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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Bill Hoogsteden 09-22-2015 05:36 PM

Re: Over 50 Crossfitters Sign In
 
JT - Thanks! It was lighter than CF Rx, which allowed me to focus on hanging on to the bar, which helped!

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pull Ups
25 Dead Bugs
Headstands

[B]WOD:[/B]
for time:
100 Push Ups
80 Air squats
180 SUs
40 45# DB Push Presses
20 Burpee Braod Jumps (YAY! BURPEES!!)
10 TGU, 1 Pood

23:25

[I]This was brutal, especially the last half. TGUs are still harder than they have a right to be! AND they were hard on my knees. I ended up pull off some of the scab & started rebleeding the scrape![/I]

JT Kalnay 09-23-2015 05:07 PM

Re: Over 50 Crossfitters Sign In
 
TGUs are excellent medicine.

Wednesday September 23, 2015

Drove down to Rubber City Weightlifting in Akron to work with coach Dan Bell.

Mobility and stretching.

Snatches
3x20kg
3x40kg
3x50kg
2x60kg
1x65kg
1x70kg
1x75kg
1x77kg (post injury PR, only 3kg from all time PR)
5x65kg

Back Squats
3x60kg
3x80kg
3x100kg

Deadlifts
3x80kg (snatch grip)
3x100kg (snatch grip)
3x130kg, cj grip
3x160kg, cj grip

Sat down for a good long time, then drove back to Cleveland.

Bill Hoogsteden 09-24-2015 06:08 PM

Re: Over 50 Crossfitters Sign In
 
[B]23 Sept:
WU:[/B]
500m row
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pull Ups
10 GHD Sit ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
3 RFT:
25 Ring Push Ups
20 Box Switch Jumps
600m run

21:57

[B]24 Sept:
WU:[/B]
400m run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
19 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
3 RNDS FOR TIME
KBS TO FAILURE

Used 1.5 Pood with 1 min rests
Did 27, 20, & 18 for a total of 65 in 4:14

JT Kalnay 09-26-2015 05:19 AM

Re: Over 50 Crossfitters Sign In
 
Friday September 25, 2015

Walked over to CTown
Stretched and mobilized
Clean & Jerk Session
3x45
3x95
3x145
2x165
1x185
1x195
1x205
1x215 (post injury PR)
1x225 (post injury PR)
1x235 (missed the clean)
5x185
did some coaching
Walked home

JT Kalnay 09-26-2015 11:18 AM

Re: Over 50 Crossfitters Sign In
 
Saturday September 26, 2015

Walked 1.1 miles around the farm.
Walked 1.5 miles around the new farm.

30 minutes of stretching, mobility, and planks.

Squats (all done to a 20" box)
OHS
10x11#
3x45#
3x65#
3x85#
3x95#
3x115# (wow)

Front Squats
3x135#
3x155#
3x175#
3x185# (Wow!!)

Back Squats
3x195#
3x205#
3x215#
3x225# (Spectacular)

JT Kalnay 09-27-2015 02:41 PM

Re: Over 50 Crossfitters Sign In
 
Sunday September 27, 2015

Walked a few miles carrying a bag full of clubs, stopped 38 times to swing them, 2 over.

Snatch Practice
3x20kg
3x40kg
3x50kg
2x55kg
2x60kg
1x65kg
1x70 kg (miss, Apparently snatching the day after squatting is difficult...)
1x70kg (near miss)
5x60kg (even missed one of these)

Tomorrow will be a travel/rest day, Tuesday will be a hotel/globo experience, same on Wednesday, with Thursday being a return travel day after a quick west coast swing.

Bill Hoogsteden 09-28-2015 04:27 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff JT!

[B]WU:
[/B]400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Downward Dog Push Ups
5 Chin Ups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:
[/B]20 min AMRAP:
10 Ring Dips
10 Ring Rows
10 Pull Ups

6 rounds + 10 Ring Dips + 10 Ring Rows + 2 Pull Ups

[I]This was was a shoulder burner! My ring dips went to hell by the last 3 rounds. I hoped to get at least 10 rounds, oh well. :shrug:

[/I][B]After work:
~[/B]1 mile dog walk

Back Squats:
175# 5 reps
205# 5 reps
235# 5 reps

Alden Hingle 09-28-2015 06:09 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff as usual, Guys.

Workouts have been curtailed due to strained sciatic nerve (but improving) and right shoulder injury. Just been trying to do what I can to keep some fitness with rowing, goblet squats, lunges, cycling and hiking. As long as I don't "do anything" with my right arm, the shoulder doesn't hurt but that isn't a viable option. I am going in for surgery on Thursday for a biceps tendonesis and to repair the rotator cuff. I am hopeful that will get me back on a good track...

Bill Hoogsteden 09-29-2015 04:12 PM

Re: Over 50 Crossfitters Sign In
 
Alden - Hope you feel better! It seems we are collecting injuries!

[B]WU:
[/B]500 m row
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:
[/B]10-1
OHS 95#
200m run

26:04

[I]This one was hard on my knees. It made me regret doing Back Squats laet night. It also reminded me to get back on doing more OHS![/I]

JT Kalnay 09-30-2015 06:32 AM

Re: Over 50 Crossfitters Sign In
 
@Alden, hope you feel better soon.

@Bill, yes I count walking the dog as a WOD also!

Monday September 28, 2015
Walked several miles through airports and across campus.

Tuesday September 29, 2015
(Globo-Hotel avoidance plan)
Stretching, mobility, planks, pushups.
Walked three miles.

Wednesday September 30, 2015
(Globo-Hotel avoidance plan)
Stretching, mobility, thoracic bridges, pushups.
Walked three miles.


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