Re: Over 50 Crossfitters Sign In
 

Ya.. Alittle warm Bill, but it gets hot here in the summer. Plenty of 100F+ days here.

May 3, 2016

Run 400M 3 Rounds
10 Wall-push-ups
15 Sit-ups
20 walking lungs

Strength
Week 2
Deadlift 195@3, 225@3, 250@7
Bench Press Did lite Bench. 3 set of 6 @75lb
70% x 3 reps
80% x 3 reps
90% x 3+ reps (As many reps as possible, MUST be more than 3)

Conditioning
EMOMx15: SCALE
Min 1: 18/15 Calorie Row / 20-25 Dynoglide
Min 2: 15 GHDSU / 20 Situp
Min 3: 20 Hip Extensions / 20 SuperMans

Re: Over 50 Crossfitters Sign In
 

Cliff, Fahrenheit in the Winter, Centigrade in the Summer!!

Awesome stuff guys!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Shoulder taps on each shoulder
10 Burpees (Yay! Burpees!!)
Burgener Warmup

[B]WOD:[/B]
20 min AMRAP:
10 Snatches @ 95#
20 Box Jumps @ 24"
250m row

2 rounds + 10 Snatches + 20 Box Jumps

[B]Evening:[/B]
1 mi Dogwalk
10 1.5 Pood KBS
Bench Presses:
5 @ 135#
5 @ 160#
7 @ 180#
5X10 @ 105#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi + dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadlift:
5 @ 215#
5 @ 250#
5 @ 285#
5X8 @ 165#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Min EMOM:
3 Bench Press @ 155#

115#:
10 Back Squats
9 Power Cleans
8 Front Squats
7 Power Snatches

7:34

[B]Evenings:[/B]
1 mi Dogwalk

Shoulder Press:
5 @ 80#
5 @ 100#
9 @ 115#
5X10 @ 70#

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
30 Plank Shrugs
10 Pullups
10 Burpees (Yay! Burpees!!)
10 45# OHS

[B]WOD:[/B]
Bench Press:
5-4-3-2-1-1-1
135#(5)-155#(4)-185#(3)-205#(2)-225#(1)-235#(1)-245#(f):censored:-135#(1)
Back Squat:
5-4-3-2-1-1-1
135#(5)-185#(4)-205#(3)-225#(2)-275#(1)-295#(1)-305#(1) :pepper:

[B]Evening:[/B]
1 mi dog walk

Back Squats :yikes: :
3 @ 200#
3 @ 225#
12 @ 250#
5X10 @ 140#

I'm really happy about the 305 back squat! It seemed VERY easy!

Re: Over 50 Crossfitters Sign In
 

this week has been a taper week as my wife and I along with 11 others from our box are off for a powerlifting road trip in Vernon b.c.

sunday worked out our opening lifts......b.s. 350, b.p 225, dead 420

am hoping to beat my last comp by at least a few pounds in each lift

I am going up a weight cat for this comp by about 12 or so lbs which has been a real struggle as I am wanting to eat fairly healthy but still gain weight.

in this federation that we are competing in the title for age and weight class is open so I figured I might as well give it a shot :D

I will be glad go shed the extra weight which I weird because it is "only" 12 or so lbs heavier than I normaly weigh but it just does not feel right.

will post our results on Monday

keep up the great work

cliff

Re: Over 50 Crossfitters Sign In
 

Nice job on the BK Squat Bill. Cliff keep us posted on your lifts!! Love to hear about it.

May 10, 2016 Tuesday

Strength
Deadlift

Bench Press
5@ 75%
3@ 85%
max reps @ 95%

Conditioning 25Min cap
5 Rounds:
500m Row
15 Burpees
10 Front Squats (155/105) 105 for me.

I made it 4 Rds. 24:13

Re: Over 50 Crossfitters Sign In
 

Cliff, Good luck & keep us informed! I hear you on gaining weight!

Patrick, Great work on that WOD! Yay! Burpees!!

[B]WU:[/B]
@ 500m Row on the C2 without batteries
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Diane
21-15-9
225# DL
HSPUs (Belly to wall)

Run 2 mi

Got Diane done in 8:40, 1:15 faster than my last attempt on 3 Dec. Got the "run" done in 30:05 despite a nasty shin splint around .75 mile.

[B]Evening:[/B]
1 mi dogwalk
10 1.5 KBS

Bench Press:
3 @ 150#
3 @ 170#
8 @ 190#
5X10 @ 105#

Re: Over 50 Crossfitters Sign In
 

1 mi dogwalk
10 Burpees (Yay! Burpees!!)

Dead lifts:
3 @ 235#
3 @ 265#
3 @ 300#
5X8 @ 165#

Re: Over 50 Crossfitters Sign In
 

Good Work Bill!!

May 12, 2016 Thursday

WU:
Run 400M
20 Air-squats
10 Cradle-rocks
10 Push-ups
10 Bar strict press

Strength
Back Squat 5@125WU, 5@145, 3@165, 1@195
Press lite......5@55 2x
week 3
5 @75%
3 @85%
Max reps @95%

Conditioning for time
Run 400M
75DU / 210 SU
50 Air-squats
25 Burpees
50 Air-squats
75DU / 210 SU
Run 400M
13:48 did SU