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Old 08-26-2016, 07:37 AM   #11811
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Keep MOVING Guys!!!

Aug. 25, 2016 Thursday

WU: Run 400M then 3 Rounds
10 Hand release push-ups
8 Ring-Rows
15 Air-squats

Strength
Bench Press 5 5 5 5 5 5@1152x, 5@1252x
Weighted Pull Up 3 3 3 3 Did some good Strick Pull-Ups

Conditioning
10-9-8-7-6-5-4-3-2-1
C2b Pull Up
Box Jump 30/24
Ring Dip
1 seated k.b. drag across gym after each round 70/53

20:00- On the "go" WOD again!! Nice.
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Old 08-26-2016, 06:00 PM   #11812
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tough day! One step forward.two steps back!

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

Shoulder Press:
5 @ 50#
5 @ 60#
5 @ 75#
3 x 10 @ 60#
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Old 08-28-2016, 09:24 AM   #11813
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

HANG in THERE Bill!!! Listen to your body and take it easy

Aug. 26, 2016 Friday

Back Squat 3x3
3@135, 3@155, 3@175

Front Squats 3.3
3@135 3x

WU: ROW 400M
30 Sit ups
25 Air squats
20 Lunges
30 Sit ups
25 Air squats
20 Lunges

WOD: Forget the name....
Squat Clean
10-8-6-4-2

100-80-60-40-20 DU / 200-160-120-80-40 SU
10sq clean, 100DU, 8sq clean, 80DU, 6sq Clean, 60DU, etc.........

I like this one!! Good Sq. Clean work, thankfully not enough to kill ya!! Just make ya feel it

Saturday 8/27- More Manul Labor!!! Spent the day with my brothers cleaning our moms property. Tore down a wook deck a and gabezbo, load the truck/trailier and hailed to the dump.
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Last edited by Patrick Tonge : 08-28-2016 at 09:57 AM.
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Old 08-29-2016, 07:41 PM   #11814
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, thanks! It wasn't anything physical, just car and house issues... I'd rather deal with a WOD! BTW, nice work on that WOD!

27 Aug:

Did a "Go Ruck" light at the base with 24 other souls. Only 6+ miles with a 20#+ pack PLUS assorted sand bags, ammo cans, each other. This was very humbling! At the end, we had to push a 40 ton fire truck 200 yards! Nothing like functional fitness!!

29 Aug:
WU:

1 mi run
10+ 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air squats
10 Pushups
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
500 m row
25 75#Hang power snatches
25 75#Thrusters
25 75# Hang power snatches
500 m Row

16:59

Evening:
1 mi dogwalk

Back Squat:
5 @ 190#
5 @ 220#
15 @ 250#
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Old 08-30-2016, 11:56 AM   #11815
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Aug. 29, 2016 Monday

WU: Group WU counting our the Reps together.
30 Push-ups
30 Sit-Ups
20 Lunges
20 PVC OVH Squats
15 PVC pass-thru's
10 Pull-Ups

Snatch
1RM with at 2 second pause 1" off the floor
1each @,55,65,75-2x,85,95 Been a long while since I Sq Snatched 95lb.

Front Squat 4@115-4x
4x6 across

Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

I got 44, not alot, but I completed the WOD. 1 set of Power Cleans at 115 the remaining at 105. Did DB press instead of HSPU. Did a couple of Negative HSPU.
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Old 08-30-2016, 06:32 PM   #11816
Cliff Miller
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Re: Over 50 Crossfitters Sign In

bill ain't it great to be an adult and having those things to deal with i know exactly what you mean

been sick....flu, cold, sniffles just a general crappy feeling for the last 5 days....

tonite went to the box with the wife just to get out of the house and do something

row 2500 m.

200 large green band standing abs

100 blue band push downs

100 blue band pull aparts

100/s 16 kg kb obliques
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Old 08-30-2016, 06:45 PM   #11817
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice WOD Patrick! Way to go on those snatches!

WU:
1 mi run
10 10 SUs with 1DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees ( Yay! Burpees!!)

WOD:
10 RFT:
5 OHS (Snatch from floor, 95#)
10 KBS 1.5 Pood, Russian
15 AbMat sit-ups

17:59

Clipped over 2:30 off my previous attempt two years ago!!

Evening:
1 mi dogwalk

Bench Press:
5 @ 100#
5 @ 115#
5 @ 130#
15 @ 130#
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Old 08-30-2016, 08:12 PM   #11818
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Great work as usual, Guys.

Just back from a glorious three week camping trip in Lake City, CO. Like most campgrounds, little to no internet connectivity. We did "triplets" of hiking, mountain biking and riding the dirt bikes to explore the area. I also did some air squats, pushups, overhead presses and rows during the three weeks but they weren't the main event.

Highlights were hiking and mountain biking on the Continental Divide trail in the Rio Grande National Forest, hiking in the La Garita Wilderness and the Gunnison National Forest and exploring nearly 500 miles of jeep, forest service and Off Highway Vehicle (OHV) trails via the dirt bikes. One of the coolest OHV trails was a combination of the Calf Creek Plateau, Brush Creek and Cannibal Plateau trails. That was the hardest 12 miles I've ever ridden and it was a blast!

We really hated packing up this morning to leave because we had so much fun...
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Old 08-31-2016, 11:18 AM   #11819
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill Great work on the PR!! You've been hitting a few of them lately. Nice.
Alden- Sounds like an Awesome trip you had 3 Weeks of Camping, Sweet!!

Aug. 30, 2016

WU: RUN 400M then
10 PVC OVH Squats
10 PVC Pass-thrus
10 PVC Good Mornings
20 Lunges


Strength
Work up todays 3rm Deadlift 6@135,3@185,3@215,3@245,1@265

Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

WoW!! Twister - I went REAL lite, 55 on 1st set, 45 second set and 55 3rd set. My Shoulders are barking at me this morning It was alot of Reps. 90 Power Snatch's. I liked it though, I wish I could get my shoulders back into order.
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Old 08-31-2016, 07:18 PM   #11820
Cliff Miller
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Re: Over 50 Crossfitters Sign In

wow what a trip alden....3 weeks of play....good on you

patrick...take it easy on those dang shoulders.....i feel your pain as i have had surgery on both of mine

tonite

still feeling like crap

bench press 1 rm 235

dbell bench press 20-20 30-35

blue band high bar push down 100

hammer curls 8-8-8/s 30-35-40
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