|
Re: Over 50 Crossfitters Sign In
6/18
Front squat 6@135 3@115 1@135 1@195 DL standing on 45# bumpers 6x3@225 walking lunge 2x8@50 2x8@95 GHD back ext w/25#plate 3x12 WOD tabata 45# plate belly to O/H plate squat plate press plate row rest then post run 10x100m 8x3 :30 row 8x:20 situps 6/19 12:00 AMRAP increase by 2 reps each round 2 KB swings@70 2 T2B 2 Burpees 6 rounds deep 10 KB swings Post 58 burpees ran trail 9 Indiana Dunes m/57/180 Cliff Bear crawls are another Goat for me!! |
Re: Over 50 Crossfitters Sign In
Nice Work Guys!
Pat - the dropping issue is a perception differences between the staff & the CFWP CrossFitters. We usually try to control the weights to the ground. There is more to the story, but I haven't found out all the details. Thanks for the tip on the dead lifts. BYW, Nice CrossFit Total!! [B]WU:[/B] 500m Row 10 Push Ups 10 TTB 5 OHS 5 Front Squats 5 back Squats [B]WOD:[/B] 135 pound Back squat, 50 reps 40 Pull-ups 135 pound Shoulder-to-overhead, 30 reps 85 pound Front squat, 50 reps 40 Pull-ups 85 pound Shoulder-to-overhead, 30 reps 65 pound Overhead squat, 50 reps 40 Pull-ups 65 pound Shoulder-to-overhead, 30 reps [I]Scaled to 95-65-45# and 25-20-15 reps[/I] 14:34 [I]Tough as scaled. My right knee was talking to me so, made the decision to halve the reps. Kinda wished I kept them, but I was coming off a 4 day layoff. Next time...[/I] |
Re: Over 50 Crossfitters Sign In
john the bear crawls were not the normal ones either they were stiff legged and stiff armed ones. glad we had do them as a group:)
last nite modified fight gone bad. almost wished i had been able to do the normal fgb 3 rounds 1 minute each 24 kg kb goblet squats 25 lb dbell hip extensions 20" box jump 12 kg kb each side suspended with red band on bamboo bench press row for calories rest 329 reps i still do not feel quite right this morning |
Re: Over 50 Crossfitters Sign In
Good work everyone. I get inspired each time I log in and see your workouts and results.
6/18 Warmup: Row 1000m; shoulder and t-spine mobility Workout: Deadlifts 90,110 X5; 130, 155, 180 X3; 200 X15 Assist work 30# good mornings X3X10; Toes 2 Bar X3X10 WOD 21 mile road bike ride; 1400+ feet of climbing; 1:52 6/19 Warmup: Row 1000m; shoulder mobility Workout: Shoulder press 45, 55 X5; 65, 75, 85 X3; 95 X11 Assist work Pullups (unassisted) X30 (8, 6, 7, 7, 2); dips (unassisted) X30 (10, 10, 8, 2) WOD AMRAP 10:00 24" box jumps X 10; 40# KB swings X15 5 rounds Very hot and humid in DC yesterday; not used to that kind of humidity (the norm at home is under 10%). Also not a lot of gas in the tank after Monday's bike ride and deadlifts. I finished round 1 in under a minute and then slogged my way for the next 9 minutes to make five rounds. On a positive note - these are the first unassisted pull-ups and dips I've done since the shoulder injury. They felt pretty good yesterday while doing them and the shoulder is fine today. Yay! |
Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1069933]
Crossfit total: BS 385 Press 185 Dead lift 485 Total 1055 (snip) I haven't done a Wendler cycle in 9 months. Met-cons are better and I really enjoy working out with my group.[/QUOTE] Pat - Nice job on the CFT! I just started using a Wendler cycle in my training as I work to get my strength back. Then I do a metcon after the Wendler lifts. I'm (more or less) following the approach laid out by Jeff Martin's CFSB program; 10 minute metcon after deadlifts and squats, no more than a 15 minute metcon after military and bench, and one longer metcon each week. I hear you on the group workouts. I'd love to join a gym but I travel a lot and my SO and I have a well-equipped home gym. Our morning workouts are one of the ways she and I get quality time together. |
Re: Over 50 Crossfitters Sign In
6/20 WOD
“Nancy” 5 Rounds for time 400 M Run 15 Overhead Squats (95#/65#) 15:29. Very happy with this! All sets of OHS except the 4th went straight through. Good (but not great) depth on all reps. I think my records are incomplete because I don't have a record of my post-challenge time in Nancy last year, but my pre-challenge time was 19:19 including a couple no-reps. Part of the improvement is that our new "400 meter" run is a little shorter than the old one, but not over three minutes slower. This is for the board, and my score is one second ahead of Tobin's, but I think he might have been faster, I just yelled my name louder. :) Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7408997528/[/url] Claw |
Re: Over 50 Crossfitters Sign In
Way to go Claw!! Also, same for the rest of you guys
[B]WU:[/B] 1000m row [B]WOD:[/B] find 3 rep max bench press 205# 1 rep max Bench press 225# Elizabeth 21-15-9 Reps: 95# Ckean & Ring Dips 12:29 [I]Clipped 14+Minutes off my Feb 2011 time. (Of Course that was in the base globo with heavier weights and having to listen to some idiot pontificate on "how bad CrossFit is"!) Also I did kipping ring dips which helped IMMENSELY!! [/I] |
Re: Over 50 Crossfitters Sign In
Claw and William great efforts.
