CrossFit Over 40

WODs, Diet, Crossfit OldTown Gossip and Lifestyle Ramblings by MarkyD

Thursday, February 28, 2013

2/27 muscle ups and a metcon

Emom x 7. 3 each for 4, then 2 each.

16 min of fun.

Wednesday, February 27, 2013

Monday, February 25, 2013

Mon 2/25

Emom x 7. 3 PS 115, the max du. 179 total. 50, 30, .20... 19 the lowest.

Rest 7 min

Emom x 7. DL x 6@205. Then max burpees. Total 50. Easy then really tough.

Saturday, February 23, 2013

Sat 2/23 - partner wod

5 rds sharing 20 power cleans, 20 FS or DL. The 20 partner push-ups each. Fun!! 21:47

Not lean, but kinda mean as we head to the 2013 Open. 171# - heavy.

Friday, February 22, 2013

Aerobic tests

Part of Adam's project. Did 9 times through of.

8 hang cleans 125#
8 hspu
20-25 d/u
4 min rest.

At first 50 sec. Then 36-39.


2/21-Snatch 155#!

Then Isabel in 6:41.

Wednesday, February 20, 2013

A crusher

750m row
5 rds of
25 wallball and 5 muscle ups
750m row


So looking at this wod, I was scared to death. I had rowed 4,000m last night, and given my 5'7" stature, I hate wall balls. 25 muscle ups is no cake walk either.

But it all came together. Melissa tore up the initial row and never slowed down, but I tried hard to stay within a round of her. That helped. Taking the wod one round at a time was the other key. Nothing else I could do.

I am just happy to finish within 30 minute time cap.

And now I am sore and a little broken down.

Monday, February 18, 2013

Mon 2/18 - 3, 6min wods

6 minutes each - 3 min break. 

A. 5 reps - 185# Power cleans/hspu - 4rds + 2.
B. 10 reps - 185# DL/Abmats - 6 rds.
C. 10 and 30 reps - Muscle Up to dips/double unders - 5.5 rounds.

rx called for hang squat cleans. I did a few in warmup with 95 and 135. Felt good. Really good. But I am following doctors orders anyway. I am happy to know that if a moderately heavy squat shows up in the open, I can try it. 

But once again - any time I can hit a wod, get some work in, and not get hurt is a good day 

Sunday, February 17, 2013

Dear blog ... I'm fat

Well, well, well. In all the hoopla of finally getting a 225# clean and a 400# deadlift, I omit to report on the fact that my diet is crappy, and I'm >170 for the first time in years.

Carrying some extra size may help me with strength, but the body weight and gymnastics movements have suffered. A lot.

Open starts in 2 weeks. I'm screwed.


Sat/sun off. Very, very sore from 5 straight days.

Friday, February 15, 2013

Hspu for 8 min. 10min met con

Set a goal of 12. Based on Jerry's 11. 5 easy rounds. Then some struggle. Last few were tough.

Row/wb/du/wb/run. 10:39. Nice weather at least.

Cleans 2/14

First up- 10 sets of 3 reps from the hang. 145/155/165/185-------165. Got a little heavy after a while. Had some misses. But I was aggressive.

Then - 14 reps. 135/145. Grip killer.

Wednesday, February 13, 2013

Tuesday 2/13 - Open prep

A 10 minute amrap. Goal was to keep working despite the extreme discomfort and heavy breathing. I am learning to keep going. Getting better. Endurance wods really help with this.

I ended up slugging through 30 burpees the second time around, and was able to move on. Just kept moving.

Sat wod

Worked with Garry Gunder on this Sat partner wod. Cleans, thrusters and burpees. Glad to get a Sat wod in.

5 weeks in to 2013 I have made my goal of 4 wods a week - plus a few endurance wods. That is despite an extreme travel schedule.

Do work.

400# Deadlift!!!

Amazing to think that after 4 years of Crossfitting, I can still get stronger. While my form may be a little better, I really felt stronger the other day.

I used Jerry's percentage progression as shown below, and set it for 400. The last lift was not ideal, but legit.

Below is the lift progression based on 50%, 65, 75, 85, 93 and 100% of your target.

And my lucky striped-pink socks that I had to wear. Left my gym socks at home.