CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 11-22-2017, 02:38 PM   #12611
Patrick Tonge
Member Patrick Tonge is offline
 
Profile:
Join Date: Nov 2015
Location: El Dorado  CA
Posts: 339
Re: Over 50 Crossfitters Sign In

11.21.2017 Tuesday
WU: Run 400M then 2 Rounds
20 lunges
20 Cradle-Rocks... these hurt after yeterdays Sit-ups!!
10 Air-Squats

10 x 1 Clean and Jerk Complex
Power Clean + Squat Clean + Front Squat + Split Jerk
10 Sets building each :90
Started @ 75lb got to 115lb.

WOD:
21-15-9
Squat Clean 135/95
Ring Dips
13:09
scaled it. 75lb and used a bandk on Dips :-{
__________________
M-53 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
  Reply With Quote
Old Today, 05:56 AM   #12612
Patrick Tonge
Member Patrick Tonge is offline
 
Profile:
Join Date: Nov 2015
Location: El Dorado  CA
Posts: 339
Re: Over 50 Crossfitters Sign In

Hoping you all had a wonderful Thanks-Giving Day!!
11.22.2017 Wednesday
WU: RUN 2 Laps
Group Stretching......

Strength
Skill Practice
12 emom
Min 1 Double/Triple Unders
Min 2 Toes 2 Bar
Min 3 Handstand/ Walk

Work up to a heavy Deadlift. Got to 235lb today.

WOD:
"Diane"
Score Type:: Total Time

21-15-9
Dead lifts,
Handstand Push Ups
DL@135lb, did DBPress@ 20lb. 6:26
__________________
M-53 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
  Reply With Quote
Old Today, 09:36 AM   #12613
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,162
Re: Over 50 Crossfitters Sign In

You too Patrick

10 Bulgarian Goat Bag Swings 44, 53, 62#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 62#
45 seconds rest
Ring Rows x 10-8-6-4-2 reps
45 seconds rest

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
EMOM for 10 minutes w/44# KBs


Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
 w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing the other
__________________
50/5'11"/165
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sign this guy up for CF John Tuitele Equipment 5 05-27-2014 06:16 PM
Roadside Sign ideas Jennie Yundt Running a CrossFit Facility 8 07-06-2008 04:00 PM
AF Equipment Newsletter Sign-up Jon Gilson Equipment 0 04-27-2007 11:36 AM
Is this a sign of supercompensation? Stephen Kichuk Fitness 4 02-01-2007 06:24 PM
CrossFit Ann Arbor's New Sign Douglas Chapman Running a CrossFit Facility 6 11-26-2006 04:22 PM


All times are GMT -7. The time now is 07:20 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.