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Old 12-09-2018, 03:31 PM   #13111
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Always impressed by you guys!! Great work!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scapular pulls
10 1.5 Pood KBS (Even did some American Swings with no shoulder pain! )

WOD:
Split Jerk : 3-3-3-3-3-3-3 :
45 lbs (3), 65 lbs (3), 75 lbs (3), 85 lbs (3), 95 lbs (3), 115 lbs (3), 135 lbs (1), and 135 lbs (3)

Clipped my chin on the !st 135#set & banged my teeth, otherwise I would've made it. As the weight goes up, I tend to revert to doing push presses instead of split jerks.
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Old 12-10-2018, 03:10 PM   #13112
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

12.07.2018
Bench Press 4 sets of 5
3@115, 1@125 Sets......did 135lb 3 reps

WOD:
3 Rounds:
10 Bar Muscle-ups / did them with a low bar...
15 Kipping Handstand Push-ups / DB Press for me
20 GHD Sit-ups / did first 20 , then 5 and 5 and 20 Regulat situps
25 Wallballs (20/14) / 15 air-squats and 10 Push-ups

12.08.2018
Did OVH Squats 65-95 sets of 5

WOD: Partner WOD
100 KB swings @ 53lb
Run 800M Together
100 weighted Lunges
Run 800M
100 Air- squats / Sit-ups for me
Run 800M
100 Pull-ups
17:54 I dunnu why but the running was tuff today... I have not Run much in the past 6 months... I better get to it!!
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Old 12-10-2018, 05:45 PM   #13113
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice WODs, Patrick!!
WU:
.555555556 mi run
1 min on Jacobs Ladder, 105 flights
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 Push Ups
10 Alternating leg 20" Step ups
10 Pull Ups
33 Burpees (Yay! Burpees!!)

WOD:
50 14# Med Ball Cleans
50 20" Box Jumps

9:35

These were tough!

Evening:
1.14 mi Dog Walk
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Old 12-11-2018, 10:06 AM   #13114
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Nice Work Gents!! Keep it UP!!

12/10/2018 Monday
WU: AssaultBike 15 Cal.
2 rounds
10 cradle-rocks
10 PVC Pass-thrus
10 push-ups
10 thrusters w/bar

Strict Press / OVH Squats
45-55-65 5x Strict Press
65-75-85-95 sets of 5 OHS, 1x@105lb

WOD:
AMRAP 15:
60 Double Unders / 120 SU
30 Wallballs (20/14) / Sit-ups for me
15 Deadlifts (225/155 / @165lb
Rounds and Reps
4 +2 Felt Good!!
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Old 12-11-2018, 04:11 PM   #13115
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Simple and Sinister Program
100 kettlebell swings - 9:17 -sets of 10 -35, 44, 53, 62, 70, 70, 70, 70, 70, 70#
10 Turkish get ups - sets of 2 -35, 44, 53, 62, 70#
All done in 15:35
Afterwards I completed 2 get ups with 88# (one with each arm). Right arm felt really good. My left was harder. I dropped the kettlebell on the way down on my left arm.

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

Keep up the good work everyone!
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Old 12-11-2018, 05:43 PM   #13116
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, Nice job on that AMRAP!

Tim, that Simple and Sinister WOD looks brutal! Way to go!! Be careful about dropping those KBs!!

WU:
800 m 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
12 20" Alternating Step Ups
10 Push Ups
10 Pull Ups
10 20#Box Jumps
33 Burpees (Yay! Burpees!!)

WOD:
For TIme:
Row, 2 km
50 Wall Balls, 14 lbs, 10 ft
Row, 1 km
35 Wall Balls, 14 lbs, 10 ft
Row, 500 m
20 Wall Balls, 14 lbs, 10 ft

22:30

The first round took around 12 min. The 2nd took Almost Seven min. This was supposed to take around 20 min. So I don't feel to bad about it.

Evening:
1.14 Mi Dog Walk
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Old 12-11-2018, 06:06 PM   #13117
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-My post sounds like I dropped the KB on my arm. I did not. I dropped the KB to the floor while lowering down to the floor. An 88# KB dropped on one's arm would be catastrophic. Sorry about the unclear post.
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Old Yesterday, 04:33 PM   #13118
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 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 35#
10 pronators
3 rounds

Simple and Sinister Program
100 kettlebell swings - 53# 4:54
10 Turkish get ups - 53#
All done in 9:35

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)

I just sold my 20+ year old Schwinn Air-Dyne. I kind of hated to see it go. But I have upgraded to a Rogue Echo Bike. I have to wait until Christmas to use it though.
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Old Yesterday, 04:39 PM   #13119
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Tim- Looking GREAT on the Turkish Get-ups!! Way to go

12.11.2018 Tuesday
work up to a moderately heavy power snatch
Everything felt heavy today.... 65-95lb

WOD:
5 Rounds:
AMRAP 4:
Run 2 Laps
1 Round of "Cindy"
Max Power Snatches (115/80) / 75lb for me
2 Minutes Rest Between

I hit 41 reps
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Old Yesterday, 06:06 PM   #13120
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, If it was me, that KB would have dropped!! Nice on the Simple and Sinister! You sound like that Pelaton commercial!

Patrick, Way to go on that AMRAP!

At Base Globo:
WU:

.555555556 mi run Had to avoid a bat buzzing the track!
10 Single leg Jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (got 5)
10 Leg Swings on Each leg in both directions
12 Alternating leg 20" step ups
2 rounds of Cindy
10 20" Box Jumps

WOD:
Deadlift 10-10-10-10-10 :
135 lbs (10), 185 lbs (10), 225 lbs (10), 225 lbs (10), 275 lbs (5), and 225 lbs (5)
This was tough! The 135# & 185# went ok, but 225 was brutal and I could not pull more than 5 on the 275#. I was able to do 275# 10, but not after doing 10 each of 135, 185 & 225!

Evening:
1.14 mi Dog Walk
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