Re: Over 50 Crossfitters Sign In
 

Stay Strong Fellas!! Nice DL PR Bill!!
OK.... So Friday I took it easy and did some movements to Prep for a X-Fit 2-Man Comp. Saturday, then Saturday I did this:

5 8MIN WOD WITH 2MIN IN-BETWEEN
1st workout
8 Minutes to get as many reps as possible
5, 10, 15, 20, 25, 30, etc. Reps of
D Ball Over the shoulder and
Assault Bike Calories

50/40 for the D Ball Weight 1 partner working at a time.
-Assult Bike Calories will be reset each round, make sure the timer is moving so your cals will be counted.

2nd Workout:
8 min Amrap
100 Single Unders
50 Wall Balls 18/10
40 Knees to waist
30 Partner Clapping Push Ups from feet or knees (hand release at the bottom high five your partner at the top)
20 Jumping Pull Ups

3rd workout
8 min amrap
15 Hang Squat Cleans
15 Shoulder to overhead
15 burpees over the barbell
As a team, one person working at a time.
95/65

4th workout/ 8 Min to find MAX.
Each athlete will find a max snatch and hang snatch.

The bar can not be set down in between movements.
A squat or power variation of the lift can be used.

5TH WORKOUT
Wall Walks
Burpee Jumping Bar Muscle Ups
Bear Crawls in 10' Sections
Tire Flips with a jump in and out after each flip

THAT was a TUFF COMP.!!! I was dying at round 3.... rested some thru Round 4. Did fine thru round 5 I thought..... then had to RUN out of the place PUKE'd:yikes: Felt great after that!!! This crud is tuff on us old guys!! I love it!!:pepper::kicking0:

Re: Over 50 Crossfitters Sign In
 

Jan, I have yet to do a 400 lb DL, but it's coming soon!! :rofl: Thanks for the encouragement!!

Good stuff guys!!
[B]WU:[/B]
500 m run
50 SUs
10 single leg jumps on each leg
10 Penguin clap jumps
DU attempt
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]
Shoulder Press 1-1-1-1-1
95#, 125#, 145#, 155#(f), 135#, 140#
Push Press 1-1-1-1-1
95#, 115#, 135#, 155#, 160#
Push Jerk 1-1-1-1-1
115#, 135#, 145#, 155#, 165#

[I]I felt good about the lifts, though my form on the jerks needs work...[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 KBS, 1.5 Pood
10 Goblet Squats, 1.5 Pood
Back squat:
5 @ 255#
3 @ 290#
10 @ 325#
5x10 @ 170#

Re: Over 50 Crossfitters Sign In
 

02.05.2018 Monday
WU: 2 Rounds
30 DU/ 60 SU
10 PVC OVH Squats
10 Pull-ups
15 Push-ups

SKILL:
Muscle Up transistion practice

3 x 3 Tempo Overhead Squats
3 x 3 Tempo Overhead Squats (3-3-1-1)
*quality over load
**ascending or straight sets
55lb, 65lb, 75lb

WOD:

2 RFT:
30 Overhead Squats (65#)
4 Jumping Muscle-Ups
30 Push Press (65#)
4 Jumping Muscle-Ups
19:44
Worked on MU and seems we did alot of OVH squats today...........

Re: Over 50 Crossfitters Sign In
 

Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds (3 sets of each):
Station 1 – Hex-bar Deadlift x 8 reps 185#
Station 2 – Reverse Snow Angels x 20 reps
Station 3 – Banded Glute Bridges x 30 reps

B.
For time:
40 Russian Kettlebell Swings 53#
50 Double Unders
30 Russian Kettlebell Swings
40 Double Unders
20 Russian Kettlebell Swings
30 Double Unders
7:47

1 strict muscle up
20 Flexbar Wrist Extension while sitting in deep squat
Banded Forearm stretch
5 rounds

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
500 m row
50 SUs
10 Single leg jumps on each leg
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 Pull ups with a 30 second rest between sets
10 Burpees! (Yay! Burpees!!)

