Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jim Cordes;1066469]...PS. Looks like this is the 8,000th post in this thread. That's pretty cool.[/QUOTE] Yes it is!!

A couple of the CFWP Folks opened their own [URL="https://www.facebook.com/AKPCrossFit"] box [/URL] today! Thought I'd be there for moral support!

[B]WU:[/B]
~50ft -
Walking Samson Stretches with PVC pipe.
Walking Lunges "Paddling" (In the bottom of the lunge, hold the end of the PVC pipe against palm and as far down the pipe as you can with other. Rotate your torso till you stretch the shoulder of the side you have the PVC end in your palm. Do the same with the other side.
400m run

[B]WOD:[/B]
1 rep max dead lift.

295

[I]Tried 345, but just couldn't do it! Psyched myself out! Next time do one above 300![/I]

"The Wright Flyer"
6RFT:
90 Single Unders
500m row
1 min rest between rounds

23:10

[I]1st round tried double unders, but went to single unders (3 for 1). Rowing went well trying to be consistent and focusing on hard pulls.
It was really neat doing the WOD in a new box. Totally old school and really cool! (The way CFWP was when it first opened![/I]

Re: Over 50 Crossfitters Sign In
 

6/5 WOD

Overhead Squat
3-3-3-3-3

95-105-115-125-135
These are probably the best overhead squats I have ever done. I went to full depth on all reps. If I did not feel any rep went to full depth, I did a 4th rep to make sure I got 3 legitimate ones. Thanks to Baker for coaching and pointing out my right knee tracked inward. Once I was mindful of the that I was able to keep it out. Huge props to KJ for 3-repping 120#!

Followed by:
6 Rounds For Time:
10 Burpee box jumps (24"/20")
200 M Run
1 Min Rest

15:25
I don’t know where the faster athletes found the time savings, particularly Tobin, because this one kicked my butt. Link to this morning’s white board (WFS): [url]http://www.flickr.com/photos/93561498@N00/7156852255/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Claw - Nice job on the OHS! They usually cause my knees to talk to me and not nice things!

[B]WU:[/B]
~40ft-
Walking Lunges Swinging a 20# DB at the bottom on alternating arms
20 Good Mornings
Walking lunges thrusting the DB at the bottom on alternating arms
20 Good Mornings

Hollow Rock work

[B]WOD:[/B]
For time:
30 GHD Sit-ups
10 Deadlifts (225# Men / 185# Women)
20 GHD Sit-ups
20 Deadlifts (225# Men / 185# Women)
10 GHD Sit-ups
30 Deadlifts (225# Men / 185# Women)

DNF

[I]Was having problems with my shorts being pulled down on the GHD. On the 52nd GHD rep, I tried to readjust my shorts, letting legs out of the holders. Next thing, I knew, I fell and banged my head on the floor!! I figured it was time to stop & cheered the rest on. Turned out that I had neglected to tie the dang drawstring on my shorts! :ranting2:The worst thing I hurt was my pride.:shrug:

What we learned is to MAKE SURE the Draw String on one’s shorts are tied AND make any clothing ajustments OFF the GHD!![/I]

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
500m Row
3 rounds:
3 Wall Walks
10 45# OHS
15 AbMat Sit-Ups
10 Lunges (5 per side)

[I]Get up after each set of Wall Walks made me WOOZY! :yikes:[/I]

[B]WOD:[/B]
For time:
25 Handstand push-ups [I]Elevated Push Ups, since being upside down made me woozy![/I]
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders [I]450 Single-unders[/I]

22:26

[I]Clipped 38 seconds off this WOD since I did it back on 4 April! I thought I had Flashbacks during the Push Presses. Did the Push Presses in subsets of 5 reps except when I was at 40 & wanted to get past 50! Not a bad WOD![/I]

Re: Over 50 Crossfitters Sign In
 

back at it last nite after a couple of long days off with too much beer (if that is possible) and crappy food choices.

1 rep max bench 205 lbs. 1st time over 200 since my surgery

then

weighted good morning 95-125-145-165-200

Re: Over 50 Crossfitters Sign In
 

I'm finally officially a member of this group! 50 today.

