Re: Over 50 Crossfitters Sign In
 

@Bill - Thanks! I'm really happy with the progress.

2/22

WU: Skiing at Keystone. 18k' of vertical on a cold day.
Workout:
Overhead press (L) 25 X12/ 35 X2X12; (R) 10 X2X20/ 20 X10
Knee pushups X3X12
DB rows 35 X3X12
KB swings 25 X3X22
Turkish get-ups (L) 35 X5; (R) 20 X5
Cashout: 0.5 mile dog walk

Re: Over 50 Crossfitters Sign In
 

nice ski days alden......great that you are able to get out and enjoy the slopes

great work as usual bill....:)

last nite

20"plyo box jump to 36 1/2" 2 RM

1 rm camber squat 375 lbs

5 @ 265 rm....6 @ 285

dimmel deads 20-20 135-185

4 x 12 sit up w/dbell 35lb

Re: Over 50 Crossfitters Sign In
 

Cliff - congrats on the PR!! Box Jumps scare me!

Alden - Nice WOD!!

[B]WU:
(At Base Globo!)[/B]
.6 mi run
1 min on Jacob's Ladder
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frogs Holds
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
For Time:
30 med ball cleans, 20#
30 dips
30 med ball cleans, 20#
30 Pullups
30 med ball cleans, 20#
30 pushups
30 med ball cleans, 20#

23:28

[B]Evening:[/B]
1 mi dogwalk

Back Squats:
5 @ 225#
3 @ 255#
7 @ 290#
5X10 @ 160#

Re: Over 50 Crossfitters Sign In
 

it's o.k. bill....they scare me as well.....kind of a wierdo ritual....i can only do box jumps with the hand holds at the side of the box not facing me...if i see that hole it messes with my mind...strange....:confused:

i never thought i would own one singlet but had to order a second one because the comp in march only allows approved singlets and i guess tuxedo singlets bought at the singlet super store off the internet are not approved.....never thought i would ever be the proud owner of two of the dang things :rofl:

tonite

5 min ayrdyne

800 m. 110lb sand bag carry

4 min s/s bar obliques

200 large green band good mornings

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last nite

speed bench

angle bar bench press with 2 sets 5/8" chain and 1 set 1/2" chain....total weight at top 255 lbs....plate and bar only 170 lbs

foot ball bar 3@165 rm (7) @ 185

incline bench 2 x 15 @ 20lbs....my shoulder really really does not like the position it is in when doing these

decline bench 10-10 35-40

w & n football bar bench row 10-10-10 70-80-100

may be away from the gym for a few days.....tonite my wife and I are attending a meeting in which I am announcing that after 23 years of organizing an event here in squamish [url]www.testofmetal.com[/url] (wfs) after the last race in September we will be shutting it down.

we have had an emotional roller coaster going for the last 10 days while we were in discussions with other key players about doing this and we are totally unsure how emotionaly and mentaly we are going to be feeling in the coming days.

Re: Over 50 Crossfitters Sign In
 

Cliff - I hear you on box jump rituals! Sorry about the testofmetal.

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5-5-5-5-5 Weighted Pullups
2-5-8-12(1)-7(4)

7 min AMRAP:
200ft Bear Crawl
100ft lunges
100ft Broad Jump

1 round + 200ft Bear Crawl
[I]About the same as I did about a year ago.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 KBS, 1.5 Poor

Dead Lift:
3 @ 265#
3 @ 305#
1 @ 340#
5X10 @ 190#

Re: Over 50 Crossfitters Sign In
 

Hello,
Haven't posted here in a bit. Just a quick one.

Still at it, doing more and more crossfitish stuff and less pure lifting.
Signed up for beyond the whiteboard and have found that helpful.
I am now officially allowed to post here. I am no longer "near 50". Crossed the Rubicon last week and now have been on this big blue rock 1/2 a Century like the rest of you.

Re: Over 50 Crossfitters Sign In
 

All- I wanted to share what I learned about JT's passing, I never saw anything on our board about what happened to him. Here is what I was told:

"JT passed from sudden cardiac arrest due to high blood pressure he didn't know he had."

