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great work guys. Any of you doing 17.4? Looks like fun. Had to talk myself out of even trying to tendonitis is fully resolved. Using lidocaine patches and they are helping.

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Hey Pat Q. I determined not to do 17.4 cause my left hip has been bothering my for a couple of months now. 55 Deadlifts would likely put me down. :ranting2: So thinking better to go at a moderate pace rather then make the hip worse. I went over and helped out folks by judging and Cheering folks on!!

Patrick

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Guys, you are doing great stuff!

I had a few days off on the road and during that time, completed another orbit of the sun. After this week, I am glad to be alive and glad to be able to do most of the stuff I want to!

[B]17 March:[/B]
1 mi dogwalk
Birthday burpees!! Did my 60!! Yay! Burpees!! (I'm at the age they are a good workout!!)

[B]18 March:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 235#
5 @ 240#
3 @ 275#
7 @ 305#
5x8 @ 160#

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Congrats Bill for the 60...burpees :) !!!

Sunday March 19:
Busy weekend with much to do so did only at home:

Db clean:
15/6kg Db's 10/6kg 10/6kg
10/12kg Db's x7sets.

Monday March 20:

The Db clean felt good yesterday so i wanted to do them also at the gym.
Because of my bad knees i'll don't bend much the knees,
close to a "stiff legged Db clean".
The plan was to do it with C2 rowing "Linda style" first 10 reps on db clean then rowing for 100meters, then 9reps on clean and row 200m etc so that last Db clean was 1 rep and rowing 1000m. Increasing the weight on Db's each set. The dumbells increase 2,5kg/db (5,5lbs), but after 30kg they increase 5kg/db (11lbs)
First two rounds was the rowingmachine occupied so i instead did 1min assault bike on first round 2min the second round..then the C2 was free :)

Db clean 10/12.5kg db's -> 1min Assault bike
9/15kg (33lbs) -> 2min Assault bike
8/17,5kg -> row 300m
7/20kg (44lbs) -> 400m
6/22,5kg -> 500m
5/25kg (55lbs) -> 600m
4/27,5kg -> 700m
3/30kg -> 800m
2/35kg -> 900m
1/40kg (88lbs) ->1000m

Hole thing took about 45min.

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Jan, thanks! I can feel your pain on the knees! That's why I usually do Power Cleans (and Squats!)! That's an impressive WOD you did there. Awesome work!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 5!)
10 leg swings on each leg in both directions
10 air squats
10 pushups
1, 2, 3, 4, Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Open 17.4:
In 13 min:
55 225# Dead lift
55 20#, 10' Wall Balls
55 Row for calories
55 HSPUs

I went Rx because I can! Completed all the DLs (did them in subsets of 5 reps and the last 5 in singles.) and all the WBs and 2 cals on the rower! I got 6 more reps than last year! :pepper:

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Shoulder press:
5 @ 100#
3 @ 110#
0 @ 125# :shrug:

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great work guys.....like you would do anything else....

what a way to end the week last week......finally found the straw that broke the camel's back at work....10 a.m. friday morning i was at my dr's office...10:15 i was walking out the door with a note requiring me to take 4 weeks off work for my mental health.....

sooooo i spent the weekend tearing the engine apart on the new port and then today slept in...did life chores around the house...have to keep the wife happy...and then to the gym.....i am feeling better mentaly tonight than i have in months....

mega bow bar dead lift 1 rm 430 lbs

6 pin dead lift 6-6-6-6 135-185-195-205

16" box squat 6-6-6-6 135-175-195-205

100 green band high bar good mornings

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Jan- I like your creative workout!!
Bill- Way to Burpee as Usual!! Great job on 17.4
Cliff- Happy to hear your feeling better on your first day away from work!!

3.20.2017 Monday
WU: Run 2 Laps then
5 100M rows for time.
18.9, 19.2, 19.2, 19.2, 18.9 for me.

Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 75lb
*Set 2 – 4 reps @ 75% 95lb
*Set 3 – 2 reps @ 85% 115lb
*Set 4 – 1 reps @ 90% 115lb
*Set 5 – 1 rep @ 90% 115lb.... went real lite, easy on the hip.

Conditioning
AMRAP 13:
15 Deadlifts (135/95#) 65lb for me
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

I got 3 rounds + 40. 5 short of completing 4 rounds:ranting2: Good work-out.

