Re: Over 50 Crossfitters Sign In
 

Two posts in a row?

[B]WU:

[/B]Pass thoughs
push downs

Frankenstein (Straight leg kick) walks
High knees
Butt Kickers
Inch worms (2 push ups)

300m run

[B]WOD:

[/B]100 ft walking lunges
21 pull ups
21 sit ups (Abmat)
100 ft walking lunges
18 pull ups
18 sit ups (Abmat)
100 ft walking lunges
15 pull ups
15 sit ups (Abmat)
100 ft walking lunges
12 pull ups
12 sit ups (Abmat)
100 ft walking lunges
9 pull ups
9 sit ups (Abmat)
100 ft walking lunges
6 pull ups
6 sit ups (Abmat)

22:07 Rx'd :pepper: [I](Includes a minute or so of retaping time!)[/I]

Re: Over 50 Crossfitters Sign In
 

[B]08.10.2010-Tuesday[/B]
AM: 30 Burpees 15#

PM: Warmup - row 500 (1:54), step & stretch, step & pull, ham kick, lunge & twist, floor sweepers, shoulder mobility & stretch

[B]WOD:[/B]
5 rounds for time of:
400 meter run
45 sandbag squats - 45# (mens rx'd-front squat, women's rx'd-back squat)
[B]27:08[/B] Not a great time, but I noticed a lot of the better times posted the squats weren't so great (not full ROM). Need to do better timewise but I was pleased that all my squats were nice & deep, I think the extra prax is paying off.

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8/11 WOD

For Time:
Walking Lunge 100ft
21 Pull Ups
21 Sit Ups
Walking Lunge 100ft
18 Pull Ups
18 Sit Ups
Walking Lunge 100ft
15 Pull Ups
15 Sit Ups
Walking Lunge 100ft
12 Pull Ups
12 Sit Ups
Walking Lunge 100ft
9 Pull Ups
9 Sit Ups
Walking Lunge 100ft
6 Pull Ups
6 Sit Ups
Walking Lunge 100ft
3 Pull Ups
3 Sit Ups

21:05. First WOD in about a week, it was a good one to come back to. Nice to knock out a bunch of pull-ups, 84 to be exact.

The Claw

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[QUOTE=William Hoogsteden;825161]
[B]WOD:

[/B]100 ft walking lunges
21 pull ups
21 sit ups (Abmat)
100 ft walking lunges
18 pull ups
18 sit ups (Abmat)
etc.[/QUOTE]

Just noticed we did the same one. Our trainers must be poaching from the same source.:D Who programs your WODs?

The Claw

Re: Over 50 Crossfitters Sign In
 

I'm still worn out from the lifting seminar, so I've been alternating yoga days with CrossFit days. Yoga, Filthy Fifty (ack), Yoga. I really want to try out the things I learned on the weekend. :( But I need to be not so tired!

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ok, so I am on vacation on my 44' sailboat in Martha's Vineyard, MA and it is beautiful here.. I am trying to keep my WOD's going.. here is what I made up today!!

warm up on deck: (not for time, but did quickly)
100 situps (sub towel for abmat)
100 pushups (release hands on bottom)
200 air squats (4 sets of 50)

then ashore for :
4 rounds
approx 400M run
50 double unders
about 15:30

cashout: 100 walking lunges.. (didn't time these)

afternoon... Kettle bells on the bow!!

now for happy hour!! :kicking0:

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Thats a cool pic from the bow and some good work you put in Marianne

WOD 10 Rounds
10 55# KB swings
10 Pullup
15:16

Hang snatch
3x7 @65#
O/H squat work @ 65# and 95#

m/55/180 CrossFitChesterton

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[quote=Jim Cordes;825577]Just noticed we did the same one. Our trainers must be poaching from the same source.:D Who programs your WODs?

The Claw[/quote]

I'm just doing the CrossFit Wright Patt ([url]http://crossfitwrightpatt.com/[/url]) box's program. We're supposed to be following the main site by one month.

Nice workout Marianne!;) My wife accuses me of try do do something on a boat! :D

[B]WU:[/B]

400m run

Dynamic Stretching:
Knee pulls
Frankenstein Walks
Butt Kickers
High knees
Skips for height
Skips for distance
Inch worms (2 push ups per)
5 Sprints

[B]WOD:[/B]

"Johnson"

AMRAP for 20 min

9 reps 185# Dead lifts
24 Pull ups [I](Assisted since my hands got torn up yesterday:()[/I]/Box dips
9 reps 95# Squat Cleans

2 rounds plus 9 reps 185# Dead lifts and 16 assisted Pull ups/Box dips

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8/12 WOD

Find your 1RM for Clean and Jerk
Followed by Tabata L-Sits

155#. PR! Failed at 160# about four times, so 155# is it. Very pleased with this. My PR clean is 155#, which was a huge struggle to get up; this time, getting 155# cleaned was somewhat easier. My jerk PR is 160#, and the 155# went up easy here.

My bodyweight is back to about 160#, and I feel much stronger at 160# than at 153#-155# range, so I think I'll try to stay around here and not drop back down.

The Claw

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Yesterday did the workout from earlier in the week from the main site.

Monday 100809

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Ran up and back across wooden floor of gym. Later found out that this left me with 30 yards per segment. finished in 4:54. So this would be 80 yards short on each sprint repeat. Actually no lingering pain on my best attempt at POSE running. :kicking0:

also extended the work out with several of the stretching routines from the Mobility workshop. Adapting some of the shoulder routines to use while I sit and talk to clients all day.