[B]WOD:[/B]
T
5 RFT:
100 m Sprint
10 Squat Clean Thrusters, 115#
15 KBS, 70# (a gentleman's 2 Pood)
100 m Sprint
2 min rest between rounds

36:24

[I]A brutal suckfest. The sprints were tough. I was able to keep the rounds to about 5 and ½ minutes each. The thrusters were done as singles, maybe going lighter and focusing on form.[/I]

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

Re: Over 50 Crossfitters Sign In
 

3 TGUs each arm 35#
20 KBS 35#
2 TGUs each arm 44#
15 KBS 44#
1 TGU each arm 53#
10 KBS 53#
1 TGU each arm 62#
10 KBS 62#
1 TGU each arm 70#
10 KBS 70#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
5 rounds (Each round between each set of TGUs and Swings.

10 Minute EMOM
2 cleans
1 press
3 front squats
2 35# KBs

Re: Over 50 Crossfitters Sign In
 

2.06.2018 Tuesday
WU: RUN 400M then 3 Rounds
60SU
10 Thrusters w/bar
20 Situps

1 x 1 Clean & Jerk 1rm
Worked 95-135lb

WOD:
“Grace”
For Time
30 Clean & Jerk (95#)“Grace” 95lb for me
5:27 1st time doing Grace

Re: Over 50 Crossfitters Sign In
 

Good work fellas...
Seemed nice competition you had Patrick.

Tue 6 feb:

Hammer curl -> Lying Db tricep extensions
15/6kg -> 15/6kg
15/6kg -> 15/6kg
15/12kg -> 15/12kg (ca 27lbs)
15/12kg -> 15/12kg
15/12kg -> 15/12kg
15/12kg -> 15/12kg
15/12kg -< 12/12kg

Wed 7 feb:

Bike 5min
C2row 5min - 1143m
Some curls,presses, rows and upright rows fo warmup

Sledge push 40m (2x20m ca 130ft)
20kg,60kg 100kg 120kg
Barbell rows
6/60kg 6/90kg 5/110kg (242lbs) 5/110gkg 5/110kg
Low incline Db bench press
10/12,5kg 6/25kg (55lbs) 6/35kg 5/40kg (88lbs) 5/40kg 5/40kg
Db alternating upright rows
10/12,5kg 6/25kg 10/12,5kg 4/35kg 10/12,5kg 4/35kg 10/12,5kg
Felt good to alternate between light and heavy weights each set.
Overhead pulley tri extension
30kg: 30,22,22reps.

Re: Over 50 Crossfitters Sign In
 

Yes- Thank You Jan- The competition was Tuff!!! I was Spent from doing those 5 work-outs in a row!!

2.07.2018 Wednesay
WU: Run 400M then 2 Rounds
10 Cradle-rocks
10 push-ups
10 lunges
10 air-squats

10 x 5 Back Squat on the min

OTMX20
Odd: Back Squat X 5 Heavy
Even 5-10 Strict Pull Ups

WOD: 15Min time Cap.
10 Rounds:
10 Pistols (Alt.)
10 Toe-2-Bar

7rds. I worked the Pistols with box and a band on occasion.

Re: Over 50 Crossfitters Sign In
 

Wow! Everyone is kicking @$$ and taking names!

[B]WU:[/B]
1 mi run
50 SUs
10 Single leg jumps on each leg
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 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
5 min AMRAP:
3 DLs @ 275#
5 Push press @ 115#

3 rounds + 3 DLs ± 4 Push Presses

[I]Got the 1st round done in about 40 seconds. Unfortunately, I couldn't keep it up. At least I was able to get one more round than I did 3 years ago in my last attempt.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 KBS, 1.5 Pood

Deadlift [I]What was I thinking?!??[/I]
5 @ 275#
3 @ 305#
0 @ 350# [I]Tried 3 attempts, but my back didn't cooperate![/I]:yikes::shrug:
5x8 @ 185#