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Old 11-13-2018, 10:59 PM   #13081
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Spent the weekend Moving my Ma into her new place. That was a workout in it self, Took Monday off......

11/09/2018 Friday
10 Min Split Jerk Emom
1 rep on the minute building
75-135LB

Power Clean + Push Jerk
3 Sets of 3-5 reps unbroken
can add weight but work on balance and moving well with the combo
85LB.

WOD:
“Grace”
For Time
30 Clean & Jerk (135/95#)“Grace”

85lb 4:52

11/13/2018 Tuesday
WU: Bike 10 Calories then
20 Lunges 10 forward / 10 backward
10 KB swings
10 squats
20 push-ups

4 Rounds:
2 min. Clock
10 Deadlift (185/125#) 155 for me
Max Calorie Bike
rest 2 min. b/t rounds
52 Calories

WOD:
For Time:
70 Sit-Ups
60 KettleBell Swings (35/20#)
45 dips
Used a band on the dips today.
9:07
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Old 11-15-2018, 09:19 AM   #13082
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

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

A.
Five sets of:
Deadlift x 5 reps 155, 165, 175, 185, 195#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
Campus Board Sloper x 2 laps
Rest 60 seconds

B.
15 minutes of:
10 Push-ups
20 Air Squats
0.25 mile Air-Dyne
6 rounds + 30 reps

1 strict ring muscle up
hip mobility exercises
20 Flexbar Wrist Extensions
5 rounds
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Old 11-16-2018, 06:08 PM   #13083
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Way to go Tim!!

14 Nov:
WU:

400 m run
10 Single Leg Jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 20" Single leg step ups on each leg
10 Pull Ups
10 20" Box Jumps
10 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
15 Hang Squat Cleans, 95 lbs
30 Push-ups

6:06

Felt my shoulder on this one!!

16 Nov:

1.14 Mi Dog Walk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
Thruster : 5-5-5-5-5 :
45 lbs (5), 65 lbs (5), 75 lbs (5), 95 lbs (5), and 115 lbs (5)

Also did a lot of clean up of tree limb debris that landed on the roof due to Thursday's ice storm! Talk about functional fitness!
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Old Yesterday, 08:56 AM   #13084
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Thanks Bill! Functional fitness comes in handy quite often! Keep up the good work.

Yesterday
Bouldered with Jeff at Rock Mill. I had some good sends.

Today 11/18/18
Agile 8

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

Simple and Sinister Program-I'm going to finish out the year focusing on this program.
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 35# Felt pretty easy. I will slowly up the weight.
10 Turkish get ups - 5 on each side 53#
All done in 15:35
My goal is to do a Turkish get up with 88# on my birthday. (12/31)

Hip mobility
VooDoo floss on forearms and elbows
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Old Today, 11:44 AM   #13085
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Tim- Thats some weight on the Turkish getups!!

11/13 Tues:
4 Rounds:
2 min. Clock
10 Deadlift (185/125#) 135 for me
Max Calorie Bike
rest 2 min. b/t rounds
I got 53 Calories

WOD:
For Time:
70 Sit-Ups
60 KettleBell Swings (35/20#)
30 Ring Dips
9:07

just did some light work movement activity Thurs/Fri getting ready for In-House Comp. Saturday:

11/17- Saturday Team of 4 2 working at a time.
Helen- Patrick
Fran
Nancy Patrick
Jackie
Round 2
DT: Patrick
Grace:
JI Jane Patrick
Diane
Round 3
Karen
Nasty Girls Patrick
Isabel Patrick
Elizabeth

Needless to say, I'm pretty sore.......
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Old Today, 04:37 PM   #13086
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Patrick - I was able to complete a TGU with 88# with each arm on my 50th birthday. I hope to repeat this 2 years later on my 52nd birthday. It is very intimidating.
That is a lot of work you did on Saturday. That would crush me.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip 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
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 44#
10 Turkish get ups - 2 w/35#, 2 w/44#, 2 w/53#, 2 w/62#, 2 w/70#,
All done in 16:45

1 strict ring muscle up
10 pronators each arm
90/90 hip stretch
deep squat hold
5 rounds
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Old Today, 06:31 PM   #13087
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, TGU's are harder than they have a right to be! Great work! You are going to hit that 88#!
Patrick, You mean to tell me you did Helen, Nancy, DT, GI Jane, Nasty Girls, and Isabel one after another?!?! Respect!

WU:
800 m run
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 Push ups
10 Single leg step ups on a 18" Step
10 Pull Ups
10 18" Box Jumps
10 Burpees (Yay! Burpees!!)

WOD:
DL 5-5-5-5-5
135#(5)-225#(5)-315#(5)-325#(1)-335#(0)-315#(1)

The 315# were doable, but tough. I didn't have anything after them.

Evening:
1.14 mi Dog Walk
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