Re: Over 50 Crossfitters Sign In
 

Thanks for the props. I am blessed to have such great kids.
[B]Jim[/B] if I am there long enough I might, but most likely just moving furniture in Monday then taking off to visit my Mom in SLO. I need a rest day anyway since I skipped my rest day Thursday, 3 WODs in the last 2 days.

6-18-10
WOD 1 @6am

4 rounds for time:
-row 500 m
-run 400 m

[B]Time15:35, rows 1:47,1:50,1:51,1:47[/B]

WOD 2 @3pm

"Filthy Fifty"

[B]Time 26:14[/B], beat my previous time of 32:30 by 6+ minutes (from July 2009).

Re: Over 50 Crossfitters Sign In
 

Terry,

Solid work on the rows....really consistent despite the running in between!

Props on the 6+ minute PR - that's awesome!

Re: Over 50 Crossfitters Sign In
 

Happy father's day to our dads here. To everyone else, find a nasty girl and do 'er hard!

Re: Over 50 Crossfitters Sign In
 

06.18.10:

Work at property— hauled 50 lb. sack of corn about a mile, switching arms.
Cut grass wearing 30 lb. weight vest

06.19.10:
Month 4, Week 3, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x170
3x200

STRENGTH:
DL
5x255
3x290
1x325 ([B]F-2[/B])

WOD:
Tabata Lunges 9, 9, 9, 9, 9, 9, 9, 9
35 K-to-E

Re: Over 50 Crossfitters Sign In
 

[quote=Pat Quigley;799413]Happy father's day to our dads here. To everyone else, find a nasty girl and do 'er hard![/quote]

Thanks, Pat! You too. And Coach Nic had "Helen" waiting for us at our box today.....Small class today, but we kicked her butt!

Re: Over 50 Crossfitters Sign In
 

[B]06.19.2010-Saturday[/B]
Short on time, wedding today.

Warmup: Row 500, pushups, situps, squats, overhead squats, shoulder mobility and stretch
[B]
WOD:
Filthy Fifty[/B]
For time:
50 Box jumps - 24" box (20"box)
50 Jumping pull-ups
50 Kettlebell swings - 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45# (30#)
50 Back extensions
50 Wall ball shots - 20# (14#)
50 Burpees
50 Double unders
[B]30:10 Rx 16kg KB, 45#PP, 16# ball[/B] 3 minutes slower than my last one. Everything was great till K2E - the rips slowed me down some. Burpees just sucked, tough to get the DU going.

Re: Over 50 Crossfitters Sign In
 

[I][B]100619 SATURDAY

CF Sonora Warm-up

Skill / Strength work Pre-WOD: [/B][/I][B]Handstand holds and L-sit practice: Approx. 15 minutes.

[/B]Tried several hand stands, feet against the wall, finally got [B]3 - - held about 10 sec each. PR!
[/B]L-Sits: 3 X 10 sec. approx.
[I][B]WOD: "Helen"
[/B][/I][B]3 Rounds for Time of:
[/B]400m Run
21 Kb Swings 1.5 Pd / 1.0 Pd. [B]---> 1.0 Pd.[/B]
12 Pull-ups
[B]TIME= 10:27
[/B][I]First regular Helen. Last two previous done with rowing (torn hamstrings) - - can't locate previous log entries for time comparisons. Used 1 pood Kb instead of as Rx'd due to tendinitis in right elbow.[/I]

Re: Over 50 Crossfitters Sign In
 

Deb, PR or not, great FF.:notworth:

At group today, we did an extended Tabata. 6 exercises, record total reps per exercise.
Push ups: 99
Squats: 231
Sit ups: 67
Pull ups: 40
DB Swings w. 35#:68
Row: 733meters

Fourth row work this week! Any advice on where to place the toe strap? How many holes above set point for size 12 shoe? I've experimented w. 2,3,4 empty rows and cannot decide which is most efficient.

Re: Over 50 Crossfitters Sign In
 

[B]6-16-10[/B]
WU: C2 1600m/bar OHS/ring dips/scapula push ups/85# BPx25/kick outs/DH pullups/pass throughs

DL
85x10/105x10/125x10/145x10
185x5/205x5
225x3
245x1
275x1

Just plum ran out of gas and realized I wasn't getting anywhere near my 1RM today.

[B]6-17-10[/B]
WU: SU/chinups/burpees/45# plates farmers walk
On the minute for 8 minutes PP 85% of 1RM (125#)
rest 3 minutes and then,
On the minute for 8 minutes
5xKB swings (50#)
5xGoblet squats (50#)
5xclapping pushups

[B]6-18-10[/B]
Active rest day at the pool
Fin 500m in old school military rocket fins, 12:51
Crawl 1000m, 25:47
Sprint 25mx8, at the end of each sprint get out and do 15 pushups and 15 4-count flutter kicks, 10:16

Re: Over 50 Crossfitters Sign In
 

[quote=Pat Quigley;799517][I][B]Any advice on where to place the toe strap? How many holes above set point for size 12 shoe? I've experimented w. 2,3,4 empty rows and cannot decide which is most efficient.[/B][/I][/quote]
Pat,

Great Tabata work! 231 squats? WHOA!

My understanding is to use the set of holes on each foot plate which will place the strap over the laces of your shoes......I wear size 10s and generally use the 5th row (second from the bottom) of holes.