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Old 03-18-2019, 10:44 PM   #13231
Helen M Brennan
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Re: Over 50 Crossfitters Sign In

19.4 55+ rxd. tiebreak 8:16 and a few seconds left to desperately try for C2B.. no luck..next year.
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Old 03-19-2019, 10:35 AM   #13232
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Nice Work everyone!! Keep it up.

3.18.2019 Monday
WU: Run 400M then 3 Rounds
5 PU
10 Push-ups
15 air-squats
60 SU between round

Spend 5-10 minutes working on rope climb technique

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 5 reps @ 55%
*Set 2 5 reps @ 65%
*Set 3 3 reps @ 75%
*Set 4 2 reps @ 85%
*Set 5 2 reps @ 90%
95-155-lb

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats) / 24 Air Squats

Run across the gym for the hspu to pull ups, its extra conditioning.
Do quality negative hspu or db press. as the scale.
use a band or quality negative pull ups
Do double air squats. Don't do "bad" pistols, protect your knees.
Rounds and Reps

Got 5 rds- Did DB Press and pistol work with a band
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Old 03-20-2019, 10:57 AM   #13233
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.19.2019 Tuesday

WOD:
"The Prince"
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row or Bik

63SU, 75lb Thruster. 19:19

WOD2:
Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold or hollow hold
:20s Hip Extension Hold or superman hold
Not Scored
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Old 03-20-2019, 03:22 PM   #13234
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

7 goblet squats/7 Bulgarian Goat Bag Swings 35, 40, 45#
10 thoracic bridges
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 50#
30 seconds rest
DB Bench Press x 5 reps 50#
30 seconds rest
DB Row x 5 reps 50#
30 seconds rest

B.
Treadmill 6.6 mph, 5% incline
60 second run
60 second rest
5 rounds

Hotel workout.
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Old 03-20-2019, 06:01 PM   #13235
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff guys!!

Patrick and Helen, nice job on 19.4!!

17 Mar:
62 Burpees (Yay! Burpees!!)
1.14 mi Dog Walk
Finished another orbit of the Sun. Birthday Burpees are becoming a real WOD! (YAY! BURPEES!)

18 Mar:
WU:

400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 TRX Face Pulls
10 Air Squats
10 Frog Holds
10 Push Ups
Burgner Warm Up

WOD:
Open 19.4 (60+ Scaled):
For Total Time:
3 Rounds:
10 Power Snatches (45/35)
12 Bar Facing Burpees

- Rest 3 Min -

3 Rounds:
10 Jumping Chest to Bar PU
12 Bar Facing Burpees
12 Minute Time Cap, Including the 3 minute rest

67 Reps Time Capped
Completed the 1st part in 8:59. The 1st two rounds were done over 3 min, so I had to push it on the 3rd Round!

Evening:
1.14 mi Dog walk

20 Mar:
1.14 mi dog walk

33 Burpees (Yay! Burpees!!)

1.38 mi Dog Walk

Power Clean : 5-3-3-1-1-1 :
95 lbs (5), 115 lbs (3), 135 lbs (3), 140 lbs (1), 145 lbs (1), and 150 lbs (1)

Felt my shoulder on the 95# but it went away as I kept working!
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Old 03-22-2019, 08:02 AM   #13236
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3 Ladder
Sumo Deadlift
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:36
20 calories 2:48
30 calories 5:54
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

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

Good work everyone!
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Old 03-22-2019, 08:54 PM   #13237
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.22.2019 Friday
OPEN / 19.5 55+
33-27-21-15-9 reps for time of:
Thrusters
Chin-to-bar pull-ups

M 65 lb.
F 45 lb.

Time cap: 20 minutes

Tuff one I got 144
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Old 03-23-2019, 07:40 AM   #13238
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Kettlebell Arm Bars x 3 reps 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
2 TGUs (1 each side) 35, 44, 53, 62, 70#
5 rounds

B.
E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
5 Push Ups
10 rounds

C.
10 Minute EMOM
15 Double Unders

Nice job on 19.5 Patrick. It looks brutal.
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