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John Jaeckel 01-05-2013 12:14 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1121754]John, great work for that long chain of exercises.

Friday Regular Schedule
[B]Press 5X5 65 to 155.[/B]
—–
4X 500M Row
1:59, 2:05,2:11, 2:09.[/QUOTE]

5@155? Damn.

John Burch 01-05-2013 04:58 PM

Re: Over 50 Crossfitters Sign In
 
Pat's a Beast TY

1/4
row a total of 6000
WOD 6 rounds rest 1:00 between rounds
10 power cleans @ 95
row 250

1/5
2x12 GHD back ext and situps
row 3000
WOD 5 rounds
10 T2B
10 KB @ 55
10 WB
run 200m
24:21

Post DUs

m/58/180

Alden Hingle 01-05-2013 05:58 PM

Re: Over 50 Crossfitters Sign In
 
Pat - Nice work on the presses!

1/4
Warmup: The usual suspects; shoulder press 45 X10/ 60, 75 X5/ 90 X3
Lift: Shoulder press 110 X5/ 125 X3/ 140 X3 (beat my previous 3 rep max by 5 lb.)
Assist: Pullups (deadhang) 13, 10, 7, 6, 5; Press 75# 13, 12, 12, 10

1/5
Warmup: The usual; deadlift 45 X10/ 115, 140, 170 X5
Lift: Deadlifts 210 X5/ 240 X3/ 270 X5
Skills: OH squats 50, 55 X5; power snatch 75, 95, 105, 115, 120 X3 (beat my previous 3 rep max by 10 lb.)

John Burch 01-06-2013 09:08 AM

Re: Over 50 Crossfitters Sign In
 
Cross Fit in the cold dark and lonely morning
nice read J.T.

John Jaeckel 01-07-2013 12:18 PM

Re: Over 50 Crossfitters Sign In
 
01/07/13

WARMUP
1/4 mile jog
OHS w/ Oly Bar

PTP/SQUAT
5X215
5X195

PTP/SIDE PRESS
5X53 (ea. side)
5x35 (ea. side)

UPHILL SPRINT INTERVALS
3x :30/:15

Pat Quigley 01-07-2013 12:41 PM

Re: Over 50 Crossfitters Sign In
 
Thanks guys. No one here in the rocking chair yet.

Worked with my head coach and devised a training schedule to blend some strength trainging with the crossfit: 3 days strenth and two days WOD w. group.

Dusted off my old Wendler cycles:

Deadlift day: 3X5 @ 290, 345, 390
5X5 Goodmornings @ 95.
3X 10 box step up w. 45# in each hand
3X10 combo of GHD+situps.

Bill Hoogsteden 01-07-2013 06:49 PM

Re: Over 50 Crossfitters Sign In
 
Nice work guys!!

[B]WU:[/B]

400+m run

~40 ft:

walking lunges

sumo squats

spidermans

inch worms (2 Push Ups)

High knees (2)

Butt Kickers (2)


[B]WOD:[/B]

2RFT:

30 Pull Ups

30 95# Front Squat

30 TTB

30 95# Power Cleans

800m run

42:23

[I]What a slog!! This was just brutal! Thankfully, I didn't go Rx![/I]

Cliff Miller 01-07-2013 07:39 PM

Re: Over 50 Crossfitters Sign In
 
great work guys.

fighting some bug that is hitting our town hard. i was on the couch saturday after noon and all day yesterday. lots of people sick.

speed work on the bench w/yellow bands and 50% 1 RM

3 x 9 n/m/w grip

2 x 20 40 lb dbell bench

5 x 15 15 lb dbell tri ext on bench

5 x 5 215 lb barbell row

John Burch 01-08-2013 07:11 AM

Re: Over 50 Crossfitters Sign In
 
You got that right Pat, no one here in the rockin chair yet!!

1/6 row 5000 23:38

1/7
wu row 1000
jump rope
4x10 shoulder press
2x10 @ 115
1x10 @ 95
7 @ 95
4@ 95
got heavy in a hurry

WOD 21 15 9
Burpees
pullup
WB 10' @ 20#
9:02

Post row 5000m
24:24

m/58/180

John Jaeckel 01-08-2013 10:02 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1122700]great work guys.

[B]fighting some bug that is hitting our town hard. i was on the couch saturday after noon and all day yesterday. lots of people sick.[/B]

[/QUOTE]

It's officially a bad flu season, though fortunately, it is not a high fatality flu. I've never had a flu shot, don't believe in them and have not had the flu in 13 years, Maybe I'm due, but I'm hoping not. Taking my C, D, minerals and fish oil.

