Re: Over 50 Crossfitters Sign In
 

Alden, Semper fi! Three of my sons were in the corps. (The youngest is about to go on terminal leave.)

Jan, That is a good WOD! Good luck! Nice job on that HOP SCOTCH WOD!

Pat, My wife got a fitbit for her birthday. I haven't been able to figure out how to make it work for her! Seems like you got a good workout!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 7)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
12 min AMRAP:
150 Wall Ball Shots, 20#, 10ft
90 DUs
30 Muscle ups

Got 158 reps, 3 DUs less than a year ago!

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
3x10 sea! Jacks
3x3 med ball slams
Bench press:
5 @ 105#
5 @ 125#
21 @ 145#
5x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

@Bill - Congratulations to you for having three Marines in the family. Give my best to your son as he makes the transition back to civilian life.

3/29
Row 5k 25:16
Halos 25, 35 X20
Half get-ups 25# X5:00
Pull-ups 8, 10, 9, 7

The knee I fractured last summer is not tolerating kneeling very well so am switching to the half get-ups for a while. Will try to work full get-ups into the mix occasionally and see how that works.

Re: Over 50 Crossfitters Sign In
 

Jan- That HopScotch WOD looks fun!!
Bill- 150 WB's Really!!!! oh-boy thats alot in one session!

3.29.2017 Wednesday

WU_Run 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC OVH Squats
1Min. Plank Hold.

Strength
Work up to a Heavy Snatch got to 80lb Sq. Snatch
Work up to a Heavy Clean and Jerk Did a couple of 95lb C&J
25-30 Reps Strict Pull Ups- Only got 15 as I ran out of time.

Conditioning
Teams of 3:
AMRAP 25:
100 Cal Row
50 Hang Cleans (115/75#) 65lb
100 Cal Row
50 Hang Cleans (135/95#) 75lb
100 Cal Row
50 Hang Cleans (155/105#) 95lb
100 Cal Row
Max Hang Cleans (165/115#) never go there

I did this with some young-bucks, they worked me. We got 464 pretty good.

Re: Over 50 Crossfitters Sign In
 

3/30
WU: Row 1k; halos 25, 35, 35 X20

Workout:
KB C&P ladder 35# X5X(1-3) (60 reps)
KB swings 35# X 6:00 (160 reps)
Goblet squats 25, 35, 45 X15
KB OH hold 25# X1:30 (each side)

Re: Over 50 Crossfitters Sign In
 

Thanks Alden! Hope your knee feels better!

Patrick, that Karen was part of the Open in 2012 & 13. It trashes you so you can't do SUs much less any DUs! Nice clean work! Hang cleans are tough!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
5x1 3 position clean (thigh, hang, floor) with jerk after the last clean

45, 65, 75, 95, 115, 135, 155(f)

[I]I should've tried 140 or 145 because 135 was so easy...[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 215#
5 @ 250#
10 @ 280#

Re: Over 50 Crossfitters Sign In
 

@Bill - Thanks. I am hoping that not kneeling on it for a while will make it settle down. Funny thing is, squats and lunges don't hurt but other things do. Go figure...

3/31
Row 2k
Halos 25, 35, 35 X20
KB cleans 45# X5X5/side
Half get-ups 35# X5/side

Re: Over 50 Crossfitters Sign In
 

Alden, I have similar stuff happen with my knees. Squats aren't bad, but climbing on a box or kneeling are different stories!

Completed a road trip to Cherry Point and back to bring home my youngest marine. Kind of wistful that I won't be doing that again for the foreseeable future!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder press:
5 @ 90
5 @ 100
5 @ 115

Re: Over 50 Crossfitters Sign In
 

@Bill - I've made that road trip a couple of times. My son and daughter were stationed there at different times so it made a good excuse for a motorcycle trip.

4/1 Bike trainer. 30:00 easy

4/2
WU: Row 1k; halos 25, 35, 35 X20; air squats X10
Workout:
KB C&P ladders 35# X5X(1-4) (100 reps)
KB swings 35# X 8:00 (213 reps)
Walking lunges X3X24 yds

Re: Over 50 Crossfitters Sign In
 

Sat 1 April:

Lighter day

Consept row 10min - 2092m

Barbell Clean (sort of stiff legged) -> T2B
5reps/ 30kg,40kg,50kg,50kg,50kg -> 5,5,5,5,5 reps
Bodyweight Dips:
5,5,5reps
Ring pullups
3,3,3reps

Sun 2 April:
Some streching and mob
Kb standing pullover part of shoulder mobility
8kg Kb: 10,12,15,20reps

Mon 3 April:

Tried monkeybar, twice some ca 7-8ft...
Consept row:
10min 2248m

Pulldown 20/30kg, 15/50kg
Prowler sledge push 20m (ca 65ft) / 40kg x 2
Then cirkle of:
6 DbSnatch: -> Prowler sledge 20m: -> 3 ring pullups:
25kg,30,30,30,30kg -> 60kg,80,80,80,80kg -> 3,3,3,3,3reps

Some abs to finish.

Re: Over 50 Crossfitters Sign In
 

Alden, that trip would be nice - as long as it isn't raining!

Nice work guys!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups with a 30 second rest
10 Burpees (Yay! Burpees!!)
Burgener warmup

[B]WOD:[/B]
Isabel:
30 Snatches @ 95#

6:05

[I]Clipped 23 seconds off my last attempt on 11 May 2015![/I]

[B]Evening:[/B]
3 @ 220#
3 @ 250#
23 @ 280#
5x10 @ 155#