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Old 09-25-2012, 06:16 PM   #8321
Cliff Miller
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Re: Over 50 Crossfitters Sign In

alden it is a great place to live if you like the active lifestyle which i seem to do.

tonite

10 rounds

10 24kg goblet squat
5 40 lb dbell bench press
5 40 lb dbell bent row

11:10

had an ultra sound on my right shoulder today. should know the results in a few days to a week. waiting now with baited breath
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Old 09-25-2012, 06:27 PM   #8322
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Tuesday September 25, 2012

Warmup included tuck jumps, overhead squats, and something else.

Did 15 minutes of snatch practice, both normal and split.
Had some good results. Really focussing on technique.

Alternated deadlifts and box jumps.
Got a 36" box jump!

Then did a metcon with running, burpees over the bar, and toes to bar. Did the toes to bar on the real bar for the first time, instead of starting from the ground and jumping. This explains why I can barely breath now and coughing feels like broken ribs but where your stomach muscles are supposed to be....
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Old 09-26-2012, 02:11 PM   #8323
Jack Davis
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Re: Over 50 Crossfitters Sign In

JT, you did some of my favorite things....burpees, toes to bar and top them off with running. I feel your pain.

Today did:

21-18-15-12-9-6-3 of

Wall Balls with a 12 ft target (what a difference!)
Ring Dips

12:45

Yesterday:

1 Minute AMRAP Thrusters @ 95#

6 Minute AMRAP of:

5 Pull Ups
10 PC @ 95#
15 DU's


5 Minute Up the Ladder of:

Lateral Burpee Box Jumps
Wall Balls
Toes to Bar
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Old 09-26-2012, 06:17 PM   #8324
Cliff Miller
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Re: Over 50 Crossfitters Sign In

JT nice job on the box jump

tonite

3 rounds 500 m row 5 minute rest between each round with the idea being be as close as possible to your fastest and slowest time

1:42.0
1:43.5 (lost a bit of time due to rower falling off platform)
1:44.0

was glad when it was over. heavy leg week so far
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Old 09-28-2012, 01:02 PM   #8325
Alden Hingle
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Re: Over 50 Crossfitters Sign In

JT - Nice work on the box jumps!

9/27
Warmup: Row; upper body mobility; Abmat sit-ups; back extensions; bench press 45, 80, 100, 120X5
Lift: Bench press 150X5, 170X3, 190X3
Assist: PushupsX3X10; 100# barbell rows X3X10

9/28
Warmup: Row; upper body mob; Abmat sit-ups; hip and hamstring stretch; back squats 45, 80, 95, 115X5
Lift: Back squats 145X5, 165X3, 185X3
Assist: 65# good mornings X3X10; front squats 65, 75, 85X10
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Old 09-28-2012, 01:13 PM   #8326
Deb Weber
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Re: Over 50 Crossfitters Sign In

nice work cliff AND alden; I guess the shoulder's good!
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Old 09-30-2012, 11:20 AM   #8327
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Sunday September 30, 2012

Skills Ladder Practice

Fran: Rx, 13:28
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Old 09-30-2012, 07:07 PM   #8328
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Deb Weber View Post
nice work cliff AND alden; I guess the shoulder's good!
Thanks, Deb. Yes, I'm very happy with the shoulder progress. Not sure it will ever be back to where it was before the injury (as far as being aware that it is "different") but performance-wise, it is coming along. I'm within 10-15 pounds of my previous best shoulder press and 15 pounds over my previous best bench press.

9/30
Warmup: Row 700m; Abmat sit-ups; back extensions; upper body mobility
Lift: Deadlift 45, 105, 130, 160 X5 (deload week)
Skills practice: Hang squat snatch PVC, 20, 30, 45, 55#X5

Really happy with my progress in shoulder mobility and strength. Although my weights are low, I can finally do a proper OH squat and snatch. I just try to add 5-10 pounds each time I practice them; starting to think it is time to buy some bumper plates.
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Old 10-01-2012, 09:27 AM   #8329
Jack Davis
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Re: Over 50 Crossfitters Sign In

Alden, very good news about your shoulder.

Today

Fight Gone Bad

255 PR

Last time 234

Very happy with the WOD.

Mid-Atlantic Hopper Challenge this Sat and Sun. Very Nervous!
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Old 10-01-2012, 11:09 AM   #8330
Alden Hingle
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Re: Over 50 Crossfitters Sign In

10/1
Warmup: Row; Abmat sit-ups; back extensions; upper body mobility
Lift: Shoulder press 50, 60, 75X5 (deload week)
Assist: Pull-ups X3X10; ring dips X3X6
Skills: 95# push press X3X5; 100 single unders
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