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Old 04-20-2018, 08:38 PM   #12821
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Wow Patrick!! Awesome job on the DLs!!

Jan, Kick@$$ stuff as well!!

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 Burpees (Yay!! Burpees!!)

WOD:
4 RFT:
25 Pullups
5 Cleans @ 95#

9:15

Still protecting my shoulder. This was one for keeping in moving! Do the Pullups then hit the cleans... I wished I had done the cleans straight. But I'm still glad I was able to do it as fast as I did.

Evening:
1 mi dog walk with grand daughters then on to "Geekfest" at the local museum!
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Old 04-22-2018, 11:05 AM   #12822
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Sun 22 April
Bike 5min
C2row - 1181m
Db bench -Db upright row (as warmup)
10/12.5kg - 6/12.5kg Db's
10/15kg - 6/15kg
Sledge push -> Db alternate upright rows
40m/20kg - 6/15kg db's
40m/60kg - 6/20kg
40m/60kg - 6/25kg
40m/60kg -6/30kg
Barbell row -> Db bench press (low incline)
6/60kg - 6/30kg Db's
6/100kg - 6/40kg
6/100kg - 6/40kg
6/100kg - 8/27.5kg
L-sit holds:
count to 20 x3
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Old 04-22-2018, 09:13 PM   #12823
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

4.21.2018 Saturday
Stretch out best I could, taking it easy on the high "hammy tendon" pull. Rode the bike awhile

Bench: sets of 6x 95,105,115,125lb, 135-2x

WOD: 3Man Partner 20Min.
Row 1000M- 1 man Holds "plank"
15 Pull-ups
30 Push-ups
40 Air-Squats
60 KB Swings

We got to Push-ups in 3rd round
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Old 04-23-2018, 05:39 PM   #12824
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work guys!! Patrick, watch that hammy!

WU:
1mi run
50 SUs
DU attempts
10 Single leg jumps on each leg
10 Penguin jump clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
5,4,3,2,1Pullups
Burgner warm-up

WOD:
5 min AMRAP:
6 HSUPs belly to wall
4 Burpees (Yay! Burpees!!)
2 45# Snatches

4 Rounds + 6 HSPUs + 3 Burpees (Yay! Burpees!!)
57 reps

This was one you had to keep moving on. The HSPUs were not that bad on my shoulder. But I kept the weight low on the snatches to protect my shoulder. I got the 1st round done in 49 seconds. Unfortunately I couldn't keep that pace up.

Evening:
1mi dog walk
10 Pullups
10 1.5 Pood LBS
Dead lift:
3 @ 215#
3 @ 245#
5 @ 275#
5x8 155# deficit DLs
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Old 04-24-2018, 03:40 PM   #12825
Tim Babcock
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Re: Over 50 Crossfitters Sign In

You guys are getting some serious work done!

Back from NRG climbing trip over the weekend. Good time with friends and lots of good sends. I even sent 2 5.12a climbs. I am pleased with my climbing fitness.

4/24/18
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 255#
60 seconds rest
Kettlebell Floor Press x 5 reps 53#
60 seconds rest
Ab Wheel Roll Out x 10 reps
60 seconds rest

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 see-saw KB presses 35# KBs (5 each arm)
9:35

1 strict muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds
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Old 04-24-2018, 05:22 PM   #12826
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, Just trying to keep up with you! Glad you had a great time! Nice WOD by the way!

WU:
400 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 Pushups
5,4,3,2,2 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
15 min AMRAP:
1 Back Squat @ 205#, 1 Shoulder Press @ 95#, 1 Dead lift @ 260#
2 Back Squats, 2 Shoulder Presses, 2 Deadlfts
3 Back Squats, 3 Shoulder Presses, 3 Deadlifts
...

Got up to 7 Back Squats and 4 Shoulder Presses, 74 Rounds

I used the trap bar for the DLs. This one kept getting worse and worse. I was worried about the S Ps, so I kept them light. My shoulder didn't feel too bad which was good! The last two rounds took about half of the time.


Evening:
1 mi dog walk
10 Pullups
10 1.5 LBS
Shoulder Presses (What was I thinking?!?!
3 @ 90#
3 @ 105#
6 @ 115#
5x10 @ 65#
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Old 04-25-2018, 10:57 AM   #12827
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Tue 24 April
Strech and mobility.

Wed 25 April:
Air Bike:
5 min
C2row:
5min - 1158m

C2row:
"Hop Scotch"
200m easy
100m sprint
400m easy
100m sprint
600m easy
100m sprint
800m easy
100m sprint
1000m easy
100m sprint
800m easy
100m sprint
600m easy
100m sprint
400m easy
100m sprint
200m easy
= 5800m - 24:22min PR
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Old 04-26-2018, 03:11 PM   #12828
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Hollow Body Hold x 45 seconds
Rest 60 seconds

B.
For time:
Air-Dyne 1 mile
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs 20"
immediately followed by…
Run 400 Meters
10:29

1 strict ring muscle up
20 Flexbar Wrist Extensions
1 Hexbar Deadlift 225#
Banded Forearm Stretch
5 rounds
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Old 04-26-2018, 09:09 PM   #12829
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Nice Work Gents!!
4.23.2018 Monday

Build to heavy Split-Jerk
Got to 105lb, took it easy, hammy made OK.

WOD:
50 Push Press for time 115/75 / 65lb for me
each time you put the bar down do 8 burpees

5:03 I did 5 Strict Pull-ups instead of Burpees/

4.24.2018 Tuesday
No Back-Squats for me. Rode the bike for 15Min. got to 100+ cal.

WOD:
AMRAP 16Min
30 Double Unders
15 Kettlebell Lunges Goblet hold 1 (53/35)
30 Double Unders / 90 SU
15 Kettlebell Swings (53/35)

4 + 30 did 10 Pull-ups instead of Lunges. 35lb KB Swings today

4.25.2018 Wednesday
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)
55-85lb today.

WOD:
AMRAP

Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes to run (600m)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

82 Cal.

4.26.2018 Thursday
WU: Bike for 3Min then 2 Rounds
Run 200m
10 HRPU
10 ring rows
5 Pull-ups

5 x 5 Bench Press
95-135lb 135 2x

WOD:
4 Rounds:
3min. Clock:
12 Pull-Ups
15 Burpee
Max Reps Double Unders/ Single Unders
rest 3min. b/t rounds
493 SU. did 10 HRPU instead of Burpee's
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Old 04-27-2018, 09:19 AM   #12830
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Awsome wods you have men!

Fri 27 April

Core press
5,5,5,5,5,5reps
Reverse kick -> Pulldown -> Pullover
15/15kg -> 10/40kg -> 10/20kg db
15/35kg -> 10/50kg -> 10/17.5kg
Romanian dead's 5reps -> C2row 500m
60kg
60kg
100kg (220lbs) -> 2:10min
140kg (308lbs) -> 1:59min
160kg (352lbs) -> 1:59min
160kg -> 1:58min
140kg -> 2:08min
French press lying on floor EZbar
20reps: 20kg, 30kg
13/40kg
13/40kg
15/30kg
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