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Old 01-21-2010, 07:55 AM   #2961
Ted Zink, Jr.
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Re: Over 50 Crossfitters Sign In

1/21/10

35 lb. kettlebell swings for 12 minutes

158

55/68/220/2795
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Old 01-21-2010, 04:28 PM   #2962
John Jaeckel
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Re: Over 50 Crossfitters Sign In

1/21/10

WARMUP:
Bike
10 Clean and Press (45 lb. bar)
30 flutter kicks (4 count)
20 PVC rollovers

STRENGTH:
Shoulder Press
3x115, 3x125, 3x135, 3x140, 3x145

WOD:
Tabata (8 rounds ea., :20/:10)—
Boxing Heavy Bag
Bike
Ball Slams (25 lb)
Flutter Kicks
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Old 01-21-2010, 08:00 PM   #2963
Deb Weber
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Re: Over 50 Crossfitters Sign In

Rest Day/Open Gym

WU

Strength
Deadlift 8/8/8/8/8
135WU/155/175/180/185
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Old 01-21-2010, 08:10 PM   #2964
Mark Ervi
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Re: Over 50 Crossfitters Sign In

100 push-ups for time 9:10

100 sit-ups for time 4:43
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Old 01-21-2010, 11:05 PM   #2965
Terry Dickman
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Re: Over 50 Crossfitters Sign In

M.E.Sumo Deadlift 3-3-3-1-1-1

365, 375, 385, 395, 405, 415

Rest 5 min, then

AMRAP each couplet 5 min:

A.
10 db thrusters, 35 lbs/hand
5 chest to bar pull-ups

B.
10 kb swings, 53 lbs
5 clapping push-ups

C.
10 box jumps,24″
10 GHD sit-ups

Perform each couplet seperately, rest 90 seconds between each couplet. Post number of rounds for each couplet. (ex. A-5 rounds, B-7 rounds, etc)

Results: A = 4 rounds, B = 6 rounds, C = 4 rounds

Skill Work: 2 handstand holds for time agaist a wall, and then 10 freestanding attempts
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Old 01-22-2010, 06:44 AM   #2966
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

I've been locked in a room with colleagues doing the "Annual Planning" drill which includes the night out so no workout for my yesterday. Nonetheless this was posted on the CFTC blog today,

http://whole9life.com/2010/01/client-or-patient/ (wfs)

I'll have to say, in the year I've been crossfitting I've been for the most part, injury free. Maybe some aches and pains but no injuries. In fact, a proper workout will usually loosen things up and make me feel better. So I totally subscribe to the thought in this post. I think following proper technique at our advanced exerience level is even more critical.

I've got another solid day of meetings but will try and get some "technique" in later in the day.

Jeff
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Old 01-22-2010, 07:03 AM   #2967
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

1-22-10
Man, everybody has been busy. Me too. Spent every day since last friday on the road. I got to visit Ft. Bragg and look into their new "functional fitness room," which is really an undercover Crossfit faciltity. Super nice with enough stuff to keep a couple of company's of paratroopers busy for a while. It's situated in the middle of the 82nd area but my SF buds tell me they use it quite often. Unfortunately, I couldn't work out in it. I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.

1-21-10
WU
WOD: 3 RFT of
25x Deadlift (BW #185)
25x Pullups
25x Back Extension
32:12.4

I was pretty smoked and tried to row 2km afterward and only got to 1km. I'll return today for some punishment km.
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Old 01-22-2010, 07:09 AM   #2968
Ted Zink, Jr.
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Re: Over 50 Crossfitters Sign In

1/22/10

Rest day, today -- some tennis tomorrow. Have a great weekend.
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Old 01-22-2010, 03:23 PM   #2969
John Scott Rezendes
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Re: Over 50 Crossfitters Sign In

1-22-10 revisited

WU: pushups, situps, dips, pullups, front squats (#45, #65, #85)
WOD: 7 RFT of
7 x 20in box jump
3 x Muscle Up (one-legged jumping MU with rings about 3" above shoulders)

11:49.0
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Old 01-22-2010, 04:30 PM   #2970
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by John Scott Rezendes View Post
1-22-10
Man, everybody has been busy. Me too. Spent every day since last friday on the road. I got to visit Ft. Bragg and look into their new "functional fitness room," which is really an undercover Crossfit faciltity. Super nice with enough stuff to keep a couple of company's of paratroopers busy for a while. It's situated in the middle of the 82nd area but my SF buds tell me they use it quite often. Unfortunately, I couldn't work out in it. I did manage a Deck-o-cards WO one day where each of the suites represents an exercise (i.e. spades=burpees, hearts=squats, etc) and you do the number of reps indicated on the card...(face cards=11,12,13 and an ace=15) as quickly as as you can deal from a shuffled deck. A fun, fast workout...perfect for a hotel room. I think I'm gonna call it the Deck-o-Death.
.
You do the whole deck?
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