BTW, all, I started carb backloading the last few days. Will let you know how it works for me. I have been Paleo or semi-Paleo for a few years now, got very lean this past summer through fairly strict Paleo. Trying the backloading as it makes some sense with the anthropological grounding of Paleo—longer periods of calorie/carb restriction, punctuated by brief periods of gorging immediately following strenuous physical activity.

The way "backloading" works is you limit your carbs to like 30-50 grams a day on days when you're not working out and on workout days—up to the point you workout. Then post workout, on workout days, eat whatever the heck you want, including pizza, cake, corn chips, ice cream what have you. You gorge and get a huge insulin response for immediately following and a number of hours after working out—ostensibly pushing lots of nutriients into the muscle cells for growth/strength. But only then. So you don't get a huge insulin response any other time when you might store fat.

Some guys swear by it and it does make sense intuitively. Also nice to be able to pig out a few times a week with impunity. Going to try to still adhere somewhat to Paleo in terms of the types of food I eat—especially on the carb-restricted days. Will let you know my progress.

Pat Quigley 01-08-2013 11:24 AM

Re: Over 50 Crossfitters Sign In
 
Insulin may be one of the most available anabolics available to all of us. I would like to hear how the diet plan works out.

Tuesday
High Bar Back Squat 5X3
—–
5 RFT
12 Deadlifts (225 / 165)
40 Double Unders
Scale: 185 and 3:1. finised in 13:17. Felt good to work fast and with as few stops as possible.

JT Kalnay 01-08-2013 12:27 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday January 8, 2012

Warmup: inchworms, kbs, air squats

EMOM for 8 minutes:
2 power snatches, 5 burpees

21-15-9
OHS (35#) (to an 18" box)
KBS (35#)
3:54

Am very proud of doing the OHS, even with 35#.
This has been a very very challenging movement for me.
Afterwards, in the glow of actually doing some OHS, I went for a record, and got 65# down past parallel and then back up again. There's hope!

For those of you who read The Box Magazine, yes that was me on page 61!

John Jaeckel 01-08-2013 12:52 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1122905][B]Insulin may be one of the most available anabolics available to all of us. I would like to hear how the diet plan works out.[/B]
[/QUOTE]

Funny, Pat, I was telling my GF last night how this year I want to get in the best shape of my life (promises, promises) and how I probably got there before about 13 years ago, when I was doing a diet/training protocol called ABCDE (Anabolic Burst Cycling of Diet and Exercise)

The way that worked was you dieted (calorie restriction) and did a lot of low weight/high rep weight work for two weeks, then you gorged for two weeks while doing a lot of volume training or big weights for maximum gains—thinking being just that. You would gorge for a huge insulin response while training heavily. Then you would cycle back after two weeks to calorie restriction/low weight/hiugh rep training.

I got in GREAT shape doing it. I don't know how functional the gains were, but I looked great.

To me the backloading approach takes it to the next level, because the big insulin response is always tied to a strength workout—but otherwise you're semi-starved, or at least carb-starved, all the time.

John Jaeckel 01-08-2013 01:39 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1122933]Tuesday January 8, 2012

Warmup: inchworms, kbs, air squats

EMOM for 8 minutes:
2 power snatches, 5 burpees

21-15-9
OHS (35#) (to an 18" box)
KBS (35#)
3:54

[B]Am very proud of doing the OHS, even with 35#.
This has been a very very challenging movement for me.
Afterwards, in the glow of actually doing some OHS, I went for a record, and got 65# down past parallel and then back up again. There's hope![/B]

For those of you who read The Box Magazine, yes that was me on page 61![/QUOTE]

You sound like me. When I first started CF in 2009, I could not do OHS with a piece of PVC! Eventually, I graduated to the Oly bar, then weight. Last year, I did a PR at 155.

For me the real issue was a complete lack of hip flexibility. I also ultimately got it after I went to a snatch width grip on the bar, locked out elbows and finding the right angle for the bar over my head.

Bill Hoogsteden 01-08-2013 06:50 PM

Re: Over 50 Crossfitters Sign In
 
JJ, JK, I've been told that OHS abuse or insult everything wrong with your squat! I know I feel my knees feel it when I do them!!

