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Old 10-25-2010, 07:24 PM   #4821
John Jaeckel
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Re: Over 50 Crossfitters Sign In

10.25.10:

Warmup
Stationary Bike
20 pushups
10 squats w/Oly bar
Stretch

Strength
Back Squat
5x135
3x185
3x215
3x245
2x275

Cash-out/WOD
Tabata
Stationary Bike
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Old 10-27-2010, 03:03 AM   #4822
Deb Weber
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Re: Over 50 Crossfitters Sign In

10.26.2010-Tuesday


warmup: row 500, pushups, pullups, situps lunges et al stretch
WOD
5 rounds for time of:
200 meter sandbag carry
12 kettlebell swings - 32kg (24kg)
12 goblet squats - 32kg (24kg)
18:16 rx disappointing. Slowest part was the runs and seems I have a little tweak in my low back!
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Old 10-27-2010, 05:54 AM   #4823
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Tuesday, Oct 26

Dead Hang Pullups:
4 x Max Reps in a count of 3010
3 Minutes of Rest,
11, 8, 5, 6

As many rounds as possible in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Burpees

Use 50%-55% of BW for scaling Once you pick up the bar to start a round, you may not rest it on the ground until completion of all barbell movements. Start round over if bar rests on the ground.

10 rounds + 5, +1

Bill, Thanks for the link on the travel WODs. Just opened it. Wow, 23 pages!

I've been collecting a word doc of the travel wods from the main site and stuff we've done at the box that I can do either w/o equipment or at the local park district gym (no bumper plates). If anyone knows how to post a word doc to the forum I'll share or if somebody has a place to host I'll upload it.

Jeff
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Last edited by Jeff Kilinski; 10-27-2010 at 05:58 AM..
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Old 10-27-2010, 06:39 PM   #4824
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Mobility WOD and some work towards 3minutes of hallow rocks: broken sets of decreasing time for 3 minutes.

Wendler 2nd Wave Bench Press: 3X170,195,215 (10R)

Wednesday 101027

Complete as many rounds as possible 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Subbed reg. dips (no rings). 5 rounds. Boy my snatch needs allot of work. Straight up from floor to overhead w. this weight was not hard. Getting under the bar is difficult.
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Old 10-27-2010, 07:24 PM   #4825
John Jaeckel
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Re: Over 50 Crossfitters Sign In

10.27.10:

Warmup
1/2 mile run
20 pushups
A few rollovers

Strength
Bench Press
5x185
5x205
4x225

Cashout
Behind Neck Push Press @95 lbs. to failure
15
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Old 10-28-2010, 04:22 AM   #4826
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
Boy my snatch needs allot of work. Straight up from floor to overhead w. this weight was not hard. Getting under the bar is difficult.
Nice work Pat! Was it easier getting under since you've been doing the mobility wod things? Ive been doing them and geez! some are harder than the workouts!!


10.27.2010-Wednesday

AM: 30 Burpees 12#Vest

PM:
Warmup: Row 500 (1:54, go figure!), pushups, lunges, stretching et al.

WOD: "The Real McCoy"
5 rounds for time of:
30 wall ball shots
40 double unders
((sub for double unders is 40 lateral tuck jumps))
20:48 20# Ball First time with the 20# in a wod, butt to ball each time, wasn't pretty but surprised myself, felt great & got it done
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Old 10-28-2010, 04:34 AM   #4827
Jeff Kilinski
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Re: Over 50 Crossfitters Sign In

Wednesday,

Strength
Bench Press 3-3-3-3-3 135, 155, 175, 185, 195 (1)

Conditioning

400m farmers walk/run w/ 35lb dumbell
15 chin ups
15 pushups
400m farmers walk/run w/ 35lb dumbell
12 chin ups
12 pushups
400m farmers walk/run w/ 35lb dumbell
9 chin ups
9 pushups

18:54
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Old 10-28-2010, 05:21 PM   #4828
Tim Randall
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Re: Over 50 Crossfitters Sign In

Good work all of you!
10.28.10

As for me I took today off (went to our annual Mayors and Leaders Prayer Breakfast) nearly 800 in attendance!--

Yesterday I went to the gym with the "intentions" of doing the WOD Deadlifts and Power cleans along with the BS snatch challenge---

WU: AS, leg kicks, dislocates and 5min of deep MW squats
Strength WOD: BS-135#x20 (9th set) on my way to the 170# starting weight!
I am pleased so far as I have been able to do them unbroken and steady pace (even though the last two were taxing me to keep the "knees out")

Started DL WU with 135#x10-all was well
205# x 5 and on the second lift my lower back tweaked out---Hmmm-didn't notice any break in form--(needless to say I was done) with DL for the day.
Practiced Power Clean form with 65# (shoulder felt pretty solid!)

Decided to call it good and went home to Ice and spend time on the "Pain ball"----Getting old sucks!!!-----in hind sight I realized I haven't been giving enough attention to building back stabilizer muscles in concert with building abdominals------so I will be doing a lot more GHD-back extensions!!


PLEASE DON'T FORGET TO VOTE!!--OUR future depends on it
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Old 10-28-2010, 06:03 PM   #4829
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jeff- Yeah it's a BIG document! Hopefully, it'll give you some ideas when on the road.

Pat- awesome MWOD stuff. I NEED to really work on those hollow rocks!
Tuesday 101026:

WU:

400m run
10X2:
Push ups
Pull ups

WOD:

3-3-3-3-3-3-3 Shoulder Presses

85#, 95#, 115#, 50#(L)DB, 55#(L)DB, 65#(L)(f)DB

Had to go to a Dumbell in my left hand since my right elbow was still sore from Monday.

Wednesday 101027:
It was a travel day away from the Box

WU:
150 Single Unders
10 Burpees (Yay! Burpees!)

WOD:

1.5 mile run (wasn't worrying about time. Was MORE concerned with doing physical stuff with out being so out of breath!)

Thursday 101026:

WU:
Row 500m (was SERIOUSLY out of breath!)

Box Length
High knees
Butt Kickers
Broad Jumps
High skips (2)
skips for length (2)
10 push ups & reach (5 each hand)
Frankenstein walks
Walking leg swing backs
Inch worms (1 push ups) (couldn't complete!)

WOD:
1-1-1-1-1-1-1 Cleans

65#-85#-95#-115#-135#-155#(f)-155#(f)-145#

I should've tried 150#! NEXT TIME!
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Old 10-29-2010, 07:22 AM   #4830
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Deb, it's better, but still not there yet! Yesterday we drive to LA for a four day weekend from Phoenix. I will be doing allot of work today with the "evil" lacrosse ball. My daughter and son in law are doing a great job with the boy. We gave the older boy (soon to be 5) a snorkel for underwater and the younger boy (3.5) a tumbling mat---he just started gymnastics. The older guy was funny, he asked if we could continue "rough housing" indoors!
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