Yesterday after warm up, 7 rock climbers (?) @135 50 DU 5 rock climbers @ 155 50 DU 3 rock climbers @185 50 DU Rock climber (may not be the correct name) is a sequence of clean,PP,OHS,bs,PP). Bar cannot be put down once grabbed until all reps in the round are complete. Penalty of 10 bir pees for each offense. My scale. 2 dumbbells @ 30,40, 50. 3:1 jumps. 15:49. |
Re: Over 50 Crossfitters Sign In
last nite
axel bar dead lift hook grip only 1 rm 255 lbs the darn bar is a bit wider than normal and it is all grip strength. there were about 7 or 8 of us all within 2 lbs of this weight and then a profession rock climbing guide steps up and pull 345. time to hit the rocks some more weighted good mornings 5x5 135-145-155-165-175 then just play lifting with atlas stones got up to 170 lbs stone and then ran out of time as was already late for meeting. |
Re: Over 50 Crossfitters Sign In
6/21 WOD
30 Burpees 15 Clean & Jerks (135#/95#) 3 Rope climbs 20 Burpees 10 Clean & Jerks 2 Rope climbs 10 burpees 5 Clean & Jerks 1 Rope climb 16:00. This was tough! Basically it's Grace plus burpees and rope climbs. Pleased with 135# C&J's. Still have to do them one at a time, dropping bar from top and taking a breather between each one. Rope climbs went well too. Only place to take "active rest" was burpees because each C&J was about 90% of max effort to get it up; same for rope climbs. Claw |
Re: Over 50 Crossfitters Sign In
Belated Happy birthday Claw!!
Haven't posted for a long while, however not many days go by where I haven't been thinking about you all. I have been keeping up 4 days a week at CF along with running 3-7miles runs a couple of days a week (in preparation for the the end of summer 200mile Hood to Coast Relay race that I am going to participate in for the first time) Life has been full (to say the least) as I have been doing repairs on our Vacation home as well as fulfilling my obligation as a Chaplain and Heading up the Marriage Ministry Department at our Church-- So that is the excuse I am sticking by for not posting on the site! The good news for me is my Separated Shoulder is nearly back 100% and I am beginning to gain upper body strength and increased ROM in my left shoulder! As well as after nearly 1-1/2yrs I am again able to do push-ups on my flat right right hand and do a few ring dips and HSPU's (with only the tiny red band assist!! (looking forward to getting that Muscle up (again) soon!! (My major goal is to NOT GET HURT THIS YEAR) doing STUPID STUFF outside of CF and gain strength, improve lifting technique and be in the best shape of my life by the Qualifying round for the 2013 games (60+ masters division) Believing for everyone here to continue in the direction of their dream, enjoy the Journey and have a BLESSED and joyous Summer! Tim;) |
Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1071384]
Elizabeth 21-15-9 Reps: 95# Ckean & Ring Dips 12:29 [I]Clipped 14+Minutes off my Feb 2011 time. [/I][/QUOTE] Bill H - Awesome improvement! Pat - My shoulders hurt just to hear you describe rock climbers. OH squats are yet another goat. Claw - only you would call burpees a "rest period." :rofl: Tim - nice to have you back. 6/20 Rest Day Shoulder, t-spine, hip and ankle mobility work 6/21 Warmup: Row 1000m; t-spine and shoulder mobility Workout: Back Squats 60, 75 X5; 90, 105, 120 X3; 135 X14 Assist work: 45# good mornings X3X10; 50m walking lunges X3X10; 75# suitcase carry X2X50m WOD: Cindy (scaled) AMRAP 12:00 3 pull-ups, 6 pushups, 9 squats 10 rounds + 3 pull-ups + 2 pushups |
Re: Over 50 Crossfitters Sign In
Tim - Welcome back!! "(My major goal is to NOT GET HURT THIS YEAR)" I'm with you on that one!!