So, its important for us to get checked out regularly. I think am due, its been 2 years now, ripe old age of 52.

Re: Over 50 Crossfitters Sign In
 

Welcome in Andrew!!

Kinda tweaked my left shoulder "again" last Thursday so took a week off and am going back slowly...... sucks as the OPEN is starting. I'll see what I can do.

February 25th Thursday-
WU:
Run 400M then 3 rounds
10 wall push-ups
10 air-squats
20 leg flutter kicks

Bench: Went real lite.....
75 @ 6 3x
95 @ 6 3x

Back Sq.
115 @ 8
135 @ 8
145 @ 4

WOD:
Annie NFT
50-40-30-20-10 DU and Situps. I double jump rope with SU.

Re: Over 50 Crossfitters Sign In
 

You don't mean JT from here (Kanlay)?

I just look back and saw the posts, I am so sorry to hear of his passing. We had known several of the same people and I was really hoping to meet him in person some day. My condolences to his friends and family.

Re: Over 50 Crossfitters Sign In
 

Yeah Andrew, our JT passed away. [url]http://www.tributes.com/obituary/show/John-Timothy-Kalnay-103283528[/url] I wanted to meet him as well, especially since I live down the road. Congrats on officially joining the club. I use Beyond the Whiteboard as well.

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

[B]WOD:[/B]
Shoulder Press:
3 @ 110#
3 @ 125#
2 @ 140#
5X10 @ 80#

Re: Over 50 Crossfitters Sign In
 

thanks bill....it is all good as the crew i had assembled has been with me for the majority 10 plus years....it will be good to have a bit less full plate.....got together with some close friends the last 2 nights and enjoyed way to many wobbley pops and some good laughs....in a good place today......tomorrow????

alden.....take care of that shoulder

this morning at the gym

speed bench

mega bow bench 5-5-rm 160-170-180 (12)

4 round 7-7-7-7 incline/decline press 20 on the incline, 40-45-50-55 on the decline

3 x 15 rope tri extension

bent over mega row 3 x 10 45 lbs

2 x 30 ring row

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Feb. 25th Activity:
Mobility.........
WU:
Run 400M then 3 Rounds
5 Pull-ups
10 Air-squats
15 Sit-ups

Open 16.1 - with my "bum" shoulder I gave the "scaled" version a go.

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled [B]Masters Men 50-54-my group[/B], Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in [B]20 minutes[/B] of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

They score it like this: 1pt every 5ft. on lunge for total of 5. score sheet looks like this
Round 1 Lunge/5 Burpee/8 Lunge/5 Pull-Up/5 = 26 if complete Round 1.
I got to round 9, total score of 219. My rear is sore this weekend!!!

Re: Over 50 Crossfitters Sign In
 

Great bench work Cliff!

Patrick, awesome job on 16.1!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Scap pulls

[B]WOD:[/B]
16.1

20 min AMRAP:
25 ft Overhead lunges, 95#
8 Bar Facing Burpees (Yay! Burpees!!)
25 ft Overhead Lunges, 95#
8 C2B Pullups

2 C2B's shy of 3 rounds :(

[I]This one I could feel in my knees. I chose the wrench by using 95#, but I didn't care! I was able to do the lunges straight through as well as the C2Bs, albeit one at a time. This one took up most of the space in the room our box was relocated to.[/I]

[B]Evening:[/B]
1 mi dogwalk

Back squat:
5 @ 240#
3 @ 270#
2 @ 305# PR!:pepper:
5X10 @ 160#
[I]Doing both these on the same day was not a good idea![/I]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1260952]....in a good place today......tomorrow????

alden.....take care of that shoulder
[/QUOTE]
@Cliff - Hang in there. I know you must have a good reason for moving on or you would not be doing it. Trust your gut.

My shoulder rehab (the weight work) had to take a break. Came down with a nasty cold and have been fighting that for nearly a week. Been saving what energy I have for the skiing each day. SWMBO would not have been amused had she caught me working out and then telling her I was too tired to ski. ;) Am hoping to be recovered enough to start back to doing some presses, rows and TGUs again tomorrow.

