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Wednesday March 18, 2015
Walked 1 mile on the dreadmill, increasing elevation every .1 mile. Did 2 wall ball shots and 2 burpees. WBS are really hard after walking a mile b/c my legs got tight. Did 20 light weight lat pulldowns all the way to my lap (muscle up progression work). Held a goblet squat. Walked up the stairs from the gym to my 8th floor condo. Finger feels okay today, doesn't hurt to type. |
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Thursday March 19, 2015
1.5 hours coaching basketball. I threw approximately 200 passes in this time and rebounded approximately 200 shots. I have noticed that I'm really moving around on the court better after 5 practices. These kids are either going to keep me young or kill me! |
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jt...take the first option....keeping you young cause you die when you get old....
saw the surgeon yesterday.....my shoulder is confirmed to be a mess....she showed me the 2010 xrays vs the 2015 xrays and I could even see the differences....it is just going to keep on grinding away on itself :( on the upside she said the work I am doing at the gym is not going to hurt it and if anything is going to make it last a bit longer than if I had done nothing :pepper::pepper: soooooooo game on!! last nite bench press 1 Rm 2 sets 5/8 chains 268 BP 5@168, 8@192 floor jm press 10-10-10 20-25-30 dbell tri extension 10-10-10 15-20-25 6 rounds of n/m/w supine row 1 rep added each minute front raise 12-12-12 15-20-25 seated hammer curls 10-8-6-6 30-40-55-65 off to see lynard skynard tonite in the big city with 6 friends and a designated driver..... |
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@Cliff, that's good news about the shoulder, and LS!
Friday March 20, 2015 Day 1 of training cycle for 2015 Master's Pan Am Weightlifting Championship. Held a goblet squat, did pass throughs, did hip extensions, rolled around on the floor to loosen up lower back, did walking lunges. Power position drills. High hang drills. Snatches 10x95 3x125 3x135 16 for 16 (baby finger felt okay) Back Squats 3x5 @ 135 Two burpees Five wall ball shots Ten ring lock offs (baby finger didn't feel so okay) Rowed 1500m, first 1000 at a leisurely pace, last 500 as 5x100 all out. |
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last nite
ext rotation red band 3 x 20 bamboo bench 2 x 20 red band 16 kg kb 10-1 dbell bench 25 lbs 1-10 wide mag row 90lbs lying rear delt 3 x 20 5 lb 4 rounds 20 sit up 25 /s 20 kgkb obliques 4 min black band ski erg 3 x 10 e z curls 10-10-10 50-70-80 lyndard skynard....amazing show...very tight and loud....to many beers and laughs with some good friends :kicking0: too early this morning 20lb vested box jump 2 rm 33 3/4" speed squats 10 x 1 otm 195 blue bands sumo dl 1 rm red bands 225lbs concentric zerker good a.m. 8-8-8 95-113-135 these sucked 3 rounds 1 min belt squat blue band 90 lbs dbell sit up 10-10-10 45-55-60 100 kg kb swings 20kg kb guess i am committed now to the provincial power lifting meet in late june...going to be an interesting ride getting ready for it |
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Committing to a meet sets all kinds of wheels in progress. There's nothing like circling a date on the calendar!
Saturday March 21, 2015 Walked a mile around the farm. Raked stones onto the driveway for half an hour (this was brutal). Played catch for a while (this was fun). Spending the day with Kendrick Ferris tomorrow. |
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damn rules.....apparently we may have had to "qualify" for the june meet in one of 2 qualifiers.....November or mid april (the mid april one is limited to 30 people and has a 15 person wait list with registration filling up in one day) :( working on getting that figured out
oh well......off to getting stronger..... speed bench 8 x 1 otm 145 plus micro bands pin press 8-8-8 135-155-175 e z bar tri press 10-10-10 20-30-40 jm press 10-10-10 20-25-30 flat bench row 8-8-8 25-30-40 N mag row 10-10-10 45-55-65 3 rounds dbell f. raise x 20 dbell lat side raise x 20 10lb dbell.....shoulder was creaky as get out by the end |
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Sunday
Spent the day lifting with Kendrick Farris. Monday Walked to CTown, did 5 rounds of (1 pull up, 1 T2B, 1 WBS, 1 burpee). This gassed me. Then did empty bar drills practicing what we worked on sunday. Walked home. Tuesday Walked 2.0 miles on the treadmill watching a spring training game on the TV. It was 22F outside... .5 at 2.0 .5 at 2.1 .5 at 2.2 .5 at 2.3 (this is moving right along for me these days). Neither leg fell asleep while walking so that is very positive. |
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Cliff - sorry about the shoulder. Really glad CF is not making things worse!!
