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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Jim Cordes 01-09-2014 01:26 PM

Re: Over 50 Crossfitters Sign In
 
1/9 WOD
A. Hang Squat Snatch, 2 reps, 6 sets, rest as needed (15:00 cap)
75-75-95-95-95-105f
These remain so tricky. I just can't get bar up/me down fast enough with any kind of weight on the bar. Kept the weight low on purpose to try to nail them. Got 105 up to a power snatch, but could not catch it in the squat.

+
AMRAP 15:00
4 Turkish Getups (2R/2L)
14 Lateral Box Step up'n overs
200m Run

4 rounds + 4 TGU's + 2 steps
1.5 pood kettlebell, 24" box
Definitely pulling up the rear in class today. Got lapped by a number of people, including MikeMacSB who was rocking a 2-pood bell. Bastard; I mean, great work!

Link to whiteboard: [url]http://www.flickr.com/photos/93561498@N00/11860092596/[/url]

Claw

JT Kalnay 01-09-2014 01:50 PM

Re: Over 50 Crossfitters Sign In
 
@Jim, please considering trying split snatching, it is very effective for people in our demographic. All the Olympic gold medal winners did split snatch until 1956. 100% of them. So, it works. Sure you might only split snatch 97% of what you could snatch if you had a perfect overhead squat and could catch it low in the squat, but then again, you might do 150% of what you can safely do in a squat snatch... Might be worth a few tries.

Thursday January 9, 2014 (is it really Thursday already?)

held a goblet squat as long as I could (ALAIC)
held a front plank ALAIC
held a left side plank ALAIC
held a right side plank ALAIC
20 wall ball shots with a 6# ball

climbed 500 feet on the treadmill (set at 15% incline the whole time)

burgener warmup with empty hands
burgener warmup with 45# bar
5 easy C&J
5 easy snatch

I was nervous to try the C&J and snatch, but they went pretty good.
concentrating on technique.

Jim Cordes 01-09-2014 02:31 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for the tip JT, I will give it a try.

Claw

Bill Hoogsteden 01-09-2014 06:51 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
.5555556mi run
.1111111mi walk
100+ SUs
10 Air Squats
10 Leg Swings
10 Push ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 sit Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Burpees (Yay! Burpees!!) (30 Total!)
10 27# Presses
Burgener Warm Up
11 DUs (with 2-3 SUs in between)

[B]WOD:[/B]
3 RFT:
5 135# Clean & Jerks
10 Pull ups (As high as I can Get 'em!!)

3:06

[I]SERIOUSLY!?!?!? Each of these seemed to take FOREVER!! Now I kind of wished I went heavier... Oh well, at least my DUs are getting more consistant with less SUs in between!! ;)[/I]

Jim Cordes 01-10-2014 03:52 PM

Re: Over 50 Crossfitters Sign In
 
1/10 WOD
A. Backsquat, 15:00 to find 1RM
245
Malzone said depth OK. Failed at 255.

+
2000m Row F.T.
8:02.
16 second PR! :kicking0:

Wasn't feeling it when the alarm went off but saw it was one-rep max backsquat so decided to come in. Glad I did! BS felt strong and got a great tip on row (keep heels against foot pad and push from heels) from Rodrigo.

Line to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11878162864/[/url]

Claw

JT Kalnay 01-10-2014 07:50 PM

Re: Over 50 Crossfitters Sign In
 
Friday January 10, 2014

Rest Day, spent some time coaching rowing at CrossFit Legacy in Barberton. It's a nice facility and Brian is a good guy.

Shed 'O Pain on tap for tomorrow and Sunday.
Gonna to try to work just a little harder, while still being smart about my back.

JT Kalnay 01-11-2014 11:00 AM

Re: Over 50 Crossfitters Sign In
 
Saturday January 11, 2014

Playoff football on tap for this evening, Shed 'o Pain on tap this morning.

5 15# tgus on each side.
20 pass throughs

5x5 deadlifts with burgener warmups in between
135, 135, 135, 135, 155

4 rounds of cindy in 8 minutes, heart and lungs were good to go but my back didn't want to do any more pullups.

25 single unders on the jump rope, "jumping" approximately 1/4 inch to let the rope go under.

