Re: Over 50 Crossfitters Sign In
 

3.16.2017 Friday
did 18.4 Scaled

Time cap: 9 min
Men
For time:
21 deadlifts, 135 lb.
21 HR push-ups
15 deadlifts, 135 lb.
15 HR push-ups
9 deadlifts, 135 lb.
9 HR push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Got 121 reps, my score keeper messedup and I ended up doing 125ft. of bear crawls!! I would have gotten a few more DL in @ 15-185lb!!!!

I may try to do RX 18.4 on Sunday. If I get thru 21 225DL, I'll have fun with a few HSPU attempts!!! Thing is my left hip is killing me......

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

A.
Four sets of:
Goblet Squats x 10 reps 53#
Rest 45 seconds
Supine Ring Rows x 10 reps
Rest 45 seconds
Plank from Elbows x 45 seconds w/ 50# sandbag on back
Rest 45 seconds
B.
For time:
30 Kettlebell Swings 53#
50 Double Unders
24 Kettlebell Swings
50 Double Unders
18 Kettlebell Swings
50 Double Unders
8:00

Haven't felt myself lately. Work has been super stressful (I'm a teacher). My passion for what I love isn't as strong as it used to be. I seem to be preoccupied with my work situation. I'm also a little depressed. I'm thinking I might go see the doctor and get a physical. Get some blood work done and check for various levels on things. Has anyone else gone through a similar experience? I usually very resilient to life's challenges but this year is getting me down.

Re: Over 50 Crossfitters Sign In
 

Did 18.4 RX today. Only got 21 DL @ 225lb. I just could get even 1 HSPU and I've done one before.... Did better on the DL then I thought I would.

Tim- Good Idea to go to the DOC and get things checked out. I never went to the Doc., when I hit 50 I've tried to get a Physical every year. I'm 54, and also have found "work" is not the same after 36 years of IT work. I have a new boss, that I don't match up well with. I know thats a big part of my problem. But, I realize I am changing.......I don't like going to work every day. I'd like to quit and do contract work, so I could take breaks in between gigs. The good thing here Tim, is you see it and realize you need to look in the Mirror and figure things out. Patrick

Re: Over 50 Crossfitters Sign In
 

Nice WOD Patrick!! Sometimes you gotta take it easy!

[B]17 Mar:[/B]

[I]Another orbit around the sun completed. I feel great, humble, and grateful![/I]
61 Burpees [I](A decent WOD by it self! They actually didn't feel bad. I wish I timed myself :D Yay! Burpees!!)[/I]

1 mi dogwalk

[B]18 Mar:[/B]

90 min Cemetery walk

1 Dogwalk
10 Push ups
10 1.5 KBS
Shoulder Press:
5 @ 110#
3 @ 125#
1 @ 140#

Re: Over 50 Crossfitters Sign In
 

Tim, Hope you are feeling better. Though by your WODs, it doesn't look like you're not feeling your self.
Patrick, Awesome job on 18.4, both scaled and Rx!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
10 Anti Presses on each side

[B]WOD:[/B]
18.4:
21-15-9 reps
225# DL
HSPUs
Then
21-15-9
315# DLs
With 50 foot Handstand walk
9 min time cap

8:51

[I]This was a slow Diane. I tried to split up the DLs 7-7-7, 5-5-5, and 3-3-3. It didn't work out that way. :shrug: I really wanted to get some 315s in. [/I]
[B]Cash out:[/B]
315# DL

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
Back squats:
5 @ 140#
5 @ 175#
5 @ 210#
3x10 @ 175#

Re: Over 50 Crossfitters Sign In
 

Mon 19 March

We have had a stomach-flu in our family, 5 of 6 got it:mad:
I decided to skip the hole 18.4 but my wife encouraged me to go and do at least something..even feeling still weak. So i did go and thought i do few deadlifts with that 225lbs

Some warmup, some curls and tri presses, light romanian deads.
Then 225lbs on the bar and rep,rep rep...nonstop to 21 and thought, now i go home. Before i did go i still watched the video and noticed, only 20 reps. So i did a second set to do those 21 reps full.

Tim, like Bill said it looks from your workouts your ok. Teachers job is not an easy one, i respect the teachers :notworth:
If you check some bloodtests, i would ask for vitamin-D and testostereone level.
How much sunlight do you have over there, are you eating xtra vit-D?
I consume at winter time (like many i know who trains regulary) a 100uq a day for some 5 days/week, at least 50uq. It really is a psych-med for lots of people, for me too.
Pine pollen, fenugreek, mucuna puriens powder are good natrulal testo-boost giving energy and good mood.
If i feel "overtrained" (mood down, irritated, sleep bad) or so, for several days in a row, i buy a bottle of pine pollen powder, or mucuna powder and consume it and it usually works fine. I belive in those.
Hopefully you feel yourself soon again!

Re: Over 50 Crossfitters Sign In
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Five sets of:
Hex bar Deadlift x 3 reps 205#
Rest 60 seconds
One-armed Kettlebell Floor Press x 5 reps each arm 44, 53, 53, 62, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 10 reps
Rest 60 seconds

5 rounds of:
Kettlebell Swings x 12 reps 53#
Kettlebell Push Press x 9 reps 35# KBs
Burpees x 6 reps
11:28

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Thanks guys for the kind and wise words. I am definitely getting blood work done to for vitamin D levels and testosterone levels. Sun levels are pretty low in Ohio during the winter. So vitamin D levels might be low even though I do take a vitamin D supplement. It helps to be able to discuss this matter with men my age.

Re: Over 50 Crossfitters Sign In
 

Jan, Hope you and your family are feeling better. The flu has been something else. That was a valiant effort on the 225# DLs!

Tim, you can say that again about winter in Ohio. I was walking around in a T-shirt on Sunday and now they are predicting snow tomorrow! Welcome to spring!! Great WOD!

[B]WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
15 cal row
15 push ups

3 Rounds + 15 cal row + 2 push ups

[I]I was hoping to get at least 4 rounds. It was not to be. :shrug: It took me about a minute to get the 1st row done. And my back was feeling the push ups, thanks 18.4![/I]

Re: Over 50 Crossfitters Sign In
 

Wow Jan- Hoping your family is doing better!!
3.20.2018 Monday
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps- Worked to 125lb

WOD:
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Chest-to-Bar Pull-Ups
Station 3 – Rest

3.21.2018 Tuesday
WU:2 Rounds DynoBike 400M
10 Cradle-rocks
10 bear-crawls
10 push-ups
5 pull-ups

1 x 1 Pause Front Squat Heavy Single
Pause Front Squat
Heavy Single worked to 165lb

WOD:
Score Type:: Not Scored

4 Rounds, On the 4:00:
10 Thrusters (95/65) @75lb
15/12 Calorie Bike
8 Burpees

This one had me working!!! Thrusters to the Bike!!

Re: Over 50 Crossfitters Sign In
 

Thanks folks, we're okay now :)

Wed 21 March:

Easy cardio day:
C2row
30min - 6213m
Ghd situps
10,10,10reps
Core press
5,5,5,5reps (count to two at top)
SkiErg
5min - 1056m