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Cliff, glad to see you have some time off! Hope it goes well for you! Nice DL and squat work!
Patrick, I've done similarly on many an AMRAP. Only a few away for the next round... Argh!! ;) That is a brutal WOD. Awesome job!

[B]WU:[/B]
1 mi run
1 min on Jacobs Ladder, 115 ft
10 10 SUs with a DU attempt (got 6 ft)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Annie:
50-40-30-20-10
DUs (Did 150-120-90-60-30 SUs)
Sit-ups

7:59

[I]I wasn't sure about the time since I hit the wrong button on my watch.:ranting2: It wasn't my fastest Annie attempt, but it was over a minute faster than a year ago. I'll take it![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 120#
5 @ 150#
5 @ 180#

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3.21.2017 Tuesday

WU: Run 400M then various stretching and movements with the group. Kinda cool WU group. Then Tabata: Super Man holds and Cradle Holds.

Stamina Conditioning EMOMx6:
8 DB Thrusters (50s/35s) only 15lb. for me.....

Conditioning
25-20-15-10-5 of: Hang Power Snatches (75/55#) 55lb for me.
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

I wasn't too sure about this one at first, I wanted to give it a "go" but had to protect my shoulders on the Hang Power Snatches. Told my-self to give it a go, but decrease movement if PAIN set in.

Anyhow I was able to finish the WOD in 23:49 with no Pain!!:pepper: Just spent!!! Next day my legs are sore from the past two days. Lots of CORE work today!!

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Nice job on the WOD, Patrick! That's a lot of hang power snatches! Not anything to be trifled with!

[B]WU:[/B]
1 mi run
10 10 DUs with a DU attempt (got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Strength 90%:
OHS 1-1-1
135#-135#-135#
Snatch Balance 1-1-1
115#-115#-115#
Squat Snatch 1-1-1
105#-105#-105#

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 KBS, 1.5 Pood
Bench press:
5 @ 65#
5 @ 80#
5 @ 95#
3x10 @ 80#

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Hey gang, I am doing much better and want to do 17.4. I cannot find the WOD on line for Master 60+male in scaled version. Can someone tell me what was the workout? Thanks. I'd like to catch up.

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found it, thanks anyway.

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Great work, Guys!

@Pat - Coming back slow has always been one of my challenges. I may be the poster child for the saying, "With age comes wisdom but sometimes age comes alone." ;)

Just back from a family wedding in the New Orleans area. Some lunges, kettle bell snatches and lots of walking but not nearly enough exercise to make up for the late nights and eating. On the other hand, this was the first time all my siblings have been together at the same time in 11 years. "A good time was had by all..."

3/23
WU:
Row 1000m; Back and t-spine mobilization
Halos 25, 35, 35 X20 ; wall squats X3X10
Workout:
KB swings 35# X1:00 work/ 1:00 recovery X 5 sets

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3.23.2017 Thursday-

WU: run 400M
10 Burpees
Row 400M
10 Burpees

Strength
4 moderate sets of 3 Split Press 1@ 45lb, 3@ 65lb
then
work up to a heavy Split Jerk. Worked to 100lb

Conditioning EMOM for 20 min
min1 - 5 Thrusters and 4 Burpees
min2 - 6 Box Jumps and 4 Burpees
min3 - 7 Power Cleans and 4 Burpees
min4 - 8 K.B. Swings and 4 Burpees
min5 - Run 1 Lap

Nice Steady WOD with plenty of variation. I was sweating at the end. My legs feel better after the running today :run:

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Nice workouts men!

Wednesday 22 March:

"Lying" ring pullups -> Hanging leg raise
5,5,5,5,5reps -> 10,10,10,10,10reps
Dumbell pullover&press
12kg Db's (27lbs):
10,15,20,25reps
Alt.dumb curl
15/12kg, 10/12kg
Spiderman:
10,15,15reps

Old school bodybuilding exercise,
(from Arnold and Reg Park's time)
Pullover and Press is definietly a
exercise crossfitter would benefit
from.
Good overall upperbody exercise, give it a try.

Friday 24 March

Few rounds of leg press,pulldown and incline chest press for warm-up

C2rowing 10min: 2256m

Stiff legged/romanian deadlift -> Ski erg 1min
Deads:
10/60kg (132lbs)
5reps:
100kg, -> Ski erg 1min: 210m
120kg -> 230m
140kg -> 211m
150kg -> 215m
3/160kg -> 218m
140kg -> 204m
100kg -> 207m

Some abs and strech to finish

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Wow guys! Kicking @$$ and taking names!!

