CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

John Burch 03-22-2012 05:55 PM

Re: Over 50 Crossfitters Sign In
 
that Pat is one very strong Man I'm glad he posts with us
Jack hope ya feel better by Sat

12.5 games WOD 78

not what I was looking for, but I need to build a bigger motor for next year

m/57/180

Bill Hoogsteden 03-22-2012 08:02 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Helen M Brennan;1045871]we have a few over 50 at CF brisbane. I am the oldest at the 12 midday group, there is a gentleman who has more life experience than i in an earlier group... he is awsome.

we have a masters WOD on Fridays and have our own facebook page, plus have just arranged our own T-shirts.. because we are all so awsomely cool ( as well as modest :D) youngsters are now asking to join.. foolish creatures wishing the years away like that..

still the "Old Dogs" have the ability to learn new tricks

H[/QUOTE]

:rofl: Love it! It was just a year ago that I did my 1st headstand. Something I could NEVER do in my youth!! I feel CrossFit has gotten me in the best shape of my life!

BTW I'd REALLY like to snag one of those T-shirts!! :D

[QUOTE=John Burch;1046171]that Pat is one very strong Man I'm glad he posts with us
Jack hope ya feel better by Sat

12.5 games WOD 78

not what I was looking for, but I need to build a bigger motor for next year

m/57/180[/QUOTE]

JB - You are the man! Awesome job!!!

Tim- Is your wife challenging you?!?!

Tim, Cliff - What's this "Snow" you speak of? My buddy in Montreal told me it hit 80 this week.

Jack - Hope you feel better! Had a bug like that several weeks ago. 36 hours of being useless!

[B]WU:[/B]
400m run
20ft High Knees
20ft Butt Kickers
20ft Walking Lunges
20ft Spidermans
20ft Hip openners
20ft Hip Closers

Mobility Stuff [I]REALLY Helped!![/I]

[B]WOD:[/B]

Open WOD 12.5
90# Thruster/C2B Ladder:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups

29 reps

[I]So disappointed. Last year, I did 39. 10# less yet 10 reps less. The Thrusters were easy. Could've done them all day. Couldn't get my C2B Pull Ups, which I had last year!!
Doing Angie yesterday didn't help either. That's my story & I'm stickin to it!![/I]

Tim Randall 03-22-2012 10:31 PM

Re: Over 50 Crossfitters Sign In
 
Managed 62reps on 12.5 this morning and was totally spent at the end! :yikes: I taped the daylights out of my wrist and it kinda hindered my ability to rack properly in the squat (not an excuse) because that darn weight got heavy as heck due to my lack of consistant proper technique to keep the bar moving up! The Chest to bar's were my strong point as I was able to do them unbroken until the last round.
I JUST LOVE HOW CF SO VIVIDLY BRINGS OUT OUR WEAKNESSES AND either we GET HUMBLED or get GAGGED!

William--I am with you it is always great to read both John B's and Pat Q.'s posts--those guys ARE THE EPITOME OF mature fitness!!

and yes my wife is challenging me! (she gave me know pity after todays "thruster WOD") after I scaled the same WOD for her yesterday (guessing that we would be doing thrusters/and Pull-ups)---she suggested I "quite whining and take the garbage out and down to the road!:ranting2:---She rowed 1k, did 30 minutes of Pilates and rowed another 1k while I was laying on the floor gasping for air after 7min!!:rofl:

Jack, hope you are sleeping when this posts and have kicked that bug!

Helen, You are right on! I get a lot of opportunities to laugh at myself (like yesterday when I came out of the restroom and (luckily noticed) that I had my favorite workout shirt on "inside out and backwards" and was thinking to myself that "I must have gained some muscle mass as my shirt didn't fit like the last time I wore it":confused::confused:

Helen M Brennan 03-23-2012 01:04 AM

Re: Over 50 Crossfitters Sign In
 
It has been a difficult week ... but it is now Friday and i am still walking, and breathing so it is a win alli need to do now is wake up tomorrow morning.;)
MON:
Elizabeth:
21-15-9
clean 25kg
subbed pushups for ring dips.
14.06.. inc weight by 5kg. still have left shoulder giving me curry.. sigh.

