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Old 04-20-2018, 08:38 PM   #12821
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Wow Patrick!! Awesome job on the DLs!!

Jan, Kick@$$ stuff as well!!

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
10 Burpees (Yay!! Burpees!!)

WOD:
4 RFT:
25 Pullups
5 Cleans @ 95#

9:15

Still protecting my shoulder. This was one for keeping in moving! Do the Pullups then hit the cleans... I wished I had done the cleans straight. But I'm still glad I was able to do it as fast as I did.

Evening:
1 mi dog walk with grand daughters then on to "Geekfest" at the local museum!
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Old 04-22-2018, 11:05 AM   #12822
Jan Hedman
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Location: Kirkkonummi  Finland
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Re: Over 50 Crossfitters Sign In

Sun 22 April
Bike 5min
C2row - 1181m
Db bench -Db upright row (as warmup)
10/12.5kg - 6/12.5kg Db's
10/15kg - 6/15kg
Sledge push -> Db alternate upright rows
40m/20kg - 6/15kg db's
40m/60kg - 6/20kg
40m/60kg - 6/25kg
40m/60kg -6/30kg
Barbell row -> Db bench press (low incline)
6/60kg - 6/30kg Db's
6/100kg - 6/40kg
6/100kg - 6/40kg
6/100kg - 8/27.5kg
L-sit holds:
count to 20 x3
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Old 04-22-2018, 09:13 PM   #12823
Patrick Tonge
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Location: El Dorado  CA
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Re: Over 50 Crossfitters Sign In

4.21.2018 Saturday
Stretch out best I could, taking it easy on the high "hammy tendon" pull. Rode the bike awhile

Bench: sets of 6x 95,105,115,125lb, 135-2x

WOD: 3Man Partner 20Min.
Row 1000M- 1 man Holds "plank"
15 Pull-ups
30 Push-ups
40 Air-Squats
60 KB Swings

We got to Push-ups in 3rd round
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Old Yesterday, 05:39 PM   #12824
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work guys!! Patrick, watch that hammy!

WU:
1mi run
50 SUs
DU attempts
10 Single leg jumps on each leg
10 Penguin jump clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
5,4,3,2,1Pullups
Burgner warm-up

WOD:
5 min AMRAP:
6 HSUPs belly to wall
4 Burpees (Yay! Burpees!!)
2 45# Snatches

4 Rounds + 6 HSPUs + 3 Burpees (Yay! Burpees!!)
57 reps

This was one you had to keep moving on. The HSPUs were not that bad on my shoulder. But I kept the weight low on the snatches to protect my shoulder. I got the 1st round done in 49 seconds. Unfortunately I couldn't keep that pace up.

Evening:
1mi dog walk
10 Pullups
10 1.5 Pood LBS
Dead lift:
3 @ 215#
3 @ 245#
5 @ 275#
5x8 155# deficit DLs
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