Re: Over 50 Crossfitters Sign In
 

Sunday June 8, 2014

mobility warmup
agility work (balance beam, agility ladder)
OHS
10x11
10x45
10x95
5x135

Squat Cleans
10x135
10x185

Metcon
21-15-9
Goblet Squat, 45#
KBS, 45#
2:13

Then flew to California

Monday June 9, 2014
Walked to CF Santa Clara (it was a long walk along the Guadeloupe River Trail), did some work, walked back to hotel.


Attached Thumbnails
Click image for larger version Name: NorCal Santa Clara.jpg Views: 0 Size: 28.3 KB ID: 13433

Re: Over 50 Crossfitters Sign In
 

Way to go guys!!

I've been on the road and all I've been able to do is 30 Air Squats, 30 Push Ups, 30 Sit Ups.

[B]6 Jun:
WOD:[/B]

1/2 Tabata of 20# Dumbbells
12, 11, 10, 8 reps

[B]9 Jun:
WU:[/B]
400m run
100 SUs
10 Leg Swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
MU Practice

50 GHD Sit Ups
50 Hip Extensions
100 Push Ups

Re: Over 50 Crossfitters Sign In
 

last nite

EMOTM for 10 minutes

2 x S/S bar with a 25lb plate and 3 set 5/8" chain on each side squats

then

10 minute amrap of

20 24" box step ups
10 toe touches
5 150lb sumo dead lifts

184 reps

Re: Over 50 Crossfitters Sign In
 

Nice job Cliff!!

[B]At the Base Globo:
WU:[/B]
.33333333mi run
100+ SUs
10 leg Swings
10 Air Squats
10 Push Ups
30 Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses

[B]WOD:[/B]
20 Min AMRAP:
10 KB Snatches (1.5 Pood) (5 each arm)
20 Pull Ups
30 DUs (90 SUs)

2 rounds in 10 Min

Overhead squat 10-10-10-10-10 reps
45 - 65 - 95 -105 - 65

[I]I started the AMRAP and made it through 2 rounds when I checked my timer and saw it shut off! :shrug:

I was hoping to do better on the OHSs. But 10 reps of OHSs are tough![/I]

Re: Over 50 Crossfitters Sign In
 

thanks bill

last nite

1 RM mega bow bar 2 sets 5/8" chain 282 lbs

dbell bench 6-6-6-6-6

30-35-40-45-50

seated mega rower 3 x10 narrow grip 80 lbs

single arm bent row 4 x 20 25lbs

ext rotation single red band 4 x 20

prep for bbq tonite for 100....2 hours including getting brisket on smoker.....may not be posting here for till tuesday again as we are in full swing for our biggest bike race of the year here [url]www.testofmetal.com[/url] (wfs) ....keep up the good work everybody....

Re: Over 50 Crossfitters Sign In
 

Tuesday June 10, 2014

Ridiculous travel day with multiple delays. It sucked.


Wednesday June 11, 2014

Snatch practice.
I stank.
Could barely get 155# (1 for 5) or 150# (2 for 5).

Not a good feeling just 10 days before the comp...

Re: Over 50 Crossfitters Sign In
 

6/7 Saturday WOD
Involved lots of kettlebells, including one-handed suitcase carries and one-handed waiter carries.


6/9 WOD
Erin "Trouble" Maker's 36th Birthday WOD
AMRAP 36
360M Row
10 Deadlifts (135#)
6 Push ups
36 Med Ball V-Twists
36 Burpees

4 full rounds plus row + deadlifts + push ups + V-twists + 3 burpees.
That's 147 burpees in case you are keeping score.
Post-WOD photo (WFS): [url]https://scontent-a-lax.xx.fbcdn.net/hphotos-xpa1/t1.0-9/10415582_10202878430256451_4652826854327695970_n.jpg[/url]


6/11
"The Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

27:36.
A few minutes off my best, started with KB swings.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14214656360/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

was able to sneak in one last wod yesterday before the crazyness of the this weekend crashes in

200 m prowler

21-15-9

225 dead lift
standing black band oblique twists

200 m prowler

10:26

have a great weekend all and keep up the great work

Re: Over 50 Crossfitters Sign In
 

Thursday June 12, 2014

Walked to Ctown CrossFit (about .9 of a mile, all downhill)

C&J Practice

Hit 235!

Cleaned 245, missed the jerk, would have got it with a springy comp bar.


Did 1 snatch at 145 and hit it.

Walked home (about .9 of a mile, all uphill)
Back kinda clinched a little under my left shoulder blade on the walk home..

Re: Over 50 Crossfitters Sign In
 

Awesome WODs, guys!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
30 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]

Grace
30 reps of Clean & Jerks @ 135#

Rx

8:53

[I]This took 13 secs longer than on 3 Nov 10 (@ 65#) and 1:15 longer than 17 Dec 12. I had planned to drop the bar every time like Bob Harper did on a Main site video. There was no way I could keep up with his pace! It took me almost 1 min to do 5 C&J's. If I could've kept that pace, I would've had a PR. :shrug: Oh well!![/I]