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[B]05.19.2010-Wednesday[/B]
AM: 30 Burpees 12# Vest [B]Strength: Deadlift[/B] (work toward a 1RM by end of month) Warmup: 10x75#, 3x100# 150/185/200/210 way off my PR but understandable, working a lot of hours hardly any sleep lately. PM: [B]WOD at home[/B] 10 rounds: 30 double unders 10 inverted rows [B]19:03[/B] I did rows instead of pullups b/c of shoulder issue. This was the shedkicker wod. the other wod was 5 rounds of 500m row/25 12" lateral hurdle hops. Stretch |
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Warm up: 10 treadmill. dynamic stretches.
Skill: Dumbbell Push press: 3 X 5: 45-50-55-60-65 (f). One arm unstable on full extension on second rep. Dropped the load rather than wrestle with it. Workout: Annie: 50-40-30-20-10 of Double Unders and Sit ups. Subbed: stand on platform high enough for crease in hip is lower than knee. Sit ups on GHD to parallel. Completed in 17:55. Dynamic stretches to finish. Plan more use of dumbbells due to shoulder inflexibility. Noticed that this eliminated hyperextension of back which happens some times w. barbell and presses. |
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WU
GHD back extensions 10/ 10@ 25# GHD situps 20/10 @ 25# slam ball 10 @ 25# pushup 20 OHS 5 @ 90# K2E 2x15 Lunge squat 5x5 5@65# 5@85# 5@95# 5@115# 5@125# WOD Helen 11:49 post 2X10 ring dip jumprope m/55178 CrossFitChesterton |
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WU:
800m run 2x10- -Air Squats -Pull ups -Push ups -Supermans WOD: Split Jerks 3,3,3,3,3 95#, 115#, 135#, 145#, 145#(This was the 1st time I did these, so I set a PR!) (The other thing I found weird was that when I did the split, my left leg went out in front. Since I'm right handed, I assumed it would be my right going out front. Interesting.) |
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[I][B]100519 WEDNESDAY
[/B][/I][I][B] Warm-up: [/B][/I]CF Sonora WU w/ 800m run. [I][B]WOD: [/B][/I][B]"Tabata Something Else"[/B] Four full Tabata cycles of 20 seconds on / 10 seconds off (8 rounds each) of: Pull-ups Push-ups Sit-ups Squats. [B]SCORE: 323 [/B][I]Last TSE was a year ago - - [B]325, [/B]so really happy with this score today![/I] |
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[B]Bill H., [/B]The trainer that taught me the split jerk did this: as I was standing, arms by my side, the trainer came up behind me and pushed me forward un-expectantly. The leg that I put forward to balance myself (in my case my left leg) became the leg I would put forward for the split jerk. I suppose it's kind of like discovering which eye is your dominant eye when you first start shooting.
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5-19-10
Overhead Squats 5-5-5-3-3-3 [B]115(4), 115(3), 115(5), 125(3), 145(1), 135(1), 125(3), 135(3)[/B] not really the performance I was looking for, need to warm the old man shoulders up with lighter weight more last set form was solid rest 5 min, then 2 rounds for time: [LIST][*]10 Sumo Deadlift High Pull, 115 lbs[*]10 push-ups[/LIST]rest 2 min, and then repeat for a total of 4 cycles. [B]1:29,1:20,1:21,1:34[/B] broke on last set of SDHP 5/5 extra work-3 x 8 GH Raises |
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Hi Terry,
I haven't seen that SDHP/Push-up couplet workout before......great push-pull programming! Did it take you a long time to get stability in the shoulders with OHS? When I'm locked overhead (in the squat) even with just 28#, it seems that someone could just push forward or backward on the bar and I'd lose the positioning / have to dump. Thanks. |
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5/20 WOD
Deadlift 10-5-3-2-2-1-1 185-225-255-275-295(f/one rep only)-295*-300* Former PR 285#, so I added 15#. I'm now a proud 300# Deadlifter! :pepper: Elite Goal of 320# is just around the corner. I ♥ Deadlift Day! The Claw |
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[I][B]I ♥ Deadlift Day!
