Re: Over 50 Crossfitters Sign In
 

JT - you deserve the rest!

[B]wu:
[/B]400 m Run
50+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Chin Ups
25 Dead Bugs

[B]Squatober:
[/B]1RM OHS: 135#
1RM FS: 205#

[B]WOD:
[/B]250 DUs
Every Break is
10 Burpees
5 Pull ups

Scaled to 750 SUs (I DID NOT want to do 2500 Burpees! (YAY! BURPEES!!)
14:08
missed @ 130, 260, 264(!), 405 and 530ish.


[I]The Pull Ups went better than I thought. Though, getting back on the SUs was tough! (I was going to hang one for as long as I could for the last one!!)[/I]

Re: Over 50 Crossfitters Sign In
 

10/5

20:00 on the incline treadmill. 3.5 mph and 15% incline.
5:00 cool down at 10, 5 and 0% incline.

Re: Over 50 Crossfitters Sign In
 

Wednesday October 7, 2015

"Rest" day, to the extent that moving out of your condo and into your apartment can be called restful....

Re: Over 50 Crossfitters Sign In
 

Alden - Good work on the treadmill!

JT - Moving is a consequence of Original Sin! :rofl:

[B]WU:
[/B]400 m run
50+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Chin Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]SQUATOBER:[/B]
8 Squat Clean #135
[B]WOD:[/B]
15 MIN AMRAP:
5 STRICT PULL-UPs
10 GHD
20 DUs

2 rounds + 5 PUs + 10 GHD's + 1 DU

[I]Did this Rx! PUs weren't bad, DU's still need work( They were Single, single, DU, etc..) didn't feel bad about them, which was good![/I]

[B]Evening:[/B]
1 mile walking the dogs.

Bench Press:
3 @ 155#
3 @ 175#
3 @ 200#

Re: Over 50 Crossfitters Sign In
 

@Alden, nice job on the dread-mill
@Bill, yes, it appears so...

Thursday October 8, 2015

Walked over to CTown
Stretching and mobility
C&J practice (first day back in Oly shoes)
3x95
3x145
2x165
1x185
1x195
1x205
1x215
1x225 (pressed it out)
1x225 (miss)
5x195

Squat cleans
5x115#

Did some coaching
Walked home

Re: Over 50 Crossfitters Sign In
 

Nice job JT!!

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 frog holds
10 push ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]SQUATOBER:[/B]
1-6 Back Squat #155
(Pause at bottom 1 rep=6sec/2 reps=5sec each rep/3 reps=4sec..1sec)


[I]This is was tougher than it looked![/I]



[B]WOD:[/B]
3 RDs FOR TIME
1000K Row
20 Dumbbell Snatch per arm (#45/#30)
10 Dumbbell push ups with single arm row (#30/#25) Every up, lift dumbbell each arm while using other arm to stabilize them do the same for the other arm)

DNF

Did 1 round in 14:26. 4[I]0 DB snatches were tough, The DB Push ups were no picnic either! I didn't want to spend 40 min doing the whole WOD..:shrug:

[/I][B]Evening WOD:[/B]
1 mile dog walk.

3 230# DLs
3 265# DLs
3 295# DLs

Re: Over 50 Crossfitters Sign In
 

Saturday October 10, 2015

Drove over to Akron to train at Rubber City Weightlifting with Coach Dan Bell. Did my stretching and mobility work.
Snatch Practice (in kilos)
5x20
3x40
2x50
2x60
1x70
2 missed attempts at 75
5x60

C&J Practice (in kilos)
3x60 (1 with a squat clean)
2x70 (1 with a squat clean, which I believe is a squat clean PR)
1x80
1x90
1x100
1x104 (which I think is a post injury PR)
5x90

drove home

Later in the day, walked 2 miles around the farm in perfect fall conditions. Went off the trails a lot, so I probably am going to have raging poison ivy...

Re: Over 50 Crossfitters Sign In
 

Sunday October 11th, 2015

My wife's 50th birthday!

Walked a mile around the farm.
Deadlifts
5x45
5x135
5x185
5x235
3x305
2x315

Farmer's Carries (actual farmer's carries!)
Carried water in 2 gallon watering cans to water the seeds I planted yesterday.

Hustle up to Cleveland for Sue's birthday brunch.
Then head up to Minnesota for a few days.

Re: Over 50 Crossfitters Sign In
 

JT - Happy birthday to your wife! Nice DL work!

[B]9 Oct:[/B]

10 Burpees (YAY! BURPEES!!)

1 Mile dog walk

Shoulder Presses:
3 @ 100#
3 @ 115#
3 @ 125#

[B]12 Oct:[/B]


10 Burpees (YAY! BURPEES!!)

Back Squat:
5 @ 208#
3 @ 230#
6 @ 250#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holes
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)
10 45# Shoulder Presses
10 45# OHS

[B]SQUATOBER:[/B]
Back squat
4-4-4-4-4
(work to a max)
135-185-205-225-245



[B]WOD:[/B]
[B]15 MIN AMRAP:[/B]
10 Sumo high lifts (115/95)
20 Sit-ups


6 rounds + 2 SDHP @ 115#


[I]I tried hard to get 7 rounds, But I got slow after 7-8 mins.[/I]