Re: Over 50 Crossfitters Sign In
 

JT, Yeah! But my Shoulders DON'T like me!! :D

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)
Shoulder mobility work

[B]WOD:[/B]
10-9-8…1
Ring Dips
Wall-balls [I]Subbed 10# DB Thrusters.[/I]

6:27

[I]The 1st round of dips seemed to be easier (at least my form felt better!) The DB thrusters were the rest part of the WOD.
A good way to start the New Year!
Hope every one has a great one!![/I]

Re: Over 50 Crossfitters Sign In
 

1/1/15 Happy New Year, Everyone! Wishing that 2015 brings you good health and much happiness.

WU: Row 1km; pull-ups; air squats

Workout:
Split Squats 15, 18, 24 x5/ 27 x8/ 33 x6/ 33 x10
Goblet squats 45, 55, 65, 75 x10
KB swings 35# x100 (3:00) :pepper:
2:00 minute rest
45# x30 (0:53)

Re: Over 50 Crossfitters Sign In
 

Friday January 2nd, 2015

Slept in until almost 9 after staying up to watch the Ohio State Football game.

There were ideal conditions for walking today, 40F, ground still frozen from yesterday, early winter sunshine, no wind, no bugs, so I walked/trotted 1 mile.
[url]http://www.mapmyrun.com/view_workout?w=831180399[/url]

Went once around the farm alternating fast walking (100 steps) with trotting (40 steps). I used to make it around the farm in about 7:30. Did it today in 13:38 I can't remember the last time I made it around the farm in under fourteen minutes, so this is very encouraging. I made a few goals for 2015, one is to participate in an Oly meet with a reasonable expectation of qualifying for the 2016 world championships. Another was to get around the farm better than in 2014.

Re: Over 50 Crossfitters Sign In
 

Friday January 2nd, 2015 (pm session)

Extensive mobility work.

C&J Practice at 1513 CrossFit with Coach Mike in attendance.
3x40kg
3x50kg
3x60kg
2x65kg
2x70kg
2x75kg
2x80kg
2x85kg
2x90kg (at this point I realized I was feeling pretty good, which surprised the hell out of me b/c I had squatted and done Death by Kettelbell yesterday, and had trotted a mile around the farm today)
1x91kg
1x92kg
1x93kg (at this point I decided to see what I had)
1x100kg
1x105kg
1x110kg (miss, hit my chin with the bar on the jerk)
1x114kg, PR attempt, about a dozen people watching, made the clean, missed the jerk, but it's the closest I've come. Very encouraging on a day where I shouldn't really have been able to take a realistic poke at a PR. I am paying for this now, and tomorrow will certainly be a rest day.

Re: Over 50 Crossfitters Sign In
 

Saturday January 3, 2015

Rest Day

I suppose it's a good thing there are NFL playoff games today, b/c I'm pretty much catatonic after yesterday's beatings and watching New London win a varsity boys bball game in triple overtime.

Re: Over 50 Crossfitters Sign In
 

1/3/15 Weighted Pushups

WU: Row 1km; straddle hops x35, pull-ups x7

Workout:
Weighted pushups +15, 18, 24 x5/ 27 x8/ 33 x6/ 33 x13
Supine rows x10x3
Weighted pushups (+18) x12x3
Weighted pull-ups (+18) 7, 7, 3
KB swings 35 x100 (3:39)/ 45 x35

Re: Over 50 Crossfitters Sign In
 

Sunday January 4, 2015

TGUs to 53# on each side.

Return to Wall Balls
EMOM, 5 wbs, 5 rounds (step one)

Deadlifts, snatch grip
135x5
155x5
185x5

Deadlifts, clean grip
185x5
225x5
2755

Presses
45x5
65x5
95x5
115x5
135x5
155x5 (push pressed a little)

Re: Over 50 Crossfitters Sign In
 

Happy New Years gang. Holidays are over, guests are come and I am back in the gym. Set a resolution today: break 1200 in a competition. 2011 and 2012 came close. Right now that involves getting back to the same strength level as 2011 or 2012. Not there yet and have 3 competitions I could enter over the next 3 months.

today was back squat day:

5X285, 3X300, 1X 345.
5X10 Good mornings
3X10 BS w. 135 and chains. (for speed).

Re: Over 50 Crossfitters Sign In
 

@Pat, go for it!!

Monday January 5, 2015

Mobility work

Snatch Practice up to 72kg

Wasn't feeling it today, felt weak and slow, got in my volume and went to the climbing gym. Climbed 5 routes at Kendall Cliffs, hardest was probably 5.3. Climbing is more fun than Oly lifting....

Re: Over 50 Crossfitters Sign In
 

Awesome stuff Guys!!
[B]At the Base Globo:
WU:[/B]
.25 mi run
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
20 sec fingertip plank
10 Push Ups
Pull Up holds
10 sit ups
10 45# Presses
10 45# OHS


[B]WOD:[/B]
Build to 1 rep Max squat Clean

95, 115, 135, 155, 165 (f)

Then…
4 rnds
5 squat cleans 135#
10 burpees (Yay! Burpees!!)
15 GHD sit up

between 19 min & 19:40

[I]155 felt pretty easy. But since I was using iron plates, I just couldn't feel comfortable with 165 even though I pulled them high. As for the metcon, focused on my form because i could see one guy do some awesome squat cleans! I got the 1st round done in under 4 min, but it was down from there...[/I]