Re: Over 50 Crossfitters Sign In
 

Thanks Patrick. Awesome work on the power snatches and step ups! Protect your Achilles Tendon!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS

5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 95 lbs
10 Shoulder Press @ 105 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Re: Over 50 Crossfitters Sign In
 

01/28/2022-Friday
WU:
Band Work
Bike 20CAL
PVC Bar work
Row Sprint 300M

Strength:
Front Squat emom
emom for 10 min
2 front squats
You've entered a score of: 125 lbs @ Rx
Score Notes: 75-125
Felt HEAVY......

WOD:
280122
3 Rounds for Time

15 Front Squat
15 HSPU / DB Press for me and PU
6:45 @ Scaled
Score Notes: 65lb 15 10 10 FS 15lb DB press and push-ups mixed up

Re: Over 50 Crossfitters Sign In
 

1/31/2022 Monday
WU:
Band Work
Bike 15Cal
2 sets:
10 lunges
PVC Complex
10 good mornings
5 pull-ups

Strength:
Top to Bottom Clean Complex
E2MOM x 14

1 Hi-Hang Clean
1 Hang Clean
1 Low Hang Clean
1 Clean
105 lbs @ Rx
Score Notes: 65-105lb

WOD:
310122
3 Rounds for Time:
20 Hang Power Cleans
20 Burpees
20 Toes to Bar
13:52 @ Scaled 65lb 20 cleans, 10 burpee's 20 K2E

Re: Over 50 Crossfitters Sign In
 

1.14 mi walk up and down Accelerator Runway with 2# Dumb bell weights in my hands

Evening:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
7, 3 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS

3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
15 Back Squats @ 265 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

Bill that's alot of Back Squats!!

02/01/2022
WU:
Band work
Bike 20Cal
2sets
7 PVC strict Press
10 lunges
10 good mornings

Strength:
Push Press 5 sets of 3 reps
5 sets of 3 reps
95 lbs @ Rx
Score Notes: 65-95 3x 1051x

WOD:
Meltdown
Cash In: 100 Double Unders
10 Rounds
10 Push Press
10 Reverse Lunges

Cash Out: 200 Double Unders
L1: (45/35) | DO NOT DROP AN EMPTY BAR
L2: (95/65)
L3: (95/65) | Barbell Back Rack Reverse Lunges
16:06 @ Scaled
Score Notes: L1 45lb bar

Re: Over 50 Crossfitters Sign In
 

Yeah, it was - and I feel it! I can agree about dropping an empty bar! Been there, done that! Great work on the WOD!

50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS

3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
12 Bench Press @ 185 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Re: Over 50 Crossfitters Sign In
 

02.02.2022 Wed.
WU:
Band Work
Bike 15Cal
3 Rounds
row 150M
5 each leg KB leg lift
10 superman's
10 goodmornings

Strength:
Tempo Deadlift (3/3)
E2MOM x 16
3 Deadlifts @ 3031
(3 seconds up/3 seconds down)
135 lbs @ Rx
Score Notes: 115-135lb these were new and Tuff- whold body is Sore next day.....

WOD:
Pull it Together
AMRAP 13:
500m/400m Row
9 Deadlifts (255/165)
12 Single DB Box Step-Overs (24″/20″)(50/35)
2 + 511 @ Scaled
Score Notes: 135lb DL 25lb DB

Re: Over 50 Crossfitters Sign In
 

50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS

5 Deadlifts @ 195 lbs
5 Deadlifts @ 225 lbs
11 Deadlifts @ 255 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

02.03.2022-Thurs

WU:
lite band work
bike 20cal
3 rounds
7 push-up
7 ring-rows
10 ovh pvc squats
200m sprint on rowwer

Strength:
5 x 3 Bench Press
5 sets of 3 Reps
95 lbs @ Rx
Score Notes: 75-95 right shoulder hurting

WOD:
Death by Pull-up + Air Squat
EMOM until failure…

Minute 1: 1 Pull-Up + 1 Air Squat
Minute 2: 2 Pull-Ups + 2 Air Squats
Minute 3: 3 Pull-Ups + 3 Air Squats
.L1: Ring-Row/Jumping Pull-Up
L2: As listed
L3: BMU until 5 | C2B until 10 | Pull-Up until failure
10 Rounds @ Rx
Score Notes: .L2 strict pull-ups - tuff one good until round 6.

Re: Over 50 Crossfitters Sign In
 

Functional Fitness, i.e. Snow Shoveling
.69 mi Dog Walk (In the snow!)
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS

3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 lbs
6 Shoulder Press @ 110 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs