Re: Over 50 Crossfitters Sign In
 

@Cliff - Thanks. Doc not sure what is going on so now waiting for MRI to be scheduled. In the meantime, trying to see if I can sort out what exercises irritate it and what exercises I can get away with.

10/21
Warmup/ shoulder prehab:
T-spine mobilization
Row 1000m
Internal rotation stretch 3# X10
Cobra to down dog X10
Turkish sit-ups (L) 25 X10/ (R) 15 X10
Forward backward bear crawl 15 yds each direction
Workout:
Deadlifts 75, 95, 115 X15
DB OH press 10, 15 X10

Ran out of time to go longer and shoulder creaky.

10/22 Rest day. Long motorcycle ride over 4 mountain passes (Wilkerson,Hoosier, Loveland and Guanella) to take advantage of the great fall weather.

10/23
WU/ shoulder prehab:
T-spine mob
Row 1000m
Seated internal rotation stretch 2# X3X12
Cuban press 3# X10
Turkish sit-ups (L) 25 X3X5/ (R) 10 X5; 15 X2X5
Waiter's carry (L) 20 X50 yds/ (R) 10 X50yds
Pushups with plus 8, 10, 10
Workout:
DL 75, 95, 115, 135, 145, 145, 155 X10
DB OH press 10, 15, 20 X10
KB swings 35 X4X30
Suitcase carry 52 X60 yds/ each side

Shoulders felt ok during workout. About two hours later became very creaky. :mad:

Re: Over 50 Crossfitters Sign In
 

Cliff, Awesome discovering new places in the hood! Nice WODs there.

Alden, Great stuff!! Be safe!
[B]At Base Globo: [/B]
500 m row
1 min Jacobsladde, 117ft
10 10 SUs with DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Dips
1, 2, 3, 4, 5 Pullups
10 Burpees

[B]WOD:[/B]
Rest 1 for 1:
Run 1600m
Run 1200m
Run 800m
Run 400m

1600m, 8:59
1200m, 6:40
800m, 4:08
400m, 2:05

[I]I was happy about the 1st two times. They were about 30 faster than 2 years ago! I was a little slower on the last two, but I suspect the accuracy of two years ago.

Go my Body Fat measurement via impedance afterwards. 16.1%! I dropped alot since the last time!! :pepper: [/I]

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

Back Squat:
5 @ 120#
5 @ 150#
5 @ 180#
3x10 @ 150#

Re: Over 50 Crossfitters Sign In
 

alden nice places to ride....i lived in a log cabin for a winter in pinecliff....just out side of boulder....very fond memories of that area

bill....16% body fat.....you should apply for the cover of men's health....:D way to go that is an acomplishment!!!!

tonight

squat to a 15" box w/ green bands 325 lbs

6 squats @300 lbs

sumo dead lift 7-7-7-7 225-245-265-275

45 degree k.b raises 4 x 20 20 jg jb

2 x 100 large green band standing abs

45 minute dog walk in the rain....again....

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bad day all around....****ed off at my staff, customers and wife

rowed 10,000 meters


45:17

still ****ed off at all of the above

was tempted to row another 10,000 but went home and took dogs for an hour walk......feel better now :)

Re: Over 50 Crossfitters Sign In
 

better day today

1 rm angle bar bench press 245 pr:pepper:

narrow bench 6-6-6 165-175-185

decline skull crusher 6-6-6 40-50-60

o/h rope ext 3 x 10 12 lb

angle bench narrow row 8-8-8-8 90-100-110-115

supine ring row 4 x 8

incline push up 50 unbroken

Re: Over 50 Crossfitters Sign In
 

Cliff, I'm not so sure about that! Awesome PR!!

[B]WU:[/B]
1 mi run
5 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
1, 2, 3, 4 Pull ups with 30 rest between the sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Double-under, Squat Ladder pt. 2:
100 Double Unders, 1 front squats (#135/85 lbs)
90 Double Unders, 2 front squats (#135/85 lbs)
80 Double Unders, 3 front squats (#135/85 lbs)
70 Double Unders, 4 front squats (#135/85 lbs)
60 Double Unders, 5 front squats (#135/85 lbs)
50 Double Unders, 6 front squats (#135/85 lbs)
40 Double Unders, 7 front squats (#135/85 lbs)
30 Double Unders, 8 front squats (#135/85 lbs)
20 Double Unders, 9 front squats (#135/85 lbs)
10 Double Unders, 10 front squats (#135/85 lbs)

Subbed 3 for 1 SUs & 135# FSs

21:45

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

Dead lifts:

5 @ 140#
5 @ 175#
5 @ 210#
3x8 @ 175#

Re: Over 50 Crossfitters Sign In
 

@Cliff - Pinecliff is beautiful country. We rode our motorcycles through there a few months back.

@Bill - 16% body fat. Awesome! I haven't seen that number in a long time.

10/24
Row 2000m.
KB swings. 35# X4X30

10/25 Rest day

10/26 Mtn bike ride in Red Rocks Open Space. 6.6 miles/ 900'+ of climbing.

10/27 Hiked Mt. Esther trail. 7.7 miles/ 1850'+ of climbing. Max elevation 9300'+

10/28 Dirt bike riding in local OHV (off highway vehicle) area. Rode 39 miles over a couple hours.

10/29
WU: T-spine mobilization
Row 1000m
Turkish sit-ups (L) 25 X3X5/ (R) 15, 20, 20 X5
Fwd backward bear crawl 15 yds each direction
Cobra to down dog X10
Wokout:
DL 75 X2X10 (when the bar hit my adductors, they said "ouch." Dirt bike riding involves a lot of standing on the pegs.)
DB overhead press 10, 15, 20, 20 X10
Band assist pull-ups X2X10
Supine rows X3X10
Waiter's carry 25# X60 yds/ each side

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woke up this morning and there was this weird yellow thing coming up in the east....first day in 25 or 26 with no rain in the forecast....going out to play this afternoon

at the gym this morning

speed bench

bench press 3-3-3-3-3 165-175-185-195-205

dbell roll backs 3 x 10 20 lbs

rope push down 3 x 20 12 kg

seated wide row 20-18-16-14-12-10-8-6 45-55-65-75-85-90-100-110

unload a 20 bales of insulation for the new gym...

Re: Over 50 Crossfitters Sign In
 

Awesome work there guys!!

1+mi dogwalk

10 burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 55#
5 @ 65#
5 @ 80#

3x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 leg swings on each leg in both directions
10 Frog Holds
1,2,3,4, 5 chin ups with 30 sec rest between sets
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
Angie

For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

22:08

[I]Second fastest "Angie"! 1:36 faster than 27 Oct 2014 but 36 sec slower than 12 Oct 2012! I was making good time on the pullups, got 'em done in under 11 min. All in all, a good WOD![/I]

[B]Evening:[/B]
Back Squats:
5 @ 205#
5 @ 235#
18 @ 265#
5x10 @ 155#