Back from celebrating another trip around the sun (And had a Guinness cake with Bailey's frosting on it! :D), traveling, and going to my wife's Aunt's Funeral. [B]WU:[/B] .33333333 mi run ~2:15 (200 ft) on the Jacobs Ladder 100+ SUs SU & DU practice 10 Leg Swings the usual way 10 Air Squats 20 sec fingertip plank 10 Push Ups 15 Dead Bugs 10 Hollow rocks [B]WOD:[/B] 3 RFT: 20 Box Jumps (18 in) 20 Sit ups 16:33 [I]I can't believe that time. The last 2 rounds took about 3:00. Maybe I messed up the time. (One can hope! :shrug:)[/I] [B]Cashout:[/B] 10 Burpees (Yay! Burpees!!) 5 110# Presses |
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@Cliff - Sorry about the shoulder and as Bill said, glad you can keep working out.
3/23 WU: Functional fitness. 2 hours of pulling myrtle spurge on the property. Workout: 100 step ups (18" bench) 5:00 Row 1km easy 3/24 WU: Functional fitness. Pulling more myrtle spurge. Learned the hard way that neither RoundUp nor Weed B Gone Max is completely effective against the stuff. The only 100% effective option is to pull the plant out of the ground, ensuring the roots are completely out. I have thousands of partially dead plants with flowers coming up through the center. :ranting2: I figure I have a couple more weeks of "functional fitness" activities before I have eliminated all these rascals. Workout: Various shoulder rehab activities. Some lifting with my good arm. Bike trainer intervals 6:00 warmup; 7 sets of intervals 1:00 on/ 2:00 recovery; 3:00 cool down Had an ortho appointment on Monday. Luckily the shoulder is slowly recovering; doctor assessed the injury as a torn rotator cuff and biceps tendon. He recommended another month of rest/ shoulder rehab exercises before either resuming normal activities or coming in to evaluate surgical options. |
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hi all,
glad to see you all still up at at it with living!!!! Have been busy getting my pesky back into some sort of functional order..with reasonable success. Concentrating on improving the hip hinge movement , keeping moving, trying to maintain some level of fitness. Back at CFR. working towards: 5 set 5 reps holding perfect form across no exceptions. Deadlift @ 60% body weight Press/push press push jerk: # between 25-30% Oh Squat, front squat ,back squat @ between 25- 30 % when this is achieved then I can look at perhaps reintroducing cleans etc. but we shall see. and keeping core strength with planks, waiters walks with kettle bells and doing WODs modified or scaled according to physio approval ( I am lucky ..i think..my physio does CF at the same sessions as I do... he does not mind the odd question or request fro advice.. he says it is far better that watching the train wreck happen and having to put the bits back together :) Cheers Helen ps. will start boring you with WOD details starting next monday :devil: |
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thanks guys.....I really think that no matter what happens with me and my shoulder I am in it for the long run....my coach will do whatever he can to keep the rest of me moving and in shape :D and I will go along with whatever he gives me....
welcome back Helen...glad you are on the rebound last nite box jump 1 rm height w/40lb dbell held to chest 26" back squat 3-3-3 240-260-280 speed pulls 8 x 1 225 lbs with red bands gh raise 3 x 5 used red band to get me back up....great way to do them reverse hyper 12-12-12 35-55-75 1/2 ghd sit up with chain 2 sets 5/8's 2 x 10 |
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Alden - That weed sounds NASTY!! I hope your shoulders feel better!