Nice Work on the WOD's Guys!! [B]Functional WOD:[/B] "Breton" 5RFT: 100ft Bear walk 100ft broad Jump with 3 Burpees (Yay! Burpees!!) every 5 jumps 12:14 [I]Started slow but I was able to keep a good consistent pace. Lost my shirt after the 2nd round. Just kept on focusing on this being a hero WOD and that it's supposed to suck! It wasn't that bad for a hero WOD![/I] [B]WU:[/B] 500m row 3 rounds: 10 Push Ups 10 Abmat sit ups 10 air Squats ~40Ft: Samson Stretches spidermans Front-back front walks 5 inch worms (1 Push Up) [B]WOD:[/B] 20 reps Max Weight Back squats 135# [I]Right knee was talking![/I] Then Run 800m 50 C2B Pull-ups Run 800m for time 15:25 [I]Last one done, Oldest in Class. My scale was as High as I could get'em Pull Ups! I actually HAD a few C2B Pull-Ups in there! Two funny things. A friend who's an instructor at the local Globo made an announcement about a "Senior Spin" Class for those 55 and older. :rofl: I must have Laughed for 10 minutes & told her would they :thanx:let me in if I can dead lift over 300#! :rofl: I over head one of the guys in the weights area say, "Those CrossFit Guys are Crazy!!"[/I] |
Re: Over 50 Crossfitters Sign In
Wen Quick workout at work gym
5 dips 5 chins / or pull gravetron 42 lb assist 5 clean & jerk 40 lb dumbells 5 rounds. triplet 5 reps each 5 rounds ~ 15 minutes. Thurs two mini wods with group. 30 sec push press 6 sec to switch to ab mat 30 secs 10 rounds then 21-15-9 2 hand overhead kb swings 20 kg 44.5# push press 21 each arm then rollers and stretch tabata Claw the burpree grace combo sounded rough. Bill the regional squat workout scale it in half again and I'll join ya (sound rough) Welcome back Tim. We need an over 50 thread T shirt so we are crossfit but we get a little slack AARP AMRAP 21-15-9 for 50+ |
Re: Over 50 Crossfitters Sign In
Small group this AM. 5AM class small as well. I crushed the workout, yet the victory seemed hollow. Since a large group shows on Saturday to do the Friday workout, I'll see how my time holds up.
5X5 front squats: (bar held on shoulders with arms crossed) 135.....210. 4RFT 10 DU (or 3:1) 20 Pull ups 20 Front squats @95# 1 min. rest after each round. 9:57. |
Re: Over 50 Crossfitters Sign In
6/22 WOD
Box Squats 5-5-5-5-5 225-225-245-245-255 Used an 18" box. Last time I used a 20# box with an Abmat and did 275 x 5. I think going lower is the way to go. I did these reps quite quickly, exploding off box as soon as I sat and unweighted my toes for an instant. Seemed to work. 1 Round For Time: 100 Air squats 50 Comp push-ups 3:15. Finished fastest of the 6 a.m.'ers, which was a nice surprise. (I am praying I didn't miscount reps. :)) Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7420615958/[/url] Claw |
Re: Over 50 Crossfitters Sign In
Claw - Awesome job on the Box squats!![QUOTE]Finished fastest of the 6 a.m.'ers, which was a nice surprise.[/QUOTE] Not to us! You're a firebreather!
