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Old 05-23-2017, 07:42 PM   #12331
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, Still body weight dips are nothing to sneer at! Your friend sounds like a real firebreather!! Nice work!!

Patrick, Congrats on doing Jackie Rx!!

WU:
1 mi run
10 10 SUs with a DU attempt (Got 4)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
5 pushups
Unable to do any Pullups!!
10 Burpees (Yay! Burpees!!)
Burgner warmup

WOD:
Colby:
5 RFT:
10 HSPUs (belly to wall)
17 snatches, 75#
11 C2B Pullups

25 min

My triceps were killing me for yesterday! They woke me up last night! I was able to do the C2Bs. I got the 1st two rounds done in under 9 mins, then I slowed down.

Evening:
Planting rose bushes
1 mi dogwalk
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Old 05-24-2017, 06:05 PM   #12332
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
500 m row
10 10 SUs with a DU attempt (got 4!)
10 leg swings on each leg in both directions
10 air squats
10 Frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Collin: (scaled)
6 RFt: (did 2)
400 m sandbag carry (did a 50# DB)
12 Push Press @ 115#
12 Box Jumps (Did step ups)
12 SDLHPs @ 95#

19:54
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Old 05-25-2017, 12:15 PM   #12333
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

5.24.2017 Wednesday

WU: Run 400 then
Gymnastics Skills Warm-Up
Every minute, on the minute for 6 min (2 sets)
min 1
Wall climb with nose and toes hold x 30 seconds
min 2
Back-To-Wall Handstand Marching x 20 reps
min 3
Back-To-Wall Donkey Kicks

1 x 1 1 Rep Max Front Squat I hit 175lb.
Score Type:: Total Weight
In 10 minutes or less Work up to A heavy Single

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

I got 3rds. +12 used 105lb, this one was tuffer then it looked!!

Accessory Work:
Every minute, on the minute, for 6 minutes (3 sets) complete:
Odd minutes – L-Sit Lifts on Box x 20 reps
Even minutes – L-Sit Flutter Kicks on Kettlebells x 15 seconds
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Old 05-25-2017, 07:05 PM   #12334
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, Awesome workout! The gymnastics stuff looks amazing. And you are right, those cleans are very tough! (Yay! Burpees!!)

WU:
500 m row
5 10 SUs with a DU attempt (got 1)
10 leg swings on each leg in both directions
10 Burpees (Yay! Burpees!!)

WOD:
Daniel:
50 Pullups
400 m run
21 thrusters @ 95#
800 m run
21 thrusters @ 95#
400 m run
50 Pullups

32:09

I tried to keep moving, and hanging onto the bar during the thrusters.
I was trying to break 30 min. I failed that, BUT, I clipped 5:06 off my last attempt on 6 September 2016!! This was my fastest Rx'd Daniel!! Must've channeled my inner Patrick!!

Also, they finished the floor in our CrossFit room! They put down Rogue lifting platform material! It's going to be AWESOME!!


Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead Lift:
5 @ 215#
5 @ 250#
6 @ 285#
8 @ 165#
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Old 05-25-2017, 07:46 PM   #12335
Alden Hingle
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Re: Over 50 Crossfitters Sign In

5/22
KB C&P 35# X5X(1-3) (60 reps)
KB snatch 35# X8:00 (98 reps)
Pull-ups 13, 11, 7
Farmer's carry 160# X30 yards

5/23 Rest day

5/24 Off road motorcycle ride. Over 100 miles of dirt in the Rampart Range area.

5/25
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X3:00 (107 reps)
Pull-ups 5, 11, 8, 7
Farmer's carry 160# X30 yards
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Old 05-27-2017, 05:28 PM   #12336
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Alden, you are kicking @$$ my friend!! All that KB work and Pullups, not to mention the farmers carries!! My hat's off to you!!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!!)
10 Pullups
10 1.5 Pood KBS

Shoulder Press:
5 @ 80#
5 @ 90#
6 @ 105#
5x10 @ 60#

I almost had 7... Oh well!
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Old 05-28-2017, 08:56 PM   #12337
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work as usual guys....just checking back in....had a great week of life chores, going to the gym and doing the typical powerlifting days

preped tuesday night for a squamish off road cycling association mountain bike race wednesday....125 people showed up....mmmm fish taco's and micro brew....

friday was super hot here for late may so i did an 800 m rhino walk w/a 45 lb plate and stopped at the beer store and picked up a 15 pac of beer for the last 550 m of the walk....then a fire beather and i messed around with the farmers carry.....got up to 570 lbs for 20 feet or so.....was done for the evening....

today....speed bench, 1 and 3 board football bar bench press, rogue grip rows, toes to post and wind shield wipers and red band pull aparts

spent the after noon putting in a larger 4 barrel carberator and manifold into the '67 newport....now i need a larger fuel pump.....boy is it fun reliving the late teens with that car

keep up the great work guys.....
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Old 05-29-2017, 05:50 PM   #12338
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

5.26.2017 Friday Youngest Daughter graduated HS today. No more HS in our house!! 4 Kids later.

1 x 3 Bench Press Build up to a heavy set of 3
Score Type:: Total Weight
3 3 3 3 3
3@115 5x

4 x 5 Dumbell Press
Score Type:: Total Weight
Dumbbell Shoulder Press 4 x 5 Reps
5@15lb 4x

WOD:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs) 65lb here
10 Pull-Ups Rest 4 minutes, and then . . .
2RDs. + 15 on this one

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg) 53lbKB
15 Hand-Release Push-Ups

2RDs + 18

05.29.2017 Monday- "Bless all you Vets"
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

65Min. 14Sec. First time I have done Murph. I'm usually at the INDY 500. I was really worried about the Push-ups with the BUM shoulder.
I did 20 sets of :
5 Pull-up
10 Push-ups
15 Air-Squats.
I RX'd it and was happy with the result. My legs were wobbly at the beginning of the 2nd Mile.
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Old 05-30-2017, 09:15 PM   #12339
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Great great work guys!!
Had almost a week layoff, was on a four day trip to Barcelona, Spain, just together, without kids,with my wife - was great. Lots of walking, my wife use a stepcalculator app on her phone and it was like 18000 one day, 25000+ the following....

Mon 29May:
Some shoulder exercises with rubberband,
facepulls, rear laterals etc
SitUps:
10,20,30reps

Tue 30May:
C2row 5min-1100m
Each other set barbell rows,each other Dips:
Barb row:
10,10reps/60kg (132lbs)
10,10reps/80kg (ca180lbs)
Dips:
5,5,5,5reps
Lying ring pullups:
8,8reps
Barbell french press:
15,15/30kg
C2row 10min - 2254m
Some steching
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Old 05-31-2017, 07:12 AM   #12340
Cliff Miller
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Re: Over 50 Crossfitters Sign In

wow jan you guys are walking machines.....what a great way to see where you are visiting eh?

Patrick.....whooo hooo life starts all over again now eh?

Monday.....safety squat 1 rm w/ chains 320 lbs plus 102 in chains 422 total pr

block pulls 8-8-8-8 225-275-295-305

200 large green band good mornings

1 hour dog walk in the heat.....none of us moved to fast

last night

belt squats standing on 14" boxes 10-10-10-10 w/kb attached to belt

farmers carry work it up...got up to 420 for 20'

messed around with a buddy picking up stones.....got up to 190

200 large green band good mornings

keep up the great work guys
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