[B]WU:[/B]
.555559 mi run
100 SUs
10 24" box jumps

[B]WOD:[/B]
15 min to find max 1 rep High Bar Back Squat
135#-205#-225#-245#-275#-295#(f)

3 Min DU practice

8 Min AMRAP:
10 135# Clean & Jerks
20 Hand Release Push Ups
30 Sit Ups

3 Min DUs

1 round + 4 C&Js

[I]Did this in the Base Globo. The HBBS went really well. 275# was amazingly easy. I've read that HBBS were harder to do than low bars. So, I feel pretty good about the HBBS work! DUs weren't there! C&Js were the limiting factor. Took me 6 min to get through the 10. Got better on the last four![/I]

Cliff Miller 01-08-2013 07:52 PM

Re: Over 50 Crossfitters Sign In
 
all of you guys provide me with such great motivation.

got the phone call from the surgeons offiice today. feb 12 shoulder surgery for torn rotator cuff and some other stuff as well. 3 days after getting back from mexico however:)

talked to my coach about the surgery tonite and he said well lets get you in as good as shape as possible prior to surgery, keep eating clean and we will take one day at a time. made me feel better for some reason.

tonite

5 x 25 red band 12 kg kb bamboo bench
5 x 15 20 lb dbell sideways tri extensions
2 x20 8 lb (tried 10 and had to drop down)lying side raises
5 x 15 20 lb dbell seated delt raise

keep up the great work everybody.

John Burch 01-09-2013 06:32 AM

Re: Over 50 Crossfitters Sign In
 
J.T. congrats on the OHS
Cliff Mexico hell yes!!

1/8
wu 6 rounds
20jumping jacks
20 MT climbers
10 pushups
10 situps
5 Burpees
work om MUs
4x10 turkish get ups @ 25
4x10 GHD situps

WOD 12:00 EMOM
5 SUMO DL @ 225
5 BJ @ 24"
5 pushup

Post DU work
row 2000
m/58/180

John Jaeckel 01-09-2013 12:00 PM

Re: Over 50 Crossfitters Sign In
 
01/09/13

WARMUP
20 Situps
20 K-bell swings 53 lb

PTP/DEAD LIFT
5x265
5x235

TABATA
Ring Rows

Jim Cordes 01-09-2013 01:23 PM

Re: Over 50 Crossfitters Sign In
 
I did two cruise ship WOD’s during a seven day cruise in the Caribbean, which are the only WOD’s I did since Christmas Eve.

Cruise ship WOD 1 (date uncertain)
AMREP 50# one-arm dumbbell snatch

80.
Effect of vacation and time of all already started to take its toll, as I only managed 80 snatches at 50 pounds, whereas the last time I tried this a couple months ago I did 100 @ 55#.

Preceded the WOD with 12 minutes of Foundations work from Youtube video.

Cruise ship WOD 2 (date uncertain):
650 M run (1 lap of cruise ship Disney Fantasy)
100 push-ups
650 M run
100 lunges
650 M run
100 hollow rocks
650 M run
100 double unders

28:11. Not much to say, this was a nice way to work the whole body.


1/7 WOD
A1. Push Press, 10X2, 3-5 reps, 4 sets, 1:30 rest
A2. Weighted pullup, 1211, 2-4 reps, 4 sets, 1:30 rest
B. 3rds FT:
20 Overhead Walking Lunges (45/25# plates)
20 “no pushup burpee box jumps” (24"/20")
20 Toes-to-bar

15:33
Other than the Cathedral Peak hike and the two cruise ship WOD’s, this is my first WOD in about three weeks. Felt okay on the strength movements, but the 3RFT was really a long slog. After a long vacation of eating, drinking, and lazing about, I am ready to get back into it. Norcal Masters are coming up soon and I want to put up a respectable show.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8359819906/[/url]

Claw

Pat Quigley 01-09-2013 01:30 PM

Re: Over 50 Crossfitters Sign In
 
John J, that was called the cycling ketogenic diet. Cool way to lose weight and have energy to exercise. Required allot of discipline.
Bench Day
5X5 flat bench: 135, 185, 205, 225.
Bent rows: 135, 185, 195
OHP 5X135,145,155
Dips 5X10 .

Jim Cordes 01-09-2013 02:12 PM

Re: Over 50 Crossfitters Sign In
 
1/9 WOD

A. Snatch, 20 min to work up to heavy singles*
(*Coach's Note: do not exceed 90% of 1RM. Save PR's for another day.)
95

B. 20-15-10-5
OHS (95/65)
Thruster (95/65)
V-Ups (25/15 plates)

15:57
Any WOD that features 50 thrusters is going to be “50 thrusters and other miscellaneous crap.” 95 pounds was too heavy for me this morning. Range of motion on the overhead squats was poor. Toward the end I had a hard time even getting the bar from floor to overhead; I had to press it to just over my head, rest it on my shoulders, reset my hands, and jerk it up. I was doing sets of 3 or 4 by the end. Range of motion on the thrusters was worse. By the end, the sets were 2 or 3. My time was slowest in the gym, and nearly twice as long as Z.