6/7 WOD
50th Birthday!

50 rounds for time
1 bodyweight dead lift (155#)
2 pull ups
3 burpees

28:10.
This was basically burpees with a couple interruptions. Thanks Christina for programming this on the fly, and thanks for all the nice birthday wishes this morning.

Rest of class did Cindy or Nate. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7348736536/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Happy Birthday Claw!! Now your at the age when Birthday Burpees (Yay! Burpees!!) become a WOD themselves!! ;)

Cliff, Awesome on your bench!!

[B]Functional WOD:[/B] [I]Something [URL="http://crossfitwrightpatt.com/"]CFWP[/URL] is doing outside, so we don't have to be constrained by the USAF gym "regs" as much![/I]
3RFT:
20m Tire Flip
400m run
20 Push-ups

13:52

[I]Slow, but it was a fun WOD![/I]

[B]WU:[/B]
250m row
3 rounds:
5 Push-ups
5 Supermans
10 WB shots (20#)
10 AbMat Sit-ups

[B]WOD:[/B]
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps [I]Got scared into doing 95#[/I]

35:26

[I]This was a MAJOR SUCKFEST!! First round I did 29 BS straight!! Next six were 3 sets of 2 of 10 reps & 1 of 9! My knees were sore & back tight! Only saving grace was I wasn't the last one done!! Heaven help me if I went Rx! :yikes:[/I]

Re: Over 50 Crossfitters Sign In
 

Happy birthday, Claw! Enjoy your day.:)

Re: Over 50 Crossfitters Sign In
 

[QUOTE]I'm finally officially a member of this group! 50 today. [/QUOTE]
Happy birth day.

William makes me hurt just talking about 3 x 30 backsquat I bet those 400 meters in-between were coordinated.

Other day fran modified 65# 12:30 I still need to work pull ups to string them on a 45 pull up WOD.

between today and fran OH squat 65# 5 x 5 push press and 5 x 5


Today drop squat kind of a partial squat clean (skill work)
Deadlift Major PR 295 x 3 308# for a single.:)
Tried for just over 300 but was mixing pound rated bumpers and 2.5kg metal plates.
Maybe I can do my 315# 6 ring circus blindfolded, since the mental part is huge.

Re: Over 50 Crossfitters Sign In
 

6/8 WOD

Split Jerk
2-2-2-1-1-1

135-135-145-155-165-175f
Malzone wanted us to start the movement with the bar more on our fingers with elbows up than tightly gripped in hands. This was different from what I had been doing and took a little adjustment. I probably should have warmed up with a lighter weight, because the first 135 was really tough, so I did another set. By the third or fourth round I finally felt dialed in. Failed twice at 175, but the second fail was oh-so-close. 175 is my PR, so I'm not too disappointed in not hitting it today. I could easily have done 170, but I wanted to get 175 up.

AMRAP 12
10 PVC Situps
15 Russian KB Swings (2pd/1.5pd) (adv 3pd)
20 Double Unders

7 rounds + 11 reps.
Started much faster then slowed last two rounds. The 2 pood kettlebell swings, even Russian style, were the bottleneck. I did first 5 sets straight through, then 8-7, then 5-5-5. Double unders started poorly until I reminded myself to relax, swing the rope slower, and jump higher. Two or three of the sets went 20 straight through which was good.

This might have been the largest 6 a.m. class I've ever seen, 14 athletes! Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7166667693/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Thanks Pat But impressive, That fits the lifting that you do
Happy B-Day to The Claw
6/3 500m row 50 WB @ 9' 4:02
6/5
3 rounds
10 62# KB swings American
10 pullup
135# sled pull apx 70 yard
Part 2
:30 row :30 rest
Post run trail 9 Dunes State Park 4 miles
6/6
push press 1@ 135/155/175/185
triple bench @135/185/225
Tri extensions 5x8 w/ 35# DBs
HC 3 @ 135 5x3 @ 165
WOD 6:00 AMRAP 3:00 rest between
10 PP @ 135
30 DU
part 2
10 WB
10 Burpees
part3
10 KB snatch @ 55
10 Burpees
6/7
20:00 EMOM
6 jumping squats
4 pushup
3 Burpees
post Run Kowels Bogg 5 miles
6/7
6 H/C @ 95
6 Walking KB swings @ 55
run 200m
6 pullup
3 Burpees
run 200m
5 rounds 6 H/C 6 Lunges 200m run
m/57/180