:yeahthat: [/B][/I]Props on the great PR, Jim! Doesn't it feel wonderful to cross that 300# milestone? And you are sooooooo close to a 2X BW DL. That is flat AWESOME! |
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[I][B]100520 THURSDAY
Rest Day - a [U]real[/U] rest day doing nothing![/B][/I] I needed this one, for sure! |
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[B]5-20-10[/B]
[B]Rest day[/B] At the pool: 1500m crawl in 38:01 (slow) 8 x 25m sprints where I rested the exact time it took to do the sprint: 1 20sec sprint/20sec rest 2 20/20 3 19/19 4 22/22 5 25/25 6 23/23 7 25/25 8 25/25 total: 1700m Then a 60 minute deep tissue massage |
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John, great to see someone doing a swim workout on here! Good job.:highfive:
Oh, and then followed by a massage...I'm jealous. |
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[quote=John Scott Rezendes;786415][B]Bill H., [/B]The trainer that taught me the split jerk did this: as I was standing, arms by my side, the trainer came up behind me and pushed me forward un-expectantly. The leg that I put forward to balance myself (in my case my left leg) became the leg I would put forward for the split jerk. I suppose it's kind of like discovering which eye is your dominant eye when you first start shooting.[/quote]
John- Thanks for the tip! I'm going to share that with the folks at my box!:thanx: WU 10 Pushups 10 Squats 10 Situps 5 Burpees (Yay Burpees!) WOD 4 RFT: 115 pound barbell, Shoulder to overhead, 5 reps 10 Burpees in 6:26 THEN, one of our instructors felt the WOD went by TOO quickly, so we did the following: 3 RFT: 50m carrying 25# overhead, 30 24″ box jumps 30 pushups in 22:01 What was I thinking?!?!?!:shrug: |
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[quote=William Hoogsteden;786859]John-
Thanks for the tip! I'm going to share that with the folks at my box!:thanx: WU 10 Pushups 10 Squats 10 Situps 5 Burpees (Yay Burpees!) WOD 4 RFT: 115 pound barbell, Shoulder to overhead, 5 reps 10 Burpees in 6:26 THEN, one of our instructors felt the WOD went by TOO quickly, so we did the following: 3 RFT: 50m carrying 25# overhead, 30 24″ box jumps 30 pushups in 22:01 What was I thinking?!?!?!:shrug:[/quote] Great job, Bill. Going overhead kills the arms for burpees and the burpees make going overhead difficult...And yeah, that last little WOD must have been pretty nasty! |
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[QUOTE=Stephen R. Lampl;786659]Hi Terry,
I haven't seen that SDHP/Push-up couplet workout before......great push-pull programming! Did it take you a long time to get stability in the shoulders with OHS? When I'm locked overhead (in the squat) even with just 28#, it seems that someone could just push forward or backward on the bar and I'd lose the positioning / have to dump. Thanks.[/QUOTE] Hi Steve, Yeah getting a decent weight on OHS seems like its going to be a long process for me, couldn't even do the bar when I started 1.5 yrs ago, my goal is to be able to do 1RM at body weight. Stability is ok, just seems it takes many reps before I get warmed up in the shoulders...then I am too tired to hold all that weight...:shrug: 5-20-10 Press 5-5-5-3-3-3 [B]135 (4), 130, 130, 135, 140, 145[/B] rest 5 min, then AMRAP 3 min:[LIST][*]5 squat jumps w/45 lb barbell on back[*]10 pull-ups[/LIST][B]4 rnds, 3 rnds +5+8, 3 rnds +5+7, 3 rnds +5+7[/B] rest 5 min, then repeat for a total of 4 rounds. *on squat jumps, make sure you are driving through heals all the way extra work-Tabata push-ups. Record low number [B]23 first round, 14, second round, 6 was lowest and last round[/B] hmmm... have to do Nicole today...damn he is programming more pull-ups...??? |
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[B]5-21-10[/B]
