Re: Over 50 Crossfitters Sign In
 

Third that. That's a great day!,

Re: Over 50 Crossfitters Sign In
 

[quote=Jim Colby;943489]Cliff, what a day you have planned! I'm so jealous! Oh, and congrats on the game last night. Vancouver scored with 18 seconds left! Wow...[/quote]
[B]Fourth That!! :D

WU:[/B]
400m run
Basketball Court Width
high knees
butt kickers
Frankenstein walks
Spiderman walks
skip for height (2)
Skip for distance (2)
10 push ups with arm raise
inch worms (2 push ups each for 10 push ups)
2 Squat holds

[B]WOD:[/B]

5-5-5-5-5 Front Squat

135-155-165-185-195 (2)

[I]Alternated the squat work & spotting one of the guys' bench pressing. 185 was good, but hard. Tried 195, failed once but was able to do it twice. Though my right knee was getting sore. Since that was my 1 rep max, I didn't feel that bad about it.[/I]

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06.02.11

@the Dam

1/4 mile jog
120 stairs (up, down)
Stretch
Uphill Sprints 6x45 yds.
120 stairs (up, down)
1/4 mile jog


Trying to periodically progress with the sprints. Wanted to do 7. Couldn't. Just too oxygen-deprived. If I rested more between sprints, (currently resting about :60), I would lose some of the MetCon and HGH benefits. I was also pretty tired to start, worked out EOD and didn't sleep well the night before and that might have held me back.

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[B]6_3_11 Friday[/B]


[B]DH Pullups[/B]
10 singles
[B]Front Squat[/B]
45#/3
65#/3
75#/3
95#/3
115# (2) my form wasn't good enough on these
105#/2 (3) Completely exhausted tonite, daughter asked me to run and I begged off - feel like I could sleep two days (?); so just bagged it here.

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Have a few beers then Deb. Hockey tomorrow night, so you'll be in good shape by game time I'm sure!

[B][U]June 3[/U][/B]
[U]Lunch[/U]
Ran 40 minutes (not sure how far, probably about 4.5 miles (HR avg 126, HR max 142)
Bench Press: 10x135#, 3x195#, 3x220#, 4x250# (assist on fourth rep)
Deadlifts: 10x135#, 3x225#, 3x260#, 8x295#

[U]After Work[/U]
10 minutes of jump rope drills
10 minutes of dynamic stretching and mobility work
OHS: 5x45#, 3x65#, 3x75#, 2x85# (easy when I got it right, bar tumbled fwd when I got it wrong, more practice needed)
Power Cleans: 3x120#, 3x135#, 5x155#
3x through the following circuit:
- 10 chest to ring pull-ups
- 10 ring dips
- 15 knees to elbows
- 25 sit-ups (hands to ground behind head and hands to toes, unanchored)
(all sets unbroken for first time tonight)
Stretched

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i think tonite was abs of steel night.

200 sit ups 8:15

followed by

7 rounds hollow rock for time

and

10-200 lb (100 per side) farmers dead lifts w/10 burpie penality for dwadling

3:41 time for hollow rock

i think tomorrow nights bike ride will be pre empted by game 2.

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Cliff I don't blame you! :p Should be good.
Weirdest impromptu dinner ever last nite, can of tuna. Then a bowl of broccoli w/peanut butter and a glass of milk, and then I didnt sleep!! Pbly not enough food. Only a couple beers in there for tonite, the rest is my housemate's Corona – might as well drink out of my toilet!!

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Friday: Don't know what you call this routine but I've done it for a few years:

5 rounds for time: sets of 15: burpee pushup on 40 lb dumbbells, jump up with the weights into a hammer curl and a strict military press ( if any one has a name for this, I'd appreciate it). 15 strict chest to bar pull ups.

Didn't keep track of my time, but did it as fast as I could. Around 12 minutes perhaps.

Followed with a classic back routine and 150 crunches and 3 sets of 15 toes to bar.

Drove to Hamptons. Hot tub under the stars.

Today: I'm in search of a trail run.

Already a fine weekend!

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Like the avatar DEB

6/1
bench max /w board 1@135 1@225 1@235 1@242 1@255
weighted pullup 1@35 1@70 1@90 F@105 F@95
5x5 weighted dips@25 2 clapping pushup
5x5 bent over row @ 95
10 power clean pulls @95

WOD 3 rounds
10 pullup
10 push press
10 o/h squat @75

6/3
12x2 box squat @135 w/ red band
7 sumo DL w/ chains @315
2x10 good mornings @135
5x5 lunge jump

WOD EMOM 10:00
3 DL
3 HC
3 PP all @ 115

m/56/180

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6.4.11

GREAT WORKOUT!! (amazing what a day off and sleeping in on Saturday will do for ya!)

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

WARM
DL 5x135
Stretch

WOD
DL
5x235
5x270
7x300

CASHOUT
15 GHD Situps
15 Back Extensions
5 Pullups w/#4 band
5 Chinups w/#4 band