Re: Over 50 Crossfitters Sign In
 

Pat - I was remiss!! WHAT AN AWESOME FRAN TIME!!! I more than ever wanna be you when I grow up!

John - You're showing why you did so well during the open!! Yay! Bupees!!

Tom - Yeah 203 back squats were a killer! I'm still sore in my hammies and tight in my lower back! Nice job on the WODs.

Claw - Way to go on "Choosing the Wrench"! (2 pood KBS American are brutal, Russian aren't much better!)

[B]WU:[/B]
3 rounds:
10 Push-ups
10 squats [I]Like I didn't squat ENOUGH yesterday!!!:ranting2:[/I]
10 AbMat Sit-ups

[B]WOD:[/B]
“Bad Snake”
100 Rope Jumps, 21 Knees-To-Elbows, 50 Pushups, 1t5 L-Pullups
100 Rope Jumps, 15 Knees-To-Elbows, 35 Pushups, 12 L-Pullups
100 Rope Jumps, 12 Knees-To-Elbows, 20 Pushups, 9 L-Pullups

[I]Scaled to Kipping Pullups[/I]

15:26
[I]Redeemed myself from yesterday and Tuesday!! First one in the class done!! :D I love it when that happens!![/I]

Re: Over 50 Crossfitters Sign In
 

once again great work everyone

last nite 5000 m row

20:10.7 missed my pr by 2 seconds not real happy about that :mad:

my wife is through her 3rd foundation class and loving it.

she has been active her whole life but is blown away by how different crossfit is than anything she has been involved with ever before:pepper:

i told her often she would love it and for once i was right :rofl:

Re: Over 50 Crossfitters Sign In
 

Great work, everyone. I'm back after a raft trip through the Grand Canyon. If any of the videos I shots in the rapids are good, I'll post them on YouTube for your viewing enjoyment.

6/11
Warmup: Row 1000m; t-spine and shoulder mobility; Burgner warm-up; air squats; 45, 55, 65# shoulder press X 5

Workout:
Wendler cycle, week 1 (repeating due to vacation)
Shoulder Press 70, 80 X 5; 90 X 13
Assist work Assisted ring dips X3X10; Assisted pull-ups X3X10

35# KB swings X 50; 1:54

Cashout: PVC OH Squats; wobble board

Re: Over 50 Crossfitters Sign In
 

Claw, happy birthday.

After warm ups, clean and jerk progression. went from 135 to 205. Ran out of time before I ran out of lift. Things were just flowing well this AM.

WOD:

25 burpees
3 rounds of 50 double unders (or 3:1) and 15 ring dips.
25 burpees.

13:08.

we had a guy come in this morning for his first workout who crushed this in just over 10 minutes. Turns out he has been doing functional work for years.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1068003]...i told her often she would love it and for once i was right :rofl:[/QUOTE] Enjoy it !! :D

Nice work all!!

[B]WU:[/B]
400m run
2 rounds:
10 1.5 Pood KBS
10 AbMat Sit-ups
10 Air Squats
10 Supermans

[B]WOD:[/B]
5-5-5-5-5 Shoulder Press

75#-95#-125#(3)-115#-125#

[I]On the 3rd set, my old 1990 back injury started flaring up. I went down in weight and focused on keeping tight as well as my form AND I was able to kill 125# on the next try!! Sweet! :D[/I]

[B]Cashout WOD:[/B]
Dead Lift/ Burpee (Yay! Burpees!!) Ladder
12 min AMRAP:
2 225# Dead Lift/ 2 Burpees (Yay! Burpees!!)
4 225# Dead Lift/ 4 Burpees (Yay! Burpees!!)
6 225# Dead Lift/ 6 Burpees (Yay! Burpees!!)
8 225# Dead Lift/ 8 Burpees (Yay! Burpees!!)
10 225# Dead Lift/ 10 Burpees (Yay! Burpees!!)...

