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Cliff Miller 11-08-2011 07:26 PM

Re: Over 50 Crossfitters Sign In
 
that 5000 m row was me tom. i am setting my sights on getting on the leader board for 5000m row befor the end of the year.

tonite

buy in

20 20lb med ball sit ups
15 35 lb dbell bent rows
800 m run

then

6-6-6 bdell bench
40-45-50(shoulder started to give me issues)

then max calorie row in 5 minutes

95

one of the firebreathers hit 157 cals. for a 5 minute row.....not quite sure how he did it but i want to be there

Bill Hoogsteden 11-08-2011 08:53 PM

Re: Over 50 Crossfitters Sign In
 
The thing I like about CrossFit is that one day, you KICK@$$ & the next day you get put in your place!

[B]WU:[/B]
Team movement:
One partner does 40 ft Walking Lunges with PVC overhead with 2 pass throughs while the other does plank circles (hold plank while rotating shoulders.)

40ft reverse hurdler's stretch

Snatch practice

[B]WOD:[/B]
4RFT:
15 75# hang Squat Snatches
15 Push ups

17:41

[I]Last one done. :p but one of the heavier weights lifted. Though I did keep pace with the one young gun who also did 75#! My form went to hell & made it harder. I know I can do a decent 75# Snatch, however, doing 60 of 'em is another story...[/I]

David Cahn 11-08-2011 10:22 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Bill...these high rep oly lifts are tough. I am always afraid of hurting myself on the last one....like the last run of the day after a hard day of skiing...that's the run you'll twist your knee.

Missed my WOD today...hate when work intervenes. Went to the gym and practiced some lifts and attempted double unders. Worked on my deadlift and was surprised how well I did. Breezed through 225 and did 250 without hurting myself :yikes: That is a PR for me and I think my form was pretty good.

Pat Quigley 11-09-2011 01:04 PM

Re: Over 50 Crossfitters Sign In
 
this post may take some time. Going to be away from crossfit for a while. Evidently when I did the B4B benefit workout, I had a heart attack. I noted some fatique and mild pressure pain in chest. Went to work for most of next week. The continued shortness of breath and fatique were concerning. Went to see a doc friend at a local urgent care center. He sent me to hospital. Got hooked up with a cardiologist and had an angiogram. I am now on blood pressure meds and a statin. However prior to this no EKG noted any issue except some bradycardia. Also my cholesterol is usually around 160-165. Turns out I had a heart attack somewhere in my past and as one coronary artery was clogging up, my heart was enlarging other vesicles to create its own bypass. This happened because of my intense exercise over a long period of time. Two of the three docs I have dealt with over the past week are strongly encouraging me to gradually get back into the intense exercise. The third I will be consulting with next week.

So I won't have much to post over the next month. I will be checking in and making sure that the rest of you continue to work hard and stay healthy--perhaps in ways that most of us, at least in using standard means, will ever know.

Jim Cordes 11-09-2011 03:10 PM

Re: Over 50 Crossfitters Sign In
 
11/9 WOD

“Cindy”
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats

16 rounds (plus 5 pull ups plus 3 push ups). A little disappointed I did not get to 17, but we were all form Nazis today. All my reps were legit. Push ups are the real bottleneck here, by the end I was doing 3-3-2-2 in order to keep form. I was a round a minute until about round 9, then the collapse in push ups happens hard and fast.

Claw

Jim Cordes 11-09-2011 03:11 PM

Re: Over 50 Crossfitters Sign In
 
Pat, amazing story! We'll be hoping for the best. No doubt your incredible level of fitness kept things from being much worse.

Claw

Jim Cordes 11-09-2011 03:12 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;1003330]The thing I like about CrossFit is that one day, you KICK@$$ & the next day you get put in your place![/QUOTE]

Lots of truth there. Gotta strike a balance between humility and awesomeness.

Claw

Perry Dean Freedman 11-09-2011 05:00 PM

Re: Over 50 Crossfitters Sign In
 
Pat: Best of luck. Your conditioning may have saved your life. Take your time coming back until they fully clear you.

Thought my back was better, but wrong.

Did back and squat WOD:

Alternating sets: Dumbell bent over rows: 10 reps @ 90 lbs ; squats: 10 reps @ 205 lbs: 4 sets

4 Alternating sets seated rows and front squats: rows 720 lbs x 10 reps; squats: 10 reps @ 135lbs

4 alternating sets close grip pulldowns(10 x 220 lbs); OHS :10 reps @ 95 lbs

Then took a yoga class and back spasms started again. Time to cool out a bit.

