Re: Over 50 Crossfitters Sign In
 

Everyone's been doing some great work! Keep it up.

[B][U]Weds, Sept. 21[/U][/B]
Off

[B][U]Thurs, Sept 22[/U][/B]
Ran hilly 4.5 miles (untimed, late at night in dark)

[U][B]Fri, Sept 23[/B][/U]
Traveled to Wyoming to see my son at school and watch the Wyoming/Nebraska football game.

[U][B]Sat, Sept. 24[/B][/U]
Ran 7 miles at 7200 ft in Wyoming (~1 hour)

[U][B]Sun, Sept.25[/B][/U]
Traveled home to NJ, so day off

[U][B]Mon. Sept. 26[/B][/U]
Ran hilly 4.5 miles (untimed, since late at night in the dark)

[U][B]Tuesday, Sept. 27[/B][/U]
Off due to work

[U][B]Wednesday, Sept. 28[/B][/U]
Ran hilly 2.6 miles, untimed

[B][U]Thurs, Sept. 29[/U][/B]
Off due to work

[B][U]Fri, Sept. 30[/U][/B]
Ran 4.5 mile hill route again, untimed again

[B][U]Sat. Oct. 1[/U][/B]
Swam 2x500M (about 10 mins/500, not too fast)

Very busy at work these days, so just trying to get some running in before the marathon on Oct. 16th in Toronto. Long run day tomorrow. Back to regular crossfit/ski prep after the marathon. Can't wait to hit the weights again!

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[B]10_2_11 Sunday[/B]
rainy, cool. Shoulders hurting, take it easy kinda day.

warmup

Walk 2 miles
Bench
45#/10
75#/3
85#/3
95#/3
105#/3
110#/2
115#
105#/2 (3)

Re: Over 50 Crossfitters Sign In
 

Deb Was that the Janitor who was holding your legs ?

10/02
jumprope

WOD 10:00 Cindy 9 rounds

m/56/180

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Mianus River Gorge: 4 mile trail run. 47 min. Very tough, hilly, muddy, slippery run.

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3 rounds, didn't keep time.

10 min on stepper
25 squats to med ball

Long rest between last stepper and squats.

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"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Modified this to save my elbow. Instead of cleans, did thrusters. Otherwise, as Rxed. 42 min.

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Didn't check my calander for the next PL competition. Next week is my download and this week should have been a heavy week following a down load week. So I am modifying by taking a week of heavy lifts at 65, 75, and 85% of the new 90%. Doing 3 reps instead of 5 for all lifts: Back Squat: 3X240,285, 345.

WOD: Pull up Progressions and OHP for 3X3.
OHP: 135, 155, 185.

3 Rounds times separately:
5 tire flips, 20 hammer strokes on tire, 200m run.
3:45, 3:50, 3:21. Fun workout.

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10/3 WOD

Baseline:
500 M Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Followed by:
Back Squats
5-5-5-5-5

Baseline 4:24
Backsquat 135-165-185-205-225

Baseline has trended between 4:08 and 4:38 (not counting my sign up time of 5:08), and I am still wanting to get sub 4:00. I had a couple short breaks on squats, sit ups are still slow, and I took a break after 10 push ups. Not sure all that amounted to 24 seconds, however. Still think if I did this in the afternoon I would shave some seconds off.

Pleased with backsquat, pretty sure 225# is a 5-rep PR.

Claw

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5 rounds

5 HSPU (2-45# plates and an abmat for a target)
10 Pull-ups (blue band)
15 Walking lunges

11:23

1000 M cool down row (5:10)

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10/03
wu jumprope

strenght
max Green band back squat
5@ 135 and 185 1@ 280 and 300
5x10 good mornings light to heavy 0ne set each @
95/115/125/135/145
25 GHD situps

WOD 4 rounds
500m row
7 power cleans @ 135
12:41

WOD #2
4 rounds
20 pushup
12 pullup
12 walking lunge with 35# KB each hand
run 200m
13:20

m/56/180