Re: Over 50 Crossfitters Sign In
 

Wednesday November 12, 2014

Rest Day

Walked 1.2 miles at 2.0mph on the dreadmill, increasing the incline slowly.

Did 50 knee cap to power position rebends with an empty bar.

Re: Over 50 Crossfitters Sign In
 

Wednesday 11/12/14

5 Rounds
Row 500 M
Incline DB Bench 45 lbs

Cable Pull Downs 185 lbs 3x10

Kept all of the rows between 2:00 and 2:05 which feels pretty hard. I have no idea what a 7:00 2000 M must be like.

Re: Over 50 Crossfitters Sign In
 

last nite....feeling a bit better


Multi Grip: 5-3-1+ (75%-85%-95%) 145/165/185
calculated off a .9% of 1RM

Ext. Rot. Band Pulls: 3x20/s *no rests

9 Pin Press: 1RM 210lbs

Ext. Rot. Band Pulls: 4x20/s

Mega Bow 1-1/2 Rep: 8-8-8 52/72/92

Tate Press: 12-10-8-6 15-20-25-30

Flat Bench Ski Band Pull Overs: 3min.

Single Arm DB Snatch: 10-10-10/s 10/12/15

so at the start of the class my coach asks me for a chat....his request to think about crossing over at the box from xfit to the darkside of powerlifting.

i thought about it for the next hour and after a bit more of a conversation with him november 30 i will be doing an invite only powerlifting total at the box and then december 1st going full time with the powerlifting side of things.

it seems like it may be a good fit esp. after talking to the wife last nite and our both wanting to tighten up our eating. we had done the zone/paleo thing hard in the spring and it worked for us so this should be a good fit for the next few months anyways.

Re: Over 50 Crossfitters Sign In
 

@bill I have no idea what a 7:00 2000 M must be like

my fastest 2,000 m. row has been 7:20ish and it by the end it really did not feel all that great :D i can only imagine what a 7 minute for 2,000 would feel like........

Re: Over 50 Crossfitters Sign In
 

Real Kick@$$ guys!!

[B]12 Nov:
(at base Globo!)
WU:[/B]
.33333 mi run
100+SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 sec fingertip plank
10 24" Box Jumps
10 Push ups
1 Pull Up with a hold
10 45# Presses
10 45# OHS

[I]The WOD was CrossFit Total. I got to the gym late & the Squat rack & cage were being used. :mad: I didn't have time because I had a meeeting. WHEN will I learn NOT to let work get in the way of CrossFit!! :shrug:[/I]

[B]13 Nov:
WU:[/B]
200m run
50+SUs
10 Leg Swings, each leg, both directions
10 Air Squats

[B]WOD:[/B]
Find 1RM weighted Pull Ups
5, 10, 15, Got 20 up to my eyes!

3 RFT:
21 1.5 Pood KBS (Rusian Swing)
14 Burpees (Yay! Burpees!!)
7 115# Thrusters

11:51

[I]Weighted Pull Ups are one of my goats!! I was surprised about how easy the KBS felt! The Thrusters made up for them! I could barely do two or three in a row! Still, I wasn't the slowest on the board, and not that far behind most of the times! This was a pretty good WOD![/I]

Re: Over 50 Crossfitters Sign In
 

@Cliff, enjoy the dark side...

Thursday November 13, 2014
First official snowfall in Cleveland for winter 14-15.

Rowed 1k

Snatch Practice
5x45
5x75
5x105
5x135
1x145
1x155
1x165
missed three times at 176 (which would have tied a PR)
5x105 from the high hang

Front squats
2x3x105
2x3x135
2x3x165
1x3x195
1x215
1x235
1x255

Rowed all out for as long as I could, which was 1200m.

Re: Over 50 Crossfitters Sign In
 

Friday November 14, 2014

CrossFit HQ posted my rowing video on Facebook, check it out.

Mobility Work

Rowed 1k

C&J Practice
5x45
5x75
5x105
5x135
5x165
5x195

The cleans were really hard after yesterday's front squats.

Re: Over 50 Crossfitters Sign In
 

11/12
WU: Row 1km; shoulder pre-hab; walking lunges x20 yds
Workout:
KB press 25, 35, 35 x10
Pull-ups BW x8/ +18 x 8,7,6
KB swings 35 x11x3

11/13
WU: Row 1km; shoulder pre-hab; pull-ups 7, 12
Workout:
Split squats BW x10/ +10, 15, 21 x 10
Walking lunges BW x20x2/ +21 x20 yds
Goblet squats 35, 45, 52 x10
Cash out:
TGU 25 x10
KB swings 35 x12x3

11/14
Bike trainer 15:00
Row 1700m
KB swings 35 x13x3

Re: Over 50 Crossfitters Sign In
 

Friday 11/14/14

Bench Press 115 lbs-10
125 lbs-10
135 lbs-10
135 lbs-10

Did manual labor at work today. Came home tired with a sore lower back. This was the only thing that wouldn't make that worse.

Re: Over 50 Crossfitters Sign In
 

Saturday November 15, 2014

Lots of rolling and stretching.

TGUs
2x10# on each side
2x15# on each side
3x15# on each side

More rolling and stretching.

Metcon
10 rounds of:
10 KBS, 10 boxups
12:47

This got me pretty sweaty on a brisk 26F day in Northern Ohio.