David Cahn 11-09-2011 05:16 PM

Re: Over 50 Crossfitters Sign In
 
Pat

Amazing story!

Sounds like you are in good hands. I bet you will be back to Crossfit before you know it. Remember....you don't have to go heavy every time.

I wish you the very best and hope you make a speedy recovery....which I agree your exceptional fitness level will assure.

David

Bill Hoogsteden 11-09-2011 06:51 PM

Re: Over 50 Crossfitters Sign In
 
Pat - WHOA!! Hope you're alright! We'll be keeping you and your family in our thoughts & prayers. I liked the fact that the most of the docs seem to want you to get back to working out albeit at a gradual rate!

Perry - Hope your back feels better!

Claw - Agreed there's a fine line between being a WODKilla & WODKill! Great job on Cindy! And that's with focusing on form!!

[B]WU:[/B]
[I]Had to do it in the base Globo Gym due to schedule.[/I]
1/3 mile run
2 head stands
5 one legged step ups, 24" box, for each leg [I]Right knee still the weak one![/I]
U Wyoming Jump rope program 1st 2 sets

[B]WOD:[/B]

3 RFT:
90 Single unders
20 Pull Ups
10 Burpees (Yay! Burpees!)

12:15

[I]Could've done it faster except that a buddy of mine was impressed with my single unders & asked if I could do double unders! (Only one at a time! :D)[/I]

David Cahn 11-09-2011 10:03 PM

Re: Over 50 Crossfitters Sign In
 
Short WOD tonight. Mostly worked on box squats. Practiced with just the bar and then worked our way up to some weight...about 105#. Then added bands! That was a challenge.

Did 10x2 reps with 75# and the yellow bands. Followed by a burnout with just the bar x 10.

Warm-up of burpees and toes-to-hands.

Deb Weber 11-10-2011 04:41 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1003479]this post may take some time. Going to be away from crossfit for a while. Evidently when I did the B4B benefit workout, I had a heart attack. I noted some fatique and mild pressure pain in chest. Went to work for most of next week. The continued shortness of breath and fatique were concerning. Went to see a doc friend at a local urgent care center. He sent me to hospital. Got hooked up with a cardiologist and had an angiogram. I am now on blood pressure meds and a statin. However prior to this no EKG noted any issue except some bradycardia. Also my cholesterol is usually around 160-165. Turns out I had a heart attack somewhere in my past and as one coronary artery was clogging up, my heart was enlarging other vesicles to create its own bypass. This happened because of my intense exercise over a long period of time. Two of the three docs I have dealt with over the past week are strongly encouraging me to gradually get back into the intense exercise. The third I will be consulting with next week.

So I won't have much to post over the next month. I will be checking in and making sure that the rest of you continue to work hard and stay healthy--perhaps in ways that most of us, at least in using standard means, will ever know.[/QUOTE]

:yikes: Pat we all know you're a beast, but two heart attacks and you just kept going!? Now I've heard it all! Only on a Crossfit board [B](YAY CROSSFIT).[/B] Best wishes for a speedy recovery to one of the strongest guys I know, I'll pray for you!!
So your cholesterol is not high and blockage anyway?

Cliff Miller 11-10-2011 08:27 AM

Re: Over 50 Crossfitters Sign In
 
crazy story pat. hope you are back in the gym quickly. when i read the numbers you put up you inspire me to be where you are when i am your age. get well soon.

last nite

buy in

21-15-9
16 kg kb swing
air squats

400 m run

10 box jumps adding 2" per jump....last jump was at 30"

then

12 rounds

2 back squat at 250
4 16 kg kb swings
10 high bar green band good moringins

11:24

slow time felt like crap in part i think due to lack of good nites sleep and poor eating through day.

Jim Cordes 11-10-2011 10:37 AM

Re: Over 50 Crossfitters Sign In
 
11/10 WOD

Front Squat:
5-5-5-5-5
95-135-155-165-175f(3 only)

Followed by:
AMRAP 6 Min
5 Medball Burpees
10 Medball Cleans
15 Medball V-twists
4 rounds plus 5 burpees plus 6 cleans @ 20#.

I should have gotten at least one more FS at 175#. The third rep was hard and my internal voice said, "You've got 2 more of these." I collapsed at the thought. Bastard.
AMRAP was fun. Burpees not bad at only 5. Cleans were all, well, clean, but tiring. V-twists all done without break except for last set. Huge class this morning, Zach coaching, good times.