Jan, I remember doing pullovers. They were brutal!!

[B]23 Mar:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30 front squats @ 115#
Then
9-6-3:
115# push jerk
C2B Pullups

2:49 for the front squats,
4:18 for the metcon,
7:07 for the WOD

[B]Evening:[/B]
1 mi dogwalk

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3/24
WU: T-spine and back mobility; halos 25, 35, 35 X20; wall squats

Workout:
Turkish get-ups 25# X5:00
KB clean & press 25# X2X10
KB snatch 25# X10/ 35# X2X10

3/25
WU: T-spine and back mobility; Row 1000m; halos 25, 35, 35 X20

Workout:
Pull-ups 10, 9, 6, 5, 3
Swings 35# X5X40

Cashout: Practice PVC OH squats

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Nice work there, Alden!

10 Burpees (Yay! Burpees!!)
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 130#
5 @ 160#
5 @ 195#

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great work as usual guys.....


wow what a week it has been......

40 plus hours working on the car....ended up taking the engine right out and replacing every moving part, gasket or bering except for the pistons....guess the wife will not be getting her new windows for the house this year....:D but boy does the car run nice....

unfortunatly the gym suffered but it was worth it

yesterday

speed squats 8 x 1 otm 145 green band

sumo dead lift 4 x 8 185

100 large green band high bar good mornings

1 hour dog walk

2 hours hand spliting and stacking fire wood

today

speed bench 105 lbs red bands 3 x 9 3/n, 3/m, 3/w

bow bar bench 6-6-6-6 145-165-185-205

dbell roll back 3 x 10 25lb

one arm row pyramid 5 reps per side 20-25-30-35-40-45-50-55-60-65 and back down

80 reps 60 lbs 2/3/4/5 boards bench press

1 hour dog walk

4 hours hand spliting fire wood and stacking.....almost go the pile done and will not have to worry about fire wood till this time next year.....:pepper:

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Wow Cliff!! Awesome functional fitness there!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups

Shoulder press:
5 @ 55#
5 @ 65#
5 @ 80#
3x10@ 65#

Main site WOD:
1 min max reps 135# back squats
1 min rest
1 min max reps chest to bar Pullups
1 min rest
1 min max reps 135# power cleans

41 back squats
11 C2Bs
5 power cleans

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@Cliff - Way to go on both the car and the functional fitness! And new windows are over-rated. ;)

3/26
WU: T-spine and back mobility; halos 25, 35, 35 X20; PVC OH squats X3X10

Workout:
Turkish get-ups 25# X5:00
KB C&P ladder 35# X5X(1-3) (60 total reps)
KB snatches 35# X50

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Alden, took your suggestion and took a pass on 17.4 and 17.5. Was going to have to do the thrusters with one arm only given the shoulder tendonitis. Coached soccer on Saturday and then took larger family down south to Karchner Caverns (50 miles south of Tucson). Just an awesome day for myself, wife, two daughters and three grandson.

At the gym today and found they has a rower . Not the usual Concept II. This one had a container of water at the end. Spent 30 minutes rowing. Felt good.

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Great stuff guys!

[B]WU:[/B]
1 mi run
6 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Open WOD 17.5:
10 RFT:
9 45 Thrusters
35 SUs

10:14

[I]Scaled it like a boss![/I]

[B]Evening:[/B]
1 mi dogwalk
10 pull ups
10 1.5 KBS
Back Squats:
5 @ 205#
5 @ 235#
23 @ 265#

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thanks guys....

pat ... my wife tried one of those rowers w/ the water thing...she said she enjoyed it more than the concept 2....

today

last hour splitting and stacking fire wood.....depending on mother nature we may be good for 2 years now.....

back squat green bands 297 lbs 1 rm...never thought about it till one of the olympic lifters pointed out the band tennsion with the mono lift verses the rogue cage is way more...will have to start noteing in log book which place i was set up

farmers bar dead lifts 6-6-6-6 total weights 225-275-300-325

chest harnes squat 10-10-10 50-60-70

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Great Work Gents!!! I skipped 17.5, but judged and Encoureged the HECK out of it!!! I got one guy who did 35 DU's in a row and said to me "thats a PR!!" Cool.