Jim Cordes 01-11-2014 02:26 PM

Re: Over 50 Crossfitters Sign In
 
1/11 WOD
Whole Life Challenge Prelims

7:00 minutes to complete:
800m Run
AMRAP
5 Pullups
10 Russian kbs
[B]6 rounds + 3 pull ups = 93 (1.5 pood bell)[/B]
[I]Thought I gamed this well and performed well. Ran pretty fast. All sets unbroken except last set of pull ups because of sweaty grip. I didn't chalk. Next time chalk after third round or so. Debated going heavy on bell but decided this should be more of a metcon so stayed with 1.5 pood.[/I]

<7:00 minute rest>

7:00 minutes to complete:
800m Row
5 Burpees
10 Wall Balls
[B]3 sets + 5 burpees + 1 wall ball = 51[/B]
[I]I counted for Ryan before I went and he said he gassed himself on the row, so I stuck with about a 2:05 pace or so. That seemed smart. Burpees one at a time as always, wall balls in sets of 5. Second rotation much harder than first.[/I]

[B]TOTAL 144.[/B]
I think this was a very good score. It will really be a test of WLC principals if I am able to make any significant improvement on this after 8 weeks.

Claw

PS. Based on JT's comment, spent some time during warm up on split snatch. Got 115 up easily, which is normally about as high as I can go. With more dedicated focus, I think I will see some bigger numbers soon.

JT Kalnay 01-11-2014 02:33 PM

Re: Over 50 Crossfitters Sign In
 
@Claw, Nice job working the split snatch.
Hopefully someone at your box can coach you up a little.
Key points: getting the front foot out front and to the side but keeping the knee behind the toes, getting the back foot out back and to the other side and getting up on the toe. At first, just try to split down so the bar is 6" lower than a muscle snatch. Over a period of months, you will be able to split down so the bar is 18" lower than a muscle snatch. Walking lunges and lots of repetitions of snatch drops and snatch balances with 65# on the bar are an excellent way to train, and can make a great metcon.

Saturday July 11, 2014
PM Session (training for Peru)
Walked 3.13 mi on 1/11/14'
541 elevation gain
under an hour
very promising
[url]http://www.mapmyrun.com/view_workout?w=460536473[/url]

Eddie Vargas 01-12-2014 09:58 AM

Re: Over 50 Crossfitters Sign In
 
Just found this thread and will be posting as I remember to. 51 in two weeks with beat up shoulders and knees but still grind as I can.

JT Kalnay 01-12-2014 11:28 AM

Re: Over 50 Crossfitters Sign In
 
Sunday January (not July, guess yesterday's post was wishful thinking) 12, 2014

TGUs, rolling, pass throughs, Bergener warmups.

Strict Presses
10x45
10x65
5x95
3x115
3x135
failed at 165

Push Presses
5x135, 3 sets

12-9-6 (not for time)
20# kb snatches
burpees (2014 burpees (fast) not 2013 burpees (slow))
20# wbs, 10' target, fast and unbroken.

Tried to do each subset as fast as possible to work explosive power and quickness instead of working "grind it out" speed.

Jump rope cash out, (about 30 singles and 13 dubs)

JT Kalnay 01-13-2014 02:28 PM

Re: Over 50 Crossfitters Sign In
 
Monday January 13, 2014

The only thing MapMyRun got right on this WOD was the time.
I guess it's not that accurate when you're walking up and down the same 35' hill over and over and over.
This walk was done in howling wind with driving rain.
[url]http://www.mapmyrun.com/workout/461949953[/url]

Jim Cordes 01-13-2014 06:44 PM

Re: Over 50 Crossfitters Sign In
 
1/13 WOD
A. 3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk, work up to a challenging weight for the complex in 12:00
145.
Failed at 155 HPC, which is the movement I figured would be my weak link.

+
4 rounds of:
15 Box Jumps, step down
20 Russian KBS
25 Wall Balls
rest 3:00
20:56. (Splits 2:50, 2:52, 3:00, 3:14)

Used 2 pood kettlebell. This was a tough WOD! After first round had to break KBS into 10's then 5's by last set. Wall balls were broken up from the beginning between 11's and 2's. When I am really tired it is so hard to achieve good ROM but I am always striving for it. Increasing split times tell the story.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11939165613/[/url]

Claw

JT Kalnay 01-14-2014 01:23 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday January 14, 2014

goblet squat and KBS warmup

squat clean practice to 95#

snatch practice to 95#

squat clean and jerk practice to 115#

did about 1/3 of a "normal" lifting workout, trying to be smart

very promising, one step at a time.