Claw

Deb Weber 11-10-2011 10:55 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]Front Squat:
5-5-5-5-5
95-135-155-165-175f(3 only)[/QUOTE]

How long does it take you to do this??

Jim Cordes 11-10-2011 11:38 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;1003786]How long does it take you to do this??[/QUOTE]

We spent about 20 minutes doing front squats. Busy gym, we were sharing bars, and there were three people on my bar. For the most part our weights were the same, so little time was spent changing weights. Rest was basically just the time the other guys were lifting, except I took a little extra time when it got to me at 175.

Claw

Bill Hoogsteden 11-10-2011 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Claw, David - Yay! Burpees!

Great job on the front squats, Claw! If you can keep those elbows up, you have 'em. I know easier said than done!

Cliff - Awesome on those box jumps! The highest I ever got was 28"!

[B]WU:[/B]
Hollow rock work
80ft:
-Karaokes
-Side step squats
-plank walks

Clean practice

[B]WOD:[/B]
6 RFT:
6 75# Squat Cleans
10 RIng Push Ups

10:43
[I]Used light weight after my Snatch debacle on Tuesday. I'm muscling them more than I should (need to work the hip extension MUCH more). But my squating while catching the bar was much better![/I]

John Burch 11-10-2011 06:56 PM

Re: Over 50 Crossfitters Sign In
 
Welcome back John Scott

Best wishes to you Pat, Hope your back lifting soon

got behind on my posts so just to get caught up

WODs on
10/31
11/1
11/2
11/7
11/8
11/9

today 11/10
WOD 3 rounds :40 work :20 rest
:40 O/H squats @ 75# rest :20
:40 wall climb rest:20
:40 KB push press @ 30# each arm :20 rest
:40 BJ @ 24" :20 rest
:40 ABmat situp :20 rest
Total movements 175

m/57/180

Deb Weber 11-10-2011 07:24 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]We spent about 20 minutes doing front squats. Busy gym, we were sharing bars, and there were three people on my bar. For the most part our weights were the same, so little time was spent changing weights. Rest was basically just the time the other guys were lifting, except I took a little extra time when it got to me at 175.
[/QUOTE]wow, you guys are strong squatters, I would LOVE to be able to do a 20 min 5x5....

[B]11_10_11 Thursday[/B]

What a messed up day; probs at home, probs at work, brought the wrong program to gym (from last microcycle) b/c the workout was almost identical - except I shouldve done more power snatching, and shouldve snatched up to 47 not 45.

Warmup

[B]Powersnatch + OHS[/B]
25kg/2+2
30kg/2+2
35kg/2+1 (3)
all easy & w/leg pull. Nick said, if you can powersnatch that 35 like that and land straight legs you should have no prob doing 50k snatch.
[B]Snatch[/B]
35kg/2
40kg/2 I did this 4 times, no problem w snatch, good leg pull, my left elbow kept bending in my catch. Nick said my pulls were good, bar was there, freaking light weight, stick the damn catch. Again - miss, spit! I was throwing off the plates to go down. He said, no, "If you dont wanna do it just go home, youre way too docile." Tried again, no go. He finally said, stop it, you supposed to do a double, you did more than 5 snatches at 40. whats next. 47 (I remembered that much). I was loading and he said, disgusted, you put on 45? I told you 42, you put 45 on!! (I didnt hear the 42). Ok then, even better - you snatch 45!
45kg miss. pull fine, dropped it a tiny bit forward (toes)
45kg fine! walked it forward a bit getting up. He said, THAT'S a snatch.
He said when he left it was a nice comeback and light a fire under my own a$$ next time. Disappointed i didn't go for 47.
[B]Snatch Pull from Hang[/B]
46kg/3 (3)
[B]Drop Snatch[/B]
30kg/3
35kg/2
40kg/2 (dropped 40 once)
[B]Backsquat[/B]
40kg/3
50kg/3
50kg/3 (miscue shoulda been 55)
55kg/3
60kg/2 (3)

Cliff Miller 11-10-2011 07:54 PM

Re: Over 50 Crossfitters Sign In
 
william i did you rowing ladder tonite it was pure evil but in a good way:D

you were right the middle is the worst with the 20 and 30 second recoverys. the 40 and 50 seconds were almost o.k.

did 3028m.

can not believe how much i was sweating after only rowing for 10 minutes.:)

what's next?

