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Old 03-13-2018, 11:06 AM   #12751
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

I gave 18.3 RX a go, very humbling, only got 40.
3.12.2018 Monday
WU: Run 400M the 4 rounds Tabata
Air-Squats
Push-ups
Sit-ups

5 x 3 Front Squat 5 x 3
went lite 95-115lb

8 Min Emom
3 Power Clean plus 1 Push Jerk
worked up to 105lb.

WOD:
3 CONSISTENT rounds at 95% effort:

12/10 cal Row, Bike or Run 1 Lap
12 wall balls
7 burpee box jumps overs 24/20
10-15 HSPU / DB Press
rest 3 Minutes

Bike 2 rounds, rowwed 1. 16:41
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Old 03-13-2018, 11:52 AM   #12752
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Fri 9 March:
Bike - 15min
Practiced snatch
5reps: barbell, 30kg, 40kg
Hang snatch -> c2row 500m
5/40kg (88lbs) - 2:16min
5/40kg - 2:11min
5/40kg - 2:11min
5/40kg - 2:14min
Pulldown
40kg: 10,10reps
30kg: 10,10reps
Pulley rope tricep extension
20kg: 10, 25reps

Mon 12 March:
18.3.
Not anything for my knees with the ropejumping
I did few single-unders just to submit something.

Tue 13 March
Kb one arm floorpress
8kg: 10,10,10reps
Kb french press
8kg: 10,10,10reps

Hanging leg raise -> pushups
15reps -> 15reps
15reps - 15reps
15reps - 15reps
15reps - 15reps
" Core press" (Holte similarity)
6,6,6,4,6 reps (count to 3at hold position)
Hammer curls
12kg (27lbs) 10,10,10reps.
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Old 03-13-2018, 03:09 PM   #12753
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

One-legged Romanian Deadlift x 5 reps each legs 35, 35, 35, 44, 44# KB
30-60 seconds
Ring Dips x 6 reps
30-60 seconds
Plank x 45 seconds w/50# sandbag on back (tough!)
30-60 seconds
5 rounds

10 swings + 10 push ups EMOTM for 10 minutes 53# kettlebell

1 strict ring muscle up
20 Flexbar Wrist Extension
Deep squat hold
5 rounds
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Old 03-13-2018, 06:22 PM   #12754
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim and Patrick, great WODs!! Good luck on that 18.3 Rx!

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
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
A wall walk, 6 side handstand walks, 6 side handstand walks back, wall walk

WOD:
Bench Press 5-5-5-5-5
45#(5)-115#(5)-135#(5)-155#(5)-175#(5) My shoulder hurt! 50# DB incline bench press

Evening:
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squats:
5 @ 265#
3 @ 300#
6 @ 335#
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Old 03-14-2018, 05:01 PM   #12755
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
1mi run
50 SUs
10 Single leg jumps on each leg
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups Archer style
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
Clean & Jerk 3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135(3) PR!

Evening:
1 mi dogwalk
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Old 03-14-2018, 08:22 PM   #12756
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Nice Work Gents!!! Bill good work on the C&J.
3.13.2018 Tuesday
WU:Run 400M then
60Sec Plank
10 Air-squats
60Sec left plank
10 sit-ups
60Sec right Plank
10 Push-ups
60Sec back plank

1 x 1 Back Squat
In 5-10 Reps work up to a heavy single
hit 205lb, first time I've hit that weight in about 18mo.

Bent Over Barbell Row 3x5
worked to 95lb

WOD:
Complete as many rounds as possible in 8 mins of:
5 Deadlifts, 225/125 lbs / 185lb.
10 Hand Release Push-Ups
15 Air Squats

5rd + 5
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Old 03-15-2018, 12:19 PM   #12757
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work gents!
Tim, planking with 50lbs on your back!!
Amazing!! And very impressive emom with swings and pushups!
Thu 15 March
Overall warmup moves
C2row
5min - 1164m
Pulldown
40kg (ca 90lbs):
10,15,20reps
Romanian deadlift -> C2row 500m
10/60kg
5/100kg - 2:07min
5/130kg (286lbs)- 1:55min
3/160kg (352lbs) - 1:57min
3/160kg - 1:58min
3/160kg - 2:07min
5/60kg (132lbs)
5/60kg

Pulldown -> Lying french press
15/40kg - 15/35kg
15/40kg - 15/35kg
15/40kg - 15/35kg

Streching!
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Old 03-15-2018, 03:11 PM   #12758
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Thanks Jan! My abs were sore after that one. Keep up the good work!

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

TGUs x 2 reps 35, 44, 53, 62, 70#
30-60 seconds rest
One-Armed Kettlebell Presses x 5 reps 35#
30-60 seconds rest
Ab Wheel x 10 reps
30-60 seconds rest

15 kettlebell swings 44#
5 goblet squats 44#
5 push ups
10 rounds
13:53
Always a tough one.
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Old 03-15-2018, 04:57 PM   #12759
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Wow guys!! Awesome stuff!


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 Archer Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
4 1 mi bike rides
4:09, 4:25, 4:14, 4:29

A different WOD!

Evening:
1 mi dogwalk
10 Pull ups
10 1.5 KBS
Deadlift:
5 @ 285#
3 @ 325#
0 @ 360#
5x8 @ 190#
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Old 03-15-2018, 08:58 PM   #12760
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.15.2018 Thursday
WU: Row 400M then
10 pushups
10 situps
10 pullups
10 walking lunges
10 ring dips
10 air squats
10 ring rows
10 KB swings @ 35lb
10 Ring push-ups
10 DU attemps

WOD: Not scored
2 rounds at Recovery Pace
1000m Row/800m Run/2k Bike
30 KB Swing 35/26
10 Ring Push-ups (feet elevated to even with rings)

Watched 18.4 work-out with a bunch of folks
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