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Old 05-18-2017, 06:05 PM   #12321
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, I feel your pain on the split jerks! Nice WOD!
Jan, Were the dips wearing body weight? Even if not, that's still a brutal WOD! Great job!

Went to the base Fitfest and took a running class. It was mostly based on ChiRunning, but it was a good refresher. Afterwards, I asked one of the instructors about my knee issues. She told me to do an air squat. When I did, she said, "It's DEFINITELY NOT your form!"

1 mi dogwalk
10 Pullups
10 Burpees (Yay! Burpees!)
10 1.5 Pood KBS
Dead lifts:
5 @ 135#
5 @ 170#
5 @ 205#
3x8 @ 170#
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Old 05-18-2017, 08:22 PM   #12322
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@Pat - Nice to have you back!

5/17 Mountain bike ride on Gold Camp Road. 8.7 mile climb (over 1600' gained) with ride topping out at 9056' elevation. Made it to the top in 1:46. The ride back down was fast and a blast. Definitely made the climb worthwhile.

5/18
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X8:00 (245 reps)
Pull-ups 12, 9, 7
Farmer's carry 155# x30 yds
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Old 05-18-2017, 08:58 PM   #12323
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

5.18.2017 Thursday

WU: Run 400M then 3 Rounds
5 Pull-up
10 Push-ups
15 Air-squats

Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets

3@135, 2@ 155, 1@ 165, 3@ 160, 2@ 165, 1@ 175. Been a while since I got 175lb

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg) 53lb for me
20 Wall Ball Shots (20/14 lbs) 16lb for me

3rds. + 9 When I was in round 2 I thought I'd never make into round 3!! I wasn't feeling this one.
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Old 05-19-2017, 06:38 PM   #12324
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Alden, That bike ride sounds awesome! Great job on the farmers' carry!
Patrick, Way to go on those back squats and the the AMRAP!!

WU:
500 m row
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 Superman pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Claudia:
5 RFT:
20 60# Russian KBS
400 m run

~18 min (watch stopped during the 3rd round... )

Pretty close to the last time I did this!

Evening:
1 mi dogwalk
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Old 05-20-2017, 06:27 PM   #12325
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Neighborhood flower planting this morning; we dodged several rain showers!

1 mi Dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 55#
5 @ 75#
5 @ 85#
3x10 @ 70#
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Old 05-20-2017, 07:44 PM   #12326
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill- That Claudia looks tuff! Good Job. I could use a good rain shower here to knock down the pollen from my pine trees!!

05.19.2017 Friday

WU: 3 rounds
run 1 Lap
20 Sit-ups
30 Sec Cradle-rocks

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Did Ring MU work, did some handstand walking with a "guide" As a guy 53 I cant seem to get the handstand walk like I did at 16-20 yrs old.

WOD:
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

16:22 did 30in Box, but did step ups...... legs were shot from yesterday
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Old 05-21-2017, 03:29 PM   #12327
Alden Hingle
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Re: Over 50 Crossfitters Sign In

5/19
WU: 1 mi dog walk; row 1km
Workout:
KB swings 45# X3X10
Half get-ups 25# X20/ 35# X10
Walking lunges BW, 20, 40 X20 yards
Goblet squats 35, 45, 55, 65, 75 X15

5/20
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X3X(1-4)/ 35# X2X(1-5) (120 reps)
KB swings 35# X9:00 (266 reps)
Pull-ups 13, 8, 6
Farmer's carry 155# X30 yards

5/21
1 mi dog walk
Mountain bike ride; Cheyenne Mtn State Park. 9.2 miles; 1040' climbing; ride average 6.8 mph.
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Old 05-22-2017, 07:04 PM   #12328
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, On a hot humid Friday afternoon, Claudia was tough! But, I clipped almost 3 minutes off my last attempt about a month ago! Nice stuff on that EMOM and WOD! (Yay! Burpees!!)

Alden, Way to go on the WODs and that bike ride.

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
1, 2, 3, 4, 5, 6 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Coe (scaled):
10 RFT:
10 Thrusters, 65#
10 pushups

12:21

My knee and shoulder were talking to me on this one! I got the 1st five rounds done in under 6 min. Slowed down on the back end.
Then I helped the gym staff tear up the floor in our old room. Turns out that it was an old handball court and the floor was built on furring strips! It's a wonder we didn't do more damage to it!!


Evening:
1 mi dogwalk along with the wife
10 Pullups
10 1.5 KBS
10 band pull throughs
Back squats:
5 @ 185#
5 @ 215#
5 @ 240# My knee said "No More!!!"
5x10 @ 140#
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Old 05-23-2017, 11:11 AM   #12329
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Bill, the dips were only bodyweight, no bodyweight amount of xtra weight, would be great to have some 200lbs hanging from the waist.
I have a friend who has done the Finnish record in weighded dips, one rep with 175kg (ca385lbs)weight hanging from waist in a dipbelt.
Video can be found in youtube, did it on a tv-program.

Mon 22 May:

Sit ups:
10,10,15,1515,15 reps
Hang snatch:
5/6kg db 10/6kg db 10/12kg db
10/16kg Kb(one pood)
24kg Kb (1,5pood): 5,5,5,5reps
PullUps (underhand grip)
6,6,6,6,5reps
PushUps:
10,10,10,10,10reps.
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Old 05-23-2017, 01:49 PM   #12330
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Wow Jan- Dips with weight!!! I guess that is no worse then weighted pull-ups which I do from time to time

5.22.2017 Monday

4 x 5 Dead 4 x 5

Score Type:: Total Weight 5 @ 185lb 4x

4 sets of:
Deadlift x 5

WOD:
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

12:58 RX Been a long while since I was able to do a WOD at RX.
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