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Bill- Take care of that shin!! Jan- I like that Hop-Scotch!!

7.03.2017 Monday
WU: RUN 400M then
15 PVC pass thrus'
15 PVC OVH Squats
15 Pull-ups
15 Push-up
15 Sit-ups

1 x 1 Snatch Work
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat
Build to today’s heavy.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%
Followed by…
Every 2 minutes, f or 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by..
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%

Started at 55lb last set @ 105lb.

WOD:
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

Only got 2 rounds +32. The pull-ups were a time killer for me today,

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7.04.2017 Tuesday
WU: RUN 400M then various stretching

WOD: 2 Man Complete 7 rounds
7 HS Push-up / DB PRESS for us
7 Thrusters
7 Burpees
7 T2B
7 Deadlift
7 KB Swings
7 Pull-ups

A couple of Gents in their mid-50's brought the class up from the rear!! :yikes:
24:12

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Jan, Congrats on that HOPSCOTCH PR!!
Patrick, Nice WODs!

Well, it was Monday on a Wednesday and so it was getting back to the grindstone after a 4 day weekend of working and celebrating... At least when my wife saw me running around with my shirt off, she said, "You're not as fat as I thought you were!" :rofl: I must be doing something right..

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jackie
1000 m row
50 Thrusters
30 Pull ups

9:45
[I]This was my fastest Rx Jackie!:pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 pood KBS
10 1.5 pood goblet squats
Back Squat:
5 @ 220#
5 @ 250#
17 @ 280#
5x10 @ 145#

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Jan, Congrats on that HOPSCOTCH PR!!
Patrick, Nice WODs!

Well, it was Monday on a Wednesday and so it was getting back to the grindstone after a 4 day weekend of working and celebrating... At least when my wife saw me running around with my shirt off, she said, "You're not as fat as I thought you were!" :rofl: I must be doing something right..

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jackie
1000 m row
50 Thrusters
30 Pull ups

9:45
[I]This was my fastest Rx Jackie!:pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 pood KBS
10 1.5 pood goblet squats
Back Squat:
5 @ 220#
5 @ 250#
17 @ 280#
5x10 @ 145#

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Nice wod's men..
[I]WOD:
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats[/I]
This Patrick looked as a nice wod.. i have never done a kipping pullup, i usually always do the oldfashioned way, underhand grip...first three minutes would probably go only for the pullups:)
Some 1 1/2 -2 years ago i did every now and then, total of 100 pullups, against time, underhand grip. My best was 28:50min. I was happy to go under half of an hour. I got the idea from my oldest son (he's some 50lbs lighter than me), who did it at the time for 10:10min!!

Bill...that's about the best thing you can hear from your wife:)

Wed 5 July:

Assault bike - 10min
Close grip bench press:
10reps - barbell,30,50,70kg
8/80kg,6/90kg, 3/100kg, 1/110kg, 13/60kg
Seated on floor pulley curl:
15/25kg
35kg-15,15,15,15 reps
Overhead tri extension:
35kg - 15,15,15,15reps
SkiErg
5min - 975m

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I'm not complaining, Jan!:D Patrick's WOD schema reminds me of Barbara, which usually takes me around 5 min per round. 3 min would be tough! Nice bench work!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 Leg swings on each leg in both directions
10 Frog holds
10 push ups
1, 2, 3, 4, 5 pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jason

100 Air Squats
5 Jumping Muscle Ups
75 Air Squats
10 Jumping Muscle Ups
50 Air Squats
15 Jumping Muscle Ups
25 Air Squats
20 Jumping Muscle Ups

11:45

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 pood KBS
Dead lift:
3 @ 240#
3 @ 275#
5 @ 310#
5x3 @ 175#

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Good Work Gents!! Keep Moving!!

7.06.2017 Thursday
WU: Dyno-Bike 2Min then 3 Rounds
10 PVC Pass-thru's
10 PVC OVH Squats
10 Push-ups
10 Pull-ups

DeadLift: Felt my back in the warm-up then it gave me a TWING on #13 of the 1st set. Stopped right there.:mad: Was still sore from DL on Tues. WOD. I got the Ring PU in though. :D
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

WOD:
Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells

14:11- I scaled it a bit by doing some lunges with no weight. Getting Hot again. Supposed to be 106F / 41C today :yikes:

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7.07.2017 Friday
WU: RUN 400M then 2 Rounds
10 PVC Pass-thru's
10 PVC OVH Squats
10 Dips
10 Push-ups

10-15 Min to work to a heavy OVH Squat from rack

WOD:
Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
10 Overhead Squats start on the ground. (135/95 lbs) Me @ 75lb

This one worked me. 60 OVH Squats... A couple of rounds 7,8,9,10 were tuff.

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Whoa Patrick! Be careful on those DLs! The key IMHO is form and that entails keeping your back straight & core tight. You were smart doing what you did! Nice job on the ring PUs & OHS!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 pood KBS
Shoulder Presses:
3 @ 90#
3 @ 100#
5 @ 115#

Re: Over 50 Crossfitters Sign In
 

Whoa Patrick! Be careful on those DLs! The key IMHO is form and that entails keeping your back straight & core tight. You were smart doing what you did! Nice job on the ring PUs & OHS!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 pood KBS
Shoulder Presses:
3 @ 90#
3 @ 100#
5 @ 115#