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Old 08-14-2018, 08:37 AM   #12981
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 rep 40#

5 sets of:
2 TGUs 35, 44, 53, 62, 70#
60 seconds
2 strict ring muscle ups (last 2 with 20# med ball) Also did 1 strict bar muscle up at the end.
60 seconds

15 kettlebell swings 35#
5 goblet squats 35#
5 push ups
10 rounds
11:18

A few stretches to cool down.

My daughter turns 21 tomorrow. My wife and I are taking her to Vegas for a few days before school starts. Should be fun.
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Old 08-14-2018, 05:24 PM   #12982
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
1 mi 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 Pushups
10 20" Step ups alt legs
10 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Sumo DLs 3-3-3-3-3
135# (3)-225#(3)-275#(f Whisky Tango!?! My heel was killing me!!! ) -255#(2)-225#(3)-135#(3)-185#(3)

Plantar fasciitis/Achilles tendonitis sux!!

Evening:
1 mi dog walk
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Old 08-15-2018, 05:15 PM   #12983
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Have fun in Vegas Tim!!

WU:
500 m row
10 Single leg jumps on each leg
50+ SUs
10 Penguin clap jumps
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
135# Push Press

WOD:
3 RFT:
400m run
10 95# Shoulder to overhead

13:33

I had a tough time on this one with my heel. The runs were slow and I went light on the S2Os to protect my shoulder. I did them in two sunsets rather than 10 straight. But I was able to do 7 in the last round.

Evening:
114 no dog walk with a twenty pound ruck
6 Chin ups with a twenty pound ruck
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Old 08-18-2018, 12:00 PM   #12984
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Hey Gents- Its been a ruff time for me at the Job... I have I boss I dont communicate with well......Think its time to move on...I have been hitting the "box" the past 6-8 weeks, but I did have a 2week layout as I pulled something on the right side of my upper back. I've been back for a good week now. Jan- its been 95F+ here most of the past 2 months. Bill- 15,000M RUN... WOW!!

8.17.2018 Friday- Not feeling it but went to gym anyhow.....
WU: 2x
Run 1 Lap
10 Airsquats
2x bear-crawl across the gym

WOD:
"Nasty Girls"
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)

14:26 Kinda slow....... 85lb P.Cleans, did 7 MU transitions on a box

5-4-3-2-1
Front Squat
*From Ground*
*Rest as needed b/t sets*
95-125lb.
Resting Saturday.......
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Old 08-19-2018, 02:38 PM   #12985
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral 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 40#
3 rounds

A.
Five sets of:
Hexbar Deadlift x 3 reps 195#
Rest 60 seconds
One-Armed Kettlebell Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
Rest 60 seconds
Inverted Row x 8 reps
Rest 60 seconds

B.
10 TGUs @ 53#
100 Kettlebell Swings @ 53#
11:10 (Did the TGUs in 3:35)

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

My wife and I just got back from Vegas with our daughter. We celebrated her 21st birthday. We had a great time. School starts tomorrow so it's time to get back at it.

Patrick-Good to see you back. My advice is to keep at the workouts. Maybe turn back the intensity when life get stressful but keep the habit going. Hang in there. We all go through stressful times. That was me last February. Sharing my challenges was helpful.
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Old 08-21-2018, 04:40 PM   #12986
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, Do what Tim said!!

Tim, Glad to hear you had a good time in Vegas!

WU:
1 mi 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 Pushups
10 Alternating leg 20" Step ups
10 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Hang Power Clean 5-5-5-5-5
45#(5)-65#(5)-75#(5)-95#(5)-115#(3)-95#(5)

My shoulder was talking to me by 95#. and it wasn't NICE. I couldn't do 5 @ 115#.

10 Pullups back at work.

Evening:
1.52 mi dog walk with a twenty pound ruck
3 Chin ups with a twenty pound ruck
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Old 08-21-2018, 05:10 PM   #12987
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Thanks Guys-
8.20.2018 Monday
WU: Row 400M then 2 rounds
15 Kb swings
10 PVC Pass-thru's
10 air-squats
20 sit-ups

5 x 3 Deadlift 5 x 3
5 sets of 3
Wasn't feeling it, got to 235lb, did 255 1x

WOD:
10 Rounds:
10 Air Squats
5 Hang Power Clean & Jerk (95/65#)
Only made 8 rounds @ 10:46 :-(
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Old 08-22-2018, 11:18 AM   #12988
Cliff Miller
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Re: Over 50 Crossfitters Sign In

hi guys......long break from here for me but i have not let up in the training....still practicing power lifting 5 days a week till 5 weeks ago....then the wife wanted to go for a "couples" mountain bike ride.....i broke my clavical and three ribs.....spent a couple of weeks recovering and then started back on sled drags and sand bag carries....got up to 5 km with 25 lb sled and 50 lb sand bag......did 5000 m. row last night and really did not feel it this morning in my shoulder......will try 10,000 tonight and perhaps some bench pressing......i was on track to hit 1,000,000 meters rowed by early febuary 2019 before my accident as i want the concept 2 pin and a chap in my gym wants the t shirt you get for hitting 1,000,000.

anyways keep up the great work like always and i will attempt to keep posting here more.

glad to see that you guys are keeping on keeping on
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Old 08-22-2018, 03:35 PM   #12989
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 rep 40#

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10 reps 20# Med Ball
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps 53, 62, 70#
Rest 45 seconds
Side Plank Hold x 30 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings 53#
15 Goblet Squats 35#
10 Strict Knees to Elbows
3 rounds + 20 reps

1 strict ring muscle up
20 Flexbar wrist extensions
6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
5 rounds

Cliff-Good to see you post. Sounds like you are bouncing back from your accident. Keep up the good work!
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Old 08-22-2018, 04:28 PM   #12990
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Holy moley Cliff!! Sorry to hear about your accident. Glad to see you're on your way back!

WU:
500 m row
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 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
21 225# DLs
400 m run
18 225# DOs
400 m run
15 225# DOs
400 m run
12 225# DOs
400 m run

27:03

I tried to do the DLs in decent sub sets. Ended doing the last round in singles.

Evening:
1 mi dog walk with a twenty pound ruck.
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