5 rounds + 12 225# Dead Lift + 11 Burpees (Yay! Burpees!!)

[I]1 Burpee (Yay! Burpees!!) shy of 6 Rounds!! And I did 11 Burpees (Yay! Burpees!!) in 30 secounds!! Awesome![/I]

Re: Over 50 Crossfitters Sign In
 

saturday

10 rounds

3 - 135 lb good morning
15 - 20 lb wall ball

11:46

sunday

rock climbing (1st time in 2 years)
a round of frisbee golf with wife and dogs
yard work
sports hynotist at box with 20 other members. i am not a "wu wu" kind of person but some of the things this lady was saying made total sense and reinforced a bunch of stuff i already was doing or believed.

last nite

30 min. amrap

5 - 275 dead lift
13 40lb dbell bench (went 5 lbs to heavy on these)
9 24" box jump

10 rounds plus the deads, bench and 4 box jumps

was very glad when this one was over

Re: Over 50 Crossfitters Sign In
 

6/9 WOD (Saturday)
5 rounds for reps.
In one minute, perform 10 wall balls, then max burpees.
Two minutes rest.
(This was actually a team WOD with 3 athletes, so somebody was always working while the other 2 rested.)

17, 17, 17, 14, 14 burpees.
These dropped off hard and fast on the fourth round. By the fifth round, I was having to step up out of the pushup. A real burner!


6/12 WOD
1 x through for time:
1 K Row
60 Strict Presses (45#)
50 Back squats (45#)
40 Comp pushups
30 Jump lunges
20 Double unders
10 HSPU (If you cannot complete HSPU’s rx – head to floor for men, 1 abmat for women – then sub a 1 min handstand – no other mod’s)
800 M Run

18:34 with mod of 1 minute cumulative handstand.
This was a tremendous shoulder burner, starting with 60 45# presses. That is a LOT! By the time of the HSPU's I could only hold 30, 12, 8 seconds. The jump lunges and double unders were by far the easiest part of this WOD. Congrats to Parkour James for being the only one in the 6 am class able to do the WOD Rx'd (meaning 10 full HSPU's).

Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7180575975/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Way to go Guys!!

Claw-Hope your shoulders feel better!! :D Nice work!!

[B]WU:[/B]
400m run
40 ft:
walking lunges
Spidermans
Inch Worms (2 Push-ups)
Frankenstein Walks
High Knees (2)
Butt Kickers (2)

[B]WOD:[/B]
10 Min to find Max weight Front Squat

205#

Then
Row 1k
30 Burpees Jumping OVER the Box (12" Box) (Yay! Burpees!!)
30 TTB
30 95# Push Jerks

17:23
[I]Brutal WOD! Burpees (Yay! Burpees!!) over the Box weren't as bad as I thought they would be. Kinda wished I "chose the wrench" (used 135#), but then I'd still be doing the WOD! :D[/I]

Re: Over 50 Crossfitters Sign In
 

6/13 WOD

AMRAP 15 Minutes
8 DB Clean & Jerks (athlete’s choice of weight)
8 Box Jumps (30″/24″ or higher)

7 rounds + 11 reps @ 35# dumbbells.
The DB C&J's were no joke. After a few rounds went to 4-4, then 3-3-2. The 30" box jumps were fast and easy by comparison. Very humid (for Santa Barbara :D ) this morning. The A-Team was definitely in the house at 6 a.m.: Lum, Tobin, Mike Mac SB, Shane W and Randimal. Props to Tobin for jumping to a 42" box! Link to today's whiteboard: [url]http://www.flickr.com/photos/93561498@N00/7183454933/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE]sports hynotist at box with 20 other members. i am not a "wu wu" kind of person but some of the things this lady was saying made total sense and reinforced a bunch of stuff i already was doing or believed.
[/QUOTE]
what was the stuff??