Deb Weber 11-11-2011 05:39 AM

Re: Over 50 Crossfitters Sign In
 
Happy Veterans Day.....
[SIZE="5"][B]THANK YOU FOR SERVING[/B][/SIZE] :)

Bill Houghton 11-11-2011 06:18 AM

Re: Over 50 Crossfitters Sign In
 
Mon 11-7-11 WOD: 2 rounds
Row 300
20 PP 65#
Row 300
15 PP
Row 300
10 PP
Row 300
5 PP

Scaled weight too light (65#) so did two rounds 16:58

Wed WOD: Grace w/115 lbs. 5:26 (30 C & J)

Happy Vets Day to all!

Pat Quigley 11-11-2011 06:53 AM

Re: Over 50 Crossfitters Sign In
 
Happy Vet's Day. Are you all enjoying a Hero WOD today?

John Scott welcome back. Did you find or start an affiliate overseas?

David Cahn 11-11-2011 09:16 AM

Re: Over 50 Crossfitters Sign In
 
Happy Vet's Day

Good to see you Pat.

Yesterday's WOD:

Push Press 3-3-3
Then..
21-15-9
Wall balls 30/20 10′/9′
C2B Pull-ups

I did 95/135/140 on Push Press....very pleased.

Took me 8:03 to finish that Wall Ball/Pull-Up WOD....got to work on my kipping...just falls to heck when I get fatigued.

Cliff Miller 11-11-2011 07:15 PM

Re: Over 50 Crossfitters Sign In
 
thank you vets!!!

HERO WOD "NUTTS"....from crossfit vancouver, b.c. (slightly modified due to shoulder issues)

10 incline push ups
15-250 dead lift
25 30" box jump
50 ring row
100 20lb vest squats
400 4" box jumps
400 m. run w/45 lb plate

27:57

John Burch 11-12-2011 12:59 PM

Re: Over 50 Crossfitters Sign In
 
11/12
Team WOD 3- 4 man team WOD
our team finished 3rd

m/57/180

Deb Weber 11-13-2011 04:20 PM

Re: Over 50 Crossfitters Sign In
 
[B]11_13_11 Sunday[/B]
cranky. no place to train; freaking cold out; not a good jerk workout.
warmup of sorts

[B]Power Clean[/B]
35kg/3 (75#)
40kg/3 (90#)
44kg/3 (3 - 100#)
all easy
[B]Clean & Jerk[/B]
35kg/2+2 (75#)
40kg/2+2 (90#)
44kg/2+2 (100#) 2nd jerk forward
50kg/2+2
50kg/1+1 (4) This was a problem 2+2, cant really jerk at home anymore, I did get some in at 50 w/1+1, have stall mats but still need plywood or Ill break the deck. :-(
[B]Clean Pull from Hang[/B]
50kg/4 (2)
57kg/2 (3 - 125#)
[B]Clean Lift Off[/B]
62kg/3 (135#)
69kg/2 (3) (the 69 - 150# - didnt seem that heavy, low back is feeling it now)
[B]Backsquat[/B]
50kg/2
57kg/2 (4)

Jim Cordes 11-13-2011 06:07 PM

Re: Over 50 Crossfitters Sign In
 
I was inspired by the Santa Barbarar marathoners and ran the farthest I've run in 30+ years. 10.2 km/6.3 miles in 67:03. (Would have been faster but for two red lights and one full bladder.) [url]http://www.mappedometer.com/?maproute=55316[/url]. (WFS)

Cliff Miller 11-14-2011 07:27 PM

Re: Over 50 Crossfitters Sign In
 
nice to have 2 days off. went for a 6 k.m. hike in the sleet yesterday just to get out and do something.

tonite

buy in

2x20 dimper deadlifts 155lb
30 incline pushups
farmer carry with odd objects around the gym

bench press 3-3-3

135-155-165 (which i was really happy about as my last 1 rep max was 165. my shoulder felt o.k. afterwards as well but i definatly noticed an ache on the last couple of reps)

then 3 1/2 rounds

20 m farmers carry 195 lb per side (this was done 4 times)
10 - 30" box jump (this was done 3 times)

3:38 the last couple of box jumps were super sloppy but got them done.

Bill Hoogsteden 11-14-2011 07:48 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1003929]william i did you rowing ladder tonite it was pure evil but in a good way:D

you were right the middle is the worst with the 20 and 30 second recoverys. the 40 and 50 seconds were almost o.k.

did 3028m.

can not believe how much i was sweating after only rowing for 10 minutes.:)

what's next?[/QUOTE]

Cliff - what a rockstar!! One of my buddies blasted the 1st min & did 300m, he was trashed for the rest of the WOD. You, sir, are a beast!!

