Re: Over 50 Crossfitters Sign In
 

M/57/160

Yesterday, weighted pullups:
25,35,50,60,70,80,82.5# (pr)
Today ; Snatch workout up to 120#
Followed by 40,30,20,10 reps of:
KB swings
ring push ups
situps

Re: Over 50 Crossfitters Sign In
 

today: Man, I did not feel like working out today. Took an act of congress to get out of the house and then rode bike to gym and back...hot
WU:
5:00 min C2 1041 m
5-10-10 Diamond push ups
5-5-5 deadhang pull ups
10-15-20 GHD
5-7-10 dips
5-5-10 #20 wallball shots

Deadlifts
#45x10
#95x10
#115x5
#135x5
#155x5
#175x5
#205x2 (was supposed to have been 1RM). OK, my DL PR before the surgery was #315, so I've got some catching up to do.

Re: Over 50 Crossfitters Sign In
 

W/U x2

15 Vertical jumps
10 Sit ups
10 Push ups
10 Squats
10m Walking Lunges
Run 1/4 one time at end

WOD 5 rounds
15 DB squat cleans #35 switched after 2 rounds to #65 barbell
20 Push ups
100 rope jumps
time 26:48

Re: Over 50 Crossfitters Sign In
 

Today:
WU
row 500
Pushups
Situps
Squats


[B]WOD
AMRAP 20 min: [/B]
5 Thrusters 65#
7 Hang Power Cleans 65#
10 Sumo Deadlift High Pulls 65#

9 Rounds + 5 + 7 + 5...
Holy Biceps & Shoulders, Batman!!

Re: Over 50 Crossfitters Sign In
 

Yesterday - Rest Day with a leisurely 9 mile bike ride on the road.

Today-
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did OHS 3-3-3-3-3
I did 65-75-65-65-65

Did Weighted pull-ups 1-1-1-1-1-1-1
I did 45-45-45-45-45-25-25
Then did weighted chin ups 1-1-1-1-1-1-1
I did 45-45-45-45-45-25-25

Re: Over 50 Crossfitters Sign In
 

[B]John Burch[/B] - my trainer 'caught' me today, trying out a MANMAKER... haha!! (never heard of them, I just had to try it).

Re: Over 50 Crossfitters Sign In
 

Thats Funny Deb What did he think about them

WOD for time
21 pp @95#
50 squat jumps
15 pp
50 squat jumps
9 pp
50 squat jumps
13:11

Re: Over 50 Crossfitters Sign In
 

3 rounds CF wu

10 deck squats w/ 16k kettlebell
20 double unders
30 burpees
40 push press w/45# bar
50 air squats
60 knees to elbows
70 box jump-24"
80 kb swings-2 pood
90 abmat sit-ups
100m walking lunges out to the 200m mark and sprint back

24:50

then:

weighted pull-ups w/weighted vest-began at 20# and added 2.5# plate each rep until it was loaded at 70#. Stopped there because Iwanted to do GI Jane.

Rested 10 minutes and then:
GI Jane- 12:49

After the weighted pull-ups the pull-ups during gi jane felt easy.

I've been eating zone paleo. Today I began zone intermittent fasting w/zone paleo. I had my last food last night at 8:30pm. I had my first meal at 4:30pm after my workouts. I felt like popeye after a can of spinach doing the workouts during the fast.

Re: Over 50 Crossfitters Sign In
 

[I][B]090831 MONDAY

[/B]Started new job today - - workout prior to the job was fast a furious.....

[B]Warm-up: Walking/Running intervals: [/B][/I]10:00

[I][B]CFWU - Modified.

WOD: Metcon -- For Time:
[/B][/I][B]21 - 15 - 9 of
Dumbbell Swings 55#
Pull-ups
[U]Push-ups[/U]
TIME = 7:03 [/B][I]
Db swings all un-broken. Much more difficult than I thought it would be. [/I]

Re: Over 50 Crossfitters Sign In
 

Manmaker, good one ---sounds painful enough to appeal to the masochist in me.:)



did yesterday's workout today. Weighted pull ups. 35
50
65
80
90 f--too low
90
95 f--too low

Finished up with 2 X 500m row (2:01 and 1:57).