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Jim Colby 09-07-2011 07:19 PM

Re: Over 50 Crossfitters Sign In
[B][U]Wednesday, Sept 7[/U][/B]
Ran 2 miles easy (around 18 mins)

David Cahn 09-07-2011 09:13 PM

Re: Over 50 Crossfitters Sign In
Day three of burpee challenge

Back and chest workout at the gym.

Perry Dean Freedman 09-08-2011 03:56 PM

Re: Over 50 Crossfitters Sign In
4 sets of 10 dead hang pullups.

4 mile hill run on treadmill. Run 1/4 mile @ 10 degrees and recover for 1/4 mile flat, etc.

Very hard.

John Burch 09-08-2011 06:02 PM

Re: Over 50 Crossfitters Sign In
9/8 wod
231 jumprope
66 hand release pushup
55 Abmat sit ups
44 45# KB swings
33 T2B
22 24" BJ
11 Burpee


Deb Weber 09-09-2011 04:28 AM

Re: Over 50 Crossfitters Sign In
[B]9_8_11 Thursday[/B]


65 wallball w/8# (they have one dynamax 20# Im trying that next time)
30 lunge circles
30 russian twists
Power Snatch + OHS[/B]
35kg/2+2 (4)

[B]Front Squat[/B]
45kg/2 (4)
the last one i tried just sitting at the bottom... i guess the bounce thing is important.

Recovery workout; no coach tonite. Tired, not sleeping w/hurricanes and floods and whatnot. I got the idea speed is what unlocks your power. And, its much harder for me to arch my back starting on the floor than in a hang, maybe mobility work??

David Cahn 09-09-2011 06:19 AM

Re: Over 50 Crossfitters Sign In

Day 4 burpee challenge
Team WOD
Double unders (or 2x singles)

Then a timed team mile run

We did 7:30 and 7:55

Fun and didn't kill me. New box so all our WODs are team this week.

Michelle Simpson 09-09-2011 07:28 AM

Re: Over 50 Crossfitters Sign In
[B]9/8 rest[/B]

2x10 deadlift, lift two reps in 10 seconds and rest for 60 seconds.
205 is pretty close to 95% of my previous 1RM, I've got not a single complaint this morning :)

Pat Quigley 09-09-2011 10:27 AM

Re: Over 50 Crossfitters Sign In
saw a competition in mid October, so I decided to start the Wendler 5-3-1- program again this Monday. No one showed for the 6 am class, so I spent the time easing back into my lifts and getting some coaching.

Multiple air box squats, ham stretches, etc.

2X5X 135 BS, 5X 185, 5X225, 3X 335.

DL: 2X5X 135, 5X225, 3X315, 2X405, 1X495.

2X15X225 DL for speed.

Good start. My hands took a minor beating.

Jim Colby 09-09-2011 12:02 PM

Re: Over 50 Crossfitters Sign In
[B][U]Thursday, Sept. 8[/U][/B]
Swam 1K in lake, then
biked 10 miles

[B][U]Friday, Sept. 9[/U][/B]
Rest Day

Perry Dean Freedman 09-09-2011 04:21 PM

Re: Over 50 Crossfitters Sign In
Dead lift: 2-2-2-2-2-2-2-2-2-2

185, 215, 225, 235, 245, 255 (PR), 275 (PR), 275, 265, 255

Went down in weight at the 8th round cause a buddy said my form was wrong. My hips were going up first. To save my back I didn't try for 285. Will work on form at lighter weight.

Very happy with my progress. Could barely DL 185 4 months ago.

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