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Old 07-18-2017, 06:35 PM   #12431
Cliff Miller
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Location: Squamish  BC Canada
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Re: Over 50 Crossfitters Sign In

great work guys!!!!!

tonight in the haze from the close to 200 wild fires burning just a couple hours north from here

box jump to 2 boxes 2 rm 32.5"

manta ray back squat 1 rm 370 5 lb pr

back steping lunge 4 x 8 16 kg kb in each hand

200 large green band good mornings

1 hour dog walk
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Old Yesterday, 09:57 AM   #12432
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Cliff- We are have some wild fires near me aswell... not too close, but the smoke rolled into our area last night.

7.18.2017 Tuesday
WU: Run 1 lap, then 3 rounds
5 pull-ups
10 lunges
15 cradle-rocks

4 x 5 Bench and Pull Ups
did Bench @95lb. 10,5,5,5 strict Pull-ups

Four sets of:
Bench Press x 5
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

WOD:
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

27:20 I was able to RX this one. Its been awhile since I RX'd a WOD. Tho, my hip is complaining.......150KB swings is a lot.
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Old Yesterday, 07:23 PM   #12433
Bill Hoogsteden
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Location: Dayton  OH
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Re: Over 50 Crossfitters Sign In

You guys are awesome!! Hope those fires out west stay away from you Patrick & Cliff!!

18 JuL:
WU:

1 mi run
10 10 SUs with a DU Attempt (got 4)
10 Leg swings on each Leg in both directions
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest
10 Burpees (Yay!Burpees!!)
Burgener Warm Up

WOD:
Snatch Balance 1-1-1-1-1-1-1 reps
45#-65#-75#-95#-105#-115#-115#

30 sec hang

Evening:
1 mi dogwalk

19 Jul:
WU:

1 mi run
10 10 SUs with a DU Attempt (got 5)
10 Leg swings on each Leg in both directions
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest
10 Burpees (Yay!Burpees!!)

WOD:
12 135# DLs
9 Power Cleans @ 135#
6 135# Push Presses

4:10

30 Sec hang

Evening:
1 mi+ Dog walk
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Old Today, 08:51 AM   #12434
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Patrick-That was a heck of a WOD you did yesterday. I may have to try that some time.

Yesterday
Bouldered at Rock Mill with Norm and Ken.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A. (17:00)
Five Sets of:
Deadlift x 1 rep 225
45 seconds
Ab Roll outs x 10 reps
45 seconds
Double Unders x 25 reps
45 seconds

B. (35:00)
The Original Deep 6 Plan
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds. 35#

C. (50:00)
E2MOM
20 band pull aparts
walk on parallettes
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