Pat - Hope you're doing well.

Claw, awesome work on that run!!

Heard from my buddy with the diverticulitis. He had surgery for an intestinal blockage & they elected to reconnect everything. Good news!! His Doctors & wife believe that he wouldn't have come through this if he hadn't been CrossFitting!

[B]WU:[/B]
400m run

3 rounds:
5 K2E
10 Push Ups
10 Sit Ups
15 air squats
30 sec Samson Stretches (each side)

[B]WOD:[/B]
KB Deadlift (2 KBs) 5-5-5-5-5

1st set on floor
2nd set on 25# plates
3rd set on 45# plates
4th set on 45+10# plates
5th set on 45+25# plates

2 2 Pood KBs

David Cahn 11-14-2011 09:58 PM

Re: Over 50 Crossfitters Sign In
 
Diverticulitis, heart attacks...what's next?

Going to get a physical Thursday, first in a decade...I'll let you know what my doc finds, and hopefully all this crossfitting will help me combat my leprosy infested colonic volvulus with a myocardial infacted syphallitic lesion.

“Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

13+3 Rx'd

Tom Gallagher 11-15-2011 01:04 AM

Re: Over 50 Crossfitters Sign In
 
Not feeling energized lately started WODS and just went MEH.
Went to some kettlebell 40# left right swing snatch front squat etc.
To about 60 reps

Variation of the wall ball off of GHD (don't have GHD and may never get this)
abmat on ground slight bounce off wall with 20# medicine ball oh throw situp
slight bounce due to worried about house a little.

OK lack of motivation, so so wods and yesterday I PR squat 5x175# (5x5 progression)
Today deadlift PR 275# x 5


Wish you all health, I hope you fellow over 50s bounce back from health issues.

Michelle Simpson 11-15-2011 08:39 AM

Re: Over 50 Crossfitters Sign In
 
[B]@ Pat Q.[/B]

I have been dealing with much the same for the past month, with a completely different outcome. Having to heavy breathe during box jumps, wall balls and DU's. I continued to workout for 4 months, my 5K time increased (got worse) by 1 minute four months ago, then an additional increase of 1 minute 2 months ago. At any point that I was breathing heavy and pushed harder (thinking it was all in my head) I would start having this horrible burning sensation in my stomach.

Went to the doc, he sent me to the cardiologist. Mind you all my Cholesteral is 135, my blood pressure stays right at 110/70. Both considered excellent. He does the treadmill stress test, symptoms present at 13:26 which is a nice steady quick run uphill. No change in the EKG. He sends me for an echocardiogram. I head to DC to run the Marine Corps Marathon 10K with some friends. They call and recommend that I not run. Come back home and they did the angiogram last Monday. I have a perfectly healthy heart and don't even need to go back for a follow-up with the cardiologist. The question still remains as to what is causing the stomach burning. I have just about resigned myself to lactate threshould as it only happens under extreme exertion.

If nothing else, the angiogram forced me to take a full week off from working out.

Listen to your body peeps!!

Waiting to hear back from my doctor for what's next. In the mean-time I've inserted an extra rest day and backed down on the push for one more week.

[B]11-14-11[/B]
Linda scaled
125# dead-lift, 55# bench, 55# hang power cleans

Bill Hoogsteden 11-15-2011 06:59 PM

Re: Over 50 Crossfitters Sign In
 
David - What can I say? It sucks to get old! But it beats the alternative! I'm convinced crossfitting helps us get through any health issues!! BTW, Nice Cindy!!

Tom - Congrats on the BS & DL PRs!!

Michelle - I hear you on those increasing 5K times! You are right about listening to your body! Great job on that Linda!

