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Old 10-01-2011, 02:46 PM   #6791
Jim Colby
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Re: Over 50 Crossfitters Sign In

Everyone's been doing some great work! Keep it up.

Weds, Sept. 21
Off

Thurs, Sept 22
Ran hilly 4.5 miles (untimed, late at night in dark)

Fri, Sept 23
Traveled to Wyoming to see my son at school and watch the Wyoming/Nebraska football game.

Sat, Sept. 24
Ran 7 miles at 7200 ft in Wyoming (~1 hour)

Sun, Sept.25
Traveled home to NJ, so day off

Mon. Sept. 26
Ran hilly 4.5 miles (untimed, since late at night in the dark)

Tuesday, Sept. 27
Off due to work

Wednesday, Sept. 28
Ran hilly 2.6 miles, untimed

Thurs, Sept. 29
Off due to work

Fri, Sept. 30
Ran 4.5 mile hill route again, untimed again

Sat. Oct. 1
Swam 2x500M (about 10 mins/500, not too fast)

Very busy at work these days, so just trying to get some running in before the marathon on Oct. 16th in Toronto. Long run day tomorrow. Back to regular crossfit/ski prep after the marathon. Can't wait to hit the weights again!
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Old 10-02-2011, 02:18 PM   #6792
Deb Weber
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Re: Over 50 Crossfitters Sign In

10_2_11 Sunday
rainy, cool. Shoulders hurting, take it easy kinda day.

warmup

Walk 2 miles
Bench
45#/10
75#/3
85#/3
95#/3
105#/3
110#/2
115#
105#/2 (3)
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Old 10-02-2011, 06:10 PM   #6793
John Burch
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Re: Over 50 Crossfitters Sign In

Deb Was that the Janitor who was holding your legs ?

10/02
jumprope

WOD 10:00 Cindy 9 rounds

m/56/180
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Old 10-02-2011, 06:56 PM   #6794
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

Mianus River Gorge: 4 mile trail run. 47 min. Very tough, hilly, muddy, slippery run.
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Old 10-02-2011, 07:09 PM   #6795
Bill Houghton
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Re: Over 50 Crossfitters Sign In

3 rounds, didn't keep time.

10 min on stepper
25 squats to med ball

Long rest between last stepper and squats.
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Old 10-03-2011, 08:29 AM   #6796
Perry Dean Freedman
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Re: Over 50 Crossfitters Sign In

"Carse"

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Modified this to save my elbow. Instead of cleans, did thrusters. Otherwise, as Rxed. 42 min.
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Old 10-03-2011, 10:15 AM   #6797
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Didn't check my calander for the next PL competition. Next week is my download and this week should have been a heavy week following a down load week. So I am modifying by taking a week of heavy lifts at 65, 75, and 85% of the new 90%. Doing 3 reps instead of 5 for all lifts: Back Squat: 3X240,285, 345.

WOD: Pull up Progressions and OHP for 3X3.
OHP: 135, 155, 185.

3 Rounds times separately:
5 tire flips, 20 hammer strokes on tire, 200m run.
3:45, 3:50, 3:21. Fun workout.
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Old 10-03-2011, 11:18 AM   #6798
Jim Cordes
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Re: Over 50 Crossfitters Sign In

10/3 WOD

Baseline:
500 M Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Followed by:
Back Squats
5-5-5-5-5

Baseline 4:24
Backsquat 135-165-185-205-225

Baseline has trended between 4:08 and 4:38 (not counting my sign up time of 5:08), and I am still wanting to get sub 4:00. I had a couple short breaks on squats, sit ups are still slow, and I took a break after 10 push ups. Not sure all that amounted to 24 seconds, however. Still think if I did this in the afternoon I would shave some seconds off.

Pleased with backsquat, pretty sure 225# is a 5-rep PR.

Claw
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Old 10-03-2011, 04:43 PM   #6799
Bill Houghton
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Re: Over 50 Crossfitters Sign In

5 rounds

5 HSPU (2-45# plates and an abmat for a target)
10 Pull-ups (blue band)
15 Walking lunges

11:23

1000 M cool down row (5:10)
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Old 10-03-2011, 06:38 PM   #6800
John Burch
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Re: Over 50 Crossfitters Sign In

10/03
wu jumprope

strenght
max Green band back squat
5@ 135 and 185 1@ 280 and 300
5x10 good mornings light to heavy 0ne set each @
95/115/125/135/145
25 GHD situps

WOD 4 rounds
500m row
7 power cleans @ 135
12:41

WOD #2
4 rounds
20 pushup
12 pullup
12 walking lunge with 35# KB each hand
run 200m
13:20

m/56/180
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