CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 02-04-2010, 06:43 PM   #3081
John Jaeckel
Member John Jaeckel is offline
 
John Jaeckel's Avatar
 
Profile:
Join Date: Sep 2009
Location: Columbus  OH
Posts: 1,103
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jeff Kilinski View Post
There's a thread on the board about mobility and the front squat. Like alot of folks I'm limited in my front squats 'cause my wrists hurt in the rack.
I use the crossed overhand rack because of limited shoulder flexibility. Works fine for me. Anyone else ever try that?

DIANE: Nice effort. You've inspired me. I think I might try Murph next week, weather permitting the runs. I'm trying to do 1-2 long WODs (300, Barbara, etc.,) a week.

2/4/10: REST

I'm switching tomorrow to working out early AM from PM after work. Ugh. But have to for time considerations. I guess I still have weekends to get fully caffeinated before a midday workout!

Went to Rogue today and got a 20" plyo box (24" is too high for my basement— lucky me!), a pair of 10 lb bumpers (up to 250 in bumper plates, plus 230 in iron now) and another one of those 1" floor mats. My home gym is pretty much there now. Just need a jump rope (spring) and a D2 (next year).
__________________
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."

Last edited by John Jaeckel; 02-04-2010 at 06:50 PM..
  Reply With Quote
Old 02-04-2010, 08:25 PM   #3082
Terry Dickman
Member Terry Dickman is offline
 
Terry Dickman's Avatar
 
Profile:
Join Date: Nov 2008
Location: Manteca  CA
Posts: 546
Re: Over 50 Crossfitters Sign In

M.E. Back Squat 5-5-5-3-3-3
275, 275, 275, 285 (f) 275, 285, 285
wfs http://www.youtube.com/watch?v=k0ESZDeDHjo
need to work on my depth

Rest 5 min, then

3 rounds for time:

run 800 m
5 strict dead hang pull-ups
10 DB split jerks, alternating
20 abmat sit-ups
Time 18:21, Greg my son's time 20:19
__________________
53/5'11"/200 lbs My workout log (WFS)
  Reply With Quote
Old 02-05-2010, 05:35 AM   #3083
Jeff Kilinski
Member Jeff Kilinski is offline
 
Profile:
Join Date: Nov 2008
Location: Glen Ellyn  IL
Posts: 303
Re: Over 50 Crossfitters Sign In

Thursday, Feb 4th

Shoulder Press 5-5-5 95 lbs, 115 lbs, and 125 lbs

Bench Press 5-5-5-5-5 135 lbs, 155 lbs, 175 lbs, 185 lbs(2), and 175 lbs

Push-ups, Kettlebell Swings 50-35-20 9 mins 55 secs
__________________
_________________
M, 51, 6', 175
  Reply With Quote
Old 02-05-2010, 05:42 AM   #3084
Jeff Kilinski
Member Jeff Kilinski is offline
 
Profile:
Join Date: Nov 2008
Location: Glen Ellyn  IL
Posts: 303
Re: Over 50 Crossfitters Sign In

Diane, That's an awesome Murph time. Better than half the 1400 or so that have posted to beyondthewhite board. Great Job.

Quote:
Originally Posted by Diane Dennis View Post
Today - 02/04/10
Noon workout at CrossFit Confluence

WU: 3 X shoulder mobility, Sampson stretch, back extensions, sit ups

WOD: "Murph"

*For Time
Run 1 mile
100 pull ups (jumping)
200 push ups (knees)
300 squats
Run 1 mile

39:40

This was my first time doing Murph. Whew! I partitioned 5/10/15 x 20 rounds. My second run was more like a trudge but I kept thinking about Lt. Murphy and how he ran out into open gunfire to save his team. I sure as heck could run one more lousy mile.
__________________
_________________
M, 51, 6', 175
  Reply With Quote
Old 02-05-2010, 05:50 AM   #3085
Diane Dennis
Member Diane Dennis is offline
 
Diane Dennis's Avatar
 
Profile:
Join Date: Sep 2008
Location: Pittsburgh  PA
Posts: 302
Re: Over 50 Crossfitters Sign In

Today - 02/05/10
6AM workout at CrossFit Confluence

WU:
Row 500m, 3X CFC WU

WOD: "Diane"

*For Time
21-15-9
Deadlift
Handstand Push Ups (feet elevated on step)
4:22

Post WOD skill work on L-sit holds, L-pull-up hangs

Battling Ropes - weird but fun!
__________________
F_51_5'7"_138 "Age only matters if you're wine!"
  Reply With Quote
Old 02-05-2010, 08:54 AM   #3086
John Jaeckel
Member John Jaeckel is offline
 
John Jaeckel's Avatar
 
Profile:
Join Date: Sep 2009
Location: Columbus  OH
Posts: 1,103
Re: Over 50 Crossfitters Sign In

02/05/10: STUPID

WARMUP—
None

STRENGTH—
Dead Lift 225x3, 275x3, 300xF, 225xF
(for the 2nd time in a few weeks, I tried to do heavy deads without warming up and strained my back— in two places— DUMB)

WOD—
(such as it was)
50 ball slams (25 lb.)
50 k-bell shoulder presses (26 lb. ea. arm)

My kid's gonna do a lot of walking on my back tonight.
__________________
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
  Reply With Quote
Old 02-05-2010, 10:48 AM   #3087
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 Crossfitters Sign In

100204 THURSDAY - - @ CrossFit Redding

Pretty much a solid, "back to basics" day. Joined up with a Fundamentals Class tonight. Lots of squat therapy and dead lift rudiments with PVC.

