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great work as usual guys

rest week kind of last week....went to gym a couple of times and rowed....super busy at work .... 50 hour week.....took friday and saturday off...it's a long weekend up here in canada....went to a buddies place last night for a back yard fire and a few to many wobbley pops.....came up with the idea of riding our cruiser bikes down half nelson [url]http://www.bikepirate.com/half-nelson/[/url] (wfs)....so up at 6:30 this morning...picked up the crew...went out for breakfast at our local greasy spoon.....stopped by to pick up the wife so that she could shuttle us up to the top.....we laughed like school girls all the way down....i had smoke pouring out of my rear hub by the time we hit the bottom....what a great way to wake up.....:D

then went to the gym...

speed bench

rm w/185 bench press (10)

prone tri ext 10-10-10-10 10-12-15-20

incline push ups 2 x 25

supine bench row 10-10-10-10 135 all the way across

seated mag grip row 10-10-10-10 90-110-120-130

hammer curls 10-10-10-10 35-40-45-50

life chores for the rest of the day

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Wow Cliff!! Looks like a blast!!! I had life chores my self this weekend. :ranting2: Spent the weekend in my sons Apt. cleaning like a mad man in an attempt to get my deposit back.... The landlord is a real hard A__. She is a true slum-lord taking advantage of college kids!! Back to the Box to tonight!! With the 19 yr. old Son hopefully.

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Patrick, That's what functional fitness is all about! Nice WOD BTW!

Cliff, WOW isn't the word! Looks like a blast!!

[B]WU:[/B]
500m row
1/2mi walk
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
1 mi run
100 lunges
100 pushups
1/2 mi run
50 lunges
50 pushups
1/4 mi run
25 lunges
25 pushups

38:26

[B]Evening:[/B]
1mi dogwalk

Shoulder Press:
5 @ 100#
3 @ 115#
3 @ 130#
5X10 @ 70#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
10 Chest to knees

[B]WOD:[/B]
3RFT:
15 Back Squats @ 135#
15 Belly to wall HSPUs
500m row

13:26

[B]Evening: [/B]
1 mi dogwalk

Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#

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Bill, Plenty of running the past few days.. Nice!!!

5/23/2016 Monday Oldest kids birthday, she is 26.... Time flies!!!

WU: Run 400M
5 Push-ups
10 Cradle Rocks
10 Air-squats
10 walking lunges

Squat Clean
EMOMx10: 1 Squat Clean
75-95,3x,105-3x,115-2x,125

Conditioning
“Barbara”
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3:00 between rounds, score is total time including rest.
or
"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 squats

I did CINDY 9rds + 5. The folks doing BARBARA were killing it!!! Get ready for Murph!!!

5/24/2016 Tuesday Wow!! It started to pour rain right at go time 530PM
WU: Row 400M
10 PVC Pass-thrus
10 PVC OHS
10 Lunges
10 Cradle-rocks

Strength
Deadlift- 8@135, 5@185, 5@215, 5@260
Bench Press - Went lite.... 5@75, 5@95-2x
Week 1 add ANOTHER 10 pounds to your dead number and 5 more to your bench
5 @ 65%
5@ 75%
Max Reps @ 85%

Conditioning
3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105 95 for me
9 Box Jumps, 30/24 24 for me

14:47

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Gents- I am heading off to the INDY 500 tomorrow. Should be a BLAST!! Lots of walking for sure. Take care.

Re: Over 50 Crossfitters Sign In
 

great work guys....that bike ride and sunday morning was one of the best things i have done in ages :D

tonite...

speed bench

1 rm camber bar 225lbs

3 board bench 8-8-8-8 135-155-175-185\

roll back to clavicales 10-10-10 15-20-25

e z bar skull crusher 10-10-10-10 20-30-40-50

patrick....have fun at indy.....it looks like a great time

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Patrick, Kids do that! ;) Nice WODs! Safe travels! You'll be just down the road from me! (I-70, that is!)

[B]WU:[/B]
1mi run
10X10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups

[B]WOD:[/B]
Deadlift
5x5
135#(5)-225#(5)-275#(5)-315#(5)-365#(0)-325#(1)

[B]Evening:[/B]
1.3 mi dogwalk
10 Burpees (Yay! Burpees!!)
3x10 Backsquats @ 140#

Bench Press:
5@ 85#
5 @ 105#
5 @ 125#
3x10 @ 105#

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Cliff, Awesome stuff!

[B]WU:[/B]
1 mi run
10x10 SUs with 1 DU attempt (got at least 5)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
10 min to find a heavy snatch
Got to 115#
Then...
12 min AMRAP:
10 snatches @ 95#
10 Front Squats @ 95#
20 HRPUs

2 rounds + 10 snatches + 6 Front squats

[B]Evening:[/B]
1 mi dogwalk

Dead lift:
5 @ 135#
5 @ 165#
5 @ 200#
3x8@ 165#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
2X10 SUs
10 Burpees (Yay! Burpees!)
[B]WOD:[/B]
Murph
1 mi run
100 Pull ups
200 Push ups
300 Air Squats
1 mi run

1:05:59

1:49 slower than two years ago.