Tue:
groomed 5 maremma sheepdogs and did 60min cardio

WED:
CF Total:
back Squat 55kg ( PB
Shoulder Press 32.5 kg ( should have gone for 35kg instead of 37.5 which i failed)
Deadlift: 67.5pb
105kg sad sort of total but it is a total.

Thursday: local gym for the workout you do when you dont do a workout LOL

Friday:

Rxd women 60+
score 33!!!!!!!!!!!!! slow as a wet week with my pullups cos i cannot for the life of me kip.. its on my list for the next 12 months.

Thrusters 25kg
pullups: chin over bar

So in summary: I can now cross off one item on my bucket list: "enter the CF open and rx all WODs." done

go hard for 12.5 everyone
well done those who have now completed the open 2012.

cheers

helen

Jack Davis 03-23-2012 07:19 AM

Re: Over 50 Crossfitters Sign In
 
Thanks everyone for your thoughts and prayers!

Feeling better today but not 100%.

Got a good night of medicated sleep. Light work today followed by 12.5 tomorrow.

You folks are always an inspiration.

Jim Cordes 03-23-2012 11:35 AM

Re: Over 50 Crossfitters Sign In
 
3/23 WOD

CrossFit Open WOD 12.5
AMRAP 7 Minutes
3 Thrusters (100#/65#)
3 Chest to Bar Pull Ups
6 Thrusters (100#/65#)
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
And onward for the whole 7 minutes.

65 (Four rounds plus 5 thrusters). (2 or 3 no-reps on C2B.)
This is six reps better than last year, but I think I have more in the tank. I have never redone an Open WOD but think I might redo this one tomorrow morning. Way too much rest. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7008438919/[/url]

Claw

Pat Quigley 03-23-2012 12:26 PM

Re: Over 50 Crossfitters Sign In
 
Jack, I hope this post finds you feeling better. Honestly, if you have a fever, rest. That competitive spirit is so strong in each of us that it is a life long struggle to master it. I am still a work in progress. When I had my MI doing the Amazing Grace in the Barbells for Boobs benefit, I realized that I need to find some new operating gears. My crossfit buddies and coaches have helped me start to rebuild my strength and get my endurance back.

Deadlift day: 3X 360, 395, 445.
Assist: 5X10X265.
5X10 Knees to elbow on rings.

Walk 2 miles.

Bill Hoogsteden 03-23-2012 05:03 PM

Re: Over 50 Crossfitters Sign In
 
Helen - Nice CF Total!! Congrats on the BS PB!! Outstanding on 12.5 too!! Liked your Thursday Workout too!! :D My problem with going to a non CF setting is all the questions people (AKA "the Straits") ask WHILE I'm doing a WOD or stuff like Handstands, etc. ("What are you doing?!?! What are you doing?!?")

Claw - What a beast!!

Jack - Listen to Pat!! GREAT advice!!

[B]WU:[/B]
400 m run
3 rounds
10 Push Ups
10 KBS (24 kg)
10 Air Squats

[B]WOD:[/B]
"The other Total"
Max rep:
Clean (Power or Squat)
Bench Press
OHS

155# Clean
225# Bench
115# OHS

[I]Felt kinda ragged today. Still blaming "Angie". :D Tried to Clean 175, but couldn't get it. BP was tough. My balance on the OHS was off. Ended up dropping it on my water bottle, destroying it. That water bottle had sentimental value, since it was the one my buddy, roberts, snuck the plastic cockroach into..[/I]

Best of luck on 12.5!!