The good news is the snatches went great. They were legitimate squat snatches. I started at 65# and did a couple at each weight until I nailed one, then I added 10#. I only had time for one attempt at 105; I think if I took a couple more minutes and a couple more tries I would have nailed 105 too.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8365745482/[/url]

Claw

Cliff Miller 01-09-2013 10:42 PM

Re: Over 50 Crossfitters Sign In
 
1 RM wide grip bench press football bar 220 lbs

50 unbroken incline pushup

5 x 6 reverse grip barbell row 135 lb

5 x 12 20 lb tri extensions

stepped down after 20 years of being president of our local mountain bike club that myself and 2 other buddy's started in 1992. felt good to close that door after seeing what we accomplished in those 20 years.:pepper::pepper:

like jerry garcia said “Somebody has to do something, and it's just incredibly pathetic that it has to be us.”

because we helped change a town and it has been very cool to have been a part of that.

John Burch 01-10-2013 10:19 AM

Re: Over 50 Crossfitters Sign In
 
1/9
tabata style wu @ 65
O/H squat
HC
snatch
pushpress

then
3x12 front squat @ 65 and 95
4x2 front squat @ 135

WOD
row 1000
100 DU
30 thrusters @ 75
15 pullup
5 burpees

m/58/180

JT Kalnay 01-10-2013 02:45 PM

Re: Over 50 Crossfitters Sign In
 
Nice job working your snatch Claw.

Thursday January 10, 2013

Walked one mile nice and slow on the treadmill at 15% incline.
This was the first "official" training WOD for mountain walking in New Mexico and Colorado this year, and then Kilimanjaro next January.

Then, did some deadlifts:
5x135
5x225
5x275
3x315
3x355
1x395

Then did a few bench presses:
5x135
5x185

Nice easy day.

John Jaeckel 01-10-2013 05:11 PM

Re: Over 50 Crossfitters Sign In
 
01/10/13


WARMUP
20 Pushups
20 Rollovers

PTP/BENCH PRESS
5X210
5X185

TABATA
Flutter Kicks

Wimped out on the Tabata, very tired from dead lifts/ring row Tabata yesterday and a lack of sleep due to work stress.

Bill Hoogsteden 01-10-2013 08:54 PM

Re: Over 50 Crossfitters Sign In
 
Great work guys!! JT - Good luck on your Mountain Walking Training! Cliff - Hope your surgery goes well!

[B]WU:[/B]
.5555556 mi run
100 SUs

[B]WOD:[/B]

10 min to find heavy High Hang Squat

95#

then

5RFT:
25 DumbBell KBS @ 55#
10 Burpees! (Yay! Burpees!!)
75 Single Unders

14:57

[I]Another WOD at the base Globo. High Hang Squats went well. Could've gone heavier but was running out of time. The Metcon was tough but once I got a rhythm down, it got better![/I]

John Burch 01-11-2013 05:53 AM

Re: Over 50 Crossfitters Sign In
 
1/10
Rest Day Activity
row 5000m
GHD situps & back extensions
Reverse hyper
pratcice DUs

m/58/180

JT Kalnay 01-11-2013 12:27 PM

Re: Over 50 Crossfitters Sign In
 
Friday January 11, 2013

12 minutes to find 3rm of push press.
Got 205
Got 2x215 then failed on the third

Metcon:
3 rounds, for time, of:
20 burpee pullups
20 front squats
20 box jumps

23:53

Jim Cordes 01-11-2013 12:58 PM

Re: Over 50 Crossfitters Sign In
 
1/11 WOD

A. Paralette L-sit, Accumulate 3:00 (10:00 time cap)
Done, with about 30 seconds to spare. First time 30 seconds, then 15 then 10 seconds. Legs did not go straight out, so more of "h" sits.