WU: SUx100/OHS 45#/pushups/pullups/dips/45# plate farmer carry/back ext BP 1-1-1-1-1 25x45#/25x65# 15x95#/15x115# 10x135# 5x145#/5x155# 1x165#/1x175#/1x185#/1x195#/1x205# Probably could have gone higher but felt a little wonky without a spotter. Also did 100SU between each set to stay warm. [B]WOD[/B]: 800m walk for time with 45# plate overhead. Every time you come out of full lock up, set the plate down and do 10 pushups (I think I "borrowed" this from [B]Terry's [/B]affiliate page). I managed 200m before starting my first pushups. Then I got another 100m in before deciding to scale to a 35# plate every 50m, so it was 50m with a 45# then 50m with a 35# till I finished the 800. Did a lot of pushups too. Took me 24:23 [B]Nancy[/B], I don't get to swim as often as I would like. But I do enjoy the look on the lifeguards faces when I get out to do burpees or pushups or single unders then get back in for another 25m sprint. My massage guy is having a $50 for 60 minutes special this month and I'm going as often as I can afford. It's usually $75 (or higher). |
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[QUOTE=John Scott Rezendes;787206]
[B]Nancy[/B], I don't get to swim as often as I would like. But I do enjoy the look on the lifeguards faces when I get out to do burpees or pushups or single unders then get back in for another 25m sprint. My massage guy is having a $50 for 60 minutes special this month and I'm going as often as I can afford. It's usually $75 (or higher).[/QUOTE] I bet that makes for good entertainment! Last week, at one of our masters swim workouts, we had to do some sprints, and before each sprint we had to get out and do either squats or push ups. 'twas fun! I like when it's mixed up like that. Nice way to take advantage of the massage special. :) |
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05.20.10: REST
05.21.10: Month 3, Week 2, Wendler 5/3/1, Shoulder Press Day WARMUP: Shoulder Press 5x65 5x80 3x95 Full Body Stretch STRENGTH: Shoulder Press 3x110 3x125 4x140 WOD: Behind The Neck Push Press 25x95 lbs. Pushups with feet on 20" Box x25 5:35 |
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[B]Nancy[/B]...like your blog...didn't know you were a personal trainer.
[B]Scott[/B]...nice job on that WOD, we are doing that today too. I was just down at the gym for lunch and did Nicole. The over 50 crowd goes to my class at 6pm, we'll see how they do. “Nicole” AMRAP 20 min[LIST][*]run 400m[*]max pull-ups[/LIST][B]7 round, 101 pull-ups (PR) 23, 17, 15, 14, 12, 10, 10[/B] getting tired of pull-ups |
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[quote=Stephen R. Lampl;786937]Great job, Bill. Going overhead kills the arms for burpees and the burpees make going overhead difficult...And yeah, that last little WOD must have been pretty nasty![/quote]
"last little WOD"!!!:yikes: We wanted to slap the instructor who suggested it!:) (at least we could swagger through the next class with the "We so tough" walk!) WU Dynamic stretching (pass throughs, walking lunges, hip extensions, inch worms, sprints) WOD 4 RFT 400m run 50 air squats 13:12 (at least I wasn't the last one!:pepper:) We felt our quads from the day before. |
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WU 500m row
10 walking lunge 6 " " " " backward 4 Squat stretch 50 speed step 10 pushup 8 passovers 8- 6 count burpees 10 GHD back extensions 10 GHD situps WOD in any order 20 shoulder to overhead @ 95# 40 Burpees 5:24 Post WOD 10 GHD backextensions 10 GHD situps 2x2 MU 1 MU 3x6 ring dip 3x6 ring pullup m/55178/ CrossFitChesterton |
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Terry, thanks much for sharing your OHS experience. It certainly validates what I'm experiencing, but I now know just to be patient and keep after the skill work on OHS.