Helen - Glad to see you back! That sounds real cool that your physio WODs with you! I wish more doctors would work out. We had a reservist MD give running classes at the base this week. One of my CrossFit buds took it & learned A LOT! Cliff - You still are a BACK@$$ Crossfitter with those WODs!! [B]WU:[/B] .5 mi run 100+ SUs 10 Leg Swings on each leg in each direction 10 Air Squats 20 sec fingertip plank 10 push ups 10 Scap Pull, Pull Ups 16 Dead Bugs 10 Hollow Rocks [B]WOD:[/B] 18 Min AMRAP 7 Thursters #115 14 KB swings 1.5 pood (Russian Swing) 21 Burpees (YAY! BURPEES!!) 126 Single Unders 2 rounds + 7 Thrusters #115 + 14 KB swings 1.5 pood + 12 Burpees (YAY! BURPEES!!) [I]The thrusters & KBS winded me on this one! The 1st round took me ~6 min. The 2nd took me ~8 min. I could feel my hammies on the 2nd & last round. My right knee was talking to me on the thrusters. Still, it wasn't a bad WOD![/I] |
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Wednesday March 25, 2015
Walked very briskly downhill to Ctown Pass throughs, goblet squat, hip extensions, rack extension Snatch practice up to 135# (16 for 16) C&J practice up to 155# (10 for 10) 6 pullups 6 dips 2 burpees Walked slowly home back up the hill. |
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thanks bill
after looking at the "otherside" of the gyms wod last nite I was glad I was inside where it was warm and dry lifting as opposed to being with them outside in the cold rain running and doing prowler sprints.... last nite one leg kb dead lift 3 x 15 20kg kb 3" deficit kb squats 3 x 12 32 kg kb top 1/3 reverse hyper 3 x 15 25 lbs kb swing 32 kg kb 3 x 15 ankle weight leg raise 3 x 20 10 lbs per ankle ghd sit up 3 x 15 got the registration to competition sorted out...will do one in july instead ..... dang summer just keeps getting busier already :( |
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[B]WU:[/B]
.33333333 mi run 100+ SUs 10 Leg swings on each leg in both directions 10 Air Squats 10 Push Ups 10 sit Ups 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] 5, 4, 3, 2, 1, 1, 1 115# (5), 135# (4), 205# (3), 225# (2), 275# (1), 295# (1), 305#(f) [I]I hadn't squatted heavy in a while. My right knee was talking during the 135# (Snap, Crackle, Pop!). However, 275# felt good, as did 295#. I wimped out @ 305! :([/I] |
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@Bill, nice job on the 295# squat
Thursday March 26, 2015 signed some copies of AMRAP Murder [url]http://www.amazon.com/AMRAP-MURDER-FiftyShadesOfCrossFit-KillKurt-SavePeach-ebook/dp/B00TYUGLPU/ref=sr_1_1?s=books&ie=UTF8&qid=1427456900&sr=1-1[/url] Rowed 5k (did last 500 under 2 minutes) Did lots of stretching, especially hips and lower back 10 walking lunges with 11# bar overhead 3 pullups 3 dips 2 burpees 10 OHS with 11# bar then played around with some empty bar drills, trying to use my legs to get the bar overhead instead of my back. |
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JT - Wow! I'll have to read it! (Not sure if the wife will let me! :D)
[B]WU:[/B] 400 m run 100+ SUs 10 leg swings on each for both directions 10 air squats 10 Push Ups 14 Dead Bugs 10 Burpees (YAY! BURPEES!!) [B]WOD[/B] Open WOD 15.5 27-21-15-9 Row for Cal 65# Thrusters 14:44 [I]It took me 2 min to get the row done and 8 min to get the 1st two rounds done. I wasn't pushing it on the rows, about 2 pulls per cal (though the first cals on the last rounds took more pulls!) It really wasn't a bad WOD![/I] |
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Friday March 27, 2015
Explained the difference between rowing for calories and rowing for distance about 50 times. pass throughs, goblet squat, hip stretches, empty bar drills Snatch Workout (trying to be more upright and use my legs instead of my back) 2 for 2 at 40kg 2 for 2 at 50kg 2 for 2 at 55kg 2 for 2 at 60kg 1 for 1 at 65 kg 3 for 5 at 70 kg (this is my normal meet opening weight) 5 for 5 at 50kg (went down to a sure weight to work on the adjusted setup. By setting up better I keep my shoulders over the bar better, which prevents being pulled forward so much, which in turn prevents having to over compensate by using my back to loop it up. This could really improve my snatches, and my cleans, and reduce back pain, once I get it ingrained) |
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Saturday March 28, 2015
Stretching 20 minutes stepping up onto a 12" box carrying 5# kb 1 hour of coaching basketball. I love working with kids who want to get better and who work hard. |
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Sunday March 29, 2015
26F on the drive over to the shed 'o pain. 9-6-3 burpees, 65#thrusters, jumping pullups 8:20 (my only goal for this was to not sit down. I did not sit down!) C&J practice (working on the new setup that helps the bar go more straight up and down on the first pull which means I don't get pulled forward so much) 5 for 5 at 65 5 for 5 at 95 4 for 4 at 125 1 for 1 at 145 Then I went and coached basketball. Each kid shot 250 shots, which means I threw 500 passes. I can barely lift my arms.... |
