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Old 04-06-2017, 05:50 PM   #12251
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

I will Cliff. Nice PR!

Alden, they are projecting snow flakes here tonight and tomorrow! I've got yard work honey do's this weekend! Nice work!

Patrick, awesome AMRAP!! I miss rope climbing! I'm gonna have to set up one in my back yard!

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

WOD:
3-3-3-3-3 Dead lifts
225#(3)-225#(3)-255#(3)-255#(3)-280#(3)-280#(3)

I wanted to go heavier, but with only 2 lifting platforms, I had to working with a buddy,who was finishing his sets...

Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
3 @ 230#
3 @ 265#
7 @ 300#
5x8 @ 165#
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Old 04-07-2017, 12:42 AM   #12252
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Thu 6 April:

Db clean (as a warmup)
6kg db's - 50reps
12kg db's - 15, 15reps

Kb swing 10/16kg (one pood)
Kb SquatHighPull 10/16kg

Then:
21-18-15-12-9-6-3
of Kb swing and Kb SquatHighPull
with 24kg (1,5pood) kettlebell
-13:52min sweating like a pig

One arm Kb french press
25/8kg, 15/16kg (pr) 1/24kg, 1/24kg.
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Old 04-07-2017, 02:00 PM   #12253
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Friday 7 April:

SkiErg 5min - 861m

Consept row 10min - 2045m

Dumbell Pullover and press:
12,5kg (ca28lbs) Db's 10,10,10reps

Stiff leg/romanian deadlift:
5/60kg (132lbs) 5/80kg 5/100kg (220lbs)
2/120kg 2/140kg (308lbs)
then EMOM 10min: 2reps/150kg (330lbs)
Actually,this did go so good that i wondered that at this new gym there are these thick "crossfit"plates, so i thought that are these 20kg (44lbs) plates (had 3 20kg plates on each side and a 5kg plate)really weighing 20kg a piece or do they weigh less..
Or...as i have noted before EMOM on some exercises sort of "suits" me fine..

Close grip bench press, legs up on bench:
10reps/60kg, 8/70kg(154lbs) 6/80kg 2/90kg,2/90kg (200lbs)
10/60kg (132lbs)
Pulldown machine
15reps/30kg, 10/50kg(110lbs) 10/50kg 10/50kg 15/30kg.
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Old 04-07-2017, 03:09 PM   #12254
Pat Quigley
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Re: Over 50 Crossfitters Sign In

good work guys, Trying to move around shoulder tendonitis.

20minutes row for 3K. Stretch.

5RFT 5X(135 DL and 50 foot 100lb sled push). 6:54.

feelin' good.
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Old 04-07-2017, 04:17 PM   #12255
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

4.6.2017 Thursday.... really

WU: ROW 500M

Hang Power Snatch
60%/2 @65
65%/2 @70
70%/2 @75
75%/2 @80lb

Hang Power Clean(2) + Push Jerk(2)
60%/2+2 @85
65%/2+2 @90
70%/2+2 @95
(75%/2+2)2 @100lb

Conditioning
75 Double Unders
then
40-30-20-10
Walking Lunges
Sit Ups
then
75 Double Unders

So I went 20 Minutes on this one. first 4Min working on DU and last 5Min working DU. Need to work on DU everyday!!! not once a week.
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Old 04-08-2017, 01:38 PM   #12256
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

4.07.2017 Friday

WU: Not much of a WU, went right into DT.

Bench Press
4 Sets of 8 @62% 8@65lb, 8@95lb 3x

PushPress 4 Set of 4@85lb

Conditioning
"DT"
5RFT:
12 Deadlifts (155/105) @95lb
9 Hang Power Cleans (155/105) @95lb
6 Push Jerks (155/105) did DB Press @ 20lb

Did things backwards today, WOD then lifting. Have a great Weekend ALL!!
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Old 04-09-2017, 09:03 AM   #12257
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Sunday 9 March.

Consept row 5min - 1064m
SkiErg 5min - 940m

Monkey bar, twice few meters
T2B: 8,8,5,5,5,3reps

Consept row:
30min - 6431m
SkiErg:
10min - 1739m
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Old 04-09-2017, 05:41 PM   #12258
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Wow! Every one is kicking @$$!

1 mi dogwalk
10 burpees (Yay! Burpees!! )
10 Pullups
Shoulder press:
3 @ 95#
3 @ 110#
3 @ 125#

SO happy I got the 125#!!! Three weeks ago, I couldn't do that weight ONE time!
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Old 04-11-2017, 07:13 AM   #12259
Cliff Miller
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Re: Over 50 Crossfitters Sign In

nice work as usual all of you studs .....

Friday wife and I felt crappy so we bailed on going and went to bed early.....

Saturday...woke up feeling great so off to the gym

highlight....40' yolk carry 530 lbs

then 6 hours of yard work

sunday

speed bench

mega bow bar bench

and way to much tricep work

and another 6 hours yard work

last night

1 rm dead lift 405......55lbs under my old 1 rm

box squat reps of 6 worked up to 205 lbs

called it a night
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Old 04-11-2017, 08:50 AM   #12260
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

4.10.2017 Monday
WU: Run 400M then 2 Rounds
10 PVC Pass-Thru's
10 Arm Circles each direction
PVC Workon Snatch position

Power Snatch + OHS
60%/2+3 @65
65%/2+3 @75
70%/2+3 @80
(75%/2+3)2 @85

Back Squat
50%/8 @65
(70%/8)3 @95lb
75%/5 @115lb

Conditioning
27-21-15-9:
Power Snatch (75/55) @55lb
Wallballs (20/14#)
Cal Row

This was a good one!! Had me sweating!! Finished all to 3rd in 20Min, only had 9 to go in each movement, so completed the thing!!
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