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Old 05-15-2018, 03:19 PM   #12851
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#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

5 sets of:
Hexbar Deadlift x 1 reps
45 seconds rest
KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
45 seconds rest
Ring Rows x 5 reps
45 seconds rest

Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 5.5
6 rounds next time.

11 minute Rice Bucket Routine
VooDoo Flossing on Elbow

My elbows are flaring up again, especially my right.
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Old 05-15-2018, 04:00 PM   #12852
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Hey Gents- I haven't posted in a while, work is crazy and sucks...... and I think I tore a muscle in my right leg. Anyhow I have been working out SCALING it big time.... No leg work for me a ton of Pull-ups

5.14.2018 Monday
WU: Bike 600M

Did a a few air-squats and a few front squats with the bar and went up to 60lbs

WOD 4 Rounds
10 strict press
12 strick pull-ups

11:35
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Old 05-15-2018, 04:47 PM   #12853
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Tim Babcock View Post
...Bill-Beach volleyball sounds like fun!
Tim, It was!!! Hadn't played it in years. Been way too long! Boy, I missed it!

Nice work guys!!

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

WOD:
Helen:
3 RFT:
400m run
21 1.5 Pood KBS
12 Pullups

14:28

I did the first run under 3 minutes. Unfortunately, I couldn't keep up that pace. Did this slower than I'd have liked, but faster than my last attempt!

Evening:
1 mi dog walk

10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
Back squats:
5 @ 110#
5 @ 135#
5 @ 165#
3x10@ 135#
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Old 05-16-2018, 10:17 AM   #12854
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

5.15.2018 Tuesday
WU: Bike 600M then 2 Rounds
10 banded pass-thur's
10 air-squats
15 cradle-rocks

10 Rounds:
w/ a Partner
100 Single Unders
300/250m Row / 800M Bike
*Alternate full rounds with your partner*

19:55

WOD:
AMRAP 10
5 D-Ball or Sandbag over shoulder (90/60)
15 GHD sit-ups / 25 Sit Ups

5 rd's, did sit-ups and 90lb D-Ball.... heavy
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Old 05-16-2018, 04:55 PM   #12855
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work Patrick!

1 mi dog walk
10 Burpees (Yay! Burpees!!)
Back squats:
5-5-5-5-5

135#(5), 185#(5), 225#(5), 245#(5), 255#(5)

Why do I do back squats two days in a row?
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Old 05-17-2018, 12:01 PM   #12856
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Welcome Back Patrick.
Nice work fellas..

Wed 16 May:
Only foamroll and some strech

Thu 17 May;
SitUps:
15,15,20,20,15,15reps
Kb standing "pullover":
I did press the Kb up from chest, lower it as negative part of tricep press to the behind of head and from there pullover it over head back to chest.
Actually quite ok movment.
8kg Kb: 10,10reps
16kg : 10,10reps
5/24Kg->10/16kg
Pullups:
20sec rest between pullups:
2,3,5,4reps
Kb swing:
10/16kg
Then i did "kb swing ciriut" first set 15/16kg second 10/24kg and third 5/32kg =1 round. Exatly 1 min rest between sets. 5rounds
Total was 3200kg (3,2tons) of swings in just under 20min
Shrugs with Kb's
24Kg: 10,10,10reps
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Old 05-17-2018, 04:17 PM   #12857
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 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
KB Press each side 35#
Goblet Squat 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

1 Hexbar Deadlift @ 245#
3 KB curls lowering only 35#
Reverse wrist curls x 10 reps 25#
5 rounds

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

Afterwards I ate dinner and then mowed the lawn. I'm tired.
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Old 05-17-2018, 05:40 PM   #12858
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, That KB pull over sounds interesting. Do you try to keep your upper arm straight up as you lower the KB behind your head? Mine tends to shift to the side. Nice KB work!

Tim, I usually prefer doing a WOD to mowing the yard!! Nice WOD!

I took a running class. Found my cadence is a little slow and I need to lift my knees more!

Then, it was a Dead lift Challenge! Do as many body weight DLs in 60 seconds! My body weight was 215#, a "gentleman's" body weight!

I did 10 in 30 seconds and was only able to get 7 more in the remaining time! Thought I did well, but it turned to be the lowest score! (Some beasts were pulling over 50!! At least I was one of the oldest doing this! Still, it was fun!

Evening:
10 Burpees (Yay! Burpees!!)
7,6,5,4,3 Pullups
10 1.5 Pood KBS
Ğealifts (Am I crazy?!?)
5 @ 120#
5 @ 155#
5 @ 185#
10 @ 155#
8 @ 155#
8 @ 155#
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Old 05-18-2018, 06:16 PM   #12859
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
.3333 mi run
1 min on Jacob's ladder, 118 flights
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
7, 6, 5, 4, 4 Pullups
10 Burpees (Yay! Burpees!!)
10 Single leg jumps on each leg
10 Penguin clap jumps

WOD:
3000 m row
900 SUs

23:50

Got the row done in about 13 and a half minutes. It took me about 10 minutes. I was feeling sore in my hammies from yesterday!

Evening:
1.52mi dog walk
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Old 05-19-2018, 04:50 PM   #12860
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

7, 6, 5, 5, 4 Pullups
1.14 dog walk
10 Burpees (Yay! Burpees!)
10 1.5 Pood KBS
Shoulder Presses:
5 @ 50#
5 @ 65#
5 @ 80#
3x10 @ 65#
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