[B]WU:[/B]
400m run
B-ball court width-
high knees
butt kickers
10 push ups
Frankenstein Walks
skip for height
skip for distance
Squat Jumps
Spidermans
10 hand release push ups

[B]WOD:[/B]
20 min AMRAP:

3 Wall-Climbs
10 Up-Downs
5 Parallette Pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

4 rounds + 3 Wall Climbs + 10 Up-Downs + 3.5 Parallette Pass-throughs

[I]Wall Climbs were the worst! The whole WOD smoked my shoulders!! Forward Parallette Pass-throughs were easy, backs not so much. Grasshoppers were much more difficult if you let your shoulders drift back from the plank position! I really wanted to get 5 rounds in! NEXT TIME!:ranting2:[/I]

Clean & Jerk work: 75# & 125#: Did at least 6 doubles set at each weight! Good Class!:D

Cliff Miller 11-15-2011 08:01 PM

Re: Over 50 Crossfitters Sign In
 
i second or third the idea that crossfit is helping with health issues. i feel in the best shape of my life thanks to crossfit.

talked to my coach today about training for next junes tougher mudder in whistler. he said to start doing a 5 k run or wind sprints at least once a week now and then come the new year we will ramp up the training. i am aprehensive and yet looking forward to this event as it is 4 times longer than i have ever run.

tonite

buy in

15 20 lb ball slams
15 green band good am's
400 m run

then back squat 3-3-3

245-275-295

then 5 rounds

5 x 35 lb dbell row
5 x ring row
5 x 20 lb ball slam

3:20

David Cahn 11-15-2011 10:24 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;1005235]David - What can I say? It sucks to get old! But it beats the alternative! I'm convinced crossfitting helps us get through any health issues!! [/QUOTE]

Bill:

Can't agree more. Feeling great these days. The irony is that a couple of years ago I was doing yoga six times a wek and teaching, but my back was killing me. Don't know if it's the paleo/anti-inflammatory diet of the work outs, but I'm feeling better doing this.

Nice job on the clean and jerks. I worked on that this evening at my box as well as:
Heaving snatch balance 3-3-2-2
Hang snatch 3-3-2-2
Hang power clean 3-3-2-2


I was fried. Arms just ached still from Cindy. Worked with 65# on the lifts but not my day for PR's. Will try to rest tomorrow but probably won't.

John Burch 11-16-2011 04:44 AM

Re: Over 50 Crossfitters Sign In
 
11/13
jumprope
WOD 21/15/9
BJ/pushup/burpee
Post ran sprints

11/14
Rackpills @135w/ chains
3x5 @75 3 racked lunge each left and right with 3 front squats
bent over rows 8 @ 95 115 135
WOD 15:00 AMRAP
row 400m
15 55# KB swings Russian
10 pullup
4 rounds
WOD#2
run 200m @ the top of each
4:00 EMOM
7 squat with 35# kb
3 burpee
4:00 EMOM
3 KB thrusters @ 55
5 pullup
4:00 EMOM
15 situp
3 jump squat

m/57/180

Jim Cordes 11-16-2011 10:43 AM

Re: Over 50 Crossfitters Sign In
 
11/16 WOD

AMRAP 20 Min
15 Overhead Squats (95#/65#)
10 Man Makers
60 Second Plank

Scratch. Felt kind of crappy this week, but decided to show up for a WOD and see what happens. Did warm up jog and warm up, but felt weak and breathless, so I decided to call it a day and go home. Feel like a wimp but my brain tells me this is the right thing. To quote Homer Simpson: "Alright Brain, you don't like me, and I don't like you. But let's just do this, and I can get back to killing you with beer."

Claw

Michelle Simpson 11-16-2011 04:01 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=William Hoogsteden;1005235][B]WOD:[/B]
20 min AMRAP:

3 Wall-Climbs
10 Up-Downs
5 Parallette Pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

4 rounds + 3 Wall Climbs + 10 Up-Downs + 3.5 Parallette Pass-throughs

[I]Wall Climbs were the worst! The whole WOD smoked my shoulders!! Forward Parallette Pass-throughs were easy, backs not so much. Grasshoppers were much more difficult if you let your shoulders drift back from the plank position! I really wanted to get 5 rounds in! NEXT TIME!:ranting2:[/I]

[/QUOTE]


William I completely concur with you on this WOD it torched my shoulders when we did it as well. I made it 4 rds + 3 WC.

[B]11-16[/B]
This morning I met Fran again. I allowed her to take my MOJO but I finished. 12:42 which is ridiculous but it's over and done. My quads feel like I did tabata squats for the first time.

John Burch 11-16-2011 08:46 PM

Re: Over 50 Crossfitters Sign In
 
11/15
WOD 6 rounds
15 O/H squats @ 75
12 T2B
run 200m
18:58

11/16
push press 95/135/155/165
Decline triple bench 135/155/175/205/225

WOD 7:00 EMOM
HC @ 135
rest 2:00
AMRAP 9:00
9 pushup
9 situp
9 air squat
9 BJ @ 20"
7 rounds 9 pushup 6 situps

m/57/180


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