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Old 06-26-2017, 09:33 AM   #12381
Cliff Miller
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Re: Over 50 Crossfitters Sign In

nice work as usual guys

Patrick....that's cause the heat wave ended up here....low 30's both Saturday and sunday

alden.....gotta love having fun on two wheel's eh.....those 2 days sound like a blast

Saturday.....worked on the wife's "she shed" got doors and windows framed in and almost installed....

yesterday

speed bench, 2 board bench, bamboo bench, skull crushers and then a hike into tricoonie mountain http://squamishhiatus.com/squamishhi...ouni-peak.html (wfs) we were in the snow for the whole time except the first ten feet of the trail.....3.2 km each way.....what a great way to spend a sunday
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Old 06-26-2017, 11:15 AM   #12382
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

6.24.2017 Saturday
WU: RUN 1 Lap then 3 Rounds
10 Goblet squats
15 Air-squats
8 Push-ups

12 EMOM C&J
Worked up to 135lb, failed at 145lb.

WOD: 2 Man Partner
50 Push Press
50 Dips
RUN 400M
50 Clean's
50 T2B
RUN 400M
50 Press OVH
50 Pull-ups

There was a 25Min time cap, we ran over but finished it!!
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Old 06-26-2017, 05:50 PM   #12383
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff, Snow in June?!?
Great work guys! Especially on that partner WOD Patrick!!

WU:
1 mi run
10 10 SUs with a DU attempt (Got 7)
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
1, 2, 3, 4 Pullups

WOD:
Hansen: (scaled)

5 rounds (I did 2):
30 2 Pood KBS
30 Burpees (Yay! Burpees!!)
30 GHD Sit-ups

19:07

This one was tough!

Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 205#
5 @ 235#
5 @ 265#
5x10 @ 145#
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Old 06-26-2017, 09:23 PM   #12384
Cliff Miller
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Re: Over 50 Crossfitters Sign In

nice work on the partner wod there patrick

bill.....there is an amazing amount of snow left up in the mountains here. it was an hour drive my front door to the trail head. when we got up to the lake there was at least 6 feet of snow still up there and there was still another 500 or so feet to the peak so it was more than likely even deeper higher up

tonight

row 3,000 m

+2" belt squat 8-8-8-8 45-90-115-125

large green band good mornings 100

my legs were trashed so i took it easy at the gym

30 minute dog walk to end the evening
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Old 06-27-2017, 05:21 PM   #12385
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Wow Cliff, that's a lot of snow!! Nice job on the row and squats!

WU:
1 mi run
10 10 SUs with a DU attempt (got 8)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups

WOD:
3 RFT:

15 cal row
12 power snatches @ 95#
9 Burpees (Yay! Burpees!!)

17:07

I had to keep moving on this one, which was tough to do.

Evening:
1 mi dogwalk
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Old 06-27-2017, 10:15 PM   #12386
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work folks!!

Tue 27June

Only C2 rowing:
30min -6714m

Some of you have heat, somewhere snow, here in southern Finland the summer has not really begin yet...few really summer days last couple of weeks some 12-17degrees celsius at days, some 5-10degrees less than it could be...some rain, otherwise ok weather...
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Old 06-28-2017, 09:13 AM   #12387
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

6.27.2017 Tuesday
WU: Run 400M then 3 Rounds
10 PVC passthrus'
10 PVC OVH squats
10 Pull-ups
10 V Sit-ups
10 AIR-Squats

The WU was enough to get you going today!!!

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Started at 55lb then progressed to 100lb on 1 REP Sq. Snatch. A new PR for me. I had done 95lb. like 2 years ago.

WOD:
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell

I got 3+16. @75lb The OVH squats worked me!! Did all 6 on each Set. This was a SNATCH day for sure!!
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Last edited by Patrick Tonge : 06-28-2017 at 09:33 AM.
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Old 06-28-2017, 05:58 PM   #12388
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, Looks like you've got similar weather to what we're seeing. Nice job on the row! I hate doing it for that long!!
Patrick, your WU is a serious WOD!! Awesome stuff!!

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 Pushups
1, 2, 3, 4, 5 Pullups

WOD:
12 min AMRAP:
9 DB Deadlifts @ 60# DBs
6 Burpees (Yay! Burpees!!!)
3 DB Power Cleans @ 60# DBs

5 rounds

60# was something else! Even the DLs were tough! I think I banged my right wrist on the last round!

Evening:
1 mi dogwalk
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Old 06-28-2017, 08:46 PM   #12389
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

WOW Bill that DB work looks tuff.

6.28.2017 Wednesay
WU: RUN 400M then
10 Forward leg swings each leg
10 Lateral leg swings each leg
10 Lunges
10 Push-up
20 Air-Squats

Bench Press 3 sets of 10
10@ 45lb, 10@ 75lb, 10@95lb

Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and thenů
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs

Rest 4 minutes, and thenů
Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike / Run 1 Lap
12 Push-Ups
3+304M, 5+4, 4+1Lao
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Old 06-29-2017, 07:24 AM   #12390
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work as usual guys.....some tough workouts for sure

last night

bow bar 1 rm 240 lbs 5 lb pr

angle grip bench press 8-8-8-8 135,155,165,185


rope push downs 4 x 12 17 kg

o/h rope extension 100 12 kg

catered a open house party at my place of work for the local chamber of commerence members.....ended up talking to a 68 y.o. lady with a buddy of mine and am pretty sure we convinced here to at least try the 6 foundations classes that crossfit squamish offers.....pretty cool to see her so excited about trying crossfit out
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