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Sunday, Feb 21

Shoulder Press 3-3-3-3-3, 115, 125, 135 (PR), 125, 125

"Garrett" Not prescribed

3x
75 Squats
25 Pushups
25 Pullups

15:43

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[B]Nancy[/B]: Oh, Now I'm feeling rather sheepish. re: row times. I never thought to look. But now I will. AND, I do believe that the folks on this thread are superheroes...look at the statistics for over-50's in the US. I'm guessing that the majority of us here are probably in the top 1 percentile (of over-50s)in any fitness related category (body fat, cardio capacity, etc).:super:

[B]2-22-10[/B]
WU: SU/pullups/dips/85# Benchpress/#20 Wallball shots/tactical lunges
WOD: I forget who I stole this from ([B]Diane? John(s)? Deb?[/B]), but I do recall the time to beat was 14 something:
60 Pushups
50 Ring rows
40 Situps
30 Squats
20 Ring Dips
10 20" Boxjumps
5 Burpees

My time was 19:37.9 The ring rows slowed me down waaaay more than I anticipated. And I got a call from my daughters school between Situps and Squats (I know, I know...who interrupts a workout to answer the phone? I only do it because Mom's deployed.)

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[QUOTE=John Scott Rezendes;743585][B]Nancy[/B]: Oh, Now I'm feeling rather sheepish. re: row times. I never thought to look. But now I will. AND, I do believe that the folks on this thread are superheroes...look at the statistics for over-50's in the US. I'm guessing that the majority of us here are probably in the top 1 percentile (of over-50s)in any fitness related category (body fat, cardio capacity, etc).:super:

[B]2-22-10[/B]
WU: SU/pullups/dips/85# Benchpress/#20 Wallball shots/tactical lunges
WOD: I forget who I stole this from ([B]Diane? John(s)? Deb?[/B]), but I do recall the time to beat was 14 something:
60 Pushups
50 Ring rows
40 Situps
30 Squats
20 Ring Dips
10 20" Boxjumps
5 Burpees

My time was 19:37.9 The ring rows slowed me down waaaay more than I anticipated. And I got a call from my daughters school between Situps and Squats (I know, I know...who interrupts a workout to answer the phone? I only do it because Mom's deployed.)[/QUOTE]

That would be my creation. I'll go back and check my time see how we compared. Yeah, 14-somethin', but I didn't have any phone calls and my form on the ring rows was not great as I recall.

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02/21/10: Rest

(been pretty much one day on/one day off for the last week, needed the rest yesterday though after the brutal package @Rogue on Saturday.)

02/22/10:

WARMUP—
Bike
Bench Press 10x135
SDHP 20x53
OHS 10x w/PVC

STRENGTH—
Sotts Press
5x30 lb. bar
5x26 lb. k-bell (right arm), 5x26 lb. k-bell (left)
5x35 lb. bar
3x26 lb. k-bells (both arms at same time)
3x40 lb. bar

Bench Press
5x135, 5x155, 5x175, 5x185, 5x205

CASH-OUT/WOD—
Ball Slams (25 lb)
AMRAP for :60 (33)
Rest :30
AMRAP for :60 (28)

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Monday, Feb 22,

Power Snatch 1-1-1-1, 95 lbs, 95 lbs, 105 lbs, and 115 lbs

WOD

3x
6 Power Snatches (80#)
12 Get-ups 20#
50 Air Squats

14 mins 39 secs

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simple work out for today: Run or Row 5K

I rowed and broke the WOD down to 2X2.5K with a brief rest between sets.

This timed to: 11:27 and 11:33. Total time was 23:00. This is 35 seconds better than when done on 091109.:pepper::pepper::pepper:

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John Scott I wonder where we would rank

2/22 CFC WU -situps pullups

5 weighted pullups @ 75#

WOD AMRAP in 8:00 12 pushup 12 KB swings @ 44#
7 rounds + 12 pushups 7 KB swings

Post WOD 4 rounds max rep pushpress @ 115#
10
10
8
8

m/55/180 CrossFit Chesterton

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[I][B]100222 MONDAY

[/B][/I][I][B]Warm-up:
[/B][/I]800m run
25 shoulder pass thrus, added 10 X 2 body circles
then 2 X of:
10 back ext
10 ghd sit-ups
10 straight-legged DLs w/ 45# bar
then 25 X 1 of DROM

[I][B]Strength Work:
[/B][/I]Back Squat 5, 5, 5, 5, 5.
[B]Warm-up: [/B]10 X 95#
[B]Working:
[/B]115# X 5
135# X 5
155# X 5
[COLOR=Blue][B]175# X 5[/B][/COLOR] - [COLOR=Black]PR for reps! (started to get a bit ragged on last couple)
165# X 5

[I][B]WOD: Pull-up Ladder
[/B][/I]With a continuously running clock, perform 1 pull-up the first minute, two the second, three the third, etc. until failure. You may drop off the bar and rest, but must continue and complete all pull-ups for the specific round within the minute.
[B]Got 10 rounds = 55 pull-ups. [/B][I]
Very happy with this score, considering my absence. Best is 13 rounds + 9 pull-ups from 090814.....[/I][/COLOR]

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[SIZE="3"][COLOR="RoyalBlue"][B]WOD:[/B][/COLOR][/SIZE]
[B][COLOR="DeepSkyBlue"]Single leg step-ups[/COLOR][/B] while holding 25 lb plate straight overhead. 3 sets of 10 on each leg.

[COLOR="DeepSkyBlue"][B]CFE rowing[/B][/COLOR], 85% Tempo for 20 minutes. Total Distance = 4125 m.

oops....I mixed up 2 of the CFE workouts. I was supposed to do 20 minutes all out for distance. But for some reason, as I was rowing, I "remembered" that it was only supposed to be at 85% effort. Of course, the 85% effort part, belonged to a different workout. Oh well.

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as for the testing of strength, etc. try this site (WFS):

[url]http://www.exrx.net/Testing.html[/url]