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Old 03-26-2017, 04:02 PM   #12221
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@Cliff - Way to go on both the car and the functional fitness! And new windows are over-rated.

3/26
WU: T-spine and back mobility; halos 25, 35, 35 X20; PVC OH squats X3X10

Workout:
Turkish get-ups 25# X5:00
KB C&P ladder 35# X5X(1-3) (60 total reps)
KB snatches 35# X50
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Old 03-27-2017, 06:04 PM   #12222
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Alden, took your suggestion and took a pass on 17.4 and 17.5. Was going to have to do the thrusters with one arm only given the shoulder tendonitis. Coached soccer on Saturday and then took larger family down south to Karchner Caverns (50 miles south of Tucson). Just an awesome day for myself, wife, two daughters and three grandson.

At the gym today and found they has a rower . Not the usual Concept II. This one had a container of water at the end. Spent 30 minutes rowing. Felt good.
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Old 03-27-2017, 06:41 PM   #12223
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff guys!

WU:
1 mi run
6 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups
10 Burpees (Yay! Burpees!!)

WOD:
Open WOD 17.5:
10 RFT:
9 45 Thrusters
35 SUs

10:14

Scaled it like a boss!

Evening:
1 mi dogwalk
10 pull ups
10 1.5 KBS
Back Squats:
5 @ 205#
5 @ 235#
23 @ 265#
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Old 03-27-2017, 07:06 PM   #12224
Cliff Miller
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Re: Over 50 Crossfitters Sign In

thanks guys....

pat ... my wife tried one of those rowers w/ the water thing...she said she enjoyed it more than the concept 2....

today

last hour splitting and stacking fire wood.....depending on mother nature we may be good for 2 years now.....

back squat green bands 297 lbs 1 rm...never thought about it till one of the olympic lifters pointed out the band tennsion with the mono lift verses the rogue cage is way more...will have to start noteing in log book which place i was set up

farmers bar dead lifts 6-6-6-6 total weights 225-275-300-325

chest harnes squat 10-10-10 50-60-70
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Old Yesterday, 08:48 AM   #12225
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Great Work Gents!!! I skipped 17.5, but judged and Encoureged the HECK out of it!!! I got one guy who did 35 DU's in a row and said to me "thats a PR!!" Cool.

3.27.2017 Monday

WU: Run 400M then 2 Rounds
Row 250M
10 PVC Pass-thrus
10 PVC OVH Squats
10 OVH PVC Lunges

Strength
Back Squat
3 x 8 @ 65% @85lb
1 X 20 @55% @65lb

Strict Pull Up I got 25 strict PU's in!! not in a row, but sets of 6, 5, 4. Getting the PU's back!!
25-30 Reps total (Super set in with back squats)

Conditioning
12 min AMRAP
12 Power Cleans (115/75 lbs)
12 Push Presses (115/75 lbs)
12 Front-Racked Alternating Reverse Lunges (115/85 lbs)

Got 3RD's + 14, only used 65lb, I liked this one.
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Old Yesterday, 12:46 PM   #12226
Pat Quigley
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Re: Over 50 Crossfitters Sign In

After static and dynamic stretching, I did 3 X 1K rowing. It's been so long since I rowed, I don't know what is a good comparison. Each kilometer took 6+ minutes with one minute between sets.
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Old Yesterday, 06:08 PM   #12227
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff guys!!

Our base globo has the water rowers. I agree with your wife, Cliff! They seem easier than the C2s.

WU:
1 mi run
10 10 SUs with a DU attempt (got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 push ups
1, 2, 3, 4, 5 pull ups
10 Burpees (yay! Burpees!!)

WOD:
20 min AMRAP:
5 145# Power cleans
10 TTB
15 20# WB Shots

4 rounds and 4 power cleans

I felt good about the squats during the WBs.

Evening:
1 mi dogwalk
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Old Yesterday, 06:48 PM   #12228
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@Pat - I think it is a good idea to keep the shoulder moving while doing things that don't irritate it. And I'm definitely a fan of rowing; you can make it as intense or as mellow as you want just by varying the pace.

@Patrick - You are not kidding; getting pull-ups back is a real challenge. I had about a ten year lapse after retiring from the Marine Corps before starting them again about ten years ago. I've never fully recovered my previous capacity, even though I work out more now than I did while on active duty.

3/28
WU: Row 1000m; halos 25, 35 X20; air squats X10; PVC OH squats X10; goblet squats 25@ X10
Workout:
KB C&P ladder 35# X5X(1-2) (30 reps)
KB snatches 35# X4:00 (48 reps)
Walking lunges X3X20 yds
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Old Today, 02:22 AM   #12229
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Nice workouts gents!

Nice farmers bar deadlifts Cliff and great pullups Patrick! way to go!
Bill, your power clean-t2b-wall ball workout was interesting, maybe i'll try it.

All kind of errands, only short workouts last days...

Sunday March 26:

Db snatch -> lying ring pullups

20reps:
6kg,12,12,12,12 kg -> 7,7,7,7,7reps
Pullups (underhand grip)
10reps

Mon March 27:

Db Hammer curls

20reps:
6kg,12,12,12,12,12kg Db's (27lbs)

Lying on floor one arm Tricep press with Kb:

20/8kg, 20/8kg, 13/16kg (one pood) PR
1negative rep/24kg, 1/24kg PR, 1/24kg (1,5pood)
11/16kg, 20/8kg

Tue March 28:

Assault bike 10min (65kcal)

Then my favorite (originally running) C2 rowing program:

HOP SCOTCH (test Aerobic Threshold)
•200m run at easy pace
•100m sprint
•400m run at easy pace
•100m sprint
•600m run at easy pace
•100m sprint
•800m run at easy pace
•100m sprint
•1000m run at easy pace
•100m sprint
•800m run at easy pace
•100m sprint
•600m run at easy pace
•100m sprint
•400m run at easy pace
•100m sprint
•200m run at easy pace
•Total: 5800m

Time 25:28min, new PR ... getting closer to my 25min goal on this...
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Old Today, 01:11 PM   #12230
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Got up to late to go to gym. My Fitbit has a new app. called Fitstar. It provides whole body routines that can be done anywhere. Did the first one today for 30 continuous minutes: air squats, sit ups, push up, ring rows (I have gymnastics rings attached to a ramada in the back yard), trampoline jumps, brisk walks around the pool. Don't know how many laps or rounds, just winded thru most of it.

Ring pull ups not in the program . Just threw them in. My grandsons asked how they could grow their arms. Put the rings up for pull ups and dips.
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