Pat - Way to go on that Front Squat WOD! Were your ears burning? I was touting you as the 67 year old with the CrossFit Total over 1000! Tom - That regional WOD was rough even doing half & half!! I think you'd blast through it if you halved it again! [B]At [URL="http://www.akpcrossfit.com/"]AKP CrossFit/[/URL] WU:[/B] ~80ft Walking lunges with 10lb DB thrust Hurdler using the DB as a balance [B]WOD:[/B] Dead Lifts 1x10 60% [I]205[/I] 1x10 75% [I]240[/I] Max Reps 90% [I]6 @ 285#[/I] 3RFT: WOD: 15 body-weight deadlifts (205) 15 Hand Release push-ups 15 k2e 12:57 [I]This was "supposed" to be fast and furious. It was just brutal! The Dead lifts were hard but something I could do. Did the 1st round of DLs straight through. The hand release Push ups were a scale UP. (It's SO NICE to have "FRIENDS" who own a Box! :rolleyes:) [/I] |
Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Superclaw, superclaw, he's super speedy....
Masters Crossfitters Unite! :p (nice job, claw! & everybody else, still killing it) |
Re: Over 50 Crossfitters Sign In
did whister, b.c. tough mudder yesterday.
12 miles of fun in a twisted sort of way. my back cramped up after about 4 miles but then the crawl through the pipes fixed that, then the jump in the lake still frozen lake cooled us off however i could have done with out the lower body cramps from miles 8 - 12. learned that my wife bounces quite well when she fell from the top of the berlin walls and that taping your shoes on is a really good idea. she has brusies in places that we are not sure how they got there. not sure that our clothes will ever be clean but it certainly was the most fun 3 1/2 hours i have ever had. i am glad i had the crossfit base to carry me as i think there will be a lot of people not feeling all that great today. out of the 14,000 people registered i don't think i saw not one unhappy face yesterday. the rest of my team faired quite well also. |
Re: Over 50 Crossfitters Sign In
Welcome back Chaplain, Don't stay gone so long!!
William Great work on Elizabeth Cliff everyone say's tough mudder is I great time, I gotta try one sometime soon 6/20 Bench press with board 3@135 1@ 185/225/245/F@275 Seated DB bench press 2x3 @ 40/45/55 8x12 Green Band tri extensions 5x3+2 Shrug HCHP @135 WOD :30 FGB Drill 3 rounds rest 1:30 between rounds 6/22 Box squat 6x2@135 6x2@155 W/ purple bands SUMO DL w/chains 6x3@225 6x10 Green Band good mornings WOD 4:00 AMRAP 10 push press @ 95 10 BJ 10 ring dips 3 rounds rest 3:00 4:00 AMRAP 10 DL @ 185 10 Burpees 5 elevated push up 2 rounds rest 3:00 4:00 95 sled pull 6/23 wu GHD/ Reverse hypers/20 Burpees WOD 2 man team WOD one man runs 200m one man works 100 WB 50 pullup 60 Burpees 70 BJ 100 ABmat situps 6/24 Run trail 9 Indiana Dunes State Park, run Beach back, close to a 5 mile run m/57/180 |
Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Bill the 20 reps max squat inspired me to resurrect an old workout.
21-15-9 135# back squat and pull ups broke 11 & 10 on BS and 7,7,7 pull up then similar on 15 and 9 rounds 11:30 I think that's 3 minutes off my last. |
Re: Over 50 Crossfitters Sign In
Thanks for the kind birthday wishes, and Deb, thanks for "Superclaw." I'm trying to figure out how to make it my avatar.
Also, great work up and down the board. Pat, a CFT over 1,000 lbs is staggering. That would put you at the top of our box's Leaderboard. None of us have cracked a half-ton yet. Starting "Hell Week" tonight, five straight nights of Hero/Named WOD's at 7 p.m. Should be quite the challenge. Claw |
Re: Over 50 Crossfitters Sign In
Cliff - Way cool on the "Tough Mudder"! A bunch of folks from the boxes around here have done several and have had a blast! Agreed with JB! (BTW, John, "Yay! Burpees!!") Need to convince the spousal unit to do it with me!