Re: Over 50 Crossfitters Sign In
 

i walked into the gym tonite and there were a couple of people working their way through 16:1.....good on you guys for working through it...i was feeling sorry for them by the end of it......

alden.....23 years is a lot of springs to miss out on living life and spending it in meetings on a vollinteer basis.....i have had a lot of super fun life experiences because of my involvement with the race but time to move on.....

when we were in mexico this year my wife and i spent a lot of time talking about what we want to do in the next few years and it really began to hit home that we are getting older and need to dial it back a bit and do some things for ourselves now rather than keep giving back to our community....going to be strange next year to have a spring off from race organizing but i am already looking forward to it.....over the past 72 hours i have yet to have one negative thing said about our moving on :D

tonite at the gym

1 rm box jump 37" 3/4" pr

back squat 1 rm w/green bands 325lbs

5 @270 rm (7) @ 285 lbs

farmer carry with 6 x 6 timber thing 440 lbs 50 feet

4 x 20 window washers

keep up the great work guys

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Feb. 29th Monday - Leap Day!!

Cliff- Life is short!!! They will figure out how to get on with out you two.

Bill- AWESOME job on 16.1 95lb OVH Squat is tuff. Great Work!!

WU:
Dyno-Glide 7.5Min
Mobility........
Run 400M then 2 Roungs
10 walking lunges
10 PVC OVH Squats
10 Air-squats

Back Squat:
8 @ 95
8 @ 115
6 @ 135
5 @ 155, couldn't get the last one.:ranting2:
Front Squat:
6 @ 105
6 @ 125
6 @ 135
6 @ 145

WOD: Partner 16Min. AMRAP, one guy starts, other runs a lap, picks up where 1st guy left off.
12 DB Snatch
9 Push-Ups
6 Pull-ups
3 Dips

Re: Over 50 Crossfitters Sign In
 

Alden, that's funny! I tell my wife that lifting gives me strength to do all the stuff she wants me to! :)
Cliff, sounds like you did a lot good thinking in Mexico. Awesome lifts!
Patrick, thanks I'm feeling it from yesterday! Great WODs!
[B]WU:[/B]
400m run
100+SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pullups
10 Pushups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
10 45# Shoulder Presses

[B]WOD:[/B]
4RFT:
12 DB Bench Press, 25#DB
12 DB Push Press, 25#DB
12 DB Lunges, 25#DB [I]Boy, do I know how to pick WODs![/I]

7:58

Then
10 min AMRAP:
12 AbMat Sit-ups
12 KBS, Russian, 2 Poor

6 rounds + 12 sit-ups + 5 KBS

[B]Evening:[/B]
1 mi dogwalk

Bench Press:
3 @ 170#
3 @ 195#
3 @ 220#
5X10 @ 125#

Re: Over 50 Crossfitters Sign In
 

great work guys....

patrick.... i was able to cleanly walk away from the bike club that i was involved with for 20 years a few years back....unfortunatly for us the bike race is a lot more complicated to distance ourselves from....it has been estimated that we generate $1,000,000 annually for local businesses.....

tonite

a bunch of streching

6 20 sec per side one leg bamboo bar stand per side w/blue bands and kettle bells.....12/16/12 & 16/16 &16/16 & 16/16 & 16

belt squat walk and rhino harness 3 x 2 minutes 90 on the belt, 45 on the rhino harness...hip flexors were awake after those

200 obliques with 16 kg kb each hand

keep up the great work all......

Re: Over 50 Crossfitters Sign In
 

Cliff, it sounds like it was a major under taking! My sides are aching from reading about those obliques!

[B]WU:[/B]
400 m run
100+SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups

[B]WOD:[/B]
50 cal row (828m)
40 Bar Facing Burpees (Yay! Burpees!!)
30 Power Snatches, 115#
20 Squat Cleans, 115#
10 Strict weighted Pullups, 25 #

34:42

[I][B]Evening:[/B][/I]
Bench Press:
5 @ 185#
3 @ 210#
2 @ 235#
5X10 @ 125#

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1260995]
when we were in mexico this year my wife and i spent a lot of time talking about what we want to do in the next few years and it really began to hit home that we are getting older and need to dial it back a bit and do some things for ourselves now [/QUOTE]

@Cliff - Could not agree more. None of us are going to live forever nor are we going to have the quality of life/ health needed to do the things we want to do. We made our decision for me to retire one night in the hot tub when we realized that 7 friends from our old ski club had died in the previous two years. Only two of them had reached their 70s. The bad news is that 2 more have departed since we made the decision last year.