Does anyone calculate/read their biorhythms? My friend keeps telling me, figure out my biorhythm and work with them. ???
I think most of my problems around now is just stress.

Re: Over 50 Crossfitters Sign In
 

6/9 WOD
AMRAP 15:00
10 push press @ 100
20 up downs
30 Russian KB swings @ 55
3 rounds 46 reps

6/11
DL w/ axel bar 1@115/200/295/340/370
Back squat 6@135 3@185 3@225 3@ 245 Sloppy @ 245
3x2@ 245
Good Mornings 4x6 @ 135
WOD 20:00 EMOM
3 DL@95
3 Thrusters @95
3 Burpees YAY
Post run 1 Mile

6/12 2 man team wod 1 work 1 run apx 70 yard w/ 20#
100 pullup
100 Burpees
100 BJ @ 24"
100 Push Jerk @ 75
post ran the Dunes apx 7 miles

6/13 snatch grip push press @ 95/115/135/155/160 F @175
7x10 tri extensions @ 35 and drop to 25 after 4 set
2x4 shrug to H/C high pull @ 155
WOD 5 rounds
10 Power Snatch@95
25 Air squat
30 DU
17:57
DU were a bottleneck

m/57/180

Re: Over 50 Crossfitters Sign In
 

I can understand the Biorhythm jazz... not sure about the hypnotism stuff.

At the base "Globo",
[B]WU:[/B]
800m run [I]Saw a CrossFitter doing today's CFWP WOD![/I]
SU/DU Practice
19 24"Box Jumps

[B]WOD:[/B]
"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

2 rounds + 3 Cleans + 6 Push-ups
2 Rounds + 3 Cleans
2 Rounds + 2 Cleans
2 Rounds + 3 Cleans
1 Round + 3 Cleans + 5 Push-ups

9 Rounds and Change

[I]Brutal!! Power Cleans were the worst! Missed a bunch because I was afraid dropping the iron weights would **** off the "Globo" Management! :yikes: (We had an Instructor suspended because too many people were "dropping" the weights in their class. Don't know the details, but it's BS like that that makes me crazy! Hopefully, it can be resolved!

BTW, Great job Guys![/I]

Re: Over 50 Crossfitters Sign In
 

deb most of the stuff was the positive mental attitude type things, the fight or flight response you know the stuff that we old timers learned as we matured and the 20 and 30 somethings don't have yet :)

tonite

iron murph (modified) doubles and i got partnered with a 20 something female fire breather

1600 m row
200 lunge
300 squat
400 sit up
1600 m row

37:19

we beat the other modified double team of 2 30something fire breathers by 1:07 :pepper:

felt great to do that and got a high 5 from the coach:kicking0:

Re: Over 50 Crossfitters Sign In
 

William,I wouldn't last a few minutes at globo. The local Gold's disallows chalk and grunting.

Short day at Tribal.

JJ
10...1 squat clean 185
1....10 parrallette handstand push ups

Scale 135

19:02.

Re: Over 50 Crossfitters Sign In
 

Pat - +1 on the globo. I hate having to use them when on travel but given the sad state of most hotel gyms, I have to visit the globo if I want anything bigger than a 20# dumbbell. If there is a military base nearby, I use their weight room if they allow retirees use the facility.

6/4

Warmup: Shoulder and t-spine mobility; row 900m

Wendler Bench press 75, 85 X 5/ 95 X 30
Assist Pushups X3X10/ 52# DB rows X3X15

WOD AMRAP 12 minutes
65# hang power cleans X 10
45# KB swings X 15
Abmat sit-ups X 20
4 rounds + 2 cleans

Cash out: 65# front squat X 10; wobble board

Re: Over 50 Crossfitters Sign In
 

Just over 1/2 Cent (51). Been in CF ~ 1yr. Some modifications due to PKR right knee (Apr 2011).

Today's WOD was Helen:
rowed 300 in place of running;
30 lb KB swings;
Did first 10-5 Pull-ups, all others I used step to get to up position then slowly to a hang.

