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Old 04-27-2010, 03:14 PM   #3691
Mike Panian
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Re: Over 50 Crossfitters Sign In

CrossFit Warmup followed by 1 Clean every minute for 15 minutes as Rx'd

132
132
132
154
154
154
165
165
165
165
165
165
165
165
165

warm down...1 minute l sit, 30 handstand push ups, 3 minutes jumping rope. stretching.

Did not push the cleans today.
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Old 04-27-2010, 05:09 PM   #3692
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks John & Pat!


Warm Up:
400m run
3 x 10
-Knees to Elbows-Push Ups
-Air Squats



WOD:

30 Kneeling Handstand Push ups,

40 Grey band assisted pull ups,

50 1.5 pood Kettle bell swings,

60 sit ups,

70 burpees (Yay Burpees!)


19:01
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Old 04-27-2010, 06:27 PM   #3693
John Burch
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Re: Over 50 Crossfitters Sign In

Good luck Jeff at the Games

4/26
WOD 4 rounds
7 ring dips
11 55# walking KB swings
3:44?

4/27
WU :30 ea 2 rounds
pushup
squat
situp
ring hold
jump rope

WOD 7 rounds
15 K2E from rings
10 KB 35# HSC 5 ea arm
5 24" box jump
13:44

m/55/178 CrossFitChesterton
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Old 04-27-2010, 06:30 PM   #3694
Tim Fisher
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Re: Over 50 Crossfitters Sign In

Dumb Bell Swings - 55x19, 60x17, 65x15, 70x13, 75x11
50 wide grip assisted pull ups (10x5)
50 close grip assisted pull ups (10x5)
10 min. bike

No energy today but some how I persevered thru some db swings and assisted pull ups. Maybe I will have more energy tomorrow for my weekly dead lifts.
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Old 04-28-2010, 06:11 AM   #3695
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

John, Thanks very much.


Mike, To reply to your training remarks. I'm not an expert but I think you have to do what works for you. I travel for work at uncertain intervals. In addition, I help coach my daughters softball and help ferry the the kids to/from choir, swim practice, soccer etc. My affiliate is 30 minutes away so sometimes I work out at a nearby park district center. So you can see there are alot of mitigating factors that effect my schedule. I still try and do a 3-1-2-1 schedule. Sometimes its a 2-2-3 or 1-1-1-1-2-1, you get the picture. However, I rarely go for a long spurt without working out. I try and follow the WODS at my affiliate (CFSB) and for a while I was tracking Opt's program http://optimumperformancetraining.blogspot.com/ (WFS) to prepare for the games. Do you go to an affiliate? If not pick one and follow them on their own site or through their blog or facebook. I also log my workouts on beyondthewhiteboard. You can follow an affiliate that way also.
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Old 04-28-2010, 10:01 AM   #3696
John Jaeckel
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Re: Over 50 Crossfitters Sign In

04.27.10: REST

04.28.10:
Month 2, Week 3, Wendler 5/3/1, Front Squat Day

WARMUP:
Front Squat
5x80
5x100
3x120
Full body stretch
10 OHS w/ PVC

STRENGTH:
Front Squat
5x150
3x170
3x190 (felt like I had a 4th, but my form was just starting degrade on the 3rd)
(1RM after Month 2 210)

WOD:
Snatch to OHS
25x75 lbs.
6:04
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Old 04-28-2010, 10:12 AM   #3697
Diane Mahoney
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Re: Over 50 Crossfitters Sign In

70 Burpees? Yay Burpees? :crazy:

Jeff, good luck this weekend! Rock it!

We did "300" this morning. Whew. It was tough, and yet I'd like to do it over again. Maybe not today.

Lots of good work here.
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Old 04-28-2010, 01:48 PM   #3698
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

4-28-10

Day 2 of Starr back rehab
WU: bar OH lunges/ring dips/diamond push ups/BW squats/heel jumps/shoulder pass throughs/bar good mornings

2x25 bar Push Jerk
1x25 50# Push jerk
2x25 bar HPC
1x25 50# HPC


And since there's no fool like an old fool, I did this WOD I made up:
10 RFT of
10 x Deadlifts at 185#
20 x pushups
100 x Singleunders

lots of fun, but took me 36:15.9...a tad longer than I had intended.
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Old 04-28-2010, 02:49 PM   #3699
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Got to class one minute late! 3 Burpees! (Yay! Burpees!) Guess I don't do enough Burpees!


Warmup:
400m run
2 x 10
-Pullups (6 kipping (sorta), 4 blue band assisted, 10 green band assisted)
-Pushups
-Air Squats




WOD:

65/85/105/145/165/ 2 attempts @ 185


It's a mental thing! I did 185 back in Feb 26 for the max lift. My form this time sucked!


M/53/6'0"/212
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Old 04-28-2010, 03:10 PM   #3700
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by William Hoogsteden View Post
Got to class one minute late! 3 Burpees! (Yay! Burpees!) Guess I don't do enough Burpees!


Warmup:
400m run
2 x 10
-Pullups (6 kipping (sorta), 4 blue band assisted, 10 green band assisted)
-Pushups
-Air Squats




WOD:

65/85/105/145/165/ 2 attempts @ 185



It's a mental thing! I did 185 back in Feb 26 for the max lift. My form this time sucked!


M/53/6'0"/212
What did you do for your WOD?
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