Bill, I hear you with regard to the instructor. Seems there can be a little mischievous pleasure in programming of some WODs here and there. Reminds me almost of a PT instructor or two I had at my LE academy years ago. They took perverse pleasure in having us do an inordinate number of push ups or sit-ups at times. |
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[I][B]100521 FRIDAY
Warm-up: [/B][/I]CF Sonora WU with 400m run [I][B]WOD: [/B][/I]800m Run 40 Push Press 75#/55# (used 75#) 600m Run 30 PP 400m Run 20 PP 200m Run 10 PP. [B]Time: 16:47 [/B](as Rx'd). |
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WU
20 back extensions GHD 20 K2E from rings 20 walking Lunge 500m row 1:53 20 30# KB swings 2x10 pullup 3x10 ring dip WOD 10-9-8-7-6-5-4-3-2-1 200m run between each set 17:11 post GHD situps O/H/S are something I need to improve on I am happy that after a year at CFC I have gone from 45# bar to 115# OHS. with I hope gains to come m/55/178 CrossFitChesterton |
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John,
Props on your "advancement" with OHS. Those are my nemesis right now...... [I][B]100522 SATURDAY CF Sonora WU WOD: "Karen with a Friend" [/B][/I]150 wall balls with a partner for time. Used 95 foot high pull-up bar as barrier. [B]Time: 7:56 [/B][I](with 20# ball).[/I] |
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That WOD should read 155# Back squats 10-9-8-7-6-5-4-3-2-1 200m run between each set oops
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Folks,
Been out of town for most of the week in NYC. Had a chance to hook up with Eric at Crossfit Metropolis on Wednesday where we did split jerks. His group was pretty new to oly lifts so he started the instruction from scratch which is good. Always smart to get back to basics sometimes. I always learn something new at a different affiliate when I'm traveling. We did a similiar exercise that Bill mentioned. Only this one we just leaned forward to fall down (coach spotted) and the foot the snapped forward to catch you is the dominant one. I had been using the wrong foot and my jerk movement improved by switching. As a result of the travel, working out is spotty. Monday, WU, one mile run, paced at 9:00min Bench Press 5-5-5-5-5 135 lbs, 135 lbs, 155 lbs, 175 lbs, and 155 lbs Kettlebell Swing 5x5 55 lbs, 65 lbs, 75 lbs, 75 lbs, and 75 lbs Wednesday (CF Metropolis) Split Jerk 3-3-3-3-3 95 lbs, 95 lbs, 105 lbs, 135 lbs(1), and 135 lbs I built a Pull up bar and made some rings for the garage so may as well use them. Saturday 5 Rounds for time, Run 400m, 15 ring dips, 15 pull ups 27:02 Terry, It's great to see you are still on the leader board for the Masters. Way to go:notworth: |
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[i][b]100523 Sunday
Rest Day. [/b][/i] |
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Jeff,
Sounds like the NYC trip was great. I glad for the wealth of knowledge out there in the greater CF community - - it's good to meet up with others and work on those things they specialize in..... Props on constructing your own rings and pull-up bar. How did you build the pull-up bar; I'm thinking of putting one up on my garage, but have a high ceiling (11.5 feet) and don't know if I want to pony up $100 - $200 for one. Steve |
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[QUOTE=Stephen R. Lampl;787707]Jeff,
Sounds like the NYC trip was great. I glad for the wealth of knowledge out there in the greater CF community - - it's good to meet up with others and work on those things they specialize in..... Props on constructing your own rings and pull-up bar. How did you build the pull-up bar; I'm thinking of putting one up on my garage, but have a high ceiling (11.5 feet) and don't know if I want to pony up $100 - $200 for one. Steve[/QUOTE] Steve, 2x4's and Simpson ties. Pretty easy. Cheap too. |
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[B]05.22.2010-Saturday REST[/B]