We also did 21-15-9
Push press 45-65 lbs
Lunges
Atomic crunchs

Re: Over 50 Crossfitters Sign In
 

4 Rounds

Run 400 M carrying 45# bumper
10 Deadlifts 250#
20 abmat sit-ups

26:46

Re: Over 50 Crossfitters Sign In
 

Henry - Welcome!!

[quote=Cliff Miller;1069382]deb most of the stuff was the positive mental attitude type things, the fight or flight response you know the stuff that we old timers learned as we matured and the 20 and 30 somethings don't have yet :)[/quote]Sounds like the stuff Admensun (sp?) talks about!

[quote=Cliff Miller;1069382]...we beat the other modified double team of 2 30something fire breathers by 1:07 :pepper:

felt great to do that and got a high 5 from the coach:kicking0:[/quote] I LOVE to hear that!!! Nice Going

[quote=Pat Quigley;1069434]William,I wouldn't last a few minutes at globo. The local Gold's disallows chalk and grunting...[/quote]

[quote=Alden Hingle;1069580]Pat - +1 on the globo. I hate having to use them when on travel but given the sad state of most hotel gyms, I have to visit the globo if I want anything bigger than a 20# dumbbell. If there is a military base nearby, I use their weight room if they allow retirees use the facility...[/quote] My issue is dropping weights is a NO-NO! The regs want safety & I understand with Iron weights dropping is bad. However, there is little or no standards as to what "dropping a weight is". I try to hang on the weights to below knee level & then let go, trying to prevent a bounce that might hurt someone else.

Our box has become "CrossFit in a Globo" but I'm hopeful that will change.

Heck, even doing a bodyweight CrossFit WOD at a Globo inevitably causes someone to come up to me & ask, "WHAT are you doing?!?!"

[B]Functional WOD:[/B]
"OutDoor Fran"
21-15-9
50# sandbag Thrusters
Burpees (Yay! Burpees!!)

6:53

[I]Must've dropped the sandbag 5 times during the middle round! The Burpees (Yay! Burpees!!) were surpizingly fast after the 1st round. Made up time then! Wasn't the last one done! Now if I could do that time with reagular Fran...:D
[/I]
[B]WU:[/B]
300m row
2 rounds:
15 AbMat Sit-Ups
15 Hand release Push-ups

[B]WOD:[/B]
10 min to find Max Dead Lift

315#

then
400m run
20 Burpees (Yay! Burpees!!)
2 min rest
400m run
15 Burpees (Yay! Burpees!!)
1 min rest
400m run
10 Burpees (Yay! Burpees!!)

12:34

[I]My head wasn't in it for the DLs. Tried 345 & 335, but failed. The guys said I was REALLY close the 1st attempt at 345. Bummer![/I]

[I]Guess I didn't do enough Burpees (Yay! Burpees!!) yesterday!! Felt bad after the 1st round, but better the next two![/I]

Re: Over 50 Crossfitters Sign In
 

Henry welcome aboard the good ship Crossfit.

William , in competition there is a rule violation for dropping the barbell on a dead lift. This just means that your hands must remain on the bar all the way down! Thud!

Crossfit total:

BS 385
Press 185
Dead lift 485
Total 1055

My form was awful. Just cannot do the heavy weight without routine practice for form. I haven't done a Wendler cycle in 9 months. Met-cons are better and I really enjoy working out with my group.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Pat Quigley;1069933]
Crossfit total:

BS 385
Press 185
Dead lift 485
Total 1055

[/QUOTE]

M,67,6'1",243 Really? Really!! OMG!! :notworth:

Re: Over 50 Crossfitters Sign In
 

6/15 WOD

“Frannie”
21 Thrusters (95#/65#)
50 Double Unders
21 Pull Ups
40 Double Unders
15 Thrusters
30 Double Unders
15 Pull Ups
20 Double Unders
9 Thrusters
10 Double Unders
9 Pull Ups

13:40.
This was as bad as it looks. Thrusters and pull ups killed double unders, and double unders killed thrusters and pull ups. By the end I was doing sets of 3's for both thrusters and pull ups. Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7375868824/[/url]


Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Henry Amen;1069636]Just over 1/2 Cent (51). Been in CF ~ 1yr.[/QUOTE]

The good news is it gets easier as you get older based on the great times like a 1k total. Stick around here to get inspired by fellow elders.

