Re: Over 50 Crossfitters Sign In
 

1 mi dogwalk
.87 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 KBS, 1.5 Pood
Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 85#
3x10 @ 70#

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
7 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70#
Ab Wheel
1 TGU each arm 35, 44, 53, 62, 70, 62, 53, 44#

B.
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
Try for 5 rounds.
35# KB on the 2 minutes. 19:08

1 strict ring muscle up
10 pronators each arm
deep squat hold
5 rounds

Rice Bucket Routine 11 minutes.

Re: Over 50 Crossfitters Sign In
 

Ya.... seems like the site was down for a week or so, then I go real busy at work. Bill!!! Glad to see your back, I got worried about you and tried to send you a message on FB, maybe even your wife?? Anyhow, Glad to see your doing well!!

1.22.2018 MondaY
WU: 3 rounds
60 SU
10 air squats
10 HR push-ups
10 PVC pass-thru's

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
Worked up to 125LB tried 145lb like a knuckle-head and failed:ranting2:

WOD:
21, 15 and 9 reps for time of:
135/95 lb Power Cleans @75lb
Handstand Push-Ups / DB Press @20lb
8:10- Been off for a week and my shoulders told me about it!! Need to take it easy on them........

Re: Over 50 Crossfitters Sign In
 

Good to see you back Patrick.

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
7 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
Front KB Squat x 6 reps 35# KBs
Rest 45 seconds
Double KB Press x 5 reps 35# KBs
Rest 45 seconds
Bar Pull Over x 3 reps
Rest 45 seconds

B.
Four rounds of:
25 double unders
10 Wall Ball Shots
20 kettlebell swings 44#
9:43

1 strict ring muscle up
20 Flexbar Wrist Extensions
deep squat hold
5 rounds

Re: Over 50 Crossfitters Sign In
 

Patrick! Got your message on FB and accidentally lost it into cyberspace!:shrug: Thanks for checking up on me!

Great WODs guys!!

[B]WU:[/B]
.5 mi run
50 SUs
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups

[B]WOD:[/B]
12-9-6 reps:
135# Hang Power Clean
Burpee chest to bar Pullups (Yay! Burpees!!)

12:45

[I]I could only do 3 HPCs in a row. They were brutal after the burpees (Yay! Burpees!!)![/I]

[B]Evening:[/B]
.5 mi dogwalk
10 Pullups
10 KBS, 1.5 Pood
10 Goblet squats, 1.5 Pood
Back Squat:
5 @ 220#
5 @ 255#
17 @ 290#
5x10 @ 170#

Re: Over 50 Crossfitters Sign In
 

Bill- Happy to your doing well!!!

1.23.2017
WU: 3 Rounds
row 250M
2x bear crawl across gym floor
10 air squats
10 PVC Pass-thru's

Three sets of:
Back Squat x 6 reps
Rest 3 minutes- Went real light......

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs) 65lb for me
15 Box Jumps (24″/20″)
20 Calories of Rowing

Got 3 rounds completed. Thrusters felt heavy for some reason........

Re: Over 50 Crossfitters Sign In
 

Patrick, Nice AMRAP there!

[B]at Base Globo:
WU:[/B]
500 m row
1 min on Jacobsladder, 124 flights
50 SUs
10 single leg jumps on each leg
10 penguin clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pullups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1 mi run
100 Sit-ups

16:29

[I]The run wasn't as fast as I wanted. During the last 25 reps, my stomach muscles were cramping up but I powered through it.[/I]
[B]
Evening:[/B]
1 mi dogwalk

Re: Over 50 Crossfitters Sign In
 

1.24.2018 Wednesday

WU:
Row 600M
40DU / 80 SU
30 Situps
20 HR Push-ups
15 air-squats
10 Pull-ups

Ya a nice warm-up!!

4 Rounds:
Deadlift 5 reps (heavy double overhand) @165lb for me
8 Hip extensions or supermen
8 Strict Pull Ups

WOD:
AMRAP

3 Rounds Total:
3min. Clock
Row 250/200m
12 Deadlift (155/105#) @115lb
9 Hang Power Clean (155/105#) @85lb
Max WallBalls (20/14#)
rest 3min.

I got 3 rounds in.

Re: Over 50 Crossfitters Sign In
 

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict neutral grip pull ups 6, 8, 10
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70#
Ab Wheel

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 6.0
Heart rate peaked at 151 BPM.

1 strict muscle up
banded wrist stretches

Re: Over 50 Crossfitters Sign In
 

Tim and Patrick, Awesome stuff!!

[B]WU:[/B]
1 mi run
50 SUs
10 single leg jumps
10 penguin clap jumps
DU attempts
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pullups with a 30 second

[B]WOD:[/B]
18 Zero:
21-15-9 reps:
50# Single Arm DB Snatches
Jump over the Dumb Bell Burpees (Yay! Burpees!!)

12:26

[I]The snatches weren't that bad. Through I could only do 3 or 4 in a row.
The Burpees (Yay! Burpees!!) where the choke point for this one! [/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 KBS, 1.5 Pood
Deadlift [I](We all did DLs today! :rofl:)[/I]
5 @ 240#
5 @ 275#
7 @ 315#
5x10 @ 185#