3.27.2017 Monday

WU: Run 400M then 2 Rounds
Row 250M
10 PVC Pass-thrus
10 PVC OVH Squats
10 OVH PVC Lunges

Strength
Back Squat
3 x 8 @ 65% @85lb
1 X 20 @55% @65lb

Strict Pull Up I got 25 strict PU's in!! not in a row, but sets of 6, 5, 4. Getting the PU's back!!:pepper:
25-30 Reps total (Super set in with back squats)

Conditioning
12 min AMRAP
12 Power Cleans (115/75 lbs)
12 Push Presses (115/75 lbs)
12 Front-Racked Alternating Reverse Lunges (115/85 lbs)

Got 3RD's + 14, only used 65lb, I liked this one.

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After static and dynamic stretching, I did 3 X 1K rowing. It's been so long since I rowed, I don't know what is a good comparison. Each kilometer took 6+ minutes with one minute between sets.

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Great stuff guys!!

Our base globo has the water rowers. I agree with your wife, Cliff! They seem easier than the C2s.

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups
10 Burpees (yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
5 145# Power cleans
10 TTB
15 20# WB Shots

4 rounds and 4 power cleans

[I]I felt good about the squats during the WBs.[/I]

[B]Evening:[/B]
1 mi dogwalk

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@Pat - I think it is a good idea to keep the shoulder moving while doing things that don't irritate it. And I'm definitely a fan of rowing; you can make it as intense or as mellow as you want just by varying the pace.

@Patrick - You are not kidding; getting pull-ups back is a real challenge. I had about a ten year lapse after retiring from the Marine Corps before starting them again about ten years ago. I've never fully recovered my previous capacity, even though I work out more now than I did while on active duty.

3/28
WU: Row 1000m; halos 25, 35 X20; air squats X10; PVC OH squats X10; goblet squats 25@ X10
Workout:
KB C&P ladder 35# X5X(1-2) (30 reps)
KB snatches 35# X4:00 (48 reps)
Walking lunges X3X20 yds

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Nice workouts gents!

Nice farmers bar deadlifts Cliff and great pullups Patrick! way to go!
Bill, your power clean-t2b-wall ball workout was interesting, maybe i'll try it.

All kind of errands, only short workouts last days...

Sunday March 26:

Db snatch -> lying ring pullups

20reps:
6kg,12,12,12,12 kg -> 7,7,7,7,7reps
Pullups (underhand grip)
10reps

Mon March 27:

Db Hammer curls

20reps:
6kg,12,12,12,12,12kg Db's (27lbs)

Lying on floor one arm Tricep press with Kb:

20/8kg, 20/8kg, 13/16kg (one pood) PR
1negative rep/24kg, 1/24kg PR, 1/24kg (1,5pood)
11/16kg, 20/8kg

Tue March 28:

Assault bike 10min (65kcal)

Then my favorite (originally running) C2 rowing program:

HOP SCOTCH (test Aerobic Threshold)
•200m run at easy pace
•100m sprint
•400m run at easy pace
•100m sprint
•600m run at easy pace
•100m sprint
•800m run at easy pace
•100m sprint
•1000m run at easy pace
•100m sprint
•800m run at easy pace
•100m sprint
•600m run at easy pace
•100m sprint
•400m run at easy pace
•100m sprint
•200m run at easy pace
•Total: 5800m

Time 25:28min, new PR :)... getting closer to my 25min goal on this...

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Got up to late to go to gym. My Fitbit has a new app. called Fitstar. It provides whole body routines that can be done anywhere. Did the first one today for 30 continuous minutes: air squats, sit ups, push up, ring rows (I have gymnastics rings attached to a ramada in the back yard), trampoline jumps, brisk walks around the pool. Don't know how many laps or rounds, just winded thru most of it.

Ring pull ups not in the program . Just threw them in. My grandsons asked how they could grow their arms. Put the rings up for pull ups and dips.

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Alden, Semper fi! Three of my sons were in the corps. (The youngest is about to go on terminal leave.)

Jan, That is a good WOD! Good luck! Nice job on that HOP SCOTCH WOD!

Pat, My wife got a fitbit for her birthday. I haven't been able to figure out how to make it work for her! Seems like you got a good workout!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 7)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
12 min AMRAP:
150 Wall Ball Shots, 20#, 10ft
90 DUs
30 Muscle ups

Got 158 reps, 3 DUs less than a year ago!

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
3x10 sea! Jacks
3x3 med ball slams
Bench press:
5 @ 105#
5 @ 125#
21 @ 145#
5x10 @ 80#

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@Bill - Congratulations to you for having three Marines in the family. Give my best to your son as he makes the transition back to civilian life.