Tom - Looks like this CrossFit stuff is working for you!! Nice Job! Claw - Good Luck on "Hell Week"! [B]WU:[/B] 3 rounds of 10 Reps: Push Ups AbMat Sit Ups Air Squats 500m row Dynamic stretching [B]WOD:[/B] [I]First day of [URL="http://outlawcoach.wordpress.com/about/"] Outlaw CrossFit [/URL]type programming.[/I] 3, 3, 3, 3, 3 Snatch @ 65-75% – rest 60 sec. Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect. 75-75-75-85-85 Then For Time: 21-15-9 of: HSPU Burpee Box Jumps 24/20″ (Yay! Burpees!!) 9:41 [I]Good WOD! Did the 24" box. Need more work on form, but it was fast and fun!![/I] |
Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1072509].[/I]
3, 3, 3, 3, 3 Snatch @ 65-75% – rest 60 sec. Notes: Begin at 65% and increase to 75% throughout sets if technique is perfect. DO NOT go past 75% and do not add to 65% if technique is not perfect. [/QUOTE] This cracked me up. id [B]never[/B] add weight! Heard nothing but good about outlaw. Good luck. |
Re: Over 50 Crossfitters Sign In
good work on the Back Squats Tom!
6/25 Box Squat 3@135/1 @185/225/245/265 3x4 275 w/ chains DL Dead Lift with feet on 45# bumpers Weighted walking Lunges @ 70# 4x10 GHD Back extensions @ 25# WOD Cindy rounds I quit trying to keep track at 11 or 12 rounds b/c I thought that it just did not matter, I have a Hell of a time keeping track of my rounds sometimes so the heck with it :shrug: m/57/180 |
Re: Over 50 Crossfitters Sign In
thankfuly last nite was an easy nite
6 rep max good morning 200 lbs 4x6 16" box squats 150 lbs my calves are still this morning toast from tough mudder. after the box squats spent a good chunk of time last nite rolling out my calves and hammies. saw lots of great colored brusies at the box last nite from people who did the tough mudder. all still were laughing about how they got them. |
Re: Over 50 Crossfitters Sign In
6/25 WOD
Hell Week Day 1 "Nutts" For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate 29:38. Tried to go full ROM on HSPU's but missed a couple. Sets of 7-3. Because we did not have enough bars, boxes, and wall balls, athletes had to share, building in some rest. Deadlifts also went in sets of 5's (approximately). Box jumps basically slow and steady straight through. Pull up sets were pretty short, basically no more than 5 or 6 at a time, and down to 3's and 2's toward the end. All good until we came to wall balls, which were particularly miserable today. I did sets of 10 for the most part, but many reps involved not catching the ball, not squatting to full depth, just my usual flaws. Double unders were limited, surprisingly, not by my jumping but by my arms swinging the rope. Sets of about 8 to 13 throughout. I had done this once early as a team WOD with KJ. We each did all the reps, except I scaled deadlifts then to 225 and we split the total wall balls to 50 each. We alternated work so it had more rest, and that time was 34:05. First night of Hell Week down, 4 to go. Claw |
Re: Over 50 Crossfitters Sign In
6/27 WOD
Hell Week Day 2 "RJ" 5rds FT: 800m run 5 rope climbs 50 competition pushups 47:06. This was just a grinder. I was worried about all those rope climbs until Traver made a comment to the effect of, why is everyone worried about the rope climbs when it's the push ups that will get you? I held that warm fuzzy thought in my head most of the WOD. Pleased with my time. One of the hardest parts was keeping track of all the counting. I feared I missed a running lap on the 4th round but I was behind but in sync with Campbell, so I told myself if he's done, I'm done. I also feared missing some pushups so I threw an extra five in on the 3rd round, and an extra rope climb in the 4th round. (It's very likely those were not "extra," they were the correct number and I just prevented myself from cheating.) Body inventory: Not particularly sore anywhere, just feeling an overall tiredness. Working out so late in the evening has been messing with my sleep. I predict a massive sleep crash tonight or tomorrow night. In the meantime, I find solace in the fact that caffeine is not a banned substance in Crossfit. Some truly amazing efforts, especially from the women, all of whom banged out 25 rope climbs and 250 hand-release toe pushups in about an hour, on top of running nearly a 5k. If I was a betting man, and I am, I'd bet not one random young woman off the street in 50 could complete that WOD like our CPC women did. Link to whiteboard with Hell Week times so far (WFS): [url]http://www.flickr.com/photos/93561498@N00/7452927388/[/url] Claw |
Re: Over 50 Crossfitters Sign In
Good work, everyone.