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Monday :23/3
Monday: day of horror walk, warm up 4 rounds: 1 wall walk both with and without whimpering because I am a whimp. 6 ring rows 10 box step ups 40 single skips 100m power walk warm up for WOD 8 min AMRAP 10 push press 20kg 10 hang power clean 20kg 3 rounds + 10 push press + 2 Hang power clean 72 reps total it was awful in the extreme. tuesday 24/3 airbike 30 min Wednesday 25/3 warmup: tabata planks and shuttle runs ( well shuttle waddles for me :) ) then glute activation exercises. warm up for front squat 6 x 15kg 5 x 20kg 5 x 25kg WOD A Front Squat 5 sets of 5 reps 30 kg across all sets. happy. WODB for time: 30 Press ( 20 reps @ 20kg, 10 resp @ 15kg due to form considerations) 50m walking lunge 40 box step ups 15 band pullups time: 9m44s Thursday 26/3 40min airbike Friday 27/3 Friday: 45min power walk warm up with reverse tabata ie 10s work 20s rest ring rows hanging knee raises: 56 resp. rowing coaching then: 10 min row with PERFECT form ..my first row for 9 months! woohoo!!!!!! 10min for 1020 meters. then stretching Saturday 28th Rest Day: mowing property, drenching goats and sheep and cleaning out chook pens. Gotta love a rest day on a farm. Sunday 29/3 60min airbike moderate pace. Monday; 30/3 40 min power walk warm up: 2 rounds with empty 15kg bar 7 deadlift 7 hang power clean 7 push press 7 back squat 7 behind the neck push jerk Then: WOD 5 rounds scaled down to 25kg as return to Bench press after 9 months. bench press.. max reps ring rows: max reps total 143 reps and to put me well and truly in my place my friend finally owned a 110kg squat with awesome form.... H |
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welcome back Helen....glad to see you took it easy :D
Friday nite at the box....grill 80 steaks for time to feed the open competitors and spectators...we are lucky to have the manager of a great grocery store belong to our box so he is able to donate way more than he should.... Saturday.....woke up tired from all the grilling so had to force myself off to the gym.... first up was 2 RM 20lb weight vest sitting on a 19" box max height bx jump...made it to a 28" box and realized my head was not into doing the complete rest of the workout so.....I did a couple of things off my list that did not seem like they would require much thought as opposed to messing with bands and/or chains.... 12 minute sandbag carry...(coach noted .... put down as few times as possible)....got the sucker up on the rail we use for putting the stones over, got under the bag and on shoulder and walked out side.....got to the road and realized that if I put this sucker down I would have to wait for someone to help me get it back up again so I sucked it up and walked for 12 minutes....weighted the sand bag when I got back to gym.....120lbs 2 x 80 blue bands...one in each hand standing abs got home and did not move for a couple of hours......took dogs for walk and then a 2 hour nap.....went out with friends from box to our local brew pubs tap take over with 24 b.c. micro breweries there....got home way to late sunday.....good thing it rained as it made for an easy decision to not do much |
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Monday March 30, 2015
Walked down the hill to Ctown. Went 25 for 25 on snatches (most at light weight, the last 5 were 125, 130, 135, 140, 145) Walked back up the hill. |
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Great stuff!!
[B]WU:[/B] 400 m run 100 SUs 10 Leg swings on each leg in both directions 10 Air Squats 10 Push Ups 10 Pull Ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Push Jerk Work then.. Grace 30 reps 135 lb Clean and Jerk for time rest 5 mins 300 double unders for time 165# Push Jerk Subbed 3:1 single unders 21:30 [I]I could not believe how long it took me to do Grace! 14+ minutes! :yikes:I did have problems trying to get the 13th & 16th reps. :mad: I forgot to rest & went right into the SUs. This was a tough WOD.[/I] |
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@Helen - Welcome back!
3/30 Workout: Right shoulder - various rotator cuff rehab exercises Left side - DB OH press 20, 30, 40, 45 X10; cable pull-downs 20, 30, 40, 50 x10 T-spine mobilization Goblet squats 25, 35, 45, 55 x15 Walking lunges x20 yards Bike trainer - Moderate spin x 15:00/ cool down 5:00 |
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great work all!!!
last nite speed bench 8 x 1 small bands 160 lbs 3 x 20 ext rot floor press w/1set 5/8 chain per side 8-8-8 135-155-160 dbell bench 20-20 40-50 1 arm tate press 8-8-8 20-25-30 100 push downs blue band seated w mag row 10-10-10 90-115-125 ez bar curls 12-12-12 40-60-70 |
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Tuesday March 31, 2015
Walked 2 miles squats 10x100# 10x200# 10x300# It's MUCH harder to squat after walking two miles than it is to squat without having first walked two miles... |
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3/31 Bicycle Ride 20 miles
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nice work on the squats JT......
