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5/23 workout

Night Moves 5k run
23:01

This is a PR by 48 seconds. The Night Moves course is an out and back, uphill all the way out, downhill all the way back except the start line is at the east end of Shoreline Park and the stop line is the west end of Leadbetter Beach, meaning we get to run down the hill between Shoreline and Leadbetter without having to run up it.

I am considering this a rest week, meaning I only did Jackie Monday morning, Night Moves Wednesday evening, then Helen Saturday morning and Murph next Monday. I guess only a Crossfitter would consider that a "rest week."

Claw

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[QUOTE=Jim Cordes;1063699]... I guess only a Crossfitter would consider that a "rest week." ...[/QUOTE] Claw - What Cliff said ([QUOTE]...twisted i know but :pepper:[/QUOTE] :D

[QUOTE=Tom Gallagher;1063596]...
295# Deadlift
4:30 modified grace 95# group to overhead. Can do 135# ground to overhead singles, which I couldn't before. Rx by 60?:rofl:...[/QUOTE] A dollar says it's a LOT sooner than that!! :D (BTW, Good to see you back!)

[QUOTE=Tom Gallagher;1063596]...I have been messing with modified pistols hold on to rings and lean back. I have been doing them on one of those pulley machine things just put the weights up high (stationary). Maybe I'll use the pulleys and and keep dropping weights to get to no assist.[/QUOTE] I've used those machines at my local [URL="http://www.vandaliaohio.org/Parks_Rec.cfm"] Globo [/URL] to do some of the mobility WOD stuff. Always a good way to get "looks" from folks!1 :D

[B]WU:[/B]
10 Min SU/DU practice [URL="http://crossfitbiomechanics.wordpress.com/"] with a silver band[/URL].
PVC Pass throughs

[B]WOD:[/B]
Eight rounds for max reps of:
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Jumping Muscle-ups, 20 seconds
Rest 10 seconds

16 C&J/35 Jumping Muscle Ups
[I]
Un mashed the "Mash up". C&Js were tough though I was able to get 4 the first round & 3 the last round! That felt good. I don't do MUs enough!![/I]

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My 1st Post:
I'll be 67 in September and started CrossFit 10 weeks ago, here in Flagler Beach, FL.
I got fired up and emailed the local Box owner. I listed all my "challenges" (shoulder replacement, hip replacement, bone-on-bone knee, triple bypass open heart surgery, joint arthritis, etc.) and asked, "Do you think CrossFit would be OK for me?" Her answer was, "I don't know... What do YOU think?"

I went for my orientation and had no shoulder strength or mobility. I could deadlift 95 lbs. I could hardly do an air squat. It was very humbling.

In 10 weeks of great coaching and ramping, I've greatly improved my shoulder strength and mobility, am doing light overhead squats, knocking out pullups and banded ring dips. I've done DL's of 255X3 and 185X5X10 in a WOD.

Who woulda thunk it?

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Frank, welcome aboard. What took you so long? Keep a cool head and take the scales as they are what make this feasible for us old timers. We need all the aspects of fitness that the younger crowd need. Guess I won't be the oldest around here anymore!

Today at Tribal.

1RM Hang Snatch 155#, failed at 175
Level 1 Power
Level 2 Squat
—–
5X
3 Hang Power Snatch 80% of Max(125 #)
6 Box Jumps 30/24″
25 Double Unders
3 Hang Squat Snatches 80%
6 Box Jumps 30/24″

Scales 3:1 Jump rope and step ups on 30" box.
16:59.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Frank Zedar;1063924]My 1st Post:
I'll be 67 in September and started CrossFit 10 weeks ago, here in Flagler Beach, FL.
I got fired up and emailed the local Box owner. I listed all my "challenges" (shoulder replacement, hip replacement, bone-on-bone knee, triple bypass open heart surgery, joint arthritis, etc.) and asked, "Do you think CrossFit would be OK for me?" Her answer was, "I don't know... What do YOU think?"

I went for my orientation and had no shoulder strength or mobility. I could deadlift 95 lbs. I could hardly do an air squat. It was very humbling.

In 10 weeks of great coaching and ramping, I've greatly improved my shoulder strength and mobility, am doing light overhead squats, knocking out pullups and banded ring dips. I've done DL's of 255X3 and 185X5X10 in a WOD.

Who woulda thunk it?[/QUOTE]
Awesome work Frank. Welcome aboard. I look forward to reading about your progress.

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welcome frank this is a great group of "masters" here. great improvements in only 10 weeks keep at it.

today

lots of push ups and shoulder mobility stuff

narrow bench 1-1-1-1-1

165-185 (scratch) - 175-185-195

bent row 5-8 with 95 lbs

then 5 hold for max time L sits on paralette bars

8-4-7-8-5 these were the hardest part of the morning for me

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Thursday
Press
Wendler 5-3-1
Week 2
3 reps
—–
20 Min AMRAP
12 KB Swings 70/53
12 Hang Squat Cleans
12 Burpee
—–
Press: 3X 125........175, 2R 185(f on third).
WOD
4R,12,12, 4Reps.

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Frank WELCOME
5/23
Bench press double red bands from floor 1@95 105 115
Snatch grip push press 3@ 95 115 135 145
5x7 DB Tri extensions @ 35
HC 5x5 @ 135
No WOD today (runners Knee)
5/24
10:00 AMRAP
run 200m
5 ring dip
5 KB swings @ 55
5 BJ @ 24"
4 rounds in 10:11
Active Rest (rode Schwinn) 5:00
5:00 AMRAP same as above 3 round 6:13
5/25 2 Man Team WOD Murri and I(What a Hitter she is)
50 pullup
75 pp @ 75
100 situps
100 air squats
150 DU
50 burpees
One person runs 200m one person works

m/57/180

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got my days and dates messed up on the last post Whatever

5/27
am run 3.2 miles
pm 100 bar hops
185 push jerk
38 burpees
6:00

5/28 WOD
5 rounds
200m run
5 push jerk @ 95
5 55# Russian KB swings
run 200m
5 pullup
5 Burpees YAY Burpees
run 200m

m/57/180

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interesting night last nite. about 40 of us from the gym attended a sports hypnotist class for 2 hours. i am not much of a "wo wo" type of person but i found it interesting to the point of signing up for the next 2 sunday nite classes. more than anything it was just reinforcing that the mind is something that i don't use enough of in the gym.

tonite

21 45lb jumping lunge
21 30" box jump (completly missed the first one to the point of going a** over tea kettle on the box)
15 135lb back squat
15 60 lb good a.m.
9 50 lb sit up
9 40 lb hip extension

5:02