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Old 04-29-2014, 06:33 PM   #10001
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Last week - Camping in Buena Vista, CO. On one day, hiked up towards the Colorado Trail but turned around when the snow got thigh deep and one of the dogs was floundering. Day two was mountain biking on the Midland Trail and other trails in the BV area. Great fun in spite of a couple of spectacular get-offs.

4/25 KB presses and deadlifts

4/27
WU: Row 1km; shoulder mobility
Workout:
KB press 35 X2X10; 45 X10
DL 75 X3X10
KB swings 35#X 10:00 269 reps

4/28
WU: Row 1km; shoulder mobility; halos 25, 35 X20
Workout:
TGU 25# X6/ 35# X10/ 45# X6
KB snatches 45 X3X5/ side
KB swings 45 X3X10

4/29
WU: Row 1km; stretching; halos 25, 35X20
Workout:
Deadlifts 85 X3X10
KB C&P ladders 35 X4X(1-5) 60 reps/ side
KB swings 35 X4:00 118 reps
Cash out:
Row 500m; KB overhead carries 35# X40 yds/ side

Happy to see work capacity improving. Average number of swings per minute has been going up by about 2 swings/ minute each week. Rest periods on the clean & press have been getting shorter as well. Just wish the snow and cold would stop so I could spend some quality time on the bike. Our annual ride in the high country is only two months away.
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Old 04-30-2014, 06:28 AM   #10002
Cliff Miller
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Re: Over 50 Crossfitters Sign In

nice work as usual guys

alden...late season here as well. last weekend the skiing at whistler was apparently some of the best all year with fresh snow on sunday morning.

last nite

in teams of 2 - 3 rounds w/partner. partner can not start till other partner is finished their work

50 wall balls (12lb for me)
50 row for cals.

20:57
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Old 04-30-2014, 04:58 PM   #10003
Alden Hingle
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Re: Over 50 Crossfitters Sign In

4/30 Bike trainer
30:00 moderate intensity 6:00 cool down
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Old 04-30-2014, 05:03 PM   #10004
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work Cliff & Alden!!

WU:
500m row
100+ SUs
10 Leg Swings
10 Air squats
30 Push ups
10 Pull Ups
10 45# Presses
Mobility work

WOD:

Diane
21-15-9
225# DLs
Handstand Push Ups (Stinkbugs AKA kneeling from the box)

8:14

My shoulder didn't feel well enough to try Rx. I did the DLs in subsets of 6,5,4,3,2,1 then 5,4,3,2,1 and 4,3,2. This helped! I did the Stinkbugs straight and COULD FEEL my shoulder. This was the 2nd best time I did Diane in. So, it was a good WOD!
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Old 05-01-2014, 07:50 AM   #10005
Cliff Miller
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Re: Over 50 Crossfitters Sign In

last nite

squamish was the hot spot in canada yesterday at 28 degree's so of course it was an outside work out day...

800 m. sled pull with 45lb plate
100 air squats
800m sled pull with 45lb plate

23:22

thought i was going to melt....have lost 10 lbs over the last 5 weeks though and am definatly headed in the right direction weight wise watch out summer here comes the speedo....
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Old 05-01-2014, 11:47 AM   #10006
Jim Cordes
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Re: Over 50 Crossfitters Sign In

5/1
A. Skill Session: Air Squats
+
40sec on/20sec off at each station for 5 total rounds. Rest 2:00 between rounds
Russian KBS
10m Shuttle Runs
Switch Lunges
Dumbbell Push Press

Rounds = ?? (forgot to count)-94-99-99-101.
Used 2 pood kettlebell (unbroken swings whole time) and 30# dumbbells. Liked this one.

Claw
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Old 05-01-2014, 06:22 PM   #10007
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Watch out ladies, Cliff will be on the loose!!! (Nice WOD, BTW!!)

Claw, Don't you start over when you miscount? Great job!

WU:
400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push ups
10 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
Mobility Work

5X5 Cleans

145#

For Time
21 Pull-ups
75 Double-Unders
15 Pull-Ups
50 Double-Unders
9 Pull-Ups
25 Double-Unders

Subbed 3 for 1 Single Unders

6:03

The 1st set of Cleans were tough, but got easier. I messed up the 1st round of Pull Ups in the metcon and only did 6. So I added 15 after the last round of SUs. I had the fastest time of the scaled ones on the board.
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Old 05-02-2014, 04:51 PM   #10008
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Bill Hoogsteden View Post
I had the fastest time of the scaled ones on the board.[/i]
Bill - Nice work!

5/2
WU: Row 1km; halos 25, 35 X20
Workout:
Deadlifts 75 X3X10
KB press 35 X3X10/ side
Shoulder protractions X3X10
KB rows 35X3X10

Been having some weird shoulder pain and went to physical therapy. Good news it isn't my shoulder; bad news it is an issue in my neck. Seems the nerves that originate at C4 and C5 are being pinched. My therapist is a miracle worker so I am hoping she can get me back in good working order.

Apparently the body is a very good accountant and mine is paying me back for all the abuse I heaped on it over the years (skydiving, motocross, bicycle racing, weightlifting). Reminds me of the poster that shows a grizzled old cowboy and the caption says, "If I had known I was going to live this long, I'd have taken better care of myself."
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Old 05-04-2014, 08:13 AM   #10009
Jim Cordes
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Re: Over 50 Crossfitters Sign In

5/3 Partner WOD
3:00 on, 1:00 off of the following.
One partner works, one partner holds.

Pull ups/45# plate hold
Kettlebell swing/Goblet squat hold (swung 2 pood, held 1.5 pood)
Sit up/Plank hold
Wall balls/Wall sit
STO/Hollow hold (95#)

Team of 3 with Gannon and Matt. Didn't keep count, team of 3 slowed transitions between working and holding.

Claw
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Old 05-04-2014, 09:24 AM   #10010
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Sunday May 4th, 2014

In the "Garage 'o Grunts" while the Shed 'o Pain is being renovated (upgraded) with a new concrete floor.

Goblet squat, OHS (10x11#, 10x45#).
Really felt like I was cranking out the OHS.
Might be time to move up to 55#.

Front squats up to 205#.
Pistol work.
http://youtu.be/_Tx7Ytj42_o

Death by Kettlebell (35#, made it to 14)

Farmer's Walk
Five rounds with heavy kettlebells.
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