Deb Weber 03-23-2012 06:14 PM

Re: Over 50 Crossfitters Sign In
 
I STILL dont understand the scoreboard. if all the people have a score for all the wods, are the standings final???
HAVE MY FINGERS CROSSED FOR YOU GUYS! You all did AWESOME!! :pepper::pepper::pepper:

Tim Randall 03-23-2012 06:42 PM

Re: Over 50 Crossfitters Sign In
 
Jack, glad you are feeling stronger, I too hope to redo 12.5 tomorrow (evening) if I can get a few more together to make it worth turning on the lights. Went in this morning to test my legs and Arms and found out I was pretty tight still (went for a 3 mile run this afternoon) and it felt pretty good!
I applaude all that completed all the open workouts Rx giving it all they have and feeling good about whatever they posted!!--

Nice work Helen!!

Have a great weekend everyone!!

Cliff Miller 03-23-2012 08:20 PM

Re: Over 50 Crossfitters Sign In
 
:broc:
tonite modified 12-5 in 7 minutes

3-150 lb saftey squat bar squat
3-110 lb stone lift to thighs (kinda like a deadlift but with a 110 lb smooth round concrete ball
6
9
ect

71 reps....and very glad it was over

william snow is now a distant memory for me it was 14 celcisus today, the crocuses are blooming, i have a 10 lb pork belly, 8 lb beef roast and 2 full racks of pork ribs on the smoker just because it seemed like the right thing to do tonite.....:broc:

Alden Hingle 03-23-2012 08:20 PM

Re: Over 50 Crossfitters Sign In
 
Tim - Understand about being challenged by SWMBO. When I met Jan, one of our first dates was a hike. As I chased her up Little Devil Stairs in the Blue Ridge (not very successfully), I realized I either needed to work out more often or find someone else to date.

Jack - Get better. Agree with Pat; rest is the best choice to beat the bug.

Claw - Good luck on the redo!

Pat - Every time I think I'm too old or too injured to improve, I read your posts. I like you proving me wrong!

Bill - Nice work on the total. Glad the only thing you broke when you lost your balance was a water bottle, sentimental value or not ....

Helen - Nice work on the WODs. I didn't do any of them as Rxed; good on you!.

Wish we had the "snow problem" here. We encountered temps in the high 40s in the high country. Made for snowcrete in the mornings and slush in the afternoons on the slopes.

3/21/2012 Skiing at Breckenridge. 29K feet of vertical.

3/22/2012 Skiing at Vail. 25k feet of vertical. 3 sets of 35# KB swingsX 20 reps and pushups X 20 reps (not for time).

3/23/2012 KB snatch and Pull-ups

Warmup: Rw 500m; 100 single unders; double under practice; Abmat sit-upsX30; shoulder press 45X10, 75/95/110X5, 75X10

Workout: 5 RFT
25# KB snatch, left armX10
25# KB snatch, right armX10
Assist pullupsX10
8:26

Cashout: Rope climb practice. Note to self. Rope climb practice after 50 pull-ups isn't a great idea. ;-)

Jack Davis 03-24-2012 07:05 AM

Re: Over 50 Crossfitters Sign In
 
Great Job everyone.

Pat- words of wisdom :thanx:.....I will be working at a different speed today. 12.5 at high noon.

Feel pretty good but just looking to get on the board and complete all workout as Rxd.

Never done this before but I think it will be very similr to Fran which is 90 reps total... my best time ever is 6:55....but that is not chest to bar and not 100lbs thrusters. I am not real thrilled at the prospect on the reps going up instead of down.:yikes:

Really had alot of fun doing the Open this year. Congrats to everyone who competed.

Cliff Miller 03-24-2012 08:46 AM

Re: Over 50 Crossfitters Sign In
 
this morning another darn ladder

3-6-9-.....

225 lb dead lift
135 bench press

65 reps

keep up the great work everybody and get out and enjoy your weekend:run::run:

Jim Cordes 03-24-2012 11:20 AM

Re: Over 50 Crossfitters Sign In
 
3/24 WOD

CrossFit Open WOD 12.5 (Second try)
AMRAP 7 Minutes
3 Thrusters (100#/65#)
3 Chest to Bar Pull Ups
6 Thrusters (100#/65#)
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
And onward for the whole 7 minutes.