"I tell my wife that lifting gives me strength to do all the stuff she wants me to!"

@Bill - That would not have worked. LOL Jan is not a big fan of the gym; she loves to get her exercise outside (cycling, hiking, skiing) so she views gym time as a necessary evil when we can't do something outside.

3/1 Powder day at Breckenridge. 20k+' vertical
Cashout:
KB press (L) 25 X12/ 35 X2X12; (R) 10 X15/ 20 X2X15
Knee pushups X3X12
KB rows 35 X3X12
TGU (L) 25 X10/ (R) 20 X10
(Real) Pushups X5 :kicking0:

3/2 Powder day at Keystone. 25k+' vertical
Cashout:
Air squats X3X10
KB swings 25 X2X25

Re: Over 50 Crossfitters Sign In
 

@bill.....it was a major undertaking.....35 key "test pilots", 300 day of vollies and 800 racers at the start line.....we sure had a lot of fun over the past 21 years though and the experiences and memories it has given me i would not try for anything.....

@alden.....wow pretty eye opening losing 7 friends over 2 years......good on you for being able to retire and do what you want......you certainly seem to be making the most of it.....keep it up......

tonite

speed bench

floor press 1 RM 245 lbs 15 lb PR

death by one arm rows.....reps of 10.....started at 70 lbs and dropped 10 lbs each set down to 30 lbs.....was glad when it was over

ez curl skull crusher to chin 10-10-10-10 40-50-60-70\

200 red band pull aparts

keep up the great work once again guys..

Re: Over 50 Crossfitters Sign In
 

I think as we get older, more and more folks we know pass on. It gives me the motivation to keep WODing. I always lose the retirement discussion with my wife! ;)

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Russian KBS

[B]WOD:[/B]
Dead lift:
5 @ 285#
3 @ 320#
Failed @ 360# :(
5X8 @ 190#

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Hoogsteden;1261106]I think as we get older, more and more folks we know pass on. It gives me the motivation to keep WODing. I always lose the retirement discussion with my wife! ;)
[/QUOTE]

Yep. That is why I work out nearly every day and try to eat healthy food. I do like tequila and good wine, though, so the lifestyle is not as healthy as it could be. ;)

3/3 Skiing at Arapahoe Basin. 13k+' of vertical.
Cashout:
Air squats X2X10
KB press (L) 25 X12/ 35 X2X12; (R) 10 X15/ 20 X2X15
Knee pushups X3X12
KB rows 35 X3X12
Pushups X2X5
KB swings 25 X2X28

Re: Over 50 Crossfitters Sign In
 

March 3, 2015 Thursday. Back from 3 days of working in SF. Happy to be home for a work out and to sleep in my own bed tonight!!!

WU:
Run 400M / 3 Rounds
5 HSPU / 5 DB Press
10 Push-ups
30 DU/ 90 SU

Bench: Light today....
8 @75
8 @75
8 @85
8 @95

WOD:
Two rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of AirDyne Bike
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Burpess
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

Another one with "rest". I didn't think it was too bad and told my partner we could have done a 3rd round. If we could go for 16Min, we could go for 24Min.:pepper:

Re: Over 50 Crossfitters Sign In
 

Alden, Exactly! Tequila and wine help "lubricate" ;)

Patrick, I'm wary of any WOD with "rest" in it.

Awesome stuff guys!

