Re: Over 50 Crossfitters Sign In
 

wu row 1000m
4x6 1 1/4 back squats @ 135
4x10 reverse lunges @ 25# DBs

WOD
10-1 pullups
1-10 power clean @ 135

m/58/180

Re: Over 50 Crossfitters Sign In
 

1/3
Warmup: Row 800m; Abmat sit-ups X2X20; 10# back extensions X2X15; back squats 45# X10/ 85, 105 X5
Lift: Back squats 130, 150, 180 X3/ 190 X4
Cash out: 65# clean & jerk X5; OH squats PVC, 45 X10

Re: Over 50 Crossfitters Sign In
 

Nice work Alden & JB!

[B]WU:[/B]
600m
10 Airsquats
10 Push Ups

[B]WOD:[/B]
Back Squats: 1X8 @ 205#, 1X5 @215#, 1X3 @235#, 1X2@ 245#, 2X2@ 255#

then

10 Min AMRAP:
16 KBS @ 2 Pood
8 Ring Dips

7 rounds + 8 KBS

[I]Felt good about the back squats. 2 reps @ 255# was heavier than I Back Squatted in the last Power Lifting meet I did last year!! The AMRAP was deceptively brutal! The KBS were the worst! The Ring Dips went really easy, but then it was back to KBSs! :eek: 7 rounds was some of the highest on the board! Good WOD![/I]

Re: Over 50 Crossfitters Sign In
 

1/3/13

WARMUP
20 K-Bell swings 53 lb
20 situps

PTP/DEAD LIFT
2@305
2@275

20 Ring Rows

TABATA
Janda Crunches

Re: Over 50 Crossfitters Sign In
 

[QUOTE=JT Kalnay;1120500]CrossFit in the Cold Dark and Lonely Morning

Grace: 6:12
12.1: 62

[url]http://jtkalnaynovels.wordpress.com/2012/12/30/crossfit-in-the-cold-dark-and-lonely-morning/[/url][/QUOTE]

Great Stuff JT.

Re: Over 50 Crossfitters Sign In
 

1/3
wu
row 1000- 2000
work on DUs row 2000

WOD 5 rounds
10 T2B
10 HC @ 95
10 WB 20# @ 10'
10 GHD
10 pushup
10 back squat @ 95
19:45

m/58/180

Re: Over 50 Crossfitters Sign In
 

John, great work for that long chain of exercises.

Friday Regular Schedule
Press 5X5 65 to 155.
—–
4X 500M Row
1:59, 2:05,2:11, 2:09.

Re: Over 50 Crossfitters Sign In
 

JJ - Nice DL & Ring Row work

JB - Dittos to what Pat said!!

Pat - Awesome on those Presses (One of my goats!! )!!

[B]WU:[/B]

400m run

100 SUs

2 ronds:
10 Air Squats
10 Push Ups
5 24" Box Jumps

[B]WOD:[/B]

Helena (scaled)

3RFT:
21 1.5 Pood KBS
12 Pull Ups
300 Single Unders

11:31

[I]What a difference a day makes! The KBS were much easier today! It was a tough WOD, but as of 1200, it was the 3rd fastest time on the board! I love it when that happens![/I]

Re: Over 50 Crossfitters Sign In
 

last nite

3 rounds

12 incline push up
15 sit ups
18 saftey squat bar good mornings

5:10

this morning

1-2-3-4-5 165 lb bench press broken up with
10-8-6-4-2 sit up on a bench with a 50 lb dbell

3:40

Re: Over 50 Crossfitters Sign In
 

[B]Thx Bill H.[/B] Keep on keepin' on, brother!

1/5/13

WARMUP
20 pushups
20 rollovers

PTP/BENCH PRESS
5x205
5x185

TABATA
Parallette Reverse Dips (feet raised, then on ground—pretty brutal)