70 (Four rounds plus 10 thrusters).
Glad I redid it. Five more reps than yesterday. Told myself and my counter, do NOT let me rest with my hands on my knees. Cut rest time down, even as I took more frequent rests. Quick intense bursts of a few reps, quick rest, rinse, repeat. Very pleased.

Claw

Jack Davis 03-24-2012 12:08 PM

Re: Over 50 Crossfitters Sign In
 
Claw- ya beat me by 2. I got 68 on12.5.

Felt pretty good before and suprisingly after. Felt like I rested too much.

Thanks for all your thoughts and prayers...I think I'm on the mend.

Great job everybody!!

Tim Randall 03-24-2012 11:32 PM

Re: Over 50 Crossfitters Sign In
 
Nice work everyone on 12.5 (congrats to anyone doing it over and gaining ground!

Jack--Way to go!--glad that crud didn't keep you from doing 12.5


My wife asked me last night what her WOD was for this morning and I with a sneaky grin said we were going to "Tabata this" (she asked what the heck that was so I explained-the program to her and scaled her work to 4rnds
Tabata, row, air squat, pull-up, pushup, situps

She did great for her second week of CF and having never worked out before!
I was feeling guilty just watching so I agreed to do the whole 8rds RX after her
row-895m
AS-18,15,15,15,15,13,13,16
PU-13,7,10,9,10,10,10,10,
Pushups-12,11,9,7,7,8,10,10
Situps-12,12,11,10,10,10,10,10

Went to the box tonight at 7pm and redid 12.5 and only go 60 reps (just didn't have the legs)
Actually felt I did much better on the thrusters as my form was much better!

ALREADY LOOKING FORWARD TO GETTING STRONGER FOR NEXT YEARS OPEN!
Tomorrow is Rest day!!

David Cahn 03-25-2012 04:28 PM

Re: Over 50 Crossfitters Sign In
 
Nice job everyone. I got 53 on 12.5. The open was a humbling experience for me but a good one. More excited than ever to continue Xfit and improve!

Mark Levy 03-25-2012 04:59 PM

Re: Over 50 Crossfitters Sign In
 
well..12.5 definitely brought me back to earth. Never did C2B and I was out of town all week so could not really practice...came in to the box this morning and squeezed out "17"..I had the height but not the flexibility so definitely have my homework assignment.

Overall, the Open was an awesome experience. I almost did not signup..it was a very last minute thing and very glad I did..I learned a lot about myself and loved the energy that everyone puts into these WODS.

Crossfit is so varied and there are so many skills it really takes time and work and its awesome to see the types of numbers people my age put up...it give me hope and inspiration to carry on.

So tomorrow is a new day, bring it on!

Mark

Helen M Brennan 03-26-2012 05:20 AM

Re: Over 50 Crossfitters Sign In
 
well i am in awe of all the posters here!

now that the 2012 open is over what plans are being hatched for 2013???????

helen

Jim Cordes 03-26-2012 12:29 PM

Re: Over 50 Crossfitters Sign In
 
3/26 WOD

1 Clean and Jerk (135#/95#)
1 Round of Cindy (5 pull ups, 10 push ups, 15 squats)
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
...
All the way up to 10 Clean and Jerks, finish with one last round of Cindy.
(Programmed by Zeb)

38:37 as Rx’d.

Am I the only one who noticed this is nearly two full Grace’s with a half Cindy mixed in for fun? And squat cleans, too, not power cleans? And each round there are MORE squat cleans? Made it through the round of 6 with legitimate squat cleans, then transitioned to power cleans plus front squats, because front squatting out of the squat clean catch was just too deep and too much. Each of the cleans was done one at a time. Did all Cindy sets unbroken.

That’s 55 squat cleans @ 135# plus 50 pull ups plus 100 push ups plus 150 squats for those of you keeping score at home.

Claw

Alden Hingle 03-26-2012 01:13 PM

Re: Over 50 Crossfitters Sign In
 
Good job everyone on the Open.

