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Old 06-08-2016, 05:39 PM   #11701
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work guys!!

Yay! Burpees!! Patrick!
WU:
1 mi run
10x10 SUs and 1DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 Pushups
10 Pullup progressions
10 Pullups
10 Burpees (Yay! Burpees!)

WOD:
Tabata Couplets:
75# Push Press/ Pushups
75# Power Cleans/75# Front Squats
Sit-ups/Plank Holds

181 reps + 8 Plank Holds
I boogered up the count of intervals.

Evening:
1 mi dogwalk

Bench Press:
3 @ 150#
3 @ 175#
6 @ 195#
5x10 @ 110#
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Old 06-09-2016, 07:04 PM   #11702
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
500 m row
10x10 SUs & 1DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Pullup progressions
10 Pullups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

WOD:
5RFT:
15 2 Pood KBS
15 Deficit Pushups from 25# bumper plates
400m run

26:34

Did this thinking that Patrick would've run faster!!

Evening:
1 mi dogwalk
22 Burpees (Yay! Burpees!!)

Dead lift:
3 @ 240#
3 @ 275#
4 @ 310#
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Old 06-10-2016, 06:10 PM   #11703
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
10x10 SUs & 1 DU attempt
10 Air Squats
10 Pushups
10 Pullups
10 Pullups
10 Burpees (Yay! Burpees!)

WOD:
4 RFT:
5 Pseudo bear complexes (Power clean, push press, back squat, push press) @ 95#
10 box jumps, 24 in
200 run

20:04

Wishing I was Patrick during the run!

Evening:

1 mi dogwalk
22 Burpees (Yay! Burpees!!)

5 Dead lifts @ 310#

Shoulder Press:
3 @ 100#
3 @ 110#
5 @ 125#
5x10 @ 70#
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Old 06-10-2016, 07:01 PM   #11704
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great as per usual there bill

hell week is over.....52 hours at work this week....glad we live in a boom town.....

tonite at the gym....not feeling very energetic so i skipped most of the work and just did the triple carry

conan's wheel....225lbs in plate total weight 375 lbs

40' timber carry 380 lbs

40' 225 lb sand bag carry

47:32 seconds

a couple of cold wobbly pops while my wife did the triple carry and at home with a bbq steak, ceaser salad a good bottle of red wine and the basket ball game

tomorrow is another day....
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Old 06-13-2016, 06:21 PM   #11705
Cliff Miller
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Re: Over 50 Crossfitters Sign In

tonite

4 x 5 12' 20lb wall ball....those extra 2 feet sure make a difference

1 rm farmers bars 11 mat deficit dead lift 225 per side....long way down

5 x 10 belt squat 45 lb....

concetric camber bar good morning 8-8-8-8 85-105-125-135

rogue bar bent row 6x6 45lb

6 x 30 sec. elbow plank
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Old 06-13-2016, 07:37 PM   #11706
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

You are making me hungry Cliff!! Kick@$$ work there! I did 10.5 ft WBs once. They were killers!
WU:
1 mi run
10x10 SUs & 1 DU attempt
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 AbMat Sit-ups

WOD:
1RM DL
135#(5)-225#(3)-315#(1)-345#(1)-365#(0)-365#(0)-365#(1) !!
Then...
3RFT:
500 m row
15 Thrusters @ 95#
15 over the bar Burpees (Yay! Burpees!!)

22:27

The rows were the easy part. Burpees were the choke point! Yay! Burpees!! I was stoked about the 365# DL. It seemed easy!

Evening:
1 mi dogwalk

22 Burpees (Yay! Burpees!)
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Old 06-14-2016, 09:15 AM   #11707
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

OK Gents I'm Back. Got my daughter married this past weekend, what a wonderful wedding and Party!! We know how to throw a Party!! So Happy for the kids!!

Cliff- Wow 12ft WB.... Nuts!!! Great work.
Bill- Nice DL. Its been a while since I tried a heavy dead. Keep up the great work.

June 13, 2016 Monday

WU:
Run 400M- 2 Rounds
10 Air-squats
20 Sit-ups
30 DU / 90 SU. SU for me....

Back Squat:
8@ 105, 5@ 135, 5@155, 5@ 140

EMOMx10: 1 Squat Clean
2@75, 2@85, 6@95... Stopped at 95 when I felt a tweek around my knee.


2. “Harley Love”
6 RFT:
13 Thrusters, 95/65 45Bar for me....
14 Pull-Ups / Ring Rows and then increase pull-up with each round. 1, then 2, then 3..... up to 6.

16:59
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Old 06-14-2016, 05:44 PM   #11708
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Congrats Patrick!! Best wishes to the newlyweds! Nice work there! Watch those knees!!

WU:
1 mi run
10 x 10 SUs & 1 DU attempt
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Chinups
10 Burpees (Yay! Burpees!!)

WOD:
Death by Back Squat, 220# (thankfully I've lost some weight!)
Then
Death by Pullups

Got 22 min on the Back Squats
And 8 mini + 7 Pullups

Evening:
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Back Squat: (What was I thinking!)
5 @ 220#
3 @ 250#
10 @280#
5x10@ 145#
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Old 06-15-2016, 12:08 PM   #11709
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

June 14, 2016 Tuesday

WU: 2 rounds
30 lunges
20 push-ups
10 Rings rows

1. Strength (Deload Week)
Deadlift and Bench Press
5 @ 40%
5 @ 50%
5 @ 60%

Bench Press / went lite
5@65, 5@75, 5@85, 5@95

Dead-lift
5@135, 5@155, 5@185

WOD: 3 rounds for time
Run 400m
12 Deadlift 225/185 145 for me.
21 box jumps

11:39
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Old 06-15-2016, 06:36 PM   #11710
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work as usual guys

tuesday went to gym for a quick sled pull, some good mornings and concentric zerker squats

then ... the last test of metal (www.testofmetal.com wfs) organizers meeting....calling it quits saturday after 23 years and shutting the entire race series down this year.....going to be a weird next couple of few days....

tonite at the gym

speed bench

1 rm mega bow bar w/2 set 5/8" chain 180lbs of plate 5 lb p.r.

4 boards of death 20-20-20 95-115-135

rogue fat grip bent row 4 x 10 55lb

1 1/2 dbell bench press 8-8-8 35-45-55

one arm row 8-8-8 45-55-60

keep up the hard work and i will be back posting sometime early next week.
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