B. 5 rds for total time:
5 Deadlifts, TNG, 70-80% 1RM
10 kipping pullups
200m sprint

10:59 @ 225.
Thought about going with 245, glad I backed off to 225. This was another burner, felt like puking on last couple runs. (Thanks, Harry's.) All deadlift sets but last one touch 'n go. All pull ups in sets of 5's then 3's. Slowest in class once again but not too concerned about it since 6 a.m. has been full of firebreathers lately. This is good for me because it's my nature to try to rise to the level of my "competition." Not competing per se with the others, but they sure push me to push myself. That's all good.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8370754472/[/url]

Claw

Bill Hoogsteden 01-11-2013 06:07 PM

Re: Over 50 Crossfitters Sign In
 
Claw - L-sits are brutal!! As are DLs & running!! Nice job on that WOD!

JT - Awesome Push Press work! Awesome metcon!!

[B]WU:[/B]
400m run
2X50 SUs

[B]WOD:[/B]
12 Min AMRAP:
15 155# DLs
15 Deficit Push Ups (Hands on 25# plates)
15 24" Box Jumps

3 rounds + 15 DLs + 15 Deficit Push Ups

[I]DLs & Box Jumps were the tough part of this metcon. Deficit Push Ups were easy. They were where I made up time from the DLs & Box Jumps.

On another note, I took a Pulmonary Function Test (PFT) this week and I did better THIS Year then I did last year!! :pepper:

Also, it looks like there could be MAJOR changes to CFWP coming in March! Kind of scary yet exciting!![/I]

John Jaeckel 01-12-2013 02:14 PM

Re: Over 50 Crossfitters Sign In
 
01/12/13

WARMUP
OHS w/ Oly Bar
Goblet Squats

PTP/Squats
5x225
5x205

PTP/Side Press
5x53 (ea side)
5x35 (ea side)

Ran stairs at dam
5x120 (up, then down)

Alden Hingle 01-13-2013 09:15 AM

Re: Over 50 Crossfitters Sign In
 
1/12
Warmup: Rowing, sit-ups, back extensions; back squats 45 X10/ 85, 105 X5/ 130 X3
Lift: Back squats (12" box) 160 X5/ 180 X3/ 200 X3
Cash out: 1 mi dog walk

Cliff Miller 01-13-2013 10:33 AM

Re: Over 50 Crossfitters Sign In
 
friday nite

shoulder work out from hell...out side...sled...- 4 celcius...had to borrow a buddies size small lulu lemon pants as all i wore to the gym was shorts....not a pretty sight :D

friday

4 x 40 20 lbs on sled crazy man walk
4 x 40 10 lbs on sled crazy man walk backwards
4 x 40 45 lbs on sled press
4 x 40 25 lbs on sled tri press

saturday

21-15-9

90 lb saftey squat bar good mornings
ghd sit up

3:15

Jim Cordes 01-14-2013 12:44 PM

Re: Over 50 Crossfitters Sign In
 
1/12 WOD
“Quest for 6” (49’ers theme)

6RFT
6 Manmakers (0.75 pood kettlebells)
6 Toes to Bar
6 DB snatch right (1 pood kettlebell)
6 DB snatch left (1 pood kettlebell)
6 Handstand Push Ups
6 Weighted Sit-Up (1 pood kettlebell, below my chin)
All unbroken

21:29
Did this one with kettlebells instead of dumbbells. I used 0.75 pood (12 kg/25 pounds) bells for the manmakers and 1 pood bell for the snatches and weighted sit ups. Using a lighter weight for the manmakers meant that the effort was more evenly distributed throughout the movements, although the manmakers to toes-to-bar couplet was the most tiring. Really worked on full ROM on T2B. Pleased with my time.

Link to whiteboard (WFS): [url]https://sphotos-a.xx.fbcdn.net/hphotos-snc6/c0.0.403.403/p403x403/230645_10151435240729388_1720319606_n.jpg[/url]


1/13 workout at Bacara

12 minutes of Foundations from YouTube video
Still can’t do whole routine without a couple breaks around 9:00 or 10:00 mark.

Tabata 100 pound thrusters: 3
Rest
Tabata double unders: 15

I think I need someone else to program my WOD’s just so what don’t kill myself. I wanted 6 thrusters on the Tabata, but that lasted precisely one round, then several rounds of 4, then the last four rounds were 3. I probably spent only 9 or 10 seconds of the last intervals actually working. 100 pound thrusters absolutely sucked the life out of me. I aimed for a full range of motion and was pleased to get it almost every rep.

The first set of double unders was 35, then 23’s became my target. Had a couple misses in the middle sets leaving me with only 15 reps. Kept trying for 23 on all the rest.

Wanted to get some metcon in preparation for Norcal Masters competition Saturday.


