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Old 02-27-2018, 07:24 PM   #12731
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice AMRAP Patrick!! Watch that back Tim! Been there, done that!

WU:
.46 mi run
1 min on Jacobs Ladder, 120 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
1, 3, 3, 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

WOD:
2000 m row

9:09

I did this on one of the Base Globo rowers, not a C2. It felt different and the seat seemed to stick. Almost 20 sec faster than my last attempt!

Evening:
1 mi dogwalk
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Old 02-27-2018, 10:16 PM   #12732
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

2.27.2018 Tuesday
WU: 2-ROUNDS 6 Minutes
45 sec. SU/DU
15 sec. rest
45 sec. shuttle runs
15 sec. rest
45 sec. lunges w/hands locked over-head

10min. Clock:
Every :30sec.
1 Power Snatch
*Build in weight each set or hold a challenging weight across all sets*
Worked to 85lb

WOD:
For Time:
40/32 Cal. Assault Bike Calories / I row'd 40 Cal.
then...
2 Rounds:
20 Pull-Ups
40 Deadlift (155#)

17:58 DL were tuff, I never would have made it @ 185lb.
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Old 02-28-2018, 10:59 AM   #12733
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work boys

Tue 27feb.
Some strech and mobility, felt good. Again, too seldom do i skip a workout and just do some rehab work...

Last three days some nice -20C (ca -2F) here at mornings and to mid-days before warming up to -13-15C...
Wed 28 Feb:
Some allaround warmup
Kb swing
8kg: 10,15,20reps
16kg (one pood): 20reps
24kg : 20reps
Wod:
100 kb swing @32kg kb (2pood)
15,11,12,13,10,6,7,11,11,11
=107reps @17:12min.
Some easy strech to cooldown.
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Old 02-28-2018, 07:10 PM   #12734
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

That's a lot of DLs Patrick!! Nice job! And Jan, 100 KBS!?!?? Awesome!!

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
10 Burpees (Yay! Burpees!

WOD
7 min AMRAP:
10 95# SDLHP
10 95# Push Presses

3 rounds + 4 SDLHPs

This was hard! I got the 1st round done in under 2 min, a little longer for the last ones. I could do 135#, but couldn't turn it over to do the PPs.

Evening:
1 mi dogwalk

10 Pull ups
10 1.5 Pood KBSs
10 1.5 Pood Goblet Squats
Back squats:
5 @ 230#
5 @ 265#
11 @ 300# Not the best form.
5x10 @ 175#
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Old 03-01-2018, 11:51 AM   #12735
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Uuh, what a soreness i hamstrings, glutes and shoulders from yesterdays kb swings...

Thu 1 March
Bike 15min
C2row 15min - 3252m
Ghd situps:
10,10,10,10,10reps
Lying french press -> barbell curl
15/barbell - 10/barbell
15/32.5 kg -> 10/20kg barbell
5 rounds.
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Old 03-01-2018, 04:04 PM   #12736
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Jan-Got to love kettlebell swings. I would say if you're sore in your hamstrings and glutes and not in your back, you're doing something right.

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 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

10 Swings 53#
1+1 Get Up 53#
10 Push Ups
X5

10 Swings 53#
1 Tactical Pull Up 35#
10 Push Ups
X5

Took my time and kept an eye on my back. Felt pretty good.
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Old 03-01-2018, 05:57 PM   #12737
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, nothing like a good soreness from working hard! Awesome WOD! Tim, that's a serious WOD considering you're watching your back! Great job!!

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 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

WOD:
Double Helen:
3 RFT:
800 m run
42 1.5 Pood KBS
24 Pull ups

34:16

Wow! What a WOD! This took me over twice as long to do this one than my regular Helen time! Of course the good thing is that my ankle didn't bother me, which was good.

Evening:
1.5 mi dogwalk

10 Pull ups
10 1.5 Pood KBS
Deadlifts:
5 @ 245#
5 @ 265#
8 @ 325#
5x8 @ 190# The first set was a deficit DL. Hard!

Had my biannual doctor's check up. I'm a perfect specimen! Thanks CrossFit!
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Old 03-02-2018, 07:38 AM   #12738
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Jan- Sounds like itis Cold there!!! Bill- Wow! Double Helen!! Tim- Go easy on your back!!!

2.28.2018 Rest Day!!

3.01.2018 Thursday

WOD:
Official CrossFit Open 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Did the "scaled" version as 50lb dumbell might take me under!! I liked this WOD, thought it was easier then 18.1

18.2 in 10:10
18.2a 150lb Power Clean, I think I could have done more but didn't have enough weight around me to increase.... I did get 150lb up just as the clock ranout.
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Old 03-03-2018, 01:25 PM   #12739
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Sat 3 March:

Bike 10 min
Lat pulldown, Leg press, light Cleans, pushing the sledge with light weight as a warmup, then:

18.2
Scaled version.
10:10min
155lbs Clean.
Patrick. We had same time almost same weight, bro

Beforehand i knew the Rx would be no no for me, my knees would not like it, especially the jumping burpee...and i thought that something under 8min for squat/burpee would be a goal, but nope...My pacing was okay, but it just took that time...so i need to work more on those amraps...
And then for the clean the time just run out, i had warmed up heaviest with 180lbs...
But,this was a good workout, fun and though! Try it folks!
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Old 03-04-2018, 08:09 AM   #12740
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Good job on 18.2 gents. Working hard, but smart!

Yesterday
Bouldered at Rock Mill with Jeff. Nothing too hard. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 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.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 One-legged Romanian Deadlift X 12 reps -2 25# DBs
Station 2 Ab-Wheel Roll-Outs x 10 reps
Station 3 Inverted Ring Rows x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
12 Alternating Reverse Lunges -50# sandbag
0.25 mile Air-Dyne
16:07

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