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Old 08-06-2013, 11:52 AM   #9311
Jim Cordes
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Re: Over 50 Crossfitters Sign In

8/6 Endurance WOD

Run 35 minutes from Old Mission up Gibralter Road.
3.14 miles, 1,130’ elevation gain.
(WFS) http://connect.garmin.com/activity/354535051

Took a little longer to feel warmed up (i.e. not out of breath) on this run, but then pushed it pretty hard. Just a bit over 11:00 per mile pace, well ahead of my 12 minute mile goal. After a short cool down walk, ran fast downhill with Quigley. I also have to say – and this is no reflection on Kiwi’s programming – I am getting pretty goddam tired of running up this hill. Will be glad once I get this year’s Pier to Peak under my belt.

Claw
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Old 08-07-2013, 06:10 AM   #9312
John Jaeckel
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Re: Over 50 Crossfitters Sign In

08.06.13
Wendler 5/3/1
Month 6/Week 3
Dead Lift Day

WARMUP
K-bell swings at 53lb.

DL
5x255
3x285
4x315
(new 1RM, 345)

ACCESSORY
Lunges
Incline Situps
Machine Row/Pulldowns
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Old 08-07-2013, 11:56 AM   #9313
Michael Pollak
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Re: Over 50 Crossfitters Sign In

WEDNESDAY– AUGUST 7, 2013

WOD
20 Minutes EMOM


Dubs x 20

T-2-B x 8

Post WOD

KB floor press. AHAP

4x8

GHD 50 reps @10#




TUESDAY– AUGUST 6, 2013

Strength

Heavy Front Squats- Work to 1 Heavy Rep

(8-6-5-5-3-3-2-2-1-1)

WOD
10 Rounds For Time:

KB Swings x 10 @ 70/50

Pull Ups x 10
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Old 08-07-2013, 12:34 PM   #9314
Pat Quigley
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Re: Over 50 Crossfitters Sign In

After warm ups and dynamic stretches, strength:

Press up to 50 %: 3X5, 95 to 110.

2X2 Press working negative @ 110, followed by 2X5 wall ball to 12 '.

WOD: 24 EMOM: 5 burpees odd minutes, 4 thrusters w. 95# on even minutes.
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Old 08-07-2013, 03:29 PM   #9315
Jim Cordes
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Re: Over 50 Crossfitters Sign In

8/7 WOD

A. Thruster, build to a 1RM
95-135-145-155-160(f)

B. OHS, 30X2, 3 reps, 5 sets, 2:00 rest
95-115-125(f1)-115-125(f2)
+
EMOTM, 8;00
5 PC+PJ at 70% 1RM
Did not do, stretched out instead.

I have been missing lifting weights a lot lately, so I decided to come in to Open Gym to do the strength part of the Sport WOD. Good ROM on all movements I am pleased to report. Strength down as expected. I have basically never done heavy thrusters, so 155 seemed OK. OHS way down, but part was probably the 3 second descent. Also I am fasting today. Good to know I still have it in me to make poor Crossfit choices!

Claw
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Old 08-08-2013, 02:09 PM   #9316
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Claw, nice run!

Thursday August 8, 2013

Tigers complete 4 game sweep of Indians tonight effectively ending Indians' season. Browns play home opener ($115 for a pre-season ticket? Really?).

Skills work
Held a 35# goblet squat for 2:30
front plank, l side plank, r side plank, 30 second hang, 30 second handstand against wall, 35# tgus, 35# one arm OHS, pistol progressions

Strength
Strict press
10x45, 5x65, 5x95, 3x115, 1x135, 1x145, 1x155, failed at 165.

Metcon (who am I kidding, I just didn't have anything in the tank today
10 burpees
10 35# kb snatches right arm
10 35# kb snatches left arm
then sat and watched sweat run off my nose onto my round belly....
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Old 08-08-2013, 02:12 PM   #9317
Jim Cordes
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Re: Over 50 Crossfitters Sign In

8/8 Endurance WOD

25 mins as far as possible up Gibralter Road from a little past intersection of Gibralter and El Cielito.

2.31 miles, 907’ elevation gain. Average pace 10:51.

I pushed it very hard. No way I can keep sub-11 going up Gibralter Road for the entire race, but I held it for over two miles.

(WFS): http://connect.garmin.com/activity/355499092

This is the same WOD as 8/1, and it showed great improvement! Here is a comparison (WFS): http://connect.garmin.com/activity/c...yId2=351775631
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Old 08-08-2013, 06:17 PM   #9318
John Jaeckel
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Re: Over 50 Crossfitters Sign In

08.08.13
Wendler 5/3/1
Month 6/Week 3
Bench Press Day


WARMUP
20 pushups
PVC Rollovers

BENCH PRESS
5x175
3x200
3x225

ACCESSORY
Dips
French Curls
Incline leg extensions
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Old 08-08-2013, 07:53 PM   #9319
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Real Kick@SS Guys!!

6 Aug:
Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

135(7), 185(7), 205(7), 225(7), 245(7), 275(3), 225(7)

This WOD looked great on the main site. My grip was the limiting factor. I really wanted to do break 300#.

7 Aug:
15 min:
Est Max 3-position Snatch (Floor, Hang, High-Hang)
45#, 65#, 75#, 85#

It helped doing some OHS with the target weight, which helped. But the 85# were power snatches.

8 Aug:
AMRAP 20:

50 Wall Ball (20,14#)

50 Double Unders (150 Single Unders)

40 Box Jumps (24,20")

40 Toes to Bar

30 CTB Pull-Ups (As High as I could get 'em)

30 Burpees Yay! Burpees!!

20 Cleans (145,100#)

Did everything except 28 Burpees (Yay! Burpees!!) and the cleans. Felt good about the wall balls and the box jumps. It also included a run from one side of the base Globo. Kinda wanted to get to the Cleans...
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Old 08-09-2013, 02:51 AM   #9320
Michael Pollak
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Re: Over 50 Crossfitters Sign In

THURSDAY– AUGUST 8, 2013

Strength

Speed Deads- 10 x 2 @ 225

WOD

5 RFT:

3 Position Clean & Jerk @ 135

100 Meter Sprint

Post WOD

Band pulls. 3x10
OH squats
Sotts press
Face pulls
Lateral raises
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