Re: Over 50 Crossfitters Sign In
 

Sunday September 1, 2013

Hotshots 19
Epic WOD with Tim and Jeff at CrossFit Tiffin (Ohio).

[url]http://jtkalnaynovels.wordpress.com/2013/09/01/dear-crossfit-in-memory-of-hotshots-19/[/url]

Re: Over 50 Crossfitters Sign In
 

Monday September 2, 2013

Worked the skills ladder:

Y, 1 minute goblet squat, 53# (held for three minutes)
Y, 30 second front plank
Y, 30 second left plank
Y, 30 second right plank
Y, 30 second bar hang
Y, 30 second handstand hold against wall (had no trouble kicking up today)
Y, 30 dubs (got 33 unbroken) [url]http://youtu.be/VElYVtGuUHs[/url]
Y, 44# TGU (did 3 on each side)
Y, 3 dead hang pullups (did 6)
Y, 2 kipping ring dips (did an extra set of 15 with a band)
Y, 5 one arm kb-ohs, 44# (did 6 on each side)
??, 2 skin the cats (not sure if my depth met the standard)

scaled, 5 pistols (did 5 on each side to a 21" box, then 5 on each side to a 17" box, one step at a time through the progression)
F, 1 20’ rope climb (got some good tips from Tim and figured out a better way than the way I was doing it. Need to practice getting the feet locked in quicker)
DNF, 3 hspu (didn't even try)
DNF, 5 yard handstand walk (didn't even try)
Y, 10 second l-sit (held for 15 seconds)
DNF, 1 muscle up (didn't even try)

Did some shoot throughs then washed and vacuumed the car.

Re: Over 50 Crossfitters Sign In
 

JT, you have been very busy.

Worked out at home.

Swinging body to warm up, 2 minute squat hold, rdl ostrich walk, monster walk, 1minute couch stretch each side, shouler stretches w. Band, forearm movement wf. Wrap.

1 rft
50-40-30-20-10
Double unders
Sit ups
(scale 3:1)
13:45.

Re: Over 50 Crossfitters Sign In
 

j.t. you have been rockin it...:pepper:

today

250 large green band standing abs...3 lunges penality for every break....8:54 with 12 lunges

4 x 20 sit up w/20 lb dbell

4 x 20 90lb reverse hyper

Re: Over 50 Crossfitters Sign In
 

I did nothing for two days strait :D:D:D

Best thing I could have done... I'm ready to rock it this morning

Great job everybody

Re: Over 50 Crossfitters Sign In
 

Twisting warm up, squat hold, side lunges, Spiderman walks, four legged gallops, scorpion stretches.

4 Rounds not timed:

5X 60% Back Squat
3X 70% Back Squat
1X 80% Back Squat

4X2X 80% Back Squat w. slow negative decent and quick extension
4X stiff legged box jump to max height

WOD: 7 RFT
7 Snatch w. 95
7 Box jumps @30"
Scales: 65# and 24" foam mat.
12:32.

Re: Over 50 Crossfitters Sign In
 

TUESDAY– SEPTEMBER 3, 2013

Strength

Snatch- 1 x 3 @ 75%. 165

Clean & Jerk- 1 x 3 @ 70%. 205

(3-4 Sets warmup on each lift- 40%, 50%, 60%, 70%)

WOD

5 RFT: 9:22

15 Chin Ups

100 Meter Sprint

5 Box Jumps @ 30

Re: Over 50 Crossfitters Sign In
 

9/2
WU:
Row 1000m; shoulder press 45 X10/ 60, 75 X5/ 85 X3
Lift:
Press 100, 115 X3/ 130 X6
Assist:
Pull-ups 10, 6, 6; press 70 X3X10

9/3
WU:
5 min walk on treadmill; back pre-hab; squat 45 X10/ 60, 75, 90 X5
Lift:
Squat 105, 120 X3/ 135 X5
Assist:
OH squats 45# X3X10; suitcase carry 52# X2X25 yds

Re: Over 50 Crossfitters Sign In
 

9/1
Pier to Peak
13.2 miles, 4'000 elevation gain
2:45:12

So much to say. Whereas I had planned on cutting a little weight and resting before the run, I woke up about five days before the run with my legs badly swollen. I thought I had dodged the poison oak bullet from my canyon scramble debacle a few weeks ago. Turns out I got dosed bad and it starting appearing two weeks ago and spent another week getting progressively worse. I finally tried bathing my legs in scalding hot water to ease the crazed itching , which worked on the itching, but it caused my legs to swell badly. I am a guy who knows every day that I will weight 157 or 158 pounds. The morning after the hot water treatment, I was 164! I had put on eight pounds of water weight overnight! After a day of denial, I finally saw my M.D. who prescribed me a five-day course of methylprednisolone. Since the race was the fourth day out, I compressed the first four days of steriods into three days. That cut the swelling but did not completely cure it. So, I ended up running up the hill with the equivalent of a two-pound ankle weight on each leg.

My goal was to hit the No Shooting sign at mile 7.5 in 1:23 and average 12:00 miles to end in 2:38. It was pretty hot, very humid, but I made the No Shooting sign in 1:21. From there, it was a nightmare. I slowed a lot after that and basically hit the proverbial wall coming out of Flores Flats at mile 10, and ended up walking the rest of the way except for short spurts of running.

Garmin report, including the increasing mile splits, tells the story (WFS): [url]http://connect.garmin.com/activity/370069015[/url]

Claw

PS. Huge props to the CPC cheering section out there with signs! ("If this was easy, it would called Yo Mama!")

Re: Over 50 Crossfitters Sign In
 

Awesome job Claw!

[B]WU:[/B]
500m row
.2222222mi walk
100 SUs
10 Push Ups
10 Air Squats
6 Burpees
10 24" Box Jumps
10 DUs/Attempts

[B]WOD:[/B]
10-9-8-7-6-5-4-3-2-1 Squat Cleans (135, 95#)
200m run between sets

Rx (Did ~230m for the run in the Base Globo)

37:07

[I]Brutal WOD! Only was able to do 2 in a row! I could feel my quads with the runs!![/I]