Cliff Miller 01-15-2014 08:10 AM

Re: Over 50 Crossfitters Sign In
 
late last week at the gym but don't have my notes with me. know that by after my saturday class i was happy that there were 4 football games on for the rest of the weekend. :D

monday

5 rounds for time

250 m. row
20 air squats

8:36

3 rounds

20 5 lb strait arm oblique twists
20 flat bench situps

5 lbs windmills 3 x 20

last nite


Bench Press: 3RM football bar 190


Incline DB Bench: 3x8 25lbs

DB Tri Ext.: 3x8 20 lbs

4 rounds of:
RM Supine Row 5,5,5,5
25 Incline Narrow Grip Push-ups

Pushdowns: 100 7 kg plate

Standing Rear Delt. (thumbs up): 8-8-8 5 lb dbell

3 rounds of: red band
50 Face Pulls
50 Pull Aparts

Jim Cordes 01-15-2014 01:21 PM

Re: Over 50 Crossfitters Sign In
 
1/15 WOD
"Nancy"
5 rounds of:
400m Run
15 Overhead Squats 95/65#
15:55

About 30 seconds off my best. I should have read my workout log before doing Nancy this morning because I think I lagged it too much both on the runs and on the squats. Dumped the bar forward by mistake on the first set, third set 10-5, wanted to break up the fourth set but Traver was taking a picture and I wanted it to be an action shot. Last set straight through also. My PR is 15:29,and if I run just a little faster and make sure to do all OHS sets unbroken, I should be able to break 15.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11969554903/[/url]

Claw

Pat Quigley 01-15-2014 03:32 PM

Re: Over 50 Crossfitters Sign In
 
Working my way back into shape. Started the Whole Life Challenge for the second time. After such a long lay off, I am really metabolically challenged.


Today after warm up and stretching,

5X5 Front squat: 135....175

21-18-...........3
Back Ext.
GHD sit ups
Thrusters w. 135

Scales: sit ups to parallel and push up in lieu of thrusters. 7:44. Good work out. Was able to move almost continuously.

JT Kalnay 01-15-2014 04:07 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday January 15, 2014

Successfully completed the online judge's course for the 2014 Open. So, while I won't be able to compete, I'll be able to participate as a judge.

Today's training for Peru. Four laps of Hogsback Lane up to the memorial in Rocky River Reservation (2.33 miles, 700' elevation gain, 700' elevation loss). When I can do this 20 times in a row I'll be ready! Right now my legs are like jello. Am thinking that tomorrow will be a rest day... [url]http://www.mapmyrun.com/view_workout?w=463545559[/url]

Bill Hoogsteden 01-15-2014 06:20 PM

Re: Over 50 Crossfitters Sign In
 
[B]10 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]11 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]12 Jan:[/B]
5 Burpees (Yay! Burpees!!)

[B]14 Jan:[/B]
55 Burpees (Yay! Burpees!!)

[B]15 Jan:
WU:[/B]
.444444mi run
100 SUs
10 Leg Swings
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Leg openers
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 sit ups
10 Burpees (Yay! Burpees!!)
10 Box Jumps
13 DUs (with 2-3 SUs between)

[B]WOD:[/B]
Diane (Modified)
21-15-9
225# DLs
Push ups

~12 min
[I]Found out my chronometer isn't working right! The last few WOD times are wrong!!:ranting2::shrug:

Nice work guys!![/I]

JT Kalnay 01-16-2014 12:36 PM

Re: Over 50 Crossfitters Sign In
 
Thursday January 16, 2014

Rest Day (calves and back are a bit dodgy after yesterday's hill-walking. The uphill is fine, coming downhill is tough on my joints...)

Cliff Miller 01-17-2014 08:39 AM

Re: Over 50 Crossfitters Sign In
 
JT where are you going in peru? one of my employee's took a leave of absence to travel down there. one of the more excited people i have seen leave on a trip. one of the places on my bucket list.

wensday


2 rounds for time of:
12 Floor Press 20 lb dbell
12 Box Jump (20")
12 Floor Press
12 Goblet Squat 16 kg
12 Floor Press
12 Lunges
12 Floor Press
12 Deadlifts 135 lb
12 Floor Press
12 Barbell Hip Bridge 135 lb

13:58

tweaked something in neck/shoulder and have had a couple of uncomfortable days dealing with it.

