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3 RFT (23:50)
400 meter run
21 KB swings @ 55lbs
12 assisted pull -ups (green band)

So I started using this online app that does programming based on fitness levels and available equipment. It had the one cool feature I was really looking for...it is free. Hey, my kids even call me " Captain Cheapo", what can I say?:shrug:

Re: Over 50 Crossfitters Sign In
 

nice squats jt

stepping down on the box jumps is the way to go bill....congrats on your 6 year aniversary as well :pepper:

tonite

speed bench

1 rm bench press 2 sets 6/8 chain 260.5 lbs

3 @ 185 6@ 195

angle bech row 10-10-10 105-11-125

narrow mag row 12-12-12-12-12-12

90-95-100-110-115-120

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Stepping down off the box is Absolutely the way to go.
Julie Foucher trains at my box and every time I see her I am reminded of that fact. (here we are in front of the excavator I sometimes push for power work)

Thursday January 15, 2016

Swam 880 yards in 22:19.
That'd be a mile in 45, 2 miles in 90, and 2.4 in 115 minutes, which would leave five minutes under the time cap for Ironman. Hmmm.....
Oh yeah, there's the small matter of then cycling 112 miles and walking 26.2.

Re: Over 50 Crossfitters Sign In
 

Andrew - It's called "being thrifty"! ;)

JT - You definitely are the CrossFit name dropper of the group! ;) Cool Picts!

[B]WU:[/B]
500 m row
10 Leg swings on each leg in both directions
10 Air Squats
10 Pushups
5 Pull up holds with segmented negatives!
3 TTBs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5RFT:
400 m run
90 SUs
30 WB (20#)

39:28

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Nice Work Gents!!
Jan 14.
10 min Dyno-Glide peddeler
Row 250M then 3 Rounds
10 PVC Pass thrus
10 Push-ups
5 Pull-ups
10 Dips

WOD:
Strength
Unsupported Seated Strict Press
5 x 5 Worked up to 75lb
(sit on a bench without back support and press the barbell from shoulder to overhead)

Bench Press Did incline Bench worked up to 95lb
work up to a heavy set of 3

Conditioning
Against a 2-minute running clock, complete:
250 Meter Row
Max Reps Pull Ups
Rest 2 minutes between sets and complete four sets.
Had a tuff time with the pull-ups today…...

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C/J-kg 60x3 70x3 80x2 82x2 85x1
Push Press-kg 70x7 80x4 80(176lbs)x5!

Thursday night is still going to be "heavy day". that was a 5 rep PR , that was kinda cool.

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Patrick - Nice PR! Overhead presses are tough! I hurt my back in 1990 after doing those.

Andrew - Nice Only work!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Shoulder press:
5 @ 60#
5 @ 75#
5 @ 85#

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Great work, Guys!

1/10 Bike trainer 25:00 easy; 5:00 cool down

1/11 Skiing at Breckenridge. 24,950' of vertical

1/12
WU: Row 10:00 1868m
Workout (for time):
KB OH press 25, 35, 35 X12/ (R) 5 X3X20
Pull-downs 75, 85, 95 X12/ (R) 20 X3X20
Bulgarian split squats 20, 30 X15; 40 X12
Counter push-ups X3X20
DB rows 40, 45, 50 X12/ (R) 15 X3X20
Deadlifts 65, 75, 85 X15
29:15

1/13
WU: Row 10:00; 1832m
Workout:
3 Rounds for time 9:49
Power cleans 45# X10
Row sprints X 1:00
Box jumps X10
Cash out:
L-sit practice
DB swings 10# X3X15

1/14
WU: Row 10:00 1890m
Workout (for time):
KB OH press 25, 35, 35 X12/ (R) 7.5 X3X20
Pull-downs 75, 85, 95 X12/ (R) 25 X3X20
Bulgarian split squats 20, 30 X15; 40 X11
Counter push-ups X3X20
DB rows 40, 45, 50 X12/ (R) 17.5 X3X20
Deadlifts 65, 85, 85 X15
29:31

1/15
WU: Row 10:00; 1872m
Workout:
3 Rounds for time 9:14
Power cleans 55# X10
Row sprints X 1:00
Box jumps X10
Cash out:
L-sit practice X3X15 seconds (yes, I suck at these)
DB swings 12.5# X3X15

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Friday January 16, 2016

Mostly a rest day. Did a little climbing.

Name Dropper? My wife calls me a "media whore" (which doesn't offend me, b/c it's mostly true...)

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Jan 15 WORK
WU
Run 400M then 3 rounds
10 PVC Pipe passthrus
10 AirSquats
10 Ring-rows
20 Sit-ups

WOD:
Snatch
A. Work up to a heavy Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom
or Back Squats 5 x 5 I DID Back Squats got 165lb 5x then 175 2x.

Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95 75lb for me
TTB

Got 69 total in 9Min