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Old 06-26-2010, 09:15 PM   #4171
John Burch
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Re: Over 50 Crossfitters Sign In

bike 15 mile to box

WU
2x20 GHD backextensions
10 windshield wipers
5 windshield wipers

Team WOD
3 teams of 4 each

row 400K
300 pullup
400 pushup
500 squat
row 2K

bike 15 mile back

m/55/178 CrossFitChesterton
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Old 06-26-2010, 10:41 PM   #4172
John Warkala
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Re: Over 50 Crossfitters Sign In

6/26/10
AM
Row 1500 - 6:32.1

5 rounds
30 12" step ups (Use 2 PVC pipes for support)
20 KB Russian swings, 1 pood
13:10

4 x 100m walk w/out crutches on 1 min rest - 1:53, 1:45, 1:39, 1:23 (Smokin' !)

PM
xBike 30 min
Home PT exercises

1/4 Angie (25 - pull ups, push ups, 90 degree air squats, sit ups- Not for time)
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Old 06-27-2010, 10:26 AM   #4173
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

100627 SUNDAY

ZZZZZZZZZZZZZZZZzzzzzzzzzz..........


REST DAY TODAY!
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Old 06-27-2010, 09:29 PM   #4174
Terry Dickman
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Re: Over 50 Crossfitters Sign In

6-27-10
WOD 1:

AMRAP 20 minutes:

15 deadlifts, 185 lbs
15 pull-ups
9 rounds, +15+12 (tried to complete 10 rounds, but did pull-ups in sets of 3 last round, no grip left)

Rest 3 + hours, then

WOD 2:

run 5 x 1 k (1:30pm 101 deg)

1 @ 70 % time 5:26
rest 3:37
1 @ 80% time 5:08
rest 4:10
1 @ 90% time 5:00
rest 4:51
1 @ 100% time 4:29
rest 4:01
1 @ 60% time 5:53
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Last edited by Terry Dickman : 06-27-2010 at 09:37 PM.
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Old 06-27-2010, 10:23 PM   #4175
John Warkala
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Re: Over 50 Crossfitters Sign In

6/27/10
AM
Indian Club drills
KB drills
1 arm KB swings L/R (25#) - 3/10

Press
45x10
65x10
95x8
135x3x5

DB Hang Clean L/R (30#) 3x10
Kroc Rows L/R (65#) 1x20

Walk 8 x 100m w/ no crutches on 1 min. rest
(1:33, 1:30, 1:28. 1:25, 1:25, 1:23, 1:22, 1:20)

PM
30 min xbike
Home PT exercises
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Old 06-27-2010, 10:29 PM   #4176
Stephen R. Lampl
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Terry Dickman View Post
.....6-27-10.......run 5 x 1 k (1:30pm 101 deg)
That had to be uncomfortable as ........ Was down in Modesto today running errands, so felt the heat.

John W.,

How's the hip feeling? Looks like your workouts are going great!
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Last edited by Stephen R. Lampl : 06-27-2010 at 10:34 PM.
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Old 06-28-2010, 10:00 AM   #4177
Jim Cordes
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Re: Over 50 Crossfitters Sign In

6/26 Workout

Kaboa session. http://www.robkaman.info/ http://www.youtube.com/watch?v=rVAGdrC5Pa0 (Both WFS) Awesome stress relief!

6/28 WOD

3 Rounds for Time of
20 Right Arm DB Thrusters
20 Push Ups
20 Left Arm DB Thrusters
20 Push Ups

19:03 @ 35# dumbell. Don't kid yourself, this is tougher than it looks. My goal was perfect chest to deck pushups, and I got damn close. Really pleased with my good form throughout the WOD. Arms totally fried. First set of DB thrusters was 20 straight, but they soon devolved to 5 and even 4 at a time. Spent a lot of energy picking up and racking the DB after dropping for rest. Pushups devolved to 1 at a time about halfway through the WOD, but I really wanted to keep them perfect.

Worked with Augie and exchanged stories of being frat boys at UCLA in the 1980's.

The Claw
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Old 06-28-2010, 03:05 PM   #4178
John Jaeckel
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Re: Over 50 Crossfitters Sign In

06.26-28:

Worked in the mornings at hunting lease, Sat., Sun., and today: carrying 50 lb. sacks of corn and salt blocks about 1/4-1/2 mile at a time, climbing trees, etc. The work in the trees is the most exhausting. Very taxing on the lats, traps and biceps.

06.28.10:
Month 4, De-Load week, Wendler 5/3/1, Dead Lift Day

Full Body Stretch
DL
5x135
5x170
5x205
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Old 06-28-2010, 04:58 PM   #4179
Deb Weber
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Re: Over 50 Crossfitters Sign In

06.27.2010-Sunday - REST DAY
AM: 30 Burpees 15# Vest



06.28.2010-Monday
AM: 30 Burpees 15# Vest

PM: Warmup: Jumprope (insane, I can no longer do single unders), step & stretch, step & up, lunge & twist, empty coat, floor dusters, shoulder mobility, OHS PVC drill - foam roll, trigger point & stretching

WOD
Tabata Mash-up:

hang clean - 115# (75#)
bottom to bottom squats
207 Rx Boy the squats were burners!

The finisher:
row max meters in 3 minutes
741 Can def do better, gotta push to the max & stop thinking I cant breathe!

Strength: Strict Press 3x5@75%

Did this with 65#, still think its too smooth and easy, need to retest 1RM

3x10 Bent Row 65#
3x10 Dumbbell Row 15# each side
2x10 Protraction 15#
2x10 Retraction 15#
3x10 V raise (traps) on Swiss ball 10#
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Old 06-28-2010, 08:00 PM   #4180
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
3x10

Air squats
Sit ups
Pull ups (Kipping!)

WOD:
5 RFT

5 115# Front squats
10 kneeling of the 24" Box AKA "Stinkbugs"

5:54!

Beat one of the Animals in our box! This means I've got to up the weight and/or change the scaling on the HSPUs!

BTW, Steve, love the new picture!
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