SuperClaw - You are "the Man" Bill H - Burpee (yay?) box jumps. As my adult kids would say, "that is just sick" 6/24 Functional fitness... Load truck and camping trailer; evacuate my home due to Waldo Canyon fire. :( 6/25 Deadlifts Warmup: Jog 3:00; Deadlifts 90, 110, 130 X5 Workout: Deadlifts 165 X5, 190 X3, 210 X12 Assist: Good mornings 45# X 4X10 Toes to Bar X4X10 WOD: 21-15-9 Tuck jumps pull-ups 7:30 Cashout Pull-ups X 30; dips X 30 Really needed this workout to take my mind off the fire and its possible outcomes and impacts. Helped my frame of mind a lot. 6/26 Military Press Warmup: 45, 55, 65 X5 Workout: press 80X5, 90X3, 100X10 Assist: Pull-ups X1X10 Dips X 1X10 Shoulder hurt from previous day's dips and pull-ups. Also, heart not in the WOD as I watched the smoke plumes from the fires in the city move overhead. Hard to concentrate while trying to keep an eye on the TV and the news updates of which area is now being threatened. Also lots of air quality warnings from the health department. 6/27 Rest day. Spent a lot of time buying emergency supplies and preparing for potential second evacuation. Fire is spreading on three fronts and if it jumps I-25 heading east, we'll be on the move again. |
Re: Over 50 Crossfitters Sign In
Alden - Hope You & your family are well. Got a LOT of CFWP folks & friends in the Springs area.
Deb - Do you just pick a weight & Snatch it for the entire WOD? JB - Feel ya on the counting rounds frustrations! Claw - Nice job on "Hell Week"!! [B]26 June WOD: from [URL="http://diywod.com"]DIYWOD[/URL]:[/B] "Kenyatta" 10RFT: 10 Push Ups 10 Air Squats 5:48 [B]27 June: WU:[/B] 500m row 3rounds: 10 Wall Balls 10 Push Ups 10 AbMat Sit Ups [B]WOD:[/B] Work Up to a 1 rep Max Hang Squat Snatch: 75#-75#-75#-95#-85#-65#(5 Reps) then 5 RFT: 200m run 25 1.5 Pood KBS 2 min between rounds 21:33 [I]My form on the Hang Squat Snatches was poor IMHO. Had to Muscle Up the 95#. My knee was talking again; something related to the heavier weights on it. Was surprised on the 5 rounds. The runs weren't as bad as I thought. Broke up the KBS into 2 subsets. Tried to get the last one done as fast as possible. The worst part was the 2 min rest. At least I wasn't the last one done! Always a good feeling. :)[/I] |
Re: Over 50 Crossfitters Sign In
alden what a crazy situation going on there. was watching the news last nite and they were interviewing people from your area.
wow i can not imagine living there right now. last nite 5 rm back squats 307.5lbs 5x2 sumo deadlift (70 % 1rm) 295lbs then 5 k.m. trail hike |
Re: Over 50 Crossfitters Sign In
Alden, I live in fire country myself (Southern California) and feel your pain about fire, evacuating, etc. Been there, done that. We'll are pulling for everyone out there.
6/27 WOD Hell Week, Day 3 "The Chief"* 5 X 3 Min AMRAP w/ 1 Min Rest in Between 3 Power Cleans (135#/95#) 6 Sit-Ups 9 Squats * We all subbed sit-ups for push ups because RJ the day before called for 250 push ups. 22 rounds + 2 PC's. Very pleased with this one, particularly pleased with the PC's. Only ONE missed rep, and that was right at the end. Like most of the athletes, I had to ice my elbows after the WOD, but about 20 mins of icing seems to have done the trick. Body inventory: Elbows only very slightly tweaked, big bruise/abrasion on outside of right lower leg from rope climbs on Tuesday, generally feel like I got run over by a bus. Can't wait to hit it tonight! Claw |
Re: Over 50 Crossfitters Sign In
[QUOTE]Deb - Do you just pick a weight & Snatch it for the entire WOD? [/QUOTE] Its usually a climb; but if I had to wait for a PERFECT lift, gee! Sometimes its a little forward but Im strong enough to hold it, sometimes I pull back (that's ok, my coach doesnt care as long as I bring the bar w/me, but it's not a PERFECT snatch). When its a perfect lift - it feels like nothing! Maybe a COG issue; when the COG combined you dont feel it?
