Re: Over 50 Crossfitters Sign In
 

Jim C - Love the golf WOD!!

Claw - Nice on the AMRAPs! T2Bs are harder than they seem, especially after DUs!

[B]WU:[/B]
500m row
2x
5 Pull Ups
10 Push Ups
15 Squats

[B]WOD:[/B]
Amanda
9-7-5
75# Squat Snatches
Jumping Muscle Ups

9:03

[I]Snatches are tough & I focused on form[/I] [I]as well[/I] [I]as on the Muscle Ups![/I]

Re: Over 50 Crossfitters Sign In
 

modified filthy fifty due to shoulder....still sucked

50 24" box jump
50 ring row
50 32 lb russian kettle bell swing
50 walking lunges
50 ab matt sit ups
50 10 (L) 20 (R) lbs. d bell press
50 banded good mornings (neck/spine issue due to saturdays yolk walk i think)
50 20 lb ball slam
50 air squats
50 calorie row

24:17

Re: Over 50 Crossfitters Sign In
 

[B][U]June 28[/U][/B]
[U]At Lunch[/U]
Swam: 2x500M, 1x200M, 1x100M, 4x50M
[U]After Work[/U]
Biked 15 moderately hilly miles (47:35)
Went with a friend tonight, so I was a couple of minutes slower. That's ok, since I'm tapering this week. Felt like crap today, almost like I'm getting sick. A good night's sleep will help.

Re: Over 50 Crossfitters Sign In
 

[B]6_28_11 Tuesday[/B]

Brisk mile walk w/weight vest... couple pushups & pullups.
Rest day today.

Re: Over 50 Crossfitters Sign In
 

Tuesday: 5 mile run: 38 minutes. Calf pull still there. Really should bike instead of run for a couple of weeks, but I seem to have a short memory. Want to do the nifty fifty, but probably should let the calf loosen up for a few days before box jumps. Elbows and shoulders still fairly sore from the 120 pull ups and dips last week.

Some times I feel like the walking wounded all day, except for during the workout. I know that I should probably take a day off now and then, but I just don't want to.

Re: Over 50 Crossfitters Sign In
 

6/27
wu
3x20 55# KB swings
10 x2 push up situp

Max rack DL 225 330 380 400
3x10 racked lunge @ 75- 5 24" BJ
good mornings

WOD EMOM
4 thrusters @ 95
2 mu
1 burpee
fell behind after 4:00 stopped WOD to stsrt over, when I let one of the young guys talk me into doing
1-8 pullup
8-1 push jerk @ 95

6/28
4:00 AMRAP
4 clean squat @ 95
6 burpee
rest 3:00
6 rounds
12 push press @95
4 rounds + 3pp
rest 3:00
4:00 cal row
57 cal

WOD #2 5 round
20 pull up first set
10 DL @ 225
15 sit up
for the next 4 round 5 pullup each round
11:00

m/56/180

12 ring dip

Re: Over 50 Crossfitters Sign In
 

Hot this AM @5:30AM. 90 degrees. Tribal is not air conditioned---make the warm up easier.

Strength: Bench Press.
Warm up: 3X10 ring push ups
Bench: 5X185, 3X 225, 1X 245 (5R)
3X5X185 Closed grip BP.
3X5 Ring Dips

WOD: 5RFT X 155#
12 DL, 9 Hang Power Clean, 6 Jerks. Scale 105#. 9:05. Form really sucked on last few sets of HPCl. Coach said these looked like reverse curls.

Re: Over 50 Crossfitters Sign In
 

Chest routine: 3 sets of 5 flat bench(205lbs); incline (185lbs); decline(195lbs).

WOD: 7 HSPU and 12 L pull ups in 20 min: 3 rounds plus 7 HSPUs. Pathetic. Could not do more than 2 HSPUs in a row. Think I shot my WOD on the benches.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Perry Dean Freedman;954477]Tuesday: 5 mile run: 38 minutes. Calf pull still there. Really should bike instead of run for a couple of weeks, but I seem to have a short memory. Want to do the nifty fifty, but probably should let the calf loosen up for a few days before box jumps. Elbows and shoulders still fairly sore from the 120 pull ups and dips last week.

Some times I feel like the walking wounded all day, except for during the workout. I know that I should probably take a day off now and then, but I just don't want to.[/QUOTE]

Good time Perry! Watch that calf muscle. I had a similar problem last year, tried to work through it, and had to lay off running for 6 weeks. The issue was that cycling, running and crossfit (particularly box jumps and jump roping) were all stressing my calf muscles and they had no rest. I laid off anything that stressed the calf muscle, kept up the cycling, used "the stick" (available at any running store) to massage my calf every night and iced it every night and it eventually recovered. My advice is to respect the injury, masage and ice it daily and lay off the running (substitute cycling) until it feels better. That's just my two cents from learning the hard way.

[B][U]June 29[/U][/B]
2.7 mile hill run (untimed)
20 minute TRX circuit
3x10 DH pull-ups
Stretched

Re: Over 50 Crossfitters Sign In
 

Perry - Ditto to what Jim C said!

Pat - I feel your pain! Cleans have become a REAL goat for me!

Cliff - Awesome Filthy Fifty Time!

[B]WU:[/B]
3x10
Goblet Squats (1.5 Pood)
Toes to Bar

300 (or so) Single Unders (attempted MANY DUs, just can't string 'em together!)

[B]WOD:[/B]
50 Pull Ups (last 8 Blue Band assisted)
10 Burpees (Yay! Burpees!)
40 Blue Band assisted Pull Ups
20 Burpees (Yay! Burpees!)
30 Blue Band assisted Pull Ups
30 Burpees (Yay! Burpees!)
20 Blue Band assisted Pull Ups
40 Burpees (Yay! Burpees!)
10 Green Band assisted Pull Ups
50 Burpees (Yay! Burpees!)

44:53

[I]Last one done! Tried to just keep moving through the last 2 sets of Burpees (Yay! Burpees!). My one buddy said I was "resting" at the bottom with my body just off the floor! (HUH??:eek:) I was so out of it! So I started focusing on going through the whole movement & taking my "rests" while standing up! It helped, but, boy, was it brutal!![/I]