Re: Over 50 Crossfitters Sign In
 

Thanks Cliff. I actually feel sorry for the person who did it. On the bright side, I have some REALLY AWESOME neighbors who've been so kind to us about this.

Your party description has my mouth watering! Nice bench work there!

1 Mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

DLs:
5 @ 235#
5 @ 270#
6 @ 310#

[I]My hammy felt great during the lifts!! :pepper: Resting it was a GOOD idea!![/I]

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Push Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Run 1 mile, try for a PR

8:55

Then..

2RFT:

25 WBS, 10ft, 20#WB
25 GHD sit ups

8:39

[I]Clipped 3 sec off my mile run since last week! Unfortunately, my jammies were acting up, so I bagged it at 2 rounds rather than 4.[/I]

[B]Evening:[/B]
1 mi dogwalk

Back Squat:
3 @ 220#
3 @ 250#
19 @ 280#
5x10 @ 155#

Re: Over 50 Crossfitters Sign In
 

i hate it when my jammies act up during a work out as well bill.....plus everybody in the gym looks at me funny when i wear them to the gym :rofl:

as it was our last party for this group of people my wife and i pulled out all the stops. they were a big part of my life for the past 21 years

tonight at the gym

back squat 1 rm 395 failed at 405 :(

frog stance deadlift 6-6-6-6 185-225-275-305

wide stance zerker good morning 8-8-8-8 75-95-105-125

then home to watch the sea hawks......

Re: Over 50 Crossfitters Sign In
 

11/1 Mtn bike ride. 6 miles of tougher single track than we normally ride. I rode through two sections that have always beaten me in the past. :kicking0:

11/2 Row 5000m. 25:43

11/3 Rest day.

11/4
Row 1000m
T-spine mobilization
Turkish sit-ups 25 X10/ each side
Windmills 10 X2X10
TRX 1 arm row X2X10
DB OH press 10, 15, 20, 25, 30 X10
Lat pulls 75, 95, 115 X12 (pull-ups seem to irritate the bad shoulder but these don't)
Supine rows X2X10
Deadlifts 75, 95, 115 X10

11/5 Life got in the way...

11/6
Row 1000m
T-spine mobilization
Turkish get-ups 10, 15 X5
Push-ups with shoulder protraction X10
Planks with archer twists X10
DB OH press 10, 15, 20, 25, 30 X10
Lat pull-downs 75, 95, 115, 125 X10
Supine rows X3X10
Deadlifts 75, 95, 115, 135, 145 X10
Farmer's carry 140# X60 yds

11/7
Row 1000m
T-spine mobilization
I, Y, T, W X3X10 (with 3# weight)
Face pulls X2X10
Waiter carry 25# X50 yds/ each side
Turkish get-ups 10# X20
KB swings 35# X5X30

It is depressing to see how much core and shoulder strength I've lost since the surgery last October. I used to do 20 Turkish get-ups with a 35# KB; 20 reps is now a challenge with the 10 pounder. Injuries at this age REALLY set you back...

The good news is that I am sorting out what exercises irritate the shoulder and which ones are ok so am having productive workouts. MRI is scheduled for Friday; followup appointment to get results is not for a couple of weeks after that so my plan is to keep doing what I'm doing.

Re: Over 50 Crossfitters Sign In
 

Those Stickin Jammies......!!!

Nov. 7, 2016 Monday

WU: Run 400M then 3 Rounds
10 Cradle-Rock
10 Ring-rows / No Push-ups for awhile
10 OVH Squats

Strength I did Back Squat and Snatch Pull
(chose 2)
Strict Press
4 4 4 4 4

Snatch
60%/4
70%/4
75%/4
(80%/4)2

Snatch Pull
(95%/3)4

Back Squat
(80%/4)5

Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#) 75lb for me....

Did modified Nasty Girls: 13:29 10 jumping PU instead of MU. Lots of Air-Squats!!

Re: Over 50 Crossfitters Sign In
 

Damn autocorrect!!! :ranting2:

Good stuff guys!! Alden, hang tough! Keep doing what you are doing. My second rule of fitness is "Don't get hurt!" ;)

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups
10 Burpees (Yay! Burpees!!)
Burgher Warmup
95# snatch
115# snatch

[B]WOD:[/B]
21-15-9
TTB
115/85# Snatch

16:51

[I]Started with 115#, got 2, but could not get any more. :shrug: So, I changed to 95#, which went easier.[/I]

[B]Evening:[/B]
10 1.5 Pood KBS
Back Squat:
3 @ 115#
3 @ 130#
15 @ 145#
5x10 @ 80#
10 1.5 Pood KBS

Re: Over 50 Crossfitters Sign In
 

@Bill - Thanks! I just keep plugging along.

11/8
Row 1000m
T-spine mobilization
I, Y, T, W X3X10
DB OH press 10, 15, 20 X10
Lat pull-downs 75, 95, 115 X12
Deadlifts 75, 95, 115 X12
Weighted lunges 10, 20, 30 X20 yds

Either the get-ups or the extra KB swings took their toll yesterday; I had no zing today. Every rep was a chore so I lightened up the load.

Re: Over 50 Crossfitters Sign In
 

great work as usual guys.....

alden....that is one of the best feelings in the world when you finally figure out the correct line. way to stay at it.

tonight

10 minutes on the airdyne

5 x 10 russian kb swings various weights

400 m. rhino walk 70lb of plates, 10 lb ankle wights each leg

streching, glass of red wine and a good steak....

Re: Over 50 Crossfitters Sign In
 

Keep Movin Fellas!!!

Nov. 8, 2016 Tuesday

WU: Run 400M
100 DU / 300 SU
Various Stretching about 10Min.

AMRAP 4
21-15-9
Air-Squats
Ring Rows
Rest 4Min
21-15-9
KB Swings
DB Press
Rest 4:00
AMRAP 4:
21-15-9
Burpees
Step-ups

Core
E3MOMX3
20 sec Hollow rock or hold
20 Sec Arch Rock or hold
40 Sec bar hang
40 sec handstand

Seems the Core E3MOMX3 was sneaky tuff.....A good nite.

Re: Over 50 Crossfitters Sign In
 

Way to WOD, guys!!
[B]
WU:[/B]
1 mi Run
10 10 SUs with a DU attempt
10 Leg Swings on each Leg in Both Directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Chin Ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Rowing Fran:
Row 1k
21 Thrusters 95\65 lb
21 Pull-ups
Row 500m
15 Thrusters 95\65 lb
15 Pull-ups
Row 250m
9 Thrusters 95\65 lb
9 Pull-ups

18:45

[I]A little slower than my best Fran time with ~ 7 min of rowing. I tried to keep on the bar for the longer times. :shrug:[/I]

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