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4/22 Workout

Sergei's bootcamp with Becky and Arthur. 50 minutes of continuous movement with 20# dumbbells, a Swiss ball, and a Bosu. Exhausted by the end.

4/23 WOD

3-3-3-3-3 Front Squats
Followed by:
1 set of Max Push Ups

135-155-165*-175*-185 (fail, one rep only)

There were amazing efforts all the way around! Worked with Fielding and Amber. Fielding is just from another planet, he is so strong. Amber looked strong all the way through, and just about gave Malzone a heart attach on her last rep, but she dug deep to turn an almost fail into a success. Had a chance to watch Kate and Su, too, and they were powering big numbers today. My previous one rep max was 160# -- although my comments indicated I had more in the tank -- and I beat that by 15# for three reps, and 25# for one rep, at 185#, even though I failed on three reps at that weight.

61* push-ups. My previous PR was 50, although done at altitude in Mammoth after a couple cups of coffee one morning. My Elite Goal is 65, and I was bummed not to get it. In retrospect, I might have been able to "inchworm" my way up one or two more, but it didn't happen, so it didn't happen. Paired up with Chris Kotsen on warm-up and push-ups. Nice to meet Chris, and great effort on his push-ups! Chris really gutted out the last 10 or so.

Fun working at noon again today.

The Claw

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After 6 days off, back at it slowly. Longer warm up and some extra stuff for sensitive forearm and knees. MRI scheduled for this Monday on rt knee.

Did the 100422 workout: 5RFT of Back Squats X 3 reps and 20 Ring dips.

Worked up to reps on 275 lb BS and then one knee seemed unstable on the first round so I took the wt to 225 and concentrated on form and hitting the box under my butt. reduced dips to 10 on standing dip machine. finished in 6:17. Feels good just to be doing something.

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04.23.10:

At the dam

2x115 stairs up, then down
25 pushups
1x115 stairs up/down
20 pushups
1x115 stairs up/down
20 pushups
1x115 stairs up/down
20 pushups
1x115 stairs up/down
15 pushups

11:35

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This was harder than I thought! There are some 135 lb exercises I can do, but power cleans are not one of them.

95# for the first round 65# for the rest!

11:10 (got a 2nd wind during 3rd round, Burpee # 11!)

M/53/6'0"/212

"Illegitimi non Carborundum!"

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[QUOTE=Jeff Kilinski;773470]Bill,

I was stationed at Wright-Patt from '83-86. Was with the engine SPO working on the KC-135 re-engining and the Advanced Cruise Missile Engine. You AF?



Also, big welcome to all the new Over 50 Crossfitters!

BTW, we have a Paleo challenge going on at our affiliate. I've done pretty good cutting out the dairy, starchy carbs, legumes, etc but it hard to avoid drinking when running around NY with clients. Still, I"ve lost about 6-7 pounds without really trying. I have an impedance scale and have seen a corresponding drop in my BF%.[/QUOTE]

Jeff-
Just a Civilian. I work in the research lab there, Materials Directorate. The irony is that they made a REAL NICE gym across the street from my building (in the old Building 22 hanger) & I truck over to the Jarvis gym where they set up a Crossfit facility.

Today was the first time I EVER did 2 rounds of 6 pullups, which was part of the day's warm up. People don't do that in a workout! I couldn't imagine doing that if I hadn't been exposed to Crossfit.

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[QUOTE=William Hoogsteden;773783]Jeff-
Just a Civilian. I work in the research lab there, Materials Directorate. The irony is that they made a REAL NICE gym across the street from my building (in the old Building 22 hanger) & I truck over to the Jarvis gym where they set up a Crossfit facility.

Today was the first time I EVER did 2 rounds of 6 pullups, which was part of the day's warm up. People don't do that in a workout! I couldn't imagine doing that if I hadn't been exposed to Crossfit.[/QUOTE]

Good deal on the pullups.

I can't even remember the WPAFB gym, I was too young and invincible to use a gym in those days. I do remember free chili at the O' Club on Wednesday's.

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I'm going to hit my affiliate today for the WOD, workout out solo tomorrow. I travel to Durango on Tuesday to visit my Dad before driving up to Castle Rock. Workouts are on Friday.

[B]Terry,[/B] What did you do the week before the games?

[B]Greg,[/B] What do you think? I'll be up there sometime Thursday afternoon. Driving from Durango.

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[B]4-23-10[/B]

WU: 1600m C2=7:25/bar thrusters/ring dips/20" stepups/20# wallball/DH pullups/bar back squat/shoulder pass throughs

Backsquat 3x3
10x65#/10x85#/10x105#
5x125#/5x145#
3x165#/3x185#/3x205#
10x105#

I started the WOD with HPC & Burpees but my back started getting tweaky after the first set. Much as I hated to do it I proclaimed a DNF and spent the rest of my workout stretching.

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Saturday,

Karen, 150 Wall shots, 9:41

Rest 20 minutes,

Team WOD

-5000m Row

While one team member is rowing, the other team members must complete (before either is allowed on the rower):

-100 ft Walking Lunge
-30 Medball sit up/throws 10 lbs
-30 Burpees
-100 ft Walking Lunge

Four of us on the team, me and another 40 something, one of the instructors and a young guy. We all put 2 rounds on the rower about 1250m each. Total time; 20:02

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We also did a team WOD with 4 or 5 guys from CrossFit Crown Point

Running, pullups, 95# Hang Snatch,, 95# thrusters 95# push jerk large numbers of reps

also Max effort Dl Saw some heavy hitters lifting 515, 440, me 355 was my max today have not been able to equal my 385# pr of several weeks ago, or even come close

played around with DUs Kb swings Box jumps GHD situps back extensions pushups and pullups

Thanks to Scott and the guys from CFCP

m/55/178 CrossFitChesterton