[B]WU:[/B]
400 m run
10 Leg Swings on each leg in both directions
[B]
WOD:[/B]
Open 16.2 (Scaled Masters)
25 AbMat Situps
50 Single unders
15 65# Squat Cleans
25 AbMat Sit-ups
50 Single unders
13 85# Squat Cleans
25 AbMat Sit-ups
50 Single unders
6 105# Squat Cleans

259 reps

[I]This was tough, especially the cleans. Got to do it with one of my fire breather buds! He did it Rx and it felt good to get more rounds than he did. But he did more work than I did! ;)
[/I]
[B]Cashout:[/B]
10 Burpees (Yay! Burpees!!)

Re: Over 50 Crossfitters Sign In
 

March 7th, 2016 Friday

Bill- I know you are leery of the WOD with Rest.......Great work on 16.2 by the way!!

WU:
Dyno-glyde: 5Min
Mobility............

Wod: 16.2 Scaled Masters Men 50-54
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders TIME: 1:45
15 squat cleans, 95

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders TIME: 4:51
13 squat cleans, 115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders TIME: 10:23
11 squat cleans, 135

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

I got to round 3, 257 was my score. Round 2 of the Squat cleans kicked my tail!!! Happy to get to round 3 and get 4 more Squat Cleans in.

Re: Over 50 Crossfitters Sign In
 

Patrick, Great job on 16.2! That's a serious amount of work!

[B]WU:[/B]
1 mi dogwalk
10 Burpees! (Yay! Burpees!!)
10 1.5 Poor KBS

[B]WOD:[/B]
Shoulder Press:
5 @ 115#
3 @ 130#
1 (+ 1/2) @ 150#
5X10@80#

Re: Over 50 Crossfitters Sign In
 

@Bill and Patrick - Great work on 16.2

3/5
WU: 1 mi. dog walk; row 1000m
Workout:
OH DB press (L) 25 X12; (R) 10 X15
Military press 45 X2X12
Pull-downs 65, 75, 85 X12
Knee pushups X2X12
Pushups X2X6
DB rows 35 X3X12
Deadlifts 65, 75, 85 X15
KB swings 25 X2X30
PVC snatch X10

3/6
WU: 1 mi dog walk; row 1000m
Workout: 3 RFT
KB swings 25# X25
Row 1k m
18:10
Cashout: Turkish get-ups 25# X20

Re: Over 50 Crossfitters Sign In
 

awesome work on 16.2

Saturday

2 rm box jump w/20lb med ball on head 26 1/4"s

speed squats 10 x 1 otm 220 lbs plus large green bands

speed pulls 8 x 1 otm 135 lbs small green bands...had second thoughts about doing these but went ahead anyways and of course "tweaked" something in my back

called it a day after this.....went home for some life chores....was bending over to cut some dead plants with a set of hand clippers and something popped in my hip/back area.....done for the day

sunday

feeling a bit better....off to the gym....

speed bench

bow bar bench 3-3-rm 160-180-205 (6)

one and a half dbell bench press 10-10-10 35-40-45lbs

called it as I was just not feeling the love on being at the gym.....went home and slept for a couple of hours.....hour long dog walk.....up to whistler for dinner with my mom for her birthday.....could not believe how busy it was on a sunday nite.....wife and I commented on way home how lucky we are to have that place in our back yard

today

still having twinges in back.....cranky with everybody at work......

Re: Over 50 Crossfitters Sign In
 

Alden, Thanks! Awesome work!

Cliff, Hope your back is OK! Been there done that!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups Holds with segmented negatives
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
20 cal Row
10 Over the Bar Burpees (Yay! Burpees!!)
5 Thrusters @ 145#

3 Rounds + 20 cal Row

[B]Evening:[/B]
Back Squat:
5 @ 130#
5 @ 160#
5 @ 190#
3X10 @ 160#

Re: Over 50 Crossfitters Sign In
 

about the back....thanks bill.....went to the gym tonite and was not really feeling like lifting very much....rolled around on a lacrosse ball for a bit and my back felt a bit better....

warmed up and then a couple of the young fire breathers came in and we started to mess around with the 1 rm farmers lift that was on the white board...

not to be showed up by the young un's i got 510 lbs a 60lb p.r. and now my back feels o.k. go figure.....:confused:

hip thrusters 10-10-10 135-155-175

belt box squat w/ k/bell like goblet squat 10-10-10 (90 on belt) 16kg-20-24

keep up the great work guys......