JT Kalnay 01-17-2014 07:54 PM

Re: Over 50 Crossfitters Sign In
 
Friday January 17, 2014

15 minutes easy rowing warmup.
500m for time, 1:40, very encouraging

Squat clean and jerk practice to 70kg.
Snatch practice to 60kg.

Very very very encouraging.

Then, watched New London come from 15 down with 2:40 to go to beat Conference leaders Plymouth with a buzzer beater three pointer. Very exciting.

Peru: 10 day hiking lodge to lodge on the Salkatnay trail from Cusco to Machhu Picchu (not the standard Inca trail).

Jim Cordes 01-17-2014 09:45 PM

Re: Over 50 Crossfitters Sign In
 
11/17 WOD
4 rounds of:
15 Front Squats (95/65#)
15 Push Press (95/65#)
20 Box Step ups (alt L/R) (24/20")
20 H.R. Pushups
30 Double unders
rest 3:00

Alternate order of movements each round (athlete's choice).

26:30
Box step ups, push ups, front squat, double unders 4:03
Push press, front squat, push ups, double unders, box step ups 4:29
Front squat, push ups, double unders, box step ups, push press 4:08
Double unders, push press, box step ups, front squat, push ups 4:50

Push presses were the toughest, then front squats.

Claw

JT Kalnay 01-18-2014 11:19 AM

Re: Over 50 Crossfitters Sign In
 
Saturday January 18, 2014

It was a little brisk in the Shed 'o Pain this morning (yes, that's frost/ice on the oly bar...)

Some kb swings, lunges, and pass throughs to warmup.

5 front squats at
45, 65, 95, 135, 155

Then watched the Lady Wildcats lose their 44th in a row...


Attached Thumbnails
Click image for larger version Name: frost on oly.jpg Views: 0 Size: 120.7 KB ID: 13144

Jim Cordes 01-18-2014 08:56 PM

Re: Over 50 Crossfitters Sign In
 
1/18 Saturday WOD
6 rounds for time:
6 kettlebell snatch, left arm
6 kettlebell snatch, right arm
6 overhead lunge, left arm
6 overhead lunge, right arm
6 toes-to-bar
6 Turkish Get Up, alt. arms
* Every 3 mins run 200 meters

29:30 with 1 pood kettlebell

Claw

JT Kalnay 01-19-2014 08:00 PM

Re: Over 50 Crossfitters Sign In
 
Sunday January 19, 2014

100 20" box overs
100 walking lunges
100 more 20" box overs
24:16

50 20# kbs

When I can do 1,000 20" box overs with 500 walking lunges in the middle in under 3 hours I'll know I'm ready for Peru. Not quite there yet...

Cliff Miller 01-20-2014 08:27 AM

Re: Over 50 Crossfitters Sign In
 
jt.....nice sounding trip....esp. going on the non standard trail part...:D

friday


AMRAP in 5 minutes of:
10 Russian KB Swings
10 Cal. Row

94 total

Rest 2 minutes....

AMRAP in 5 minutes of:
10 Deadlifts 135
15 Box Jumps w/Step Down 24

86 total
Weighted Sit-ups: 3x12 30lb dbell

Plank: 3x1min.

saturday


Zercher Squat: 3RM 255lbs

Deadlifts: 8-8-8 225-235-255

SS Step ups: 3x15/s 65lb s/s bar

Band Good Mornings: 100

1/2 GHD Sit-ups: 30-20-10

did yard work, built a deck, went and shot skeets and watched the seahawks advance to the super bowl......:pepper:

Pat Quigley 01-20-2014 10:00 AM

Re: Over 50 Crossfitters Sign In
 
good to see you guys around here. I have been out with bronchitis. fortunately or not I am also doing the Whole Life Challenge. Sticking to the food rules is not problemmatic----actually I am doing some research and learning more about Paleo and low glycemic eating.

I have substituted yoga for the WOD's. sort of the best, I can do or could think of.

Anyone hear about the Crossfit competitor who cracked his spine? The story on CNN was not specific.