1/14 WOD

A1. Sumo Deadlift, TnG, 3-5 reps, 4 sets, 1:30 rest
A2. Barbell Press, 10X2, 3-5 reps, 4 sets, 1:30 rest
225/75, 225/95, 245/95, 255/95 (5 reps all sets)

Very pleased with the sumo deadlifts, was able to touch ‘n go 5 reps on all sets. Could maybe have gone heavier on presses, 5 reps all sets.

B. 4rds for time:
200m row sprint
15 Toes-to-Bar
5:00 rest
Coach's Notes: 85% effort on "B" trying to hold same times for all rounds
1:38, 1:41, 1:46, 1:46

My goal here was consistent relaxed rows and a full range of motion on toes to bar. My 200M rows stayed at 1:50 to 1:54 500M pace with about 30 strokes per minute. Did a pretty good job of full range of motion on T2B’s. First set was 15 straight through, although with a kip between every rep. Subsequent rounds devolved to sets of 8, 7, 5, and 3, always with kips in between.

I still can’t string to T2B’s bar together consistently without the kip in between. Worked with Fielding a little on these on Saturday but I still don’t have the hang of it.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8380363017/[/url]

Claw

John Jaeckel 01-14-2013 06:21 PM

Re: Over 50 Crossfitters Sign In
 
01.14.13

WARMUP
Suitcase DLs/53 lb k-bell and Oly Bar

PTP/DEAD LIFT
5x270
5x240

TABATA
Lunges

Cliff Miller 01-14-2013 08:04 PM

Re: Over 50 Crossfitters Sign In
 
speed bench 50% 1 RM w/3 sets 5/8" chains 135lbs on bar

3 narrow, 3 middle, 3 wide

2 x 20 33lb bar tri extensions

4 x 6 60 lb 1 arm dbell row

Bill Hoogsteden 01-14-2013 08:33 PM

Re: Over 50 Crossfitters Sign In
 
Great Work Guys!!

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

~40ft:
Walking Lunges
Sumo Squat walks
High Knee Pull & Holds
Spiderman walks
Inch Worms (1 Push Up)
High Knees (2)
Butt Kickers (2)

Mobility work

Every 90 sec for 6 rounds:
2 movements of Power Clean - Front Squat - Push Press (95#)

[B]WOD:[/B]
2012 Regional Individual 3 (Scaled):
4 RFT:
10 60# Dumbbell Snatch
200ft sprint

5:56

[I]Two of my toughest goats! 60# was hard, but I could get a rhythm going and was able to get through the Snatches. Though, then there seemed to be little left for the sprints!

My time wasn't that bad. Several of the firebreathers in the class were a little slower, but they went heavier. Good but tough WOD!!
[/I]

JT Kalnay 01-15-2013 05:55 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday January 15, 2013

No need to read between the lines on this one...

[url]http://jtkalnaynovels.wordpress.com/2013/01/15/crossfit-time-machine/[/url]

Bill Hoogsteden 01-15-2013 06:48 PM

Re: Over 50 Crossfitters Sign In
 
JT - LOVE IT!! :rofl:

[B]WU:[/B]
100 SUs
2 rounds:
10 Pull Ups
5 Burpees (Yay! Burpees!!)
10 20# WB Shots

[B]WOD:[/B]
For 5 Min, every 30 sec:
1 Rep 275# Dead Lifts

Then

For time:
15 Pull Ups
7 Push Presses @ 135#
12 Pull Ups
5 Push Presses @ 135#
9 Pull Ups
3 Push Presses @ 135#

Then

300 SUs (100 DUs)

7:41

[I]DLs went well. For the Metcon, did the 1st 15 PUs strict, the remainder Kipping. Cleaned the 135# & did the 1st set of Push Presses in subsets of 5 & 2 (didn't want to do that, but it was what it was!) The other 2 sets went well. Kind of wish I tried 155 instead of scaling it, but 155 is my PP max. Would have been nice to give it a try![/I]

Cliff Miller 01-15-2013 08:58 PM

Re: Over 50 Crossfitters Sign In
 
JT you are right. might not be the best use of a time machine but sure would be worth while.

great work guys

tonite shoulder work with one of the fire breathers. sucked but in a good way

5 x 25 bamboo bar red bands w/4 @ 16 kg kb and 1 @ 20 kg kb per side

3 x 15 side tri raise 20 lbs dbell

3 x 20 front raise 8 lb dbell shoulder did not like this on to much

5 x 15 20 lb bent side raise

9 a.m. tomorrow morning my appointment w/ a sports podiatrist. hope i can get an answer to my foot problem.:)


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