowest time in the 0600 class, but they're a bunch of firebreathers so I didn't feel too bad about it![/I]

Re: Over 50 Crossfitters Sign In
 

interesting day today....saw the dr. re my foot and the ct scan...nothing currently broken down there, may have been at some point but now the dr. is thinking something to do with ligaments...ordered a MRI and keep the air cast on for 2 more weeks till i see her again....

tonite

4 minutes battling chains 18' 5/8" chains 120 reps

5 minute break

4 minutes sit ups 102

Re: Over 50 Crossfitters Sign In
 

12/4 WOD

A) Power Snatch, 2 reps EMOTM, 10 sets
Started at 95, then to 100, ended at 105.

B) OC Throwdown WOD#1
10 Min AMRAP
15 Power Cleans (95#/65#)
30 double unders
4 rounds plus 7 PC's.

I like the Oly lifting EMOTM a lot, it really helps me experiment and find the movement. This time I worked on dropping under the bar to catch it. 105 was a good weight because I could not muscle snatch it up, so I either dropped under the bar and caught it properly or I did not and then had to press it up. Great feedback!

My double unders on the AMRAP sucked! After two rounds I realized my rope was hitting some weight racks behind me, causing a whole bunch of misses. On third and fourth round I move away from the racks and double unders went much better. However, I'm not sure how much faster I would have been had I done OK double unders from the start, since the PC's were so taxing. After first round of PC's I ended up dropping bar from rack position to alleviate stress on lower back caused by lowering the bar.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8248114872/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Ralph

Four X:
8 Deadlift 250/175
16 Burpees
3 Rope climb
600 meter Run

Scale: 3:1 rope ascent from floor to overhead and 400run
40:24.

Re: Over 50 Crossfitters Sign In
 

5 x 15 dbell bench press 40-45-50-50-50
3x15 lying tri extensions 15-15-15 shoulder not real happy
100 black band each hand middle bar push downs was down to sets of 5 by the end. tri were on fire
100 green band hi bar standing abs...unbroken

Re: Over 50 Crossfitters Sign In
 

Way to go guys!! Impressive stuff!!

[B]WU:[/B]
100 SUs [I]Took me 3 trys![/I]

[B]WOD:[/B]
([URL="http://www.crossfit.com/mt-archive2/008671.html"]1 Dec 12 WOD[/URL] Scaled)
20 x Wall Ball - 20lb
20 x Sit-up
20 x Box Jump - 24.0in
20 x Push-up
20 x Squat Clean - 95lb
60 x Single Under Jump Rope
20 x Dumbbell Thrusters - 35lb
20 x Pull-up
20 x Overhead Squat - 95lb
20 x Kettlebell Swing - 53lb
20 x Ring Dips
20 x Sumo Deadlift High Pull - 95lb
20 x Burpee
20 x Back Squat - 95lb
20 x GHD Sit-up
20 x Walking Lunge
20 x Deadlift - 95lb
20 x Knees to Elbows
20 x Front Squat - 95lb

40:53

[I]Did this instead of the [URL="http://crossfitwrightpatt.com/?p=1207"]CFWP WOD for today[/URL] due to scheduling conflicts. Ran into a buddy who was going to to do this. It looked like fun on the main site. Figured to scale the 135# lifts & focus on form. :D This was tough! Did 18 WBs in a row! This was a slug fest. My buddy kept ahead of me most the way until the Front Squats. I got 'em done 20 straight and got 'em done just before he did. Nothing like being consistent![/I]

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
.555556 mi run
100 SU
10 DU attempts (Got more than I thought I could!)
10 Push Ups
10 Air Squats
10 24" Box Jumps

[B]WOD:[/B]
5X3 Overhead Squats

45#-65#-95#-115#-125#(f)-115#

[I]Had to do this @ the base Globo, which puts the fear about dropping the weights, so I end up not pushing it. Wasn't happy with my 115# depth, something I have to work on.[/I]

Re: Over 50 Crossfitters Sign In
 

Where is everybody?!?!?

