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Old 04-16-2018, 10:36 AM   #12811
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work folks!
Sat 14 April
Lying leg raise - "hanging from bar shrug's"
10reps -> 5reps
5 rounds
Db alt upright row:
12kg db's (ca27lbs)
10,10,10,10,10reps
St alt shoulder presses:
12kg db's:
5,5,6,8reps
24kg Kb's:
3,3reps
Pullup underhand grip:
Slow 30sec up x2
Slow 30sec down x2
Pushups
5,5,5,5,5reps

Mon 16April
Bicykling around neighborhood with kids
for some 40minutes and when came home
Kb pullover (lying on floor) -> pushup hand release shoulder squeeze (hold to count to five)
8kg kb: 10,15,20reps
16kg (one pood)kb: 10,15,20reps
24kg kb: 5,5reps
After each pullover directly 5reps shoulder squeezes
EMOM
Kb swing 5/24kg
1pullup with xtra 8kg kb
11min.
These pullovers has been really good for stiff shoulder. I have done those lately, at home like today with Kb and when at gym for warmup exercise with dumbell, really opens the range of motion. Sometimes pullover,some times pullover and press exercise. Both are good.
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Old 04-16-2018, 04:52 PM   #12812
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, Nice WODs! Those KB pull overs look interesting. I might try them out!
1 mi dog walk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 LBS
Śhoulder press:
5 @ 85#
5 @ 100#
7 @ 110#
5x10 @ 65#
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Old 04-17-2018, 03:10 PM   #12813
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Floor Press x 6 reps 53, 53, 62, 62#
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Ring Rows x 10 reps
Rest 45 seconds

B.
5 sets each of:
20 Kettlebell Swings 53#
20 Push-Ups
8:26

1 strict ring muscle up
20 Flexbar wrist extensions
couch stretch
5 rounds
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Old 04-17-2018, 04:55 PM   #12814
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, Nice job on the WOD and MU!

WU:
500 m row
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 Pushups
1,2,3,4,5 Pullups with a 30 second test between sets
10 Burpees (Yay! Burpees!)
Burgner warm-up
75#, 65#, 45# Snatches I could feel my shoulder!!


WOD:Sprint
7 Rounds:
200 m Sprint
5 45# Snatches

15:39

The sprints were tough. As long as I could keep my form, my shoulder didn't hurt. Gonna have to do shoulder rehab...

Evening:
1 mi run
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Old 04-18-2018, 09:11 AM   #12815
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

4.17.2018 Tuesday

WOD:
AMRAP

4 Rounds: Count Calories
4min on Clock:
15 WallBalls (18#)
30 Shoulder to overhead (65#)
Max Calories on Rower (Sub Assault Bike)
Rest 2min. b/t rounds

Tuffer then it looks, only got 14
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Old 04-18-2018, 06:28 PM   #12816
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, that looks like one serious AMRAP! Nice job!

WU:
.5 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
1,2,3,4,5 Pullups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)

WOD:
25 min AMRAP:
20 Pushups
30 AbMat Situps
40 cal row

4 Rounds + 20 Pushups + 30 Situps + 2 cals
412 reps

I wanted to do 5 min/round. That didn't happen. Rowing was the longest part of the rounds.

Evening:
1 mi dog walk
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Old 04-19-2018, 04:17 PM   #12817
Tim Babcock
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Re: Over 50 Crossfitters Sign In

A very short warm up:
A few get ups with light weight.
A few KB snatches with 35#

20 kettlebell swings 53, 53, 53, 53, 62#
1 TGU each side 53, 53, 53, 53, 62#
5 rounds

1 hexbar deadlift 225#
deep squat hold
5 rounds

Heading to New River Gorge for a climbing trip with friends. Time to get some sun and forget about work for awhile.
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Old 04-19-2018, 06:15 PM   #12818
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, Nice work! Have fun climbing! It's supposed to be nice this weekend!

1 mi dog walk
10 Burpees (Yay!Burpees!)
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Gobblet squat
Back squats:
3 @ 190#
3 @ 215#
11 @ 245#
5x10 @ 135#
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Old 04-20-2018, 09:28 AM   #12819
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Good Work Gents!! Tim have fun, ignore work this weekend!! I know I need to do the same!!

4.18.2018 Wednesday
3 Rounds:
Run 400m
80ft. Handstand Walk (across gym is 20' so 4 times across)
bear crawl 5 times.
tried to practice Handstand walk, cant do it like I did in my pole-vaulting days at 19-21 yrs. old. We ran the 400M hard. 1:15 and less!!

WOD:

27-21-15-9
Burpee
Pull Ups

did it RX, lots of pull-ups 14:37, kids were getting done in 8-11min.

4.19.2018 Thursday-
WU: RUN 400M then
10 PVC Pass thurs
15 air-squats
10 Dips
20 Lunges
50 Sit-ups

Deadlift

Build to a Heavy Set of 2
Followed By…
3 Sets of 7 @ 80% of the above load.
Got to 285lb 2x, then did 300lb 1x, Been like a year since I hit the 300lb mark.

WOD:
3 Rounds For Time:
15 Toes to Bar
9 Hang Power Cleans (165/115) 95lb for me
20 Kettlebell Weighted Walking Lunge

Lunges Completed with (2) 53/35 Kettlebells:
Round 1 – Farmers Walk (By Sides)
Round 2 – Front Rack Walk (Shoulders)
Round 3 – Overhead

OV Head lunge was tuff, I pulled in the top of my right Quad with 2 lunges to go. Sore today...........
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Old 04-20-2018, 01:10 PM   #12820
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work men!
Fri 20 April
Bike:
5min
C2row:
10min - 2295m
Wall ball 9kg (20lbs) ball:
10,10,10,10,10reps
French press
15/barbell
40kg: 10,10,10reps
Ez bar curl:
20kg: 10,10,10reps
Overhead pulley tri ext:
15/20kg
40kg: 10,10,10reps
Monkey bar ca20ft
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