Re: Over 50 Crossfitters Sign In
 

Congrats JT! Where are worlds?

Today
3rounds (13:12)
1/4 Mile run
Stone Clean over shoulder (15,10,5 @ 47 lbs)

Re: Over 50 Crossfitters Sign In
 

@Andrew, World Championships are in Germany in October 2016
World Cup is in Tokyo, Japan in April 2016

Sunday November 15, 2015

Stretching, mobility

10 minutes of Cindy, 4 rounds
(scaled pullups to jumping pullups)
(scaled push ups to alternating regular and on knees)
(scaled air squats to squats to a box)

10 minutes of death by kettlebell
20# kbs

5 squat snatches with 31#, trying to learn the new movement to take the pressure off my left thigh, hip, butt, back.

Re: Over 50 Crossfitters Sign In
 

Monday November 16, 2015

Walked over to CTown on a lovely fall day.
Rowed 1k.
Stretched, mobilized.
PT walking (backwards, shuffling sideways, karaokes)

Metcon
1-1-1-2-2-2-3-3-3-4-4-4-5-5-5 FT
burpees, knees to elbows,dumbell presses (15#)
5:01

6 squat snatches (31#)
6 squat cleans (31#)

Walked home on a spectacular fall day.

Re: Over 50 Crossfitters Sign In
 

M - day

20 minutes on the spin bike.

Re: Over 50 Crossfitters Sign In
 

JT - BOOMSAUCE!! Congrats!

[B]WU:[/B]
500m row
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]WOD:[/B]
“Michael”
[B]Three rounds for time of:[/B]
Run 800 meters
50 Back Extensions

50 Sit-ups
After the 3rd round run another 800 meters


The weight lifting room was torn down. They are supposed to put in new flooring. Subbed Supermans & AbMat situps.


36:14 (About 30+ for the Michael.)

Re: Over 50 Crossfitters Sign In
 

@Bill, thanks.

Tuesday November 17, 2015

Walked over to CTown on another lovely fall day.
Rowed 1k
Stretched, mobilized
PT walking (backwards, shuffling sideways, karaokes)

Metcon
5 minute AMRAP
5 wall ball shots (12# ball to 10' target)
5 box jumps (12" box, jump up, step down)
6 rounds in 5:01

6 squat snatches (31#)
6 squat cleans (31#)

Did some coaching
Walked home

Re: Over 50 Crossfitters Sign In
 

Snatch - kg 50x3 53x3 54x3 60

1RFT (4:24)
75 Air Squats
25 Wall Ball @ 15#

Re: Over 50 Crossfitters Sign In
 

Wednesday November 18, 2015

Drove over to CTown with my brand new Eleiko competition bar.
Stretched, mobilized
rowed 1k in 4:44
did 10 squat snatches at 20kg with the new bar
did 10 squat cleans and jerks at 20kg with the new bar
another few weeks of moving minimum weights while learning the new movements then they'll be some weight on the bar

Re: Over 50 Crossfitters Sign In
 

Awesome stuff guys!!

[B]WU:[/B]
.4 mi run
100 SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
6 Pull Ups
25 Dead Bugs

[B]Plankember:[/B]
Plank with elbow lift
Get into push-up position with feet shoulder-width apart and hands under shoulders. With abs engaged, squeeze upper back muscles while drawing left elbow back and up (arm close to body). Slowly straighten arm back down to floor. Repeat with right arm that is 1 rep. 10 reps/2 sets

[B]WOD:[/B]
3 rounds
50 DUs [I]Did 150 SUs[/I]

14 Burpees
7 45/35lb single arm dumbbell snatch (per arm)


12:17


[I]The SUs were the "rest". The DB Snatches weren't bad.[/I]


[B]Evening Work[/B][B]out:[/B]

1 mi dogwalk


Bench Press:
5 @ 90#
5 @ 115#
5 @ 135#

Re: Over 50 Crossfitters Sign In
 

@JT - Congratulations. Great work!

I've been laying low. Was recovering from a cold/ sinus infection over the last few weeks. Got more interesting on Veteran's Day. I ended up in the emergency room when my heart went into atrial fibrillation. Apparently, it runs in my family. The ER doc gave me beta blockers and shocked me to get me back in normal rhythm; still waiting to see a cardiologist to see what lifestyle/ workout changes are appropriate to minimize chances of a recurrence.

Life on the plus side of 60 is so interesting... :rofl: