Re: Over 50 Crossfitters Sign In
 

Still sore from the last two days!

[B]WU:[/B]
400 m run
10 leg swings (each leg, both directions)
10 Push Ups
10 45# Presses

[B]WOD:[/B]
For Time:
75 Double Unders [I]Subbed 225 SUs.[/I]
65 Air Squats
55 Pull-Ups
45 AB Mat Sit-Ups
35 Overhead Squat (#75/45)
25 Summo Deadlift High Pull (#75/45)
15 Over the bar Lateral Burpees (Yay! Burpees!!)
5 Muscle-Ups [I]Subbed Jumping MUs[/I]

25:37 at 5 JMUs
26:07 with 10 JMUs

[I]This was a LOT of work! The Air Squats were brutal and while I was able to do several subsets of 5 pull ups in a row, I was down to 1 at a time by the last one![/I]

Re: Over 50 Crossfitters Sign In
 

Hey Bill, good work on the "grinder".

Yesterday was wave 2 of Wendler BS: 3X 255, 270, 290.
3X10 leg curls
3X10 leg press

Today I did freestyle intervals in the pool.

Re: Over 50 Crossfitters Sign In
 

Thanks, Pat!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull ups

[B]WOD:[/B]
For Time:
10 Thrusters (#95/65)
1 Back Squat (#95/65)
9 Thrusters
2 Back Squat
8 Thrusters
3 Back Squat
7 Thrusters
4 Back Squat
6 Thrusters
5 Back Squat
5 Thrusters
6 Back Squat
4 Thrusters
7 Back Squat
3 Thrusters
8 Back Squat
2 Thrusters
9 Back Squat
1 Thrusters
10 Back Squat

14:51

[I]This was a scorcher!! The thrusters were brutal. I had to break up the thruster reps into subsets until the last 3 rounds. The back squats were a rest, but I could feel them by last two rounds. I guess I could have gotten a faster time if I could've kept holding on to the bar. Still, I wasn't the slowest time on the board.[/I]

Re: Over 50 Crossfitters Sign In
 

Hey Bill, actually, all your WOD's seem like grinders to me! Pretty good time on that last one.

Bench day for Wendler Wave 2:
3X 185, 195, 210.

Assistive:
3X10 bend rows 185...205
3 rounds not timed: 5 dips/5 pull ups.

Re: Over 50 Crossfitters Sign In
 

Friday August 22, 2014

Walked 2 miles


Saturday August 23, 2014

CrossFit Mobility Cert (didn't meet my expectations)

Re: Over 50 Crossfitters Sign In
 

Sunday August 24, 2014

Watched KB swings 4001-4500 of the 10k KB challenge by my training partner. His KB seems to be getting larger...


Did 20 minutes of constant motion under light tension.
5x65# deadlifts, 10x10#kb curls, 10x10#kb presses, 10x10#kb snatches, 10x10#kb swings, 3 pullups, 5 rounds.

GHD stretching.

10 TGUs with 10# kb

The 10 pounder was perfect for rehab. Enough to get me sweaty and to pay attention, not enough to re-injure.

So I think I've decided to go back to my split style of movements.
The Oly shoes and squats are just too much on my hips and pelvis.
I went looking for instructional videos and found these three amazing videos.

[url]https://www.youtube.com/watch?v=h32BVGSIhSs[/url]
[url]https://www.youtube.com/watch?v=jXZ3LtRVdig[/url]
[url]https://www.youtube.com/watch?v=t3KkZfRCuPs[/url]

The third lift is practically unbelievable! Watch his left hand. It starts out in reverse deadlift and he has to flip it to catch it at the top!!!

Re: Over 50 Crossfitters Sign In
 

Monday August 25, 2014

Warmup
Goblet squat hold, pass throughs, hip flexors, ankles, walking lunges, overhead walking lunges.

Snatch Practice
10xPVC
10x31#
10x65#
5x95#
5x135#
1x140#

Did all these split style wearing sneakers, instead of squat style wearing Oly shoes. This was MUCH easier on my hips and back.

Snatch Deadlifts
3-3-3-3-3
135-185-185-185-185

Am going to go back to single lifts on single days during the week with an accessory and then try for training weight on Saturdays with my coach.

Re: Over 50 Crossfitters Sign In
 

Deadlift day. 3X 275,300,320.

Assistive exercises: 5X10 leg presses, 5X 10 hamstring curls.

Re: Over 50 Crossfitters Sign In
 

Pat, They sure grind me down!! ;)

[B]WU:[/B]
500m row
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull Ups
10 Abmat sit ups

[B]WOD:[/B]
5 rounds for time:
10 wall ball shots (20/14)
15 toes to bar
400m run with a kettlebell (53/35)

Rx
38:31

[I]I knew this was going to be bad when the times on the board were above 23 min!! One of the guys was in the middle of it when I got to the box. It looked tough. He told me to hoist the KB on my shoulder & walk. I did the 1st set of WBs straight, but the TTBs went in 4 subsets. The KB runs(walks) I was able to carry the KB on my shoulder for about 100m (a lap around the Basketball Court). I shifted the KB while on the run. I could feel my hammies by the end of the last round! Slowest time on the board, but at least I got it done!![/I]

Re: Over 50 Crossfitters Sign In
 

great work as usual guys! like i expect anything less

busy few days, mechanical problems on 2 vehicles and just plain life......

last nite


Mega Bow Box Squat: 8x2 red bands 170 lbs total wt


Concentric Good Morning: 3RM 150lbs

SS Step-ups: 3x10/s 150 lbs

Dimel Deads: 2x20 135lbs

3 rounds of:
1/2 GHD Sit-up Hold
1:05, :46, :39