Sorry to hear about your trouble [B]Alden.[/B] :( Good luck. |
Re: Over 50 Crossfitters Sign In
Deb - Thanks for your thoughts. "Perfect" is what they posted. It just showed me that I don't feel that good about my Snatch form. Need to do more of them.
Claw - Awesome job on "The Chief"! It was humbling for me!! Cliff - Way to go on the back squats & DL's!! [B]Functional WOD: WU:[/B] ~400m jog ~50m : High knees Butt Kickers Spidermans 10 hand Release Push Ups Bear Crawl [B]WOD:[/B] 5 rounds: ~100m Honda Element (~3500lbs) Push (~50 out/~50 back) then 3 rounds: ~50m Honda Element (~3500lbs) Pull with a rope (Arms ONLY!) (then Push back) [I]A Blast of a WOD! I checked with Map My Fitness] and pushing out was a [B]FOOT INCREASE[/B] in elevation! You could feel it! We timed the rounds, but I didn't log them. I did around 1:30-1:50 on the first and was in the 30-40 sec on the pulls. I was surprised that the pulls seemed easier.[/I] |
Re: Over 50 Crossfitters Sign In
[QUOTE]Deb - Thanks for your thoughts. "Perfect" is what they posted.[/QUOTE]yeah. this is embarrassing [url]http://www.youtube.com/watch?v=WYqWbl28PZo[/url] [url]http://www.youtube.com/watch?v=eomDXBBNklE(both[/url] wfs actually I think I cursed in first one. Both crappy snatches) I'm SOoooo happy in the first one, because I didn't jump back AWAY from the bar like two before it. and the second one, too slow. They're only 100#; NONE of mine are perfect! gives me something to do. :D
|
Re: Over 50 Crossfitters Sign In
I did snatch tonight OK power snatch reverse curl, still can't jump under the bar.
Any how 95# power snatch decent form But the clean and jerk (again power clean work in progress) 15# PR @ 151.5# Might be more of a push press. but its getting the weight up. Alden hope things are looking up soon. |
Re: Over 50 Crossfitters Sign In
been working out regularly, not posting (:shrug:).
All week we have been doing 3X10 wall squats. High bar back squats 5X5. 155.......325 3RFT 20 back lunges 115# 25 lateral burpees. 14:27. |
Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1073584]been working out regularly, not posting (:shrug:)...[/QUOTE] Pat - It's what we do (working out regularly)! Nice WOD! (Yay! Burpees!!)
Deb - Thanks for the vids!! Shows that a snatch Master, er Mistress, still has to work at it! [B]WU:[/B] 2 rounds of Cindy Dynamic Stretching inch worms Spidermans Sumo Squats [B]WOD:[/B] 10 Min Pull up practice. [I]Got a set of 7 in an almost Butterfly!!![/I] "Nancy" 5RFT: 400m run 15 75# OHS 19:94 [I]1:30 [B][U]SLOWER[/U][/B] than 5 April!! :ranting2: But it was hotter & more humid & the running route was different. Really WANTED to squat snatch the bar like I did in April, but just couldn't do it during practice. Still, I was consistant and was the 3rd one done in the class!:pepper:[/I] |
Re: Over 50 Crossfitters Sign In
Nice work everyone!
I lost a WOD somewhere this past week 6/26 workout went missing and 6/27 6/28 swimming laps in local pool 6/29 Green Band Good Mornings 5x10 Box Squat 5x2 @135 5x2@165 275# Sumo Stance DL W/ chains feet on 45# Bumpers 5x3 WOD 5:00 AMRAP 5 Ring Dip 5 20" BJ Run 200m Rest 3:00 5 AMRAP 8 95# Squat Clean 10 Hard Pulls Rower m/57/180 |
Re: Over 50 Crossfitters Sign In
6/30
9x3 Bench WOD 20:00 EMOM 6 Lunge w/ 45# Bumper O/H 3 Burpees 6 AB Mat situps 5,600 Burpees YAY Burpees year to Date m/57/180 |
| All times are GMT -7. The time now is 02:13 PM. |
CrossFit is a registered trademark of CrossFit Inc.