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 10-20-2010, 03:52 PM   #4801
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,963
Re: Over 50 Crossfitters Sign In

10.20.2010-Wednesday-Day 3


Warmup: Run 400, squats, lunges, et al stretching

WOD: Death by Wall Ball
With a continuously running clock do one wall ball shot the first minute, two wall ball shots the second minute, three wall ball shots the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score=total number of reps completed

Well I already wasn't feeling good, VERY sore back, everything hurts today, worst stomachache & cramps ever. So I figured instead of skipping out, to use todays WOD as an easy Intro to 20# Wallball.
I did 16 minutes of 20# death by WB to 8' & stopped.

Then I did about 25 more 20# to 10' overhead;
I guess its official - I'm on the 20# ball!! (Known for a while I should've been. )

Lots of triggerpoint & stretch after... yucky day.
__________________
58.2/F/68"
  Reply With Quote
Old 10-20-2010, 05:35 PM   #4802
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

Mobility WOD: Hold squat for 10 minutes--alt. two feet on floor or 1 leg.(to stretch hammy on non-supporting side). I did one minute and then did alt. 30sec on--30sec off for five minutes. My butt is getting closer to ankles but still several inches away.

Wendler, Wave 1, 2nd cycle, Bench Press: 5 X 155, 185, 204 (10R).

Tuesday 101019

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Ran on treadmill at 5.5 speed. Progressive HSPU: toes on box, upper body alligned from butt to hands. Ran out of time and only completed 5 rounds in 16:20.
__________________
M,72,5'11",255. Level 1, Movement. certs.
  Reply With Quote
Old 10-20-2010, 06:07 PM   #4803
John Burch
Member John Burch is offline
 
John Burch's Avatar
 
Profile:
Join Date: Oct 2006
Location: Valparaiso  In
Posts: 741
Re: Over 50 Crossfitters Sign In

WU
12 walking lunge
jumprope
15 air squat
4x10 reverse hypers @ 50
4x10 backextensions @ 45
2x20 GHD situps

Squat
wu @ 10x135 6x185
6x2 all @ 236

weighted pullup
1@45
1@55
1@70
1@80
1@90
F@90

WOD 5 rounds
3 DL @ 315
5 24" box jump
7 pullup
6:24

Deb B Hope you feel better soon so ya can get after all them BURPEES

m/56/180 CrossFitChesterton
  Reply With Quote
Old 10-20-2010, 08:20 PM   #4804
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,820
Re: Over 50 Crossfitters Sign In

Claw - Awesome job on Nicole!

Pat - Way to go on the MWOD 10 Min Squat!!

John B - Cool on hose weighted pull ups!

Deb - Welcome to the 20# wall ballers!

WU:

Push ups
MWOD stuff
Single unders

WOD:
Three rounds, 9-6-and 3 reps 140# Thrusters interspersed with 27-18-9 reps pullups & dips

8:56

Good WOD! Wish Hotels had Rings for Muscle ups!!
__________________
Bill Hoogsteden (M/64/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 10-20-2010, 09:24 PM   #4805
Tim Randall
Member Tim Randall is offline
 
Tim Randall's Avatar
 
Profile:
Join Date: Aug 2009
Location: Battle Ground  WA
Posts: 189
Re: Over 50 Crossfitters Sign In

Pat: Ditto on the Mwod squats! And we thought that just getting down to the medicine ball was good enough? The first time I "shot my leg out" into the pistol position I fell on me arse! Boy did this MWOD show my weaknesses--back to work!--10 minutes a day I will be like those that live in countries that eat and poop on the ground!!

Deb, believing for you to be back 100% real soon! and congrats on the step up to the 20 pounder!
__________________
Chaplain Tim M/60+/5-8.5/180 CFBD 9/2/09 " I Never complain about growing old, too many will never get to"
  Reply With Quote
Old 10-21-2010, 10:41 AM   #4806
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

10/20/2010
Wendler 5/3/1 - Deadlift
warmup then
3 x 285 lbs
3 x 330 lbs
>3 x 375 lbs - did 6 reps

then
AMRAP 10 minutes:
-6 plyo push-ups (one hand on med ball, switching each rep, 3/side)
-5 db thrusters 40 lbs DBs
-20 double unders

7 rounds +6+5+3

extra work
3 x10 hollow rocks
__________________
53/5'11"/200 lbs My workout log (WFS)
  Reply With Quote
Old 10-21-2010, 08:36 PM   #4807
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

10.21.10:

3 mile run/32:15
__________________
M/52/6'/205 DL-345 BP-240 BS-300 SP-150
"This isn't rocket surgery."
  Reply With Quote
Old 10-21-2010, 09:08 PM   #4808
Tim Randall
Member Tim Randall is offline
 
Tim Randall's Avatar
 
Profile:
Join Date: Aug 2009
Location: Battle Ground  WA
Posts: 189
Re: Over 50 Crossfitters Sign In

10.21.10

Another successful day of rehab on the shoulders!
Todays WOD was dips and;
“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear

Had to skip the Dips and the burpees (ah to bad--cause burpee's are my friend)
Managed a new PR for SBJ--9'--(another tribute to air-squats/DL's and biking)
Did another 12mile ride on the MTB after a few hours of "real work in the office"
__________________
Chaplain Tim M/60+/5-8.5/180 CFBD 9/2/09 " I Never complain about growing old, too many will never get to"
  Reply With Quote
Old 10-22-2010, 04:24 PM   #4809
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

Guys thank you all, as usual, for all the positive attention. I must admit I didn't write very clearly. I am doing 5 minutes of squatting at 30 sec on and 30 sec off. This is daily. I will build to 10 minutes. I must tell you my knees are starting to feel better than they have in a while. As Kelly S. would say, they are perhaps "not glued down". Today I did this and did a variation while on my back w. butt close to wall and legs on the wall in squat position. Then cross on ankle behind one knee w. butt raised and then lower butt. Hold of 30 sec and release. repeat a few times and then work other leg.

Wendler wave 1, second cycle : 5 X 280, 323, 366. Explicit attention today on pull shoulders back from waist.

Thursday 101021

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Scale: substituted lunges for broad jump. Knees did not take the pounding well last time I did this one. Finished in 16:57. This was fun.
__________________
M,72,5'11",255. Level 1, Movement. certs.
  Reply With Quote
Old 10-22-2010, 04:42 PM   #4810
Deb Weber
Member Deb Weber is offline
 
Deb Weber's Avatar
 
Profile:
Join Date: Apr 2009
Location: Hardwick  NJ
Posts: 2,963
Re: Over 50 Crossfitters Sign In

10.22.2010-Friday-Day 5

Warmup: Row 500, squats, stretching etc...

WOD:
10 rounds for time of:
15 deadlifts - 135# (95#)
15 push-ups
18:27 115# This is one of my favorite WODS and it was awful. STILL sore back, I guess from Grace Sat., DL in the 200s Sunday, DL Monday... time will tell, I hope just tired or maybe not warming up enough now that its cold? My last time was about 15 minutes w/115#, and before that 12 mins with 95#.

Bent rows w/75# barbell
Shoulder warmup - Pushpress 3x10 w/85#
Lateral raises, rear delt raises

clean, clean & jerk practice w/light weight....
__________________
58.2/F/68"
  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 02:40 PM.


CrossFit is a registered trademark of CrossFit Inc.