3/25/2012 Shoulder ROM and road bike ride (23 miles)

3/26/2012 Deadlifts

Warmup: 100 single unders; Abmat sit-ups/ back extensions/ 35# KB swings10X3; shoulder press 45#X20X3; pull-downs 65#X20X3

Workout: Deadlifts
45#X10
135, 205, 255, 290 (PR) X5
185 X 10

Cash out: Double under practice. Managed ten of them today. Felt like I was on fire. ;-)

Managed to overdo it on my shoulder during my workout a couple of days ago. Going to back off to things that I know don't bother it in hopes that whatever I did is not permanent.

Pat Quigley 03-26-2012 02:23 PM

Re: Over 50 Crossfitters Sign In
 
got to catch up on posts:

Saturday, 120324:
Strength: Press: 3X145,165,185

WOD: Group of 3 or 4. AMRAP for 20 minutes:
rope climb
sledge hammer
flutter kicks
Snatch w. 45# plate.
200m run/walk w. 60#sand bag.

Rules: sand bag carrier completes the 200m and everyone in team switches.

366 reps. Fun,fun,fun

Monday, 120326
Strength: Back Squat: 5X 265, 3X315, 1X355 (3R's completed).
5X10X225.

still sore from 5 mile walk yesterday--needed allot of mobility work to decide whether I would lift today or not.

Helen M Brennan 03-26-2012 03:38 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Helen M Brennan;1046231]Tue:
WED:
CF Total:
back Squat 55kg ( PB
Shoulder Press 32.5 kg ( should have gone for 35kg instead of 37.5 which i failed)
Deadlift: 67.5pb
105kg sad sort of total but it is a total.

helen[/QUOTE]

gosh it was a sad sort of week.. i cannot do simple addition...my total was 155kgs not the 105.. well at least it is 50kg greater
now back to school for some arithmetic

cheers

H

Bill Hoogsteden 03-26-2012 06:38 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Claw, What's this with those ladder WODs?!?! Awesome Jobs BTW!!

Helen, My plan is to Kick @$$ & Take names!! :D (DU & Pull Up Practice!!) New bracket this year yet some challenges!

Everyone - NICE Work on 12.5, Dirty Fran!!

The Afterburners came in 9th in our region! So we're going to the regionals!! 2nd year in a row!!

[B]WU:[/B]
400m run
3 rounds
10 Air Squats
10 Hollow Rocks
10 Supermans

Mobility stuff [I]Could REALLY feel it with my squats!![/I]

[B]WOD:[/B]
5-5-5-5-5 Back Squats

185#-205#-225#(3)-225#(2)-185#
[I]
205 was a 5 rep PR. Last time I tried it, I only got 2! At 225, my right knee started feeling weird & I couldn't finish the 4th rep, the 2nd attempt wasn't any better. Good thing that without the weight, my knee felt better & the last set of 185 was easy. Better safe than sorry!![/I]

[B]AfterWOD: [I]5 hours later[/I][/B]
500m row
50 walking lunges
600m run
[I]Could feel my knee! A little DOMS.[/I]

John Burch 03-26-2012 07:05 PM

Re: Over 50 Crossfitters Sign In
 
Hope everyone had as much fun with 2012 open as I did, I didnt fair as well as I would have liked. but at the end of of the day we are just working out, thats not to say however that I don't plan to train and bust my *** for next years open

3/26 wu run 1200m
skills work and pushups
and DUs

WOD 6 rounds
10 SDLHP @ 95
10 ring dip
10 lunge each leg
10:53

m/57/180

Tim Randall 03-26-2012 09:41 PM

Re: Over 50 Crossfitters Sign In
 
I get to wordy to try to keep up with everyone!!

The obvious sentiment is that we all had as much fun as a bus load of 1st graders at the amusement park!--:pepper:

I trained my Bride at home this morning introducing the Medicine ball Cleans, Burgener WU and did 3 times 2min DU practice (mostly SU/Change of pace and jump height intervals) Later today went to an across town Box to WO with a husband/wife couple that I introduced to CF.--
WU-Hang from Rouge PU station and work way around the perimeter (harder than it looked)
40ft-bear crawls-20forward/20 backward
BS-1rep max (10 min time limit)=235#

WOD
3rds for time:
10-Body Weight Rows
8-HSPU (scale to pike on 30" box)
5-Split DB Cleans each arm(35#)
Time: 5:50
cashout-3 times Max Pull-ups: 22,18, 17-

John--You did well my friend!!--I am with you let's give it $#%$^ all year and kick butt in the 2013 open!

