Re: Over 50 Crossfitters Sign In
 

Great stuff Guys!!
[B]
20 Nov:
WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 80#

[B]23 Nov:
WU:[/B]
400m run
100+ SUs
10 Leg Swings on each in both direction
10 Air Squats
Squat Hold
10 Frog Holds
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]Plankember[/B]
Plank Out
[COLOR=#000000][IMG]http://cdn.shape.com/sites/shape.com/files/styles/290x290/public/media/plank-out-web-a.jpg?itok=JmWUPmqA[/IMG][/COLOR]A
[IMG]http://cdn.shape.com/sites/shape.com/files/styles/290x290/public/media/plank-out-web-b.jpg?itok=9ZpB_cb3[/IMG]B
[IMG]http://cdn.shape.com/sites/shape.com/files/styles/290x290/public/media/plank-out-web-c.jpg?itok=XixE2kmm[/IMG]C

[B]Recommended:[/B]

A. Stand with feet hip-width apart. Crouch down and touch floor with fingertips.
B. Without moving feet, begin walking hands forward, using the core for control.
C. Walk hands forward until fully outstretched into an extended plank. Reverse movement, walking hands back to toes and keeping core engaged until back at start position. Do 10 reps.












[B]WOD:[/B]

AMRAP 20 min:
10 Box Jump Overs (18")
10 Hand Release Push-up
10 Kettle Bell Swings (2 Pood)


8 rounds + 1 Box Jump Over


[I]The Box Jump Overs were the tough part of the WOD. It took me less than 2 mins for the first round and I got slower as the WOD went on. Though all in all, it was a good WOD.
[/I]

Re: Over 50 Crossfitters Sign In
 

11/21
WU: 1 mi. dog walk
Workout:
DB OH press 20, 25, 30 X15
Pull-downs 40, 50, 60 X15
DB bench press 20, 25, 30 X15
DB rows 35, 40, 40 X15
Walking lunges 20 yds X3
Air squats X15/ goblets squats 10, 20, 30 X15

11/22 Bike trainer 30:00 in high aerobic zone/ 5:00 cool down

11/23
1 mi dog walk
DB OH press 20, 25, 30 X15
Pull-downs 55, 65, 75 X15
DB bench press 20, 25, 30 X15
DB rows 35, 40, 40 X15
Walking lunges 20 yds X3
Air squats X15/ goblets squats 20, 30 X15

Saw the cardiologist the other day and had another EKG (that came out normal). Doc said, "go back to your normal activities so we can figure out if this was a one-time event or the start of an problem for you." That was good news. :kicking0:

Physical therapy is going well. I have regained full range of motion in the surgery shoulder and have progressed to unweighted range of motion exercises. Heck, today they even let me lift a 1 lb dumbbell in a lateral raise. All progress is good progress. :)

Re: Over 50 Crossfitters Sign In
 

A. Snatch - kg: 40x2,50x2, 54(119lbs)x2
B. C/J - kg: 64x2,70x2,74(163lbs)x2
C. MG Metcon- 3 RFT(7:47)
.25 on the Elliptical
3 pull-ups

Re: Over 50 Crossfitters Sign In
 

Glad it seems like a one time deal for you!

Re: Over 50 Crossfitters Sign In
 

@Alden, hoping it's a one time thing...

Tuesday November 24, 2015

Drove down to Rubber City Weightlifting to train with Coach Dan Bell and Mike Walker on a spectacular sunny late fall day.

Stretched

Work on squat snatches up to 40kg.

Worked on squat cleans up to 80kg.

Drove home.

Re: Over 50 Crossfitters Sign In
 

@JT and Andrew - Me too!

11/24 Bike trainer 30:00 with 4 intervals 1:00 on/ 3:00 recovery. 5:00 cool down

Re: Over 50 Crossfitters Sign In
 

Alden - Me three! Here's hoping it's receding quickly in the review mirror!

[B]WU:[/B]
500m row
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]Plankember:[/B] Rolling Plank
2 sets of 12 reps total, alternating sides.


[B]WOD:[/B]
5 rounds for time
15 wall ball shots (14#)
20 Ab mat sit ups
50m run with #45 plate overhead (down and back length of basketball court)

12:44

[I]The WBs were still my nemesis. I was hoping to braek 12 min.
[/I]
1mi dog walk

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi dog walk
10 Burpees

[B]WOD:[/B]
Bench Press:
5 @ 150#
5 @ 175#
7 @ 190#

Re: Over 50 Crossfitters Sign In
 

Wednesday November 25, 2015

Walked one mile, with a couple of hills in it.


Thursday November 26, 2015

Stretched
TGUs, 2x20# on each side, 2x35# on each side
Squat Snatches, 5x75, 4x95, 1x105, no misses
Squat C&J, 5x95, 3x135, 1x155, 1x165, no misses
Strict presses, worked up to 165 single by doing sets of 3 at increasing weights

Later, did an hour with the chain saw and the loppers on the new land.
I can barely lift my arms...

Re: Over 50 Crossfitters Sign In
 

11/26 Happy Thanksgiving, everyone.

1 mi dog walk
DB OH press 20, 25, 30 X15
Pull-downs 55, 65, 75 X15
DB bench press 20, 25, 30 X15
DB rows 35, 40, 40 X15
Walking lunges BW, +10, +20 X 20 yds
Goblet squats 10, 20, 30 X15