Re: Over 50 Crossfitters Sign In
 

@Cliff - a 60lb PR? Awesome! Congratulations.

3/7 Powder day at Vail. 17k' vertical. After pushing powder around all day, there is not enough "lead in my pencil" for any other exercises today.

Re: Over 50 Crossfitters Sign In
 

Cliff, AWESOME PR!! Especially after tweeking your back!

Alden, Functional fitness means skiing till you can't do anything else! ;)
[B]
WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pullups
25 Dead Bugs
Burgner Warmup

[B]WOD:[/B]
Find heavy Snatch
45-65-75-95-115-115-115-120-125(f)

3RFT:
5 Snatches @ 115#
10 HRPUs
20 T2B

12:50

Last round of T2Bs were tough!!

[B]Evening:[/B]
1+ mi dogwalk

DL 135-245-315-335-355(f) :ranting2:

Re: Over 50 Crossfitters Sign In
 

thanks bill....weird i know....must have been working with the young un's :D

tonite....acessory night

ten rounds

prowler 40 m. out 90lbs

1 minute rest

14:44

was very glad when it was over

Re: Over 50 Crossfitters Sign In
 

Good Work Guys!!
March 8th, 2016 Tuesday

WU:
Run 400M / 3 Rounds
10 wall push-ups
15 Air-squats
20 Sit-ups

Deadlift
3 3 3 3 3 / 185, 215, 245, 265


Conditioning
3 Rds:
5 MU / or 7 PU and 7 Dips
10 Power Snatch
25 Box Jumps

10:22 today

Re: Over 50 Crossfitters Sign In
 

Cliff, The prowler stuff sounds awesome!
Patrick, Nice DL & Metcon work

[B]WU:[/B]
Row
1.5 min on Jacobs ladder
100+ SUs
10 Leg swings on each leg in both directions
10 Pullups
10 Burpees (Yay! Burpees!!)
.5 mi walk

[B]WOD:[/B]
Shawn (modified)
1.5 mi run
Every 5 min, do 50 Air Squats and 50 pushups

33:19 with 3 Air Squat/Pushups intervals

[B]Evening:[/B]
1 mi dogwalk in the rain

Bench Press:
5 @ 100#
5 @ 125#
5 @ 145#
3X10 @ 125#

Re: Over 50 Crossfitters Sign In
 

March 9th, 2016 Wednesday

WU:
dyno-glide 5min / 2 Rounds
15 Cradle-rocks
12 Air-squats
9 Wall-pushups
6 Ring-rows

Front Squat
3 3 3 3 95, 125, 145, 155

Split Jerk
1 1 1 1 95

Conditioning
EMOMx16
4 rounds of:
Minute 1: 15/12 Cal Row
Minute 2: 15 Wallballs, 20/14
Minute 3: 15 SDHP, 95/65 65
Minute 4: 15 Push Press, 95/65 65

ahh..... ya this was a good one, should have been "rest" at each set, but pretty much "not" for me!!

Re: Over 50 Crossfitters Sign In
 

Nice WOD Patrick!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups with holds with segmented negatives
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
5 Power cleans @ 145#
10 T2Bs
15 Wall Balls, 20#, 10ft

4 rounds + 5 Power cleans + 2 T2Bs

[B]Evenings:[/B]
Deadlift:
5 @ 150#
5 @ 190#
5 @ 225#
3X10 @ 190#

Re: Over 50 Crossfitters Sign In
 

March 10, 2016 Thursday

Bill- I dunno why, but I seem to like the 20+ Min. WODS.

WU:
Mobilitiy.......
Ran 1mi. then 2 Rounds:
10 Air-squats
10 Wall-push-ups
10 Ring-rows

Strength
10,9,8,7,6,5,4,3,2-1
Bench Press 75lb 10-8, 95lb 7-1
Pull Ups / Ring Rows for me.....

Conditioning:
Partner WOD 16Min AMRAP:
Row 1000M Cash-IN, then
100 DU
100 Sit-ups
50 Burpees.
We got 2 rds, plus 200.