3/29
Row 5k 25:16
Halos 25, 35 X20
Half get-ups 25# X5:00
Pull-ups 8, 10, 9, 7

The knee I fractured last summer is not tolerating kneeling very well so am switching to the half get-ups for a while. Will try to work full get-ups into the mix occasionally and see how that works.

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Jan- That HopScotch WOD looks fun!!
Bill- 150 WB's Really!!!! oh-boy thats alot in one session!

3.29.2017 Wednesday

WU_Run 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC OVH Squats
1Min. Plank Hold.

Strength
Work up to a Heavy Snatch got to 80lb Sq. Snatch
Work up to a Heavy Clean and Jerk Did a couple of 95lb C&J
25-30 Reps Strict Pull Ups- Only got 15 as I ran out of time.

Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row
50 Hang Cleans (115/75#) 65lb
100 Cal Row
50 Hang Cleans (135/95#) 75lb
100 Cal Row
50 Hang Cleans (155/105#) 95lb
100 Cal Row
Max Hang Cleans (165/115#) never go there

I did this with some young-bucks, they worked me. We got 464 pretty good.

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3/30
WU: Row 1k; halos 25, 35, 35 X20

Workout:
KB C&P ladder 35# X5X(1-3) (60 reps)
KB swings 35# X 6:00 (160 reps)
Goblet squats 25, 35, 45 X15
KB OH hold 25# X1:30 (each side)

Re: Over 50 Crossfitters Sign In
 

Thanks Alden! Hope your knee feels better!

Patrick, that Karen was part of the Open in 2012 & 13. It trashes you so you can't do SUs much less any DUs! Nice clean work! Hang cleans are tough!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
5x1 3 position clean (thigh, hang, floor) with jerk after the last clean

45, 65, 75, 95, 115, 135, 155(f)

[I]I should've tried 140 or 145 because 135 was so easy...[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 215#
5 @ 250#
10 @ 280#

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@Bill - Thanks. I am hoping that not kneeling on it for a while will make it settle down. Funny thing is, squats and lunges don't hurt but other things do. Go figure...

3/31
Row 2k
Halos 25, 35, 35 X20
KB cleans 45# X5X5/side
Half get-ups 35# X5/side

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Alden, I have similar stuff happen with my knees. Squats aren't bad, but climbing on a box or kneeling are different stories!

Completed a road trip to Cherry Point and back to bring home my youngest marine. Kind of wistful that I won't be doing that again for the foreseeable future!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder press:
5 @ 90
5 @ 100
5 @ 115

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@Bill - I've made that road trip a couple of times. My son and daughter were stationed there at different times so it made a good excuse for a motorcycle trip.

4/1 Bike trainer. 30:00 easy

4/2
WU: Row 1k; halos 25, 35, 35 X20; air squats X10
Workout:
KB C&P ladders 35# X5X(1-4) (100 reps)
KB swings 35# X 8:00 (213 reps)
Walking lunges X3X24 yds

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Sat 1 April:

Lighter day

Consept row 10min - 2092m

Barbell Clean (sort of stiff legged) -> T2B
5reps/ 30kg,40kg,50kg,50kg,50kg -> 5,5,5,5,5 reps
Bodyweight Dips:
5,5,5reps
Ring pullups
3,3,3reps

Sun 2 April:
Some streching and mob
Kb standing pullover part of shoulder mobility
8kg Kb: 10,12,15,20reps

Mon 3 April:

Tried monkeybar, twice some ca 7-8ft...
Consept row:
10min 2248m

Pulldown 20/30kg, 15/50kg
Prowler sledge push 20m (ca 65ft) / 40kg x 2
Then cirkle of:
6 DbSnatch: -> Prowler sledge 20m: -> 3 ring pullups:
25kg,30,30,30,30kg -> 60kg,80,80,80,80kg -> 3,3,3,3,3reps

Some abs to finish.

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Alden, that trip would be nice - as long as it isn't raining!

Nice work guys!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups with a 30 second rest
10 Burpees (Yay! Burpees!!)
Burgener warmup

[B]WOD:[/B]
Isabel:
30 Snatches @ 95#

6:05

[I]Clipped 23 seconds off my last attempt on 11 May 2015![/I]

[B]Evening:[/B]
3 @ 220#
3 @ 250#
23 @ 280#
5x10 @ 155#