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Old 07-13-2016, 08:52 AM   #11751
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

July 12, 2016 Tuesday

Mobility......
WU:
100DU / 300 SU then 3 rounds
10 cradle-rocks
10 air-squats
10 PVC pass-thurs

Sumo Dead Lift 2@135, 2@155, 2@185, 2@205, 2@235, 2@255, 2@265
I've only done Sumo Dead like 3 times..... 265lb has got to be a PR
5x2 reps for max load, unlimited rest between sets

2. Conditioning
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees

10:45- Coach Megan kicked my butt, I had her on the first 400M, then she got me on the 1st set of burpees and continued to pull away... she got 9:45.

Core
3x20 Weighted Sit up - feet anchored with dumbbell across chest
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Old 07-13-2016, 05:53 PM   #11752
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Congrats on the Sumo DL PR, Patrick! I have mostly done regular DLs, sumos feel weird. I need to do more of them! Nice work! Yay! Burpees!!

WU:
500 m row
10 x 10 SUs and 1 DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!!)

WOD:
30 Min AMRAP:
10 135# Cleans
20 Pullups
400 run

3 rounds + 10 Cleans + 20 Pullups

8 Cleans + 20 Pullups more than on my last attempt on 16 July 2014!

Evening:
1 mi dogwalk
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Old 07-13-2016, 08:07 PM   #11753
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work guys....

nice deads patrick.....i really don't like the sumo stance compared to conventional....it just feels weird....maybe it is just me though....

tonite

speed bench

camber squat bar bench press w/chains 1 rm 185lb pounds of plate and bar and then 90 lbs of chain but the chain was set up in such a way as only about 50% was actually off the ground.....a strange set up but my muscles sure felt it

bench dbell press 10-10-10-10 35-40-45-50

decline ez bar tri ext 10-10-10 20-30-40

rope push down 10-10-10 10-12-15 kg.

narrow mag grip row 3 x 25

45 minute dog walk finally in the sun....it has rained for almost a week straight

stuffed 2 pork butts with garlic and apple chunks and then into root beer and hot sauce marinade for 2 days for our son's 30 birthday party this weekend.....
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Old 07-14-2016, 07:44 AM   #11754
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

ya... the sumo deads feel weird at first, but I seemed to get dialed in and found my balance. Cliff sounds like the Eats are going to be good at the party!!

July 13, 2016 Wednesday

WU:
Run 400M then:
5 HSPU or 10 DB Press
5 pullups
10 pvc pass thrus
10 OVH PVC air squats
15 cradle rocks
15 pushup
mobility......

Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%) 3@35, 3@45, 2@55
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%) 2@65, 2@75, 2@85, 2@95
Rest 4:00
1 minute bike test for max cals / huh... we never seemed to get to this.

Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

12:46- 105 WB later!!! 90sec. plank, then 60sec. plank
Keep up the great work Gents!! I'll be watching my daughter in a horse vaulting competition this weekend.
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Old 07-14-2016, 05:22 PM   #11755
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work guys!! Cliff, you are making me hungry!!

I had to attend a friend's mother's funeral, so I had to cut short the WOD.

WU:
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

WOD:
Deadlift:
5 @ 265#
3 @ 300#
2 @ 335#
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Old 07-15-2016, 07:04 PM   #11756
Cliff Miller
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Re: Over 50 Crossfitters Sign In

thanks patrick....they had better be good....they are going on the smoker tonight before bed....

bill.....yup funerals are tough.....nothing else to say.....

another 2 ten hour days at work....i am so looking forward to next friday to start 10 days off.....we are going to 3 places where cell phone coverage is spotty at best

tonight

2 rm 12kg kb each hand box jump 30"

otm 2 x 10 back squat 200lbs plus green bands

45 lb rhino walk 800m. had to go by the beer store so i stopped in and got an 8 pac (they looked at me a little weird though) and called it a day back at the gym.......

prepping for the party tomorrow.....baked beans, cream corn corn bread, blue cheese cole slaw, potatoe salad and home made bbq sauce.....gonna be feeling fat sunday morning
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Old 07-18-2016, 05:14 PM   #11757
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff, thanks, she was a sweet lady.
Awesome box jump!!

WU:
1 mi dogwalk
10 Burpees (Yay! Burpees!)

WOD:
Back Squats:
5 @ 120#
5 @ 150#
5 @ 180#
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Old 07-18-2016, 06:37 PM   #11758
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great birthday party and bbq.....we will have pulled pork left overs for a week

tonight

20" plyo box jumps 2 rm....32"

1 rm narrow footing back squat 385lbs had 405 moving up but just no power with the narrow footing

frog stance dead lifts 8-8-8-8 225-245-265-275

preping the living room and kitchen for floor stripping and refinishing....the wife is going to have a great day tomorrow running the floor sander
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Old 07-19-2016, 07:24 AM   #11759
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

July 18, 2016 Monday

Mobility......
WU:
Run 1 Lap then 3 Rounds
5 Pull-ups
10 Push-ups
10 OVH Squats with PVC Pipe

Snatch
EMOMx12: Hang Squat Snatch + 1 Snatch Balance + OHS
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
2@35, 2@45
Second 4 mins are hang squat snatch
1@45, 3@55
Final 4 mins are squat snatch
1@55m 3@65

WOD
5 Rounds Max Bench at body weight / Max C2B Rest 3Min between Rounds

I got 97. Went lite on the bench 95lb, did hand-palm facing C2B to save the shoulders. Shoulders are feeling better as I am adding weight to the Snatch work and can do them!! I have to be careful with shoulder work or I'll be back to square one. AGAIN!!!! Lots of Bench reps arms felt heavy after this WOD.
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Old 07-19-2016, 06:20 PM   #11760
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Happy Birthday Clifff!! Pulled Pork sounds SO good!! My wife & I are working on my kitchen Floor as well!
Patrick, Nice snatch work & heavy Lynne!!

WU:
1 mi run
10 10 SUs with 1 DU/Attempt
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull Up Progressions
5 Pull Ups with 1 Hold
10 Burpees (Yay! Burpees!!)

WOD:
AMRAP, 20min:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Did it Rx:
4 rounds + 5 Thrusters + 7 Hang Power Cleans + 9 SDHPs

1 rep short of 5 rounds!! Spent TOO much time clock watching! The Thrusters I did straight through & the last rounds of the HPCs!

Evening:
1 mi dogwalk
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