[B]7 December:
WU:[/B]
run/jogged laps around 1/2 the basketball courts
Mobility stuff
Snatch Practice

[B]WOD:[/B]
Randy

75 Power Snatches @ 75#

Rx'd

8:07

[I]Clipped [B]3:40 OFF[/B] my last (9 Sep 11) attempt at this WOD!! :pepper: Tried to keep to sub sets of 5 reps (counting down). More than once, it was a subset of 3 then 2, but it seemed to help my consistency! Was the 2nd done in the 1200 class! Good WOD![/I]

[B]Cash out:[/B]
Tabata AbMat sit ups

13,13,13,13,11,10,10,11 = 94 reps

[I]Consistent 13 for the 1st half, then I started to cramp up in my abs, which slowed me down![/I]

Re: Over 50 Crossfitters Sign In
 

Hello Bill. I check this forum from time to time but have taken to posting my workouts to a "word" document these days. I am preparing to teach CrossFit to our community schools adult enrichment classes. I looked at the space yesterday, its in a basement, high ceiling with a rope anchor point, a place to mount pull-up bars, very CrossFit like. I want to teach a relative intsnsity scaling method I got from Pierre Auge's article in a Performance Menu (no date listed). I have been scaling my workouts using the information and it makes a lot of sense. Spending 20 minutes slogging through a workout that was designed to be anerobic and a few minutes in length changes the metabolic pathway being worked and intent of the workout. My idea is teach the class how to select a rep scheme and weight load that maximizes their power output for every WOD.

Re: Over 50 Crossfitters Sign In
 

88 Days til the Open!!!!! Who's in?

Since I joined a box I haven't been posting but I've been working.

You guys are doing great work!

Bill, sounds like alot of fun. Good luck!

Re: Over 50 Crossfitters Sign In
 

12/8
Day 3 after foot surgery. The "lumpectomy" went well and the lab report indicated the mass was benign. :thanx:
Getting around better than expected in a walking boot (after I fashioned a homemade orthotic to help with the pain in my knee from weird mechanics). I'll be in the boot for two weeks until the stitches come out and then can resume normal activities. I'm already lined up for physical therapy when the stitches come out; after 6+ weeks of limping with the lump and then two weeks in the boot, my leg mechanics will be trashed.
Going to resume upper body work and core work tomorrow as I sort through what I can do without hurting the foot. Keep up the good work, everyone. I'll be reading your posts to stay inspired while waiting to get back to normal!

Re: Over 50 Crossfitters Sign In
 

alden....after 10 days in a walking air cast i already notice my foot stike is different when i take it off. kinda getting worried about long term implications but taking one day at a time. good news however for you.

last nite 7 minute amrap
50 lbs on bar with 2 1/2" dia. grip
1 L suite case lift bar 1 R
2 L suite case lift bar 2 R
3 L suite case lift bar 3 R
4 L suite case lift bar 4 R
5 L suite case lift bar 5 R
repeat above for 7 minutes

129 reps

then xfit x mas party. great to see the people we sweat with in a social situation. far to many wobbly pops last nite. in at box for a 10,000 m row at 8 a.m. this morning.

48:03 so about 4 minutes slower than my p.r. but at least i made it into the box this morning as many did not after last nite:pepper:

keep up the great work everybody.

had a strange thought during the 10,000 meter row this morning. wonder what a 100,000 meter row would do to me or if i could even do it. am going to talk to jesse next week to see what his thoughts are.

Re: Over 50 Crossfitters Sign In
 

A 100,000m row? That ought to involve pledges for charity...


Friday

Wicked grinding metcon.
5 rounds of:
25 jumping goblet squats (25#)
20 kettlebell push presses with each arm (25#)
15 pullups.

Took me about 40 minutes, tried to limit rests to ten breaths or less.

Saturday

"Rest Day", (which included 150 miles of driving and watching three basketball games.