25 Double Burpees 12# Vest [B]05.23.2010-Sunday[/B] [B]Strength: Hang Clean[/B] (find a 1RM by end of month) 65/75/95/105/115# I think thats a PR [B]Bench Press:[/B] 115# (would've been more if it hadnt been right after HCL) [B]Bent Over Row[/B] 3x10x75# LATER: [B]WOD:[/B] Annie: 50 Double Unders/Situps 40 Double Unders/Situps 30 Double Unders/Situps 20 Double Unders/Situps 10 Double Unders/Situps [B]9:12[/B] My first Annie!!!:p Next time I will anchor feet. |
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Sunday,
Random Sprints (in the front yard while my 9yr old daughter chased me with the hose on a 90 degree day). You gotta play sometimes. |
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[quote=Jeff Kilinski;787811]Steve,
2x4's and Simpson ties. Pretty easy. Cheap too.[/quote] Great idea. I'd imagine that 1" O.D. steel pipe works well for the bar..... Thanks! |
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fridays WOD at cross gym milano-italy
number 1 total 15 minutes 1 Min - 5 Min 2 Squat Clean Press 110 lbs every minute 6 Min - 10 Min 4 Squat Clean Press 110 lbs every minute 11 Min - 15 Min 6 Squat Clean Press 110 lbs every minute ( didnt manage this one ...got stuck at 4 reps also for the last 5 minutes.....) number 2 3 times 10 ball slam 40 lbs 10 burpees number 3 3 times 1,5 pod 4 clean and press 8 kettlebell push up 11 swings killer workout....on the first exercise the trick is trying to get the reps in on the first 30 secs and then you can rest.......easier said than done !!! |
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[QUOTE=Stephen R. Lampl;787876]Great idea. I'd imagine that 1" O.D. steel pipe works well for the bar.....
Thanks![/QUOTE] Galvanized pipe for fencing, I think its about 1 3/8. |
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[B]5-24-10[/B]
[B]WU[/B]: bar BS/dips/reverse hypers/20# WB shots/30# KB 20" stepups/DH pullups/scapula pushups/ring pushups/shoulder pass throughs/groin stretch [B]3-3-3-3-3 BS [/B](supposed to have been 5's but I had a little mindblindness) 65#x10/95#x10/115#x10 135#x5/155#x5 3x 175# 3x 185# 3x 195# 3x 205# 3x 215# My 1RM PR is 240# and I don't have any record of a 3RM, so I [I]guess[/I] 215# is OK.:shrug: |
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05.22.10:
Hillbilly workout— Dragging a cart loaded with 250 pounds about a half mile through a muddy field, climbing a tree and hanging off (and holding my body weight on a lot of the time) it a couple of hours while doing some carpentry. Carrying 50 pound bags of feed and kids across ditches and over embankments. Completely exhausted by the end of the day. But good exhausted. 05.23.10: REST 05.24.10: Month 3, Week 3, Wendler 5/3/1, Dead Lift Day WARMUP: DL 5x135 5x165 3x195 Full Body Stretch STRENGTH: DL 5X250 3X280 3X310 (1RM now 340) WOD: Tabata Lunges 10, 10, 10, 9, 9, 9, 9, 9 |
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took some days off thru the weekend. I had a minor strain in my wrist and just took some time.
Warm up: 10 minute walking on treadmill, legs swings, goosestepping, side stepping into squats, push ups, dips. Bench press: 3 X 5: 135,165,185,205, 235. Then the main site work out: back squat: 5 X 5:205,225,235,245,275. Used an 18" box for depth and safety bars in the power cage to keep from too foward movement. Could have gone heavier. There's always next time! |
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[B]05.24.2010-Monday[/B]
AM: 25 Double Burpees 12# vest PM: Warmup: Row 500 (1:55), pushups, lunges, shoulder stretch, etc. [B]WOD:[/B] For time: 30 squat cleans - 95# (65#) 50 toes to bar 30 push press/jerk - 95# (65#) 50 box jumps - 20" 30 push-ups 50 squats [B]16:30 Modified[/B] Only did 30 toes to bar/20 situps, subbed KBS to shoulder height for PP. Row again, stretch. [B] Physical Therapy:[/B][LIST][*]Hand bike 5 min. w/resistance[*]Stretching and Manipulations[*]Doorway stretch[*]Ys on an exercise ball[*]Cable pulldown single arm (30, 2 plates)[*]Cable crossover single arm (30 2 plates)[*]Rows 8#[/LIST]Internal rotators still really tight. But she said I could start adding in *light* overhead work and see how it goes....yay!!! |
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