Re: Over 50 Crossfitters Sign In
 

Nice work guys!!

[B]19 June 13:
WU:[/B]
.55555556 mi run
.2222222 mi walk
Each side:
10 front leg swings
10 side leg swings
10 ankle rolls (each direction, each foot)
10 knee rolls (each direction)
banded squat walks
10 push ups
10 Air Squats
10 Prisoner Squats
10 Overhead Squats
10 sit ups
10 hip openers (each direction, each hip)
10 25# Dumbbell presses
10 2 Pood KBS
3 Burpees (Yay! Burpees!)
100 SUs
DU attempts (~10)

[B]WOD:[/B]
“Jackie”
For time: Row 1K
50 Thrusters (45/35) (2 25# DB Thrusters)
30 Pullups

Firebreather:
100 DU buy in for Jackie (scaled to 3 for 1 single unders)

15:05

[I]This was tough, especially in the base Globo. Got the single unders done in ~3+ min. Rowing was slow and there was about 30 sec to get to the dumbbell area. The DB thrusters were tough, did them in subsets of 5. Could feel not doing pull ups regularly hurt my time. However, considering the extra time for the SUs & getting to the DBs, my final time wasn't that hateful![/I]

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got the rest of my tough mudder training in last nite. up to over 10 k. now over the past couple of months

4 x 800 m run

4:13
4:10
4:23
4:27

will have a rest nite tonite, streching nite and lite work friday and then the big day saturday. 10 of us on the team......should be interesting...

keep up the great work and catch you monday

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6/20 WOD

A1. Backsquat, 20X1, 3-5 reps, 4 sets, 90sec rest
A2. Single Arm Dumbell Row, 40X1, 5 reps/arm, 5 sets, 90sec rest
(started with rows since there was supposed to be one more of those)
35/185, 40/205, 50/215, 65/225(4 only), out of time for last row.
Not quite deep enough on last set of 225 squats. Otherwise I thought they went well. Rows were easy for me, should have started heavier and done more sets at 65.

+
5 rounds F.T.
15 Push Press
15 Toes-to-Bar
60sec rest
13:00 @ 95#
The push presses got really heavy after doing a bunch of them, had trouble getting head through at top. First two sets straight through, then 8's, 7's, and 5's. On toes to bar I also had difficulty smacking toes to bar on all reps. By the end I was doing sets of 2's and was not able to hit bar. I was last done and "let's everybody cheer for Claw!" (I hate being that guy.)

Woke for 6 a.m. but was too tired so decided to take a rest day. Slept two more hours then decided back squatting was too fun to pass up, so I came in at 11:30. Worked with Franks and Amber and others. Always fun to work with Amber!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9096420140/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1173272]and then the big day saturday. 10 of us on the team......should be interesting...[/QUOTE]

Good luck and have fun! If you can run 800M repeats, you're ready for any running event.

Claw

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Hey.... Newbie here and just saw this thread

Actually my first post .....

Stats: I'll be 51 in August, 6'2" 225

Just started crossfit three weeks ago and I love love love it!!!

I recently quit the martial arts/mma school and gym I was at for years because I was getting way bored of the workouts!

I'm at a great affiliate in south Florida and I can't get enough!!! I've never been so into anything ever... I used to dread my workouts, now I can't wait for the next, the harder it is the more I want.

I'm able to Rx most if not not all WODS in good times and rounds/reps. In just three short weeks my strength has re-exploded to levels I haven't seen since my late 30s

I am struggling with the technical Olympic lifts, but I'm keeping the weight ultra low and just working on form, form form..... I know there is a learning curve and I will improve... Luckily we are hosting a oly lifts course 1st week in August and that should be very helpful. Our coach is working with me and he believes its my relative lack of flexibility that's holding me back ....so I'll be stretching

Great to find this thread!!!!!

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Michael - :welcome:!! Great to have you on board!! I feel your pain on those Oly Lifts! I had done weight training for years until I discovered CrossFit in 2009. Oly lifts were a WHOLE NEW thing!! The good thing is form is the key.

Cliff - Good Luck on the Tough Mudder!! We've got a whole crew@ CFWP who are addicted :D to them!!

Claw - Nothing like back Squats! Nice job!!

[B]At the Box (Sort of a "Flash WOD"):
WU:[/B]
60 SUs
10 Leg swings (each leg,each Direction)
10 Air Squats
10 Pull Ups (Felt better than yesterday!)

[B]WOD:[/B]
Clean and Jerk
3×1 at 90% 155#
2×2 at 80% 135#


5RFT:
15 WB (20/14)
12 BJ (24/20)
9 TTB
6 Burpees (Yay! Burpees!!)

Scaled to 3 rounds due time running out.
11:50

[I]the C&Js went pretty well, I could do the lifts albeit sloppier than I'd like. Need to work more on squat cleans.

Was pressed for time and the WBs & BJs were brutal. I did step downs which were slowing me down. 1st round was done around 3 mins, 2nd round was done in around 7 min. Had to bug out early to pick up my youngest...:mad: Good excuse to cut short a WOD that looked easy!! :rofl:[/I]

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06.20.13
@the Dam

STAIRS
3x120
(walk, jog, 20 ME/10 walk intervals)
UPHILL SPRINTS
3x45 yards
STAIRS
1x120 (walk)


06.21.13
Wendler 5/3/1
Month 4/Week 4 (deload)
Squat Day

WARMUP
Slow, deep OHS w/Oly Bar
20 pushups

BP
5x135
5x135
5x135

ACCESSORY
20 box jumps (30")
Janda crunches

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Thanks William! :thanx:

Slight hamstring strain so I decided to just do a light airdyne ride and stretch.... Hopefully will be able to hit it tomorrow ....

Re: Over 50 Crossfitters Sign In
 

Michael - watch those hamstrings! Check out [URL="http://www.mobilitywod.com"]the Mobility WOD[/URL] for stretching/mobility stuff! I injured my hamstring about a month before I started CrossFit! Scaling the WODs were CRUCIAL!!

JJ - Nice work at the Dam!! And Awesome Box Jumps!!

[B]At the Box:
WU: [/B]
400m run
Each side:
10 front leg swings
10 side leg swings
10 ankle rolls (each direction, each foot)
10 knee rolls (each direction)
10 push ups
10 Air Squats
10 Prisoner Squats
10 Overhead Squats
10 sit ups
10 hip openers (each direction, each hip)
10 45# presses
10 Pull ups
3 Burpees (Yay! Burpees!)
100 SUs

[B]WOD:[/B]
Clean Complex:
Complete the following complex EMOM for AMRAP

2 Squat Cleans
3 Push Jerks
4 Power Cleans
115#

4 rounds

[I]Deceptively brutal!! 1st three rounds, got the complex done in @40-45 sec, the last one I barely made 1 min. I think I went too heavy and I needed to NOT drop the bar on the cleans!! Still, I want to try this one again![/I]

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William:

My own stupidity! Wend WOD included 10 100 meter sprints.... We do a great warm up including lots of mobility/ dynamic stretching...... But I knew I should have also jogged a lap in the parking lot prior to starting the sprints.

Do I listen to me? No! So I went out easy on the 1st sprint and after 30-40 yards decided to kick it in to overdrive... My first really hard drive did it:mad: so I spent the rest of the WOD jogging, and the rest of the day icing...

Feels much better today.... Hopefully I learned my lesson :D