Sunday

Walked four miles in just under one hour (which has been a goal for nearly three years now!), am giving some swimming lessons this afternoon.

Going to keep working metcons for the rest of December, then re-integrate strength work in January, then primarily metcons and skills in February.

Re: Over 50 Crossfitters Sign In
 

12/09
Warmup: Row 800m; arm raises; Abmat sit-ups; press 45, 60, 70X5
Lift: Press 85, 100, 115 X3/ 130 X5
Assist: Pull-ups 7, 3, 6, 6, 5; Press 70 X3X10

Was happy to see I could still do shoulder presses with the cast. Going a little stir crazy after 5 days of not getting out and doing something physical. Particularly hard today with temps in the single digits and 6" of snow; I really wanted to go out to play in the snow.

Re: Over 50 Crossfitters Sign In
 

12/7 WOD

A1) Deadlifts 2211, 3-5 reps, 4 Sets, 90 Seconds Rest
225-225-245-275
A2) Pushups (ADV- HSPU), 1013, AMRAP – 1, 4 Sets, 90 Seconds Rest
7-6-4-3 (HSPU's)

“Requiem for a Squat”
with 45# bar complete:
1 squat in the first minute
2 squats in the second minute
3 squats in the third minute
etc. etc.
(ADV- first 5 OHS, 5-10 front squat, 10+ back squat)

26 ADV

LOVED THIS WOD! Trying to keep tempo is really interesting. Had to really think about slowly lowering bar on deadlift. HSPU tempo was basically to hold 3 seconds at top. Had to rest on my head once in a while at bottom and/or broke up sets. Came in to 5 p.m. class.

26 on Requiem for a Squat was HUGE! I actually thought it was easier starting with OHS and then progressing to FS and finally BS's. The FS's in particular gave the hamstrings a rest and moved the force to the quads for a while. (There was some confusion between me, Snyder, and Zach as to whether the 6th round meant 5 OHS + 1 FS or simply 6 FS's. Zach double-checked and said all rounds were the same movements, so 5th round was 5 OHS, 6th round was 6 FS, 10th round was 10 BS, and so forth. Probably safer that way.)

Claw

Re: Over 50 Crossfitters Sign In
 

12/10 WOD

A1. Overhead Squats, 3011, 3-5 reps, 4 sets, 90 sec rest
95-105-115(f, 4)-115
Tempo training is great! Having to move slowly down really emphasizes control of body and weight. In retrospect I would have liked to try 125.

A2. Weighted Situp, 30X1, 8-10 reps, 4 sets, 90 sec rest
20-25-25 (ran out of time)

B. AMRAP 10 Min
5 Knees to Elbows
10 Box jump overs
15 Air squats

8 rounds.
Started with metal 24" box but dropped to 18" box first round, just too much likelihood of not clearing box and crashing to floor. Good AMRAP, but my legs are still very sore from Friday's squat ladder.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8260840179/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Monday December 10, 2012

Jogged to gym.
Worked on dubs.
25 minutes of:
walking lunges with PVC held overhead, toes to bar, burpee box jumps, pullups.

Got 15 burpee box jumps unbroken!
Got 10 kipping pullups unbroken!

Jogged/walked/crawled home...

Re: Over 50 Crossfitters Sign In
 

Great work guys!!

The Other Bill H - sounds awesome!

Cliff - Wouldn't a 100,000m row be like crossing an ocean!

Alden - Awesome that the lump was benign!

Claw - Jumping over the Box is one thing that scares me! Of course that means i gotta attack 'em more!! ;) Nice WODs!

Jack - I'm in!! :D (However John Burch was the beast in last year's open!!)

[B]WU:[/B]
400m run (Outdoors :yikes:!)

~40 ft:
walking lunges
sumo squats
Spidermans
Inch worms (2 Push Ups)
High knees (2)
Butt Kickers (2)

[B]WOD:[/B]

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

3 rounds + 200m

[I]Was happy that I did ALL the Pull Ups straight! This was tough, but good![/I]