Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;787707]Jeff,

Sounds like the NYC trip was great. I glad for the wealth of knowledge out there in the greater CF community - - it's good to meet up with others and work on those things they specialize in.....

Props on constructing your own rings and pull-up bar. How did you build the pull-up bar; I'm thinking of putting one up on my garage, but have a high ceiling (11.5 feet) and don't know if I want to pony up $100 - $200 for one.

Steve[/QUOTE]


Steve,


2x4's and Simpson ties. Pretty easy. Cheap too.

Re: Over 50 Crossfitters Sign In
 

[B]05.22.2010-Saturday REST[/B]
25 Double Burpees 12# Vest


[B]05.23.2010-Sunday[/B]
[B]Strength: Hang Clean[/B] (find a 1RM by end of month)
65/75/95/105/115# I think thats a PR

[B]Bench Press:[/B] 115# (would've been more if it hadnt been right after HCL)

[B]Bent Over Row[/B] 3x10x75#


LATER:
[B]WOD:[/B]
Annie:
50 Double Unders/Situps
40 Double Unders/Situps
30 Double Unders/Situps
20 Double Unders/Situps
10 Double Unders/Situps
[B]9:12[/B] My first Annie!!!:p Next time I will anchor feet.

Re: Over 50 Crossfitters Sign In
 

Sunday,

Random Sprints (in the front yard while my 9yr old daughter chased me with the hose on a 90 degree day).

You gotta play sometimes.

Re: Over 50 Crossfitters Sign In
 

[quote=Jeff Kilinski;787811]Steve,


2x4's and Simpson ties. Pretty easy. Cheap too.[/quote]

Great idea. I'd imagine that 1" O.D. steel pipe works well for the bar.....

Thanks!

Re: Over 50 Crossfitters Sign In
 

fridays WOD at cross gym milano-italy

number 1
total 15 minutes
1 Min - 5 Min 2 Squat Clean Press 110 lbs every minute
6 Min - 10 Min 4 Squat Clean Press 110 lbs every minute
11 Min - 15 Min 6 Squat Clean Press 110 lbs every minute
( didnt manage this one ...got stuck at 4 reps also for the last 5 minutes.....)

number 2
3 times
10 ball slam 40 lbs
10 burpees

number 3
3 times
1,5 pod 4 clean and press
8 kettlebell push up
11 swings


killer workout....on the first exercise the trick is trying to get the reps in on the first 30 secs and then you can rest.......easier said than done !!!

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Stephen R. Lampl;787876]Great idea. I'd imagine that 1" O.D. steel pipe works well for the bar.....

Thanks![/QUOTE]

Galvanized pipe for fencing, I think its about 1 3/8.

Re: Over 50 Crossfitters Sign In
 

[B]5-24-10[/B]

[B]WU[/B]: bar BS/dips/reverse hypers/20# WB shots/30# KB 20" stepups/DH pullups/scapula pushups/ring pushups/shoulder pass throughs/groin stretch

[B]3-3-3-3-3 BS [/B](supposed to have been 5's but I had a little mindblindness)
65#x10/95#x10/115#x10
135#x5/155#x5
3x 175#
3x 185#
3x 195#
3x 205#
3x 215#

My 1RM PR is 240# and I don't have any record of a 3RM, so I [I]guess[/I] 215# is OK.:shrug:

Re: Over 50 Crossfitters Sign In
 

05.22.10:

Hillbilly workout—

Dragging a cart loaded with 250 pounds about a half mile through a muddy field, climbing a tree and hanging off (and holding my body weight on a lot of the time) it a couple of hours while doing some carpentry. Carrying 50 pound bags of feed and kids across ditches and over embankments. Completely exhausted by the end of the day. But good exhausted.

05.23.10: REST

05.24.10:
Month 3, Week 3, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x165
3x195
Full Body Stretch

STRENGTH:
DL
5X250
3X280
3X310 (1RM now 340)

WOD:
Tabata
Lunges 10, 10, 10, 9, 9, 9, 9, 9

Re: Over 50 Crossfitters Sign In
 

took some days off thru the weekend. I had a minor strain in my wrist and just took some time.

Warm up: 10 minute walking on treadmill, legs swings, goosestepping, side stepping into squats, push ups, dips.

Bench press: 3 X 5: 135,165,185,205, 235.

Then the main site work out: back squat: 5 X 5:205,225,235,245,275. Used an 18" box for depth and safety bars in the power cage to keep from too foward movement. Could have gone heavier. There's always next time!

Re: Over 50 Crossfitters Sign In
 

[B]05.24.2010-Monday[/B]
AM: 25 Double Burpees 12# vest

PM:
Warmup: Row 500 (1:55), pushups, lunges, shoulder stretch, etc.

[B]WOD:[/B]
For time:
30 squat cleans - 95# (65#)
50 toes to bar
30 push press/jerk - 95# (65#)
50 box jumps - 20"
30 push-ups
50 squats
[B]16:30 Modified[/B] Only did 30 toes to bar/20 situps, subbed KBS to shoulder height for PP.

Row again, stretch.
[B]
Physical Therapy:[/B][LIST][*]Hand bike 5 min. w/resistance[*]Stretching and Manipulations[*]Doorway stretch[*]Ys on an exercise ball[*]Cable pulldown single arm (30, 2 plates)[*]Cable crossover single arm (30 2 plates)[*]Rows 8#[/LIST]Internal rotators still really tight. But she said I could start adding in *light* overhead work and see how it goes....yay!!!