Warm-up:
(Prior to class)
2 minutes (total) jump rope singles
2 minutes (total) DU attempts - couldn't chain them together.......
10 kipping pull-ups (3 sets of 3 + 1)
(With class)
1 minute jump rope singles for max # = 134
10 push ups
Shoulder pass thru X 10
Body circles X 5 (each direction)
1 minute jump rope singles (try to better # reps) = 110
Specialized/targeted stretching (posterior chain, hips).

Fundamentals Training:
Squat basics and therapy
Shoulder Press basics
Dead Lift basics
Lots of practice with squat and DL positioning. Really felt good to just concentrate on form......

WOD: 3 rounds for time of:
21 walking lunges, unweighted
21 deadlifts w/PVC
21 pushups
rest exactly two minutes between rounds
TIME = 9:07

Good way to continue easing back into CF.....shoulders a bit sore after just 10 pull-ups........sheesh!
__________________________________________________ ___________

100205 FRIDAY - A.M. @ Redding Area Globo......
Really quick workout - - only had about 40 minutes...

Warm-up:
Elliptical Trainer - 20:00 / 8.4 MPH / 2.45 miles / HR=140 - 144.
CFWU with:
pull-ups 3, 3 (kipped)
Burgener Warm-up

Strength Work: Pull-up therapy
5, 5, 5, 5, 5 = 25. All kipped. I've regressed a bit with four months + off - - barely chin to bar today on the first and part of second set.......
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Old 02-05-2010, 05:13 PM   #3088
Pat Quigley
Member Pat Quigley is offline
 
Pat Quigley's Avatar
 
Profile:
Join Date: Oct 2008
Location: Phoenix  AZ
Posts: 867
Re: Over 50 Crossfitters Sign In

Steve, had to re-read your post and find the dates. First impression was that is way too much work.

Did the 100205 today: 21,18,15,12,9,6,3 of SDLHP 135# and Inverted hang w. slow descent. Scale the inverted drops to knees to elbows or hanging rolls (?). Did 21, 18,15,12. Then ran out of time. This was not a timed WOD.
__________________
M,72,5'11",255. Level 1, Movement. certs.
  Reply With Quote
Old 02-05-2010, 05:57 PM   #3089
Jim Cordes
Member Jim Cordes is offline
 
Jim Cordes's Avatar
 
Profile:
Join Date: Sep 2009
Location: Santa Barbara  CA
Posts: 854
Re: Over 50 Crossfitters Sign In

2/5 WOD.

Take 7,000# in any increment from the ground to overhead in any fashion:

Interesting strategy issue. I did 100# x 10 reps x 7 rounds, clean and jerk. Time was 19:00 and change for Donnie and me, sharing and alternating the weight. Lighter weight, more reps seemed faster, based on the performance of other teams.

This one was really scary to look at on the board, totally fun to have completed.

The Claw
__________________
M/52/5'8"/162 lbs aka "The Claw" at www.crossfitpacificcoast.com (WFS)
Twitter: @ClawIsFit
  Reply With Quote
Old 02-05-2010, 11:14 PM   #3090
Stephen R. Lampl
Member Stephen R. Lampl is offline
 
Stephen R. Lampl's Avatar
 
Profile:
Join Date: Sep 2008
Location: Twain Harte  CA
Posts: 4,965
Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Pat Quigley View Post
Steve, had to re-read your post and find the dates. First impression was that is way too much work.

Did the 100205 today: 21,18,15,12,9,6,3 of SDLHP 135# and Inverted hang w. slow descent. Scale the inverted drops to knees to elbows or hanging rolls (?). Did 21, 18,15,12. Then ran out of time. This was not a timed WOD.
Didn't mean to confuse you, Pat - - just too lazy to post each day separately, I guess......Your WOD today looked like way too much work - - BTW, what are the inverted hangs? Thanks!
__________________
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sign this guy up for CF John Tuitele Equipment 5 05-27-2014 06:16 PM
Roadside Sign ideas Jennie Yundt Running a CrossFit Facility 8 07-06-2008 04:00 PM
AF Equipment Newsletter Sign-up Jon Gilson Equipment 0 04-27-2007 11:36 AM
Is this a sign of supercompensation? Stephen Kichuk Fitness 4 02-01-2007 06:24 PM
CrossFit Ann Arbor's New Sign Douglas Chapman Running a CrossFit Facility 6 11-26-2006 04:22 PM


All times are GMT -7. The time now is 06:50 PM.


CrossFit is a registered trademark of CrossFit Inc.