I have been hitting it hard lately did 3 rounds of Barbra it took a long time but I didn't quit.

Last night practice form OH squat and snatch, which turned into power snatch.

Re: Over 50 Crossfitters Sign In
 

Welcome Henry
Nice Total Pat, hope to get mine over 1000 one day
It's just wrong that my bench and back squat are almost the same

6/15 WOD
8 rounds
200 m run
20 DU
6 Burpees
1:00 rest
4 rounds
200m run
25 DU
9 Burpees
rest 1:00
3 rounds
200m run
25 DU
10 Burpees YAY Burpees
DUs slowed me way down WOD took a long long time to finish
6/16
9x3 bench @ 185 W/ chains wide,narrow, normal grips
3x8 ring row
3x12 green band tri ext
WOD 5 rounds
7 HC @ 95
7 ring pushup
run 200m
7 Burpees YAY Burpees
7 pullup
run 200m
17:34

m/57/185

Re: Over 50 Crossfitters Sign In
 

6/17
WOD
75 Power snatch @ #75
6:32
Post 90 Burpees YAY!

m/57/180

Re: Over 50 Crossfitters Sign In
 

6/17 WOD (Saturday)

"The Vortex"
Run 2400M, every minute on the minute alternate 10 squats, 8 jump lunges.

12:43.
We ran 12 laps of our roughly 200 meter parking lot loop. The spot where the "minute on the minute" happened slowly creeped backwards, meaning I ran probably 190 meters or so after doing my 10 squats or 8 jump lunges. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7388561468/[/url]

This was originally designed with push ups, which I think would be a great travel WOD; i.e. run on treadmill from 1 to 2 miles or so and every minute on the minute alternate 10 pushups, 10 squats (or really anything like 10 dumbell/kettlebell swing, 5 burpees, 5 pullups, etc.)

Claw

Re: Over 50 Crossfitters Sign In
 

6-17-12

10 rounds

5 push-ups
Run down driveway, back up driveway
Rest 1 minute between rounds

30:11

Re: Over 50 Crossfitters Sign In
 

Claw, killer workout.

Bill, that's being creative when time and priority keeps us from the box.

10 minutes to get to highest clean and jerk. 215#.

3rft
25 mountain climbers
7 clean & jerk @ 70% (145#)
4:15.

10 front levers on rings
Could only do 8.

Re: Over 50 Crossfitters Sign In
 

6/18 WOD

Muscle Up and Snatch work
Did a couple muscle ups, which went fine. Pleased with squat snatch, did a few at 85# which really seemed to click.

Dynamic Bench Press (10 fast, powerful, unbroken reps)
10-10-10-10
3 Min rest between sets
105-115-115-115
It was a struggle toward last reps to really explode 115 up, so I think I picked a good weight.

1 Mile Run For Time
7:35.
Our "mile" must be a little long, because this is quite a bit off my old time for the old "CPC mile." I felt like I was making a good time. Some soreness in right shin starting at warm up run and then came back and spread to both shins on the run. Didn't affect my performance, but I'm curious where it came from. Maybe "Vortex" run on Saturday? Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7395310092/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

woo hoo back to normal again.

survived another test of metal weekend. the mountain bike race i organize saw 843 racers peddle there way through 67 k.m. in upt 30 mm of rain saturday.:pepper:

last nite at the gym

1 rm heavy chain bench press 185lbs

then

5 sets of 3 bench press

135-155-165-175-185

then

5 sets of 12 bent row

115-125-135-140-145

plus at the start our coach just got back from a gymnastic cert so we as a group did some crazy bear crawls and crab walk stuff. kinda fun and weird at the same time.

great work as always all.