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

Cliff Miller 05-22-2013 07:05 AM

Re: Over 50 Crossfitters Sign In
 
great work as usual guys.

william is there any way to appeal the decision to stop doing wods till october. unles there is a real good reason to just stop for 5 months and then start up again. just seems a bit weird....

last nite my coach is starting me on light shoulder work :pepper::broc:

pin press....2 reps 33lb bar about 4 inch drop

tri extension 3 x 8 10lb dbell

bamboo kb bench press red bands 8 kg kb per side 3 x 20

chest supported rear delt 3 x 12 10lb dbell

50 toes to wall

Alden Hingle 05-22-2013 01:49 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1166845]

last nite my coach is starting me on light shoulder work

[/QUOTE]

Cliff - Awesome! Just take it easy and let your body heal. I've learned the hard way that "if it hurts, you should stop. NOW"
Unfortunately, I've been a slow learner in that regard. :icon_spee

Bill H - Sorry to hear that Wright Patt may stop your WODs for five months. I'd be happy to share my home gym equipment list if you decide you want to pursue that option while waiting for them to resume.

5/21 3+ Week
WU:
1 mi dog walk
Plate halos
Overhead press 45 X10/ 60, 75 X5/ 90 X3
Lift:
Overhead press
105, 120 X3/ 135 X6
Assist:
Pull-ups 10, 9, 6, 5, 5
Overhead press 75 X5X10
WOD:
26 mile bicycle ride

5/22
WU:
Row 1000m
Mobility work
Deadlift 45 X10/ 135, 160 X5/ 190 X3
Lift:
Deadlift 225, 260 X3/ 290 X6
Assist:
Toes 2 Bar X2X10
Deadlift 160 X 8, 10
Cash out:
Physical therapy. Every time I travel, my back gets out of whack. Much better after this morning's session. I've figured out that my back feels better when I work out regularly. The irregular/ missed workouts and sitting on an airplane are harder on me than heavy deadlifts and squats. ;)

Bill Hoogsteden 05-22-2013 07:23 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - The hiatus from formal WODs is due to losing our box space - and equipment! It's the effect of the budgetary brouhaha that's been going on. :shrug:

Alden -Thanks for the support! Don't worry, we will figure something out, even it means "Going Underground" (My favorite idea! :smiley_ev)

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

5X2 Wall Ball partner toss with Burpees (Yay! Burpees!)
~25ft Wall Ball partner squat toss
~50ft Bear Crawl
~25 ft Spiderman walk
~25 ft high knees & Sumo Squat walk

Snatch & Pull up practice

[B]WOD:[/B]
“Kelly”

5 RFT:
400m Run
30 Box jump 24/20
30 Wall Ball Shots (20/14)

4 rounds Rx
44:17

[I]Tried to pace myself, but this was just plain brutal!! This was Karen with Box Jumps and 400m runs! I ended up doing step ups for the 1st 5 Box Jumps on the 3rd & 4th rounds. Hero WODs have a special kind of suck! And after yesterday's WOD, I could feel it![/I]

Alden Hingle 05-23-2013 12:17 PM

Re: Over 50 Crossfitters Sign In
 
5/23
WU:
Row 1000m
Standard mobility set
Bench press 45 X10/ 90, 110 X5/ 135 X3
Lift:
Bench 155, 175, 200 X3
Assist:
Bench 110 X5X10
DB rows 52 X5X10

Pat Quigley 05-23-2013 03:27 PM

Re: Over 50 Crossfitters Sign In
 
William , good luck finding a new place.

Alden, I seriously have issues with needing to test an injured body part. A lift goes wrong and I need to immediately test it. So hard to leave well enough alone.

Warm up: After rotations, Frankenstein walk, rld, spiderman crawl, alligator walk, bear crawl, scorpions.

5X70% BS (255) followed by band stretch
3X80% BS (305) followed by spinal rolls

2 rounds untimed
5X85% BS (5 sec on negative and explode on positive) (325)
5X Max Box Jump

20 AMRAP 1 Clean @155, 2X 155 front squat, 3X155 Jerk.
Scale: used wraps for holding bar for front squats.
10R.

Jim Cordes 05-24-2013 02:13 PM

Re: Over 50 Crossfitters Sign In
 
5/23 WOD
A1. Overhead Squat, 32X2, 5-7 reps, 4 sets, 90sec rest
A2. Ring Row, 2121, AMRAP at tempo, 4 sets, 90sec rest
95/12, 105/12, 105/8, 105/out of time

Seven OHS with slow descent and hold at bottom were really tiring. I did not notice that Cody loaded bar to 105 for second set which helped since I did not psych myself out. Decided not to try for 115.