Claw--that is an amazing WOD--copied and printed that for future Get-r-Done WOD!

Pat--If I did your Lifting routine (I would be hitch hiking instead of walking):yikes:

Alden Hingle 03-27-2012 08:45 AM

Re: Over 50 Crossfitters Sign In
 
+1 on Tim's comments to John, Claw and Pat. All of you are kicking butt!

3/27/2012 Row and Squat Cleans

Warmup: shoulder mobility and ring dip ROM; Abmat sit-ups, back extensions, pushups, 35# KB swingsX10X3; assist pullupsX14X3

Workout: 3 RFT
Row 500m
45# squat cleans X10 reps
12:10

Cashout: t-spine mobility, PVC OH squats

Alden Hingle 03-27-2012 08:47 AM

Re: Over 50 Crossfitters Sign In
 
Bill H - Nice work on the squat PR!

Bill Hoogsteden 03-27-2012 05:25 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]+1 on Tim's comments to John, Claw and Pat. All of you are kicking butt![/QUOTE] What Alden said!! :D (Nice WOD yourself!)

[B]WU:[/B]
400m run
3 rounds of Cindy

[B]WOD:[/B]
10 min AMRAP
4 HSPUs [I]Used the AbMat as a target.[/I]
8 Hang Squat Clean Thrusters, 75#
16 KBS 1.5 Pood

3 rounds

[I]Felt tight with the HSPUs. (NEED to do those more often!) Hang Squat Clean Thrusters went ok except for the few where I just did the clean. :rolleyes: It was a light weight so form was KEY!! I need to keep on exploding with the hip![/I]

Cliff Miller 03-28-2012 05:49 AM

Re: Over 50 Crossfitters Sign In
 
last nite

2-2-2-2-2 back squat

260-290-310-320-325

then 5x5 each side bulgarian split squat w/8 kg kb in each hand

my butt was feeling the last of the bulgarians by the end

John Burch 03-28-2012 06:34 AM

Re: Over 50 Crossfitters Sign In
 
great squats Cliff

3/27
wu shuttle runs, weighted lunges
WOD
run 400m w/ 20lb ball
25 burpees YAY
run 400m w/ ball
25 pullup with 10#
run w/ ball
25 C2B pullup
25 Burpees YAY
26:29

m/57/180

Tim Randall 03-28-2012 07:57 AM

Re: Over 50 Crossfitters Sign In
 
3/27-
WU- DU practice, PVC Disconnects, Butt Kickers, 20 PU,
WOD
30 KBS 35# on the minute 5rnds 1min rest
1000m row penalty if missing time limit
(DID WORKOUT WITH NO PENALTY-52-53 sec per rnd)
Cool down stretches/band mobility for hips/ shouldrs
Spent time with coaches going over my "written" goals for the coming year!;)

Alden Hingle 03-28-2012 09:05 AM

Re: Over 50 Crossfitters Sign In
 
Good morning, everyone.

3/28 Rest Day

Shoulder and t-spine mobility; working on trigger points. Pesky things won't go away in my left shoulder.

Jim Cordes 03-28-2012 01:32 PM

Re: Over 50 Crossfitters Sign In
 
3/28 WOD

Skill – Handstand Practice
Actually went OK. Still think I am only up due to momentum, but hopefully a breakthrough is close. Feels like it.

Workout:
100 Kettlebell Swings for Time (1.5/1pd)
Every minute on the minute, enjoy 5 burpees.

5:55.
Sets of 30, 15, 15, 15, 13, 12. All kettlebell swings unbroken. Burpees took 15 to 20 seconds. Loved this one!

