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Old 06-20-2018, 09:08 AM   #12901
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

6.19.2018 TUESDAY
WU: Bike 3Min then
5 Pull-up
10 Airsquats
10 HRPU
15 GH Situps
15 Mountain Climbers

7 x 1 Bench Press 1 Rep Max
7 Singles at 90% of your 1 rep max
Hit 135lb x1 7x

WOD:
"Helen"
3 Rounds:
400m Run
21 KettleBell Swings (53/35#) 44lb today
12 Pull-Ups

13:39 First time I have run in like 8-9 weeks... Felt tired after workout.
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Old 06-20-2018, 06:22 PM   #12902
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Awesome Helen time Patrick! You have a right to be tired!

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
5 Box jumps
Burgner warm-up
10 rubber band pass through

WOD:
Squat Snatch 1-1-1-1-1-1-1 Reps
45#-45#-45#-70#-70#-70#-80#-90#-100#(0)

I kept these light to protect my shoulder. I mixed up a 15# with a 10#, which I had on my injured shoulder side!

Evening:
10 Pullups
1 mi dog walk
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Old 06-21-2018, 05:21 PM   #12903
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

10 Pullups
1 mi dog walk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Deadlifts:
5 @ 235#
3 @ 270#
3 @ 300#

When I started doing the last set, my neck tightened up like a NASTY krick which hurt bad! Figured it was time to bag it!
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Old Yesterday, 08:51 AM   #12904
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Just got back from Utah. Great trip with the wife and friends. A lot of climbing and site seeing.

Attachment 14030

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg)
Station 3 – Barbell Glute Bridges x 8 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
5 rounds of:
20 Kettlebell Swings 35#
20 Push-Ups
5 Ab Wheel Roll Outs
11:54

1 strict ring muscle up
20 Flexbar Wrist Extensions
30 second deep squat hold
5 rounds

That's awesome Patrick. I'm scared to try a Spartan race. I afraid I will hurt myself. Great advice on not over doing it.
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Old Yesterday, 09:26 AM   #12905
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Tim / ALL- The Sprint Spartan Race is not too bad, 3-5 miles. Its fun to do in a group. This second one I did was REALLY hard because I could not run/train for it due to my hurt leg. Plus there were some HUGE hills, one straight up for over 1 mile! This was one of the tuffest things I've done. I wont be doing the long one..... 14-17miles.

6.21.2018 Thursday
WU: Bike 3Min then 3 Rounds
5 T2B
10 situps
10 airsquats
10 HRPU
40 SU

8 x 2 Box Squats Stuck to 135lb.
8 sets of 2
Squat to a box a little below 90, weight should be between 65-70% of max back squat. A little lighter if chains or bands are used, this is the time to use them. Weight should be moved with maximum velocity!

WOD:
Emom 20 minutes

Min 1 - Double / Triple unders / SU for me....
Min 2 - Toes to bar
Min 3 - Handstand walk / hold
Min 4 - Sit ups
Min 5 - 30 Seconds barbell Curls 45/35

Good 20Min of work!!
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