last nite w/20lb dbells on shoulder 2 RM box jump 27.5" 1 rm box squat 16" box 355lbs back squat 5 @248, rm (5) @ 285 still leg deads 8-8-8 225-275-285 seated deads (these were not fun) 12-12-12 135-185-205 sit ups 3 x 12 with a 50lb dbell on chest |
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[B]31 Mar:
WU:[/B] 500 m row 100+ SUs 10 leg swings on leg leg in both directions 10 Air Squats 10 Push Ups 2 Pull Ups 16 Dead Bugs 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 20 Min AMRAP 10 reps 135lb Front Squat 20 Hand release push ups Run 400m 3 rounds + 3 Front Squats [I]I was hoping to get at least 4 rounds.Got the 1st round done in under 5:00. Too bad I couldn't keep that pace up! My right knee was talking during the FSs. But I could run albeit slow! At least I was able to run outdoors! [/I] [B]1 Apr: WU:[/B] .5 mi run 2:15, 200ft on JacobsLadder 10 leg swings on leg leg in both directions 10 Air Squats 10 Push Ups 10 Pull Ups 16 Dead Bugs 10 Hollow Rocks 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 21-15-9 Deadlift 225 lbs Dips Wall-balls [I]Subbed 20# DB thrusters[/I] 14:53 [I]This was tough. I did the DLs in subsets of 6, 5, 4,... My dips weren't the best, but I wanted to save my shoulders. DB Thrusters are easier than WBs. On the way back to the locker room, I saw someone I work with. He told me seeing me DL made him want to puke. He couldn't believe I could lift that much! That felt good![/I] |
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Wednesday April 1st, 2015
C&J practice 23 for 23, last two were at 90kg. Going to go over 90kg next time out on C&J. |
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bill....ya gotta take those small compliments when you can. :D
nice work on the c&j jt...that's some weight to be moving last nite got to the gym and started to get ready for belt squat stuff and then my coach comes up to me and says "the cable is broken on the belt squat machine so no squating tonite" and kept doing what he was doing i was looking at my workout list in my hand and thinking well there goes 50% of my nite sooooo i ended up jumping on the rower and did 10,000 meters 42:03 :43 second PR :pepper::broc: |
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@Cliff, nice PR on the 10k!!
Thursday April 2, 2015 1.5 hours coaching basketball. At one point I was actually running! |
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Friday April 3, 2015
Snatch Practice up to 70kg Then went immediately to the rock climbing gym and climbed 5 routes, including a mega-jug haul up the south side of the arch. Rock climbing is much more fun than Olympic lifting. And there's a social aspect to it. |
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Saturday April 4, 2015
TGUs to get loose (2x10#, 2x15#, 2x20#) Interleaved death by burpee wall ball shot 1st minute, 1 burpee 2nd minute, 1 WBS (20# to 10' target) 3rd minute, 2 burpees 4th minute, 2 WBS ... Finished round of 7 burpees, 7 WBS. the world was spinning Then did locks offs and ring dips as Muscle Up progression. |
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Saturday April 4, 2015
PM Session Walked a mile around the wet/muddy farm. Thank goodness for trekking poles and rubber boots. |
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Easter Sunday 2015
Some easy deadlift warmups Then... Death By 225# deadlift made it through 7 rounds Then.... Hill repeats at the Res. Did 4 all the way to the top and 3 half way to the top. My legs are jello I feel no shame in getting beaten up the hill by a high school cheerleader Video is on FB |
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Monday April 6, 2015
Mobility C&J drills C&J practice 25 for 25 up to 215# A really good day lifting. |
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You guys are rocking! Big lifts, PRs... Nice work
4/5 Mountain bike ride. Gold Camp road. 10 miles. We only made it up 5 miles (920' climbing) before the snow got too deep and we had to turn around. Bluebird day, could not have asked for a better day to be out and about. 4/6 (all upper body lifts left side only) KB press 25, 35, 45, 35 x10 Cable pull 25, 35, 45 x10 Goblet squats 35, 45, 55, 65 x15 Walking lunges BW, 10, 25 x25 yds Plank hold 1:00 x2 Doing rotator cuff exercises for the right side. Some days, I think the shoulder is getting better. Other days, it seems to be moving in the wrong direction. The worst part of this injury is that I wasn't even working out when it happened. Was unloading a pickup truck for Pete's sake. LOL |
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