Claw

Bill Hoogsteden 03-28-2012 07:01 PM

Re: Over 50 Crossfitters Sign In
 
Claw, sounds like handstands are in your future - REAL SOON!! WTG on those KBS & Burpees!! (YAY! BURPEES!!)

(Tim, You too on the KBS!!)

Alden- Enjoy the Rest day! (Just remember, there's NO Rest day for Mobility WOD!! :D)

JB - Looks like you're not letting up after the Open!! Are you still doing 10,000 burpees? (Yay!! Burpees!!)

Cliff - Nice job on the back squats!!

[B]WU:[/B]

50 DUs [I](Actually ~100 SUs with ~50 DU interspersed among them! Felt like where you were with the handstands, Claw!)[/I]
3 rounds:
10 Push Ups
15 Air Squats
20 Sit Ups

~50 Ft of
high knees
butt kickers
Frankenstein Walks
Front-Back-front walks
spiderman walks
4 x 50ft ever faster runs (Last one was a sprint.)

[B]WOD:[/B]
“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

18:36

[I]Last one finished. Timed runs aren't my thing and the first 100m of 2nd 800m we AWFUL!! Quads and Hammies felt shot, but I remembered that Hero WODs SUCK and you honor the Hero by pushing on through (no matter how bad it feels!)!! Besides Griff was stationed @ WPAFB before he was deployed, our own hero.

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.[/I]

Tim Randall 03-28-2012 07:32 PM

Re: Over 50 Crossfitters Sign In
 
Bill--Thanks (my Hip flexers are yelling to me ("I need to do more KBS and Wall-balls"):yikes:

Solid advice to everyone of us!--Alden- Enjoy the Rest day![QUOTE] (Just remember, there's NO Rest day for Mobility WOD!! )[/QUOTE]
"
Awesome WU and way to press on with the Hero Workout ("Griff" is one of my best remembered CF Hero Workouts ever!!)--I can I can invision USAF SSgt Travis L. Griffin, doing CF in Heaven where there is sure to be one amazing box and has all the angels around him giving him encouragement!
The least we can do is our VERY BEST IN HIS HONOR!:thanx:

REST DAY (for real for me today) Tomorrow I take off on a road trip to celebrate my Mother in Law's 80th BD (packed a 24kg KB-jump rope and running kit) will keep my pledge (to myself to not miss a day of scheduled CF) no matter what till the 2013 OPEN!

David Cahn 03-28-2012 09:15 PM

Re: Over 50 Crossfitters Sign In
 
Strength day today:
Press 2-2-2
Push-Press 2-2-2
Push-Jerk 2-2-2

Started the press at 95 and worked my way up with each rep. Finished with 155. Could have gone a little higher. Push-Jerk a bit new to me but was impressed with the increased power I had over the push-press.

Finished with a hollow-rock tabita.

Cliff Miller 03-29-2012 07:12 AM

Re: Over 50 Crossfitters Sign In
 
last nite
filthy fifty modified but still was not a whole lot of fun

24" box jump
jumping pullup
sit up
30 lb dbell bench press
45 lb good mornings
walking lunge
16 kg kb swing
burpies
double unders

26:08

Alden Hingle 03-29-2012 08:34 AM

Re: Over 50 Crossfitters Sign In
 
Roger all on the MobilityWoD and no days off. The progress is agonizingly slow because of all those years of not paying attention to mobility. I remind myself it took 40-50 years to get here so it is going to take a while to change.

Bill - You've inspired me to try Griff again. That backwards running is another goat for me.

3/29/12 Squats, Single Unders and Lunges

Warmup: High knees/butt kicks X 20; trigger point therapy; KStarr hip mobility; Abmat sit-ups/ back extensions X10X3; t-spine foam rolling with 45# KB

Workout: AMRAP in 12 minutes
Air squats X20
Single unders X50
Walking lunges X 25yards
5 rounds + 20 squats + 29 SU

Cash out: KStarr hip and ankle mobility


All times are GMT -7. The time now is 02:23 PM.


CrossFit is a registered trademark of CrossFit Inc.