Re: Over 50 Crossfitters Sign In
 

TY William

11/20 wo 165 Burpees in sets of 15&10

WOD 4 rounds every 1:30
5 WB
run 400m
4 rounds
5 hang squat clean @ 95
row 100m

m/58/180

Re: Over 50 Crossfitters Sign In
 

jb Did you just change your sig? Or im in an age induced oblivion. Happens more snd more. :) Happy belated birthday?

Re: Over 50 Crossfitters Sign In
 

great work guys. good to see everyone around. Anyone heard from Terry lately?

Easy day at Tribal.
Warm up and snatch review.

7X2 high hang snatch. ended at 135

EMOM Full squat snatch. Every fifth minute add weight. ended at 135 after a fail for 145. EMOM for 20 minutes. This seemed so easy when we started and found it was tougher that it appeared at first.

10 minutes DU and TU practice.

Re: Over 50 Crossfitters Sign In
 

11/21 WOD

Split Jerk:
20 Min to find 1RM
155 (multiple fails at 165)

12-10-8-6-4-2
Dumbbell Thrusters
10 M Shuttle Runs
6:53 @ 40#

Getting bummed with my strength. :mad: Feels like it has been months since a strength PR. My split jerk PR is 175 and I have hit 165 multiple times, yet failed here 4 times. The bar felt weird rested on my fingertip and shoulders, maybe if I grabbed it a little more with my hands I would feel like I controlled it more. I'm wondering if all the fiddling around with my diet (losing weight, paleo, intermittent fasting) is part of the reason.

Decided to punish myself on the dumbbell thrusters by going a little heavier. I was one of the slowest in the class on the metcon but all thrusters went straight through and with full depth. Lagged on the runs a little.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8206666374/[/url]

Claw

Re: Over 50 Crossfitters Sign In
 

Wednesday November 21, 2012

CrossFit, It was the best of times, it was the worst of times.

[url]http://jtkalnaynovels.wordpress.com/2012/11/21/crossfit-it-was-the-best-of-times-it-was-the-worst-of-times/[/url]

Am going to be really really really sore tomorrow.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Burch;1109135]...165 Burpees in sets of 15&10...
m/58/180[/QUOTE]

Nice JB! I found sets of 15 helped, though the last days, I did 2 set of 15, then 12, 9, 6, and 3, which seemed to be easier! Yay! Burpees!!

JT - Congrats on the Quad PRs! Enjoyed "It was the best of times, it was the worst of times.." That's what I LOVE about CrossFit!!

Claw - Hang tough! I've been where you are!!

Pat - Great snatch work!

[B]WU:[/B]
400m run
2 rounds:
Samson stretch
15 push ups
5 pull ups
15 Air squats

~40ft:
Spiderman walks
Sumo squats
Hip openners

[B]WOD:[/B]
High Bar Back Squats
1x8 @ 165#
1x5 @ 185#
2x5 @ 195#
1x3 @ 205#

Then

5RFT:

20 1.5 Pood KBS
10 95 Push Press

1:1 Rest between rounds

13:42

[I]Did the 1st round in 1:28. Then it went down from there! KBSs went amazingly easy. PP's were the choke point. As my buddy, roberts quipped, "beware WODs with the word “Rest” in them!":D[/I]

Re: Over 50 Crossfitters Sign In
 

Thanksgiving, 2012

A nice long walk in the woods with some kids and some dogs.

A few games of horse (basketball) in the barn.

Chased off some hunters.

An excellent day!

Going to Norwalk Fitness and Training CrossFit tomorrow at 6 pm for a memorial WOD.

Re: Over 50 Crossfitters Sign In
 

CrossFit Murder, Now Angels Are Doing Thrusters...

[url]http://jtkalnaynovels.wordpress.com/2012/11/24/crossfit-murder-now-angels-are-doing-thrusters/[/url]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jim Cordes;1109225]
Getting bummed with my strength. :mad: Feels like it has been months since a strength PR. (snip) I'm wondering if all the fiddling around with my diet (losing weight, paleo, intermittent fasting) is part of the reason.
[/QUOTE]

Claw - I think you're on the money about the strength loss with the weight loss. You also train very hard; the combination of weight loss and training intensity might be the reason. And none of us are 45 any more so our recovery takes longer. ;)

11/23
Warmup: Row 800m; pull-ups X3X10; Abmat sit-ups X2X20; back squats 45, 85, 105 130X5
Lift: Back squats 160X5/ 180X3/ 200X4
Assist: Back squats 105#X3X10; 35# walking lunges X2X16
Skills: OH squats PVC, 45, 55, 65 X3/ 75, 75(f), 75(f)

11/24
Warmup: Row 800m; Abmat sit-ups X2X20; weighted back extensions X2X15; shoulder protractions; bench press 45, 85, 105, 125 X5
Lift: Bench press 155X5/ 175X3/ 195X2/ 185X3
Assist: Push-ups X3X10; supine rows X3X10
Skills: Snatch PVC, 45, 55X5/ 65 (f); Power snatch 65, 75, 85, 95, 105X5 (PR) :pepper:

Still can't get under the bar well when trying to do a snatch. Since my OH squats are also weak, am thinking the balance and core strength required for both lifts is an area I need to work on.

Re: Over 50 Crossfitters Sign In
 

great work everybody....

what a week since monday's 1RM dead lift with 5/8" chains 365 lbs in which i tweaked my lats to the point of not being able to do the bulgarian split squat and resulting in tuesdays not being able to bend over to put socks on.

went and saw the doc....nothing that a couple days rest and some meds could not fix....kinda feel like i lost a couple of days however but the football and macey's parade kept me occupied thursday....happy thanks giving....

then yesterday bone scan for my foot in which i was injected with radioactive stuff which was a pretty weird couple of hours just waiting to turn into a super hero:super:

woke up this morning feeling better than the last few days so today at the gym

200 m sled drag 135 lbs
30 135 lb front squat
200 m sled drag 135 lbs

9:05

and then i have a 14 lb pork shoulder roast on the bbq for the grey cup tomorrow which is canada's answer to the super bowl