Jim Cordes 01-20-2014 12:19 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1215316]Anyone hear about the Crossfit competitor who cracked his spine? The story on CNN was not specific.[/QUOTE]

Pat, you must not be on Facebook. It is all over social media. Terrible accident. The press is calling it a "CrossFit accident" and CFHQ is going crazy trying to explain it was not CF-sanctioned event like the Games. Sad, sad story.

1/20 WOD
A. 3 Position Power Clean, 6 sets, rest 1-2min
95-125-135-135-135-140
Barely getting 135 and 140 up from high hang.

+
3 rounds of:
400m Row and/or 40cal AD
15 H.R. Pushups
20 Box Step ups 24/20"
15 Push Press 95/65
50 Double Unders
rest 5:00
Note: increase pace every set (aka, 80%, 90%, 100%)

15:57 of work time.
Splits about 5, 5:15+, 5:30+
Last week we did a WOD with sets of 15 push presses @ 95 and my ROM was pretty poor on them, so I focused on doing these one at a time and properly. Unable to get a full set of 15 done but pleased with form. Push presses by far the hardest movement. Double unders in sets of 20-30, just too tired to go 50 straight.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12055903376/[/url]

Claw

JT Kalnay 01-20-2014 12:48 PM

Re: Over 50 Crossfitters Sign In
 
Monday January 20, 2014

Goblet squat mobility work.
Deadlifts (to 50% of pre-injury weight)
[url]http://www.coachseye.com/klGg[/url]

2.1 miles on the treadmill, gaining 600 vertical feet.

10 T2B (nearly every vertebrae adjusted on the first one!)

10 burpees (which were much worse than the 2.1 miles on the treadmill).

Cliff Miller 01-21-2014 08:33 AM

Re: Over 50 Crossfitters Sign In
 
Bench Press: 3RM football bar 192.5

4 rounds for time of:
20 3 Board Close Grip Bench 95 lbs
12 Toe Touches

4:29

Flat Bench Rear Delt.: 100 (2.5 plates)

saw my physio and got ims'd.....hip and back moving much better this morning

Jim Cordes 01-21-2014 11:11 AM

Re: Over 50 Crossfitters Sign In
 
1/21 WOD
A1. Close Grip Bench Press, 30X1, 4-5 reps, 4 sets, rest 1:00
A2. Mixed Grip Strict Pullups, tough set, 4 sets, rest 2:00 (alt grip per set)
95/8; 115/10; 135/7; 135/7

+
AMRAP 17:00
10x 10m Shuttle Run
3 Wall Walks
30 Medball V-Twists
8 rounds + 11

We seem to have entered a phase of long grinder WODs. Nothing fun about wall walks and medball V-twists. Special thanks to Coach Tom for shouting out "10 minutes left." Might as well have shouted "this will never end and you will spend the rest of your life doing this."

Claw

JT Kalnay 01-21-2014 01:37 PM

Re: Over 50 Crossfitters Sign In
 
Ten minutes left = This Will Never End!!!! Good one.

Tuesday January 21, 2014

Goblet squat warmup
Bergener warmup with 2# dumbells
Bergener warmup with 45# bar

Snatch practice to 115#
Squat clean and jerk practice to 115#

Press and Pull, For Time
25 dumbbell presses each hand at 20#
25 lat pulldowns to waist 40#
20 dumbbell presses each hand at 25#
20 lat pulldowns to waist 50#
15 dumbbell presses each hand at 30#
15 lat pulldowns to waist at 60#
10 dumbbell presses each hand at 35#
10 lat pulldowns to waist at 70#

(timer manlfunctioned, but these were unbroken except for moving between exercises. There was a big puddle of sweat and my heart rate still hasn't recovered).

Bill Hoogsteden 01-21-2014 07:07 PM

Re: Over 50 Crossfitters Sign In
 
[B]18 Jan:[/B]
5 Burpees (Yay! Burpees!)

[B]19 Jan:[/B]
55 Burpees (Yay! Burpees!)

[B]20 Jan:[/B]
30 Burpees (Yay! Burpees!)

