Re: Over 50 Crossfitters Sign In
 

04.04.11
Wendler 5/3/1, Month 2, Week 4 (De-load Phase)
Dead Lift Day

DL
5x135
5x175
5x205

WOD/CASHOUT
25 alternating arm k-bell swings @ 35#
:60 plank
1000m Row
10 GHD situps
1/4 mile run
10:05

(BTW, in case I didn't post, it my target 1RMs for next month will be:
DL- 345
BP- 245
OHS- 125
Big gains this month, most likely due to Wendler's advice to start light)

Re: Over 50 Crossfitters Sign In
 

Tim--great running.

Bill, great performance on a very difficult WOD.

Mobility work for legs, hips in prep. for squats. 10 min. walk on treadmills.

Strength: Back Squat: 3X 245, 285,315(6R).

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.
Scale: toes on Smith machine bar. 7:28, not a PR.

Re: Over 50 Crossfitters Sign In
 

[B][U]April 4[/U][/B]
[U]Swimming[/U]
3x500 yds (9:10, 8:59, 8:50)

Re: Over 50 Crossfitters Sign In
 

4/5 WOD

4 Rounds for Time:
35 Squat Jumps (full squat)
10 Burpees
20 Jump Lunges
30 Second Accumulated L- Hang

19:56.
Squat tuck jumps turned into two movements, tuck, then jump. Burpees legit. Jump lunges also turned into two movements, jump to standing, then lunge. Legs bent on L-sits, but I was able to do 3 of 4 sets without a break. This was long!

Started with bonus: Max double unders in 2 minutes. 124! Very happy!
Left my new rope at home so I borrowed Hogans.' It was a little short so I had to hold it with my fingertips at the very end of the handle, meaning my hands got tired first. Pretty sure I made my Elite Goal of 40 consecutive, but I will wait until I'm sure before I check it off the list.

The Claw

Re: Over 50 Crossfitters Sign In
 

[B]4_4_11 Monday[/B]

Warmup [B]Sn+Sn Press+OHS (blocks)[/B]
20kg/2+2+2 (3)
[B]
Snatch Blocks[/B]
25kg/3 (2)
30kg/3 (2)
35kg/2 (4)
37kg/2
39kg/2 (miss, miss) STILL trouble with the catch et al.
35kg/2 (2)
Nothing difficult or even remotely heavy! Think I have a mental block w/snatch, not even thinking about the lift, I'm SWEATING thinking about all the things that could go wrong!!! Really getting tired of this and need to snap out of it. For the first month or so I was making steady progress - it was better when I knew less, now I'm going backward on the fast train. Pretty soon Ill be reduced to sets with pvc!!!:crybaby0:
[B]
Front Squat[/B]
25kg/4 (2)
30kg/4
35kg/3 (2)
40kg/3 (3)
50kg/1 (5)
this has gotten a LOT better.
[B]
Pushpress[/B]
25kg/5
30kg/5
35kg/5 (4)

Re: Over 50 Crossfitters Sign In
 

Nice Deb!

Sorry I've been MIA gang. Flew out to San Jose and went through the CF-L1 course. It's done, I passed. I'm convinced I was the oldest there, but I represented us well. :D

[B]4-5[/B]
"Michael"
3 rounds for time
800m run
50 hip ext.
50 sit-ups
26:35

Re: Over 50 Crossfitters Sign In
 

great weekend. caught up on tons of sleep.

at box last nite 8x2 green banded 175 lb back squats

then my coach said i could spend the last 20 minutes of class streching, good mornings, lunges ect.

i think i about knocked him over when i asked if i could go for a 2 km run but after he picked his jaw up off the floor he said sure.

i know my dog sure was excited once she got over the shock of having to run with me as it was something she had never done in her 9 years of being with me.

weird for me but i found i actually enjoyed trail running. just maybe i might have found something to replace mountain biking?

great work everybody on all you do. you certainly help keep me on the right track.

Re: Over 50 Crossfitters Sign In
 

Tim - To have such problems!!:rofl:

John B - Way to go on those DL's!!

John J -The Wendler stuff seams to be working for you!!

Pat - Awesome Diane Time!! Can't believe it's not a PR!!

Claw - Awesome WODs! Especially on the DUs!

Deb - Don't sweat the snatches, I still hurting from Saturday's WOD! You're doing great!

Michelle - Glad to see you back! Congrats on the L1!!!

Cliff - Sounds like a fantastic weekend!! I LOVE trail runs!

Jim C - Always like to see your swimming workouts!

[B]WU[/B]
Pass throughs
squats with PVC (overhead, back, & much of the mobility WOD stuff!)
Pigeon stretches
Mobility lower arm stretching

[B]WOD:[/B]

4 RFT:
7 Jumping Muscle Ups
15 225# Dead Lifts :eek:
30 walking lunges

24:19

[I]Slow as hell! Had to break up the DLs into subsets of 2 & 3. (1 in the last round!) Tried to keep my MU pulls close to the chest which helped [B]ALOT!![/B] Especially with the bit of tennis elbow I got from doing those snatches wrong. I like the DL's, but they are killers!

All in all, not a bad WOD!

Cleans & Jerks in in next open WOD!!:yikes:[/I]

Re: Over 50 Crossfitters Sign In
 

[B]4_5_11 Tuesday

CROSSFIT[/B]

Warm-up
3 rounds:
3 heavy bench press/1:00 mobility wod sit
5:00 foam roll

[B]
WOD[/B]
For time:
21-15-9
ohs - 95# (55#)
burpee barbell hurdle
[B]12:08.[/B]
THIS FELT GREAT!!!!

I was happy with this, deep OHS like they taught me at Oly. At the very end w/fatigue my sets broke because forgot to tuck my butt under my shoulders, keep my knees out and squeeze my butt.. 55# for upper body now is like a nothing weight, I've def gotten stronger. Used 95# for bench, not really heavy could've done more. Burpees, OMG. Sucked. Gotta start that up again.

Re: Over 50 Crossfitters Sign In
 

3x3 weighted good mornings 130-150-170

and then x3

30 lunges
20 roman chairs
10 24" box jumps

7:04

and the box jumps after the roman chairs were such a delight.

3 of the last 4 days at the gym i swore i could not feel worse after the last work out and yet each new day sucks worse than the last day.