Re: Over 50 Crossfitters Sign In
 

You guys and gals need to ease back a bit. You're going to over do it. Besides I'm jealous. Tried to go for a 1 mile walk yesterday. Got 3/4 of the way to the turn around point and decided I had already gone to far. Took a long time to work my way home. Went back to work today. Over did it of course. Paid for it after I got home.

[B]Hernia Broccoli[/B]
:broc::broc::broc::broc::broc:

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8/31/09

Row 5K - 19:29.1

Rest 10 minutes
KB drills

WOD
KB Fran
21-15-9
Thrusters (Two 35# KB)
Pull ups

7:08 (PR)

Something must have been in the air today. Don't have too many days like this anymore. My "warm-up" row put me only 5 seconds out of the top 25% in our age group on the C2 ratings board.
My KB Fran time was not only a PR, but I actually took 2:32 off my previous best.
Totally gassed but everything just felt good and worked right. If I didn't smash my thumb between the 2 kettlebells while putting them away, it would have been a perfect workout.
Maybe if I lose another 30 lbs, I can break 5 min.

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[QUOTE]
Thats Funny Deb What did he think about them
[/QUOTE]


He said, where did you SEE that? I told him and he said, yep thats what they are - you've just given me an idea! LOL - we'll have to see what use he puts those to.....

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Today - 09/01/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m

DL - 5 X 115
1 min plank
DL - 3 X 135
1 min plank
DL - 2 X 145
1 min plank
DL - 1 X 150
1 min plank
DL - 2 X 140
1 min plank
DL - 3 X 135

Row 500m - 1:59

Run up hill to home

[B]Mark[/B] - I like your new avatar!
[B]John W[/B] - Wowee on the KB Fran!

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Today warm with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups, and run 400m on the road.

WOD:
5 rounds of Power snatch 60lbs., 15 reps and run 400m
My time: 26:35

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Yesterday I ran 1.5 miles, then did 50 pushups, situps and squats of varying kind. Did I post that already? We had some layoffs yesterday. It was a long and intense day. But I'm still employed.

This morning I did Karen for the first time. Used a wimpy 6# ball and tossed to 10'. Really improved on the form. I wish there were at 8# ball to move up to. 10# is pretty darned hard. It'll be good for future warmups that include wallball though!

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Up for discussion

I wonder how many of you have level one certification and if you might have any comments about it. I am sure that there are certain places that are probably superior.

Perhaps we can all get together somewhere. It would be fun.

Today's WOD
20 minutes bike
25 minutes T/M incline

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[B]Skip,[/B]
Impressive day. What's a GI Jane? (maybe I don't want to know).

[B]Steve,[/B]
Congrats on the job! Nice short WOD. They never look as hard on paper.

[B]Pat,[/B]
Great job on the wtd pullups!

[B]Charlie,[/B]
Sounds like the recovery is hell. Hang in there.

[B]John,[/B]
Great "Fran" PR! and congrats on the rowing time. All that rowing is paying off.

[B]Deb,[/B]
Let us know how those manmakers go in a WOD.

[B]Diane D,[/B]
Serious core work today. Great job.

[B]Mark,[/B]
Nice job on the snatch/run WOD. I think I'm "looking forward" to doing that one in the next few days.

[B]Diane M,[/B]
Good job on the PR. Maybe scale the reps with the 10# next time?

[B]Jay,[/B]
[QUOTE]I wonder how many of you have level one certification and if you might have any comments about it. I am sure that there are certain places that are probably superior.[/QUOTE]
I did my Level I almost 3 years ago. Skip was one of the trainers. Whether you want to train other people or not, you'll learn a lot and have a blast.

[B]08/31/2009[/B]
Taught the usual early Spinning Class. In evening, did my DL's.
CFWU x 1 round
DL 132x5; 182x3; 226x3; 256x3; 286x3. High Reps 226x14.
Not feeling it so skipped the Met Con.

[B]09/01/2009[/B]
CFWU x 1 round
BP 44x5; 94x5; 134x3; 144x3; 154x3; 164x3 (PR for 3)
High Rep BP: 134x10, 134x5, 134x6
Wtd Pullups (x1): +25; +45; +65; +70 (supine grip); +80 (fail); +70; +70
Met Con: from CF Football, 7 rds of: 7x135# Overhead Squat, 7x24" Box Jump; 7xClapping Pushups. Foolishly thought this would take me about 10 minutes. Time = 18:12. Should have scaled the overhead squats, but I did get 4/7 sets unbroken. Can't snatch that weight so would have to clean, put on rack, then push jerk from behind the neck to start each set. Kind of a grind. Box Jumps and pushups unbroken.

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Out busy with the family, both daughter and son home from college for the weekend...things getting back to normal now.

[B]Tuesday 090901[/B]
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

19:50

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[I][B]090901 TUESDAY

[/B]Another rushed workout -- not used to doing this so early in the morning and then driving an hour commute to work......
[B]
Warm-up: Jump rope work.
[/B][/I][B]500 singles (100 X 5)
100 singles (20 X 5) [/B]jumping as high as possible on each rep
[B]5:00 DU work. [/B]Lots of single DUs, chained two together twice....

[I][B]CFWU - modified.[/B][/I]

[I][B]Skill Work: OHS
[/B][/I][B]PVC X 10, 30# X 5, 45# X 5. [/B][I]These felt the best that I can remember. The reps at 45# all felt like they had solid form and I was able to keep my weight on my heels for all five reps for the first time![/I]

[I][B]WOD: Weighted Pull-ups 1, 1, 1, 1, 1, 1, 1.
[/B][/I][B]10#, 15#, 20#, 25#, [COLOR=Red]30# (PR)[COLOR=Black], 35# F (not high enough), 35# F, (30# F).
Max reps at 15# = 3.[/COLOR][/COLOR][/B]