[B]21 Jan:
WU:[/B]
.3333333mi run
100 SUs
10 leg swings
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!)
10 Hip openers
10 Pull Ups
10 Burpees (Yay! Burpees!)
10 Hip closers
10 sit ups
10 Burpees (Yay! Burpees!)
10 27# Presses
11 Dus (with 2-3 SUs in between)

[B]WOD:[/B]
Open 11.2 with HR Push Ups

15 Min AMRAP:
9 155# DLs
12 HR Push Ups
15 24" Box Jumps

4 rounds + 8 DLs + 2 HR Push Ups

[I]I did 5 rounds in 1 Apr 11. I don't feel I worked as hard as back then, but it wasn't HR Push Ups & I had to keep track of my rounds, which lost time. Also, I stepped down from the box. That slowed me also.[/I]

Alden Hingle 01-21-2014 08:08 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1215316]good to see you guys around here. I have been out with bronchitis. fortunately or not I am also doing the Whole Life Challenge. Sticking to the food rules is not problemmatic----actually I am doing some research and learning more about Paleo and low glycemic eating.
[/QUOTE]

Pat - since diabetes runs in my family, I have tried to "eat healthy" over the years (zone diet kind of approach). When my wife had to go gluten-free two years ago, I decided to cut out the gluten too and to start low glycemic eating. It has worked well for me; my A1c (marker for sugar attached to red blood cells and one of the indicators of future diabetes risk) dropped from 5.7 last year to 5.3 this year.

1/20
WU: 1 mi dog walk; pistol practice; dynamic stretching; pullups X5X6; press 45 X10/ 60, 75 X5
Lift: Press 75, 90 X12/ 95 X 9, 5 reps
WOD: 3 RFT - 25# KB swings X20/ 6 pull-ups 4:12
Cash out: 25# KB swings X20; Burgner warmup; 20:00 bike trainer

1/21
WU: Row 800m; dynamic stretching; pull-ups X4X6; deadlift 45 X10/ 75, 90, 115 X5
Lift: Deadlift 120, 135, 145 X12
Assist: 45# front squats X10
Cash out: 4 rounds - 25# seated KB twists X10/ 25# KB swings X20

Cliff Miller 01-22-2014 07:42 AM

Re: Over 50 Crossfitters Sign In
 
5 rounds for reps of:
30s on/30s off
Lateral Wallballs 20lb ball
Ring Rows
Goblet Squats 20 kg kb
Russian KB Swings 20 kg kb

327 total reps


Dimel Deads: 3x15 135lbs was gassed from the above

Plank on elbows: 1min.-1min.-1min. (chain) 5/8" chain...got the full 1 minute for each

Decline Weighted Sit-ups: 1x max reps 10 w/20 lb dbell

and got some great news .....squamish b.c. (the town i live in) was named the best place to mountain bike in canada....which now fully validates the 20 plus years i have donated of my time to creating this mountain biking mecca :broc:

JT Kalnay 01-22-2014 11:01 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday January 22, 2014
8 Fahrenheit

Five laps of Hogsback Lane in an hour.
Total elevation gain 872 feet.

When I can do 15 laps on three consecutive days I'll be ready for Peru.
[url]http://www.mapmyrun.com/view_workout?w=468496099[/url]

Pat Quigley 01-22-2014 03:10 PM

Re: Over 50 Crossfitters Sign In
 
Alden thanks for the feedback. first day back at the gym. Very light. Long warm up, static and dynamic stretching. 3X10 BP w. 135, 3X 5 Front Squat w. 135, 3X5 BS w. 135. More stretching on roller. Somehow pulled a back muscle playing w. 2.5 y.o. grandson. This is more painful than expected.

Cliff Miller 01-23-2014 08:04 AM

Re: Over 50 Crossfitters Sign In
 
ah pat.....those dang 2 1/2 year old grandkids eh? :D hope you get better soon. those pulled back things are never comfortable.

last nite

10 rounds
300m row
1 minute rest

19:34 (33 year old firebreather buddy texted me afterward that his time was 19:14. so i asked him how he felt beating an old man by only :20 seconds :rofl:)

150 red band chest pull apts

100 s/s bar standing obliques

JT Kalnay 01-23-2014 10:51 AM

Re: Over 50 Crossfitters Sign In
 
Thursday January 23, 2014

7F, -10F with wind chill, driving snow, ice everywhere.

REST DAY
(rowing and Oly lifting on tap tomorrow at 1513)


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