+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP T2B
REST 3:00
+
5:00 to complete:
600m Run @ 80-85% effort
AMRAP Burpee
REST 3:00
+
5:00 to complete:
600m Run @80-85% effort
AMRAP Thruster (95/65)

36 T2B, 31 burpees, 17 thrusters.

The AMRAP’s were fun. Each run took about 3 minutes, leaving 2 minutes for the AMRAP. Ending with 95# thrusters was just cruel. (In a good way.)


5/24 WOD
10:00 to find a 1RM Push Press
155
Failed at 165. My PR is 160 and I probably could have achieved that this morning.

+
For Quality:
Max Pushups @ 11X1 tempo (CHEST TO DECK)
40 Frankenstein squats (PVC or bar)
30 KB Snatches (15/arm)
20 “6 point” Burpees
10 Ring Muscle Ups
2:00 cumulative handstand

30 pushups.
Keeping tempo made them more difficult, since my normal strategy on max pushups is to blast out as many fast ones as possible then grunt out 2’s and 1’s until collapse.

Did 10 Frankenstein squats with bar, then backed down to PVC for next 20, then ended with bar again. Bar kept rolling against my throat.

Used 1.5 pood on snatches which were tiring. Sets of 5, left arm, right arm, etc.

"6 point” burpees are basically perfect burpees, not stepping down or up and good push ups.

Got 2 muscle ups in about 6 attempts, ran out of time.

Handstand done in sets of 1:00 then :30 and :30. Nice WOD.

Claw

John Jaeckel 05-24-2013 05:12 PM

Re: Over 50 Crossfitters Sign In
 
05.22.13
Wendler 5/3/1
Month 3, Week 4 (deload)
Bench Press Day

WARMUP
Pushups
PVC rollovers

BP
5x135
5x135
5x135

ACCESSORY
Closed Grip pushups on slam ball
Janda Situps
K-bell side presses



05.24.13
Wendler 5/3/1
Month 3, Week 4 (deload)
Squat day


WARMUP
OHS w PVC

SQUATS
5x135
5x145
5x155

ACCESSORY
Flutter Kicks
20 pushups for the hell of it

Alden Hingle 05-25-2013 09:20 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1167301]
Alden, I seriously have issues with needing to test an injured body part. A lift goes wrong and I need to immediately test it. So hard to leave well enough alone.
[/QUOTE]

Pat - Yep. ;)

5/25
WU:
Row 1000m
Mobility work
Back squat 45 X10/ 90, 110 X5/ 135 X3
Lift:
Back squat 155, 180 X3/ 200 X7
Assist:
Back squat 110 X4X10
Walking lunges 10# DB X3X20 yards
Pull-ups 5, 9, 13, 7

John Jaeckel 05-27-2013 10:22 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Pat Quigley;1167301]

Alden, I seriously have issues with needing to test an injured body part. [B]A lift goes wrong and I need to immediately test it. So hard to leave well enough alone. [/B]

[/QUOTE]

That's how I seriously tore my left pectoral in 2000. Not. Good.

05.25.13
@the Dam

STAIRS
x120
1 Walk
2 Walk/Run
1 Run

UPHILL SPRINTS
X50 yards
2 ME
1 75% effort

STAIRS
x120
1 Walk

Thought I was going to pass out after the second uphill sprint, taking about 1 minute rests. Great workout.


05.27.13
Wendler 5/3/1
Month 4, Week 1
Dead Lift Day

WARMUP
(all w/53 lb. k-bell)
Suitcase deads
SDHP
Swings

DL
5x215
5x245
7x275

ACCESSORY
25 Situps
25 Lunges
25 Upright Rows (53 lb k-bell)

Cliff Miller 05-27-2013 05:54 PM

Re: Over 50 Crossfitters Sign In
 
i know what you mean guys but is sure is fun trying that part out "just to see what happens" eh?:D

last 3 days....crossfit, and tons of yard work

tonite

10 minute amrap

1 20"box jump
1 lunge both sides
2-2, 3-3,4-4

128 reps

3x8 rear delt fly

4 one minute plank holds with black band

3 x 50 single red band pull aparts


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