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Old 06-08-2017, 06:13 PM   #12351
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, Yay! Burpees!!! Nice job on Angie!!

Cliff, agreed about you knowing how to rest!!

We had a nasty rainstorm Monday, 3 in of rain and golf ball size hail! Thought we got through unscathed, but it turns out a 20' diameter limb on a tree in my back yard was torn down. Looks like I've got plenty of functional fitness ahead of me!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Deadlift:
3 @ 235#
3 @ 265#
5 @ 300#
5x8 @ 165#
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Old 06-09-2017, 09:27 AM   #12352
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Great work men, you are machines!!

Wed 7 June:
Rubberband shoulder exercises:
Rear delt,face pull, face push
15reps of each few rounds
Lying leg raise -> Spiderman
10,10,10reps -> 10,10,10reps (count to three at top)

Kb one arm french press, on floor:
8kg Kb: 20,20reps
16kg Kb: 10,10,10,10reps
20/8kg
Ring row:
8,8,8,8reps

Fri 9 June:

Cardio only
SkiErg:
5min - 982m
Consept row:
30min - 6641m
SkiErg:
5min - 1017m
Felt good
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Old 06-10-2017, 05:57 PM   #12353
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, we're just trying to keep up with you!! Nice stuff!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press
3 @ 85#
3 @ 95#
5 @ 110#
5x10 @ 60#
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Old 06-12-2017, 09:47 AM   #12354
Cliff Miller
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Re: Over 50 Crossfitters Sign In

nice work there bill and jan studs as always.....

Friday leg day.....long day at work walking way to much and not eating near enough....did some box jumps, squats and an 800 m. 45 lb rhino walk past the beer store...picked up a 15 pac, finished the walk...went home and went to some friends for a nice casual dinner

Saturday.....full on chore day....patio is done, a couple of decks built and had a huge fire to burn all the scrap that had been piling up

yesterday

speed bench 3 x 9 100 lbs re bands

angle football bar 12-12-12-12 135-145-155-160

o/h rope extensions 3 x 12 17kg

fat bar push down 4 x 20 20 kg

death by row 70 down to 30 droping by 5 lbs each time 10 reps

lying side delt 4 x 20 8 lbs

more yard work, dog walk and watching game 6 of the Stanley cup
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Old 06-12-2017, 07:20 PM   #12355
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff, just trying to keep up with you buddy! Your Friday WOD sounds like my kind of WOD!!! Awesome work!!

WU:
500 m row
10 10 SUs with a DU attempt (Got 4)
10 Burpees (Yay! Burpees!!)

WOD:
Evascaled)
5 RFT: (did 3)
800 m run
30 2 Pood KBS (Russian)
30 KBS

44:27
This was tough, especially the Pullups. I kind of wish I had tried to stick it out for the last 2 rounds.

Evening:
1 mi dogwalk
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Old 06-12-2017, 08:38 PM   #12356
Cliff Miller
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Re: Over 50 Crossfitters Sign In

thanks bill...only problem is my coach is making rumblings that while everybody else will be doing the rhino walk he is only going to let me do belt squat walks so that i can not leave the gym


tonight

belt squat banded jumps....made it to about 8 matts....really weird one.....

farmers bars dead lift 482 lbs

saftey squat good mornings 8-8-8-8 130-150-170-180

one hour dog walk
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Old 06-13-2017, 12:06 PM   #12357
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

6.12.2017 Monday
WU: Run 400M then 3 Rounds
5 Dips
7 Pull-ups
9 Air-Squats
10 Sit-ups

5 x 3 Box Squat 5 x 3
Score Type:: Total Weight 1@95lb 4@115lb

5 sets of 3 box squats
set up a box or plates just below parallel
with a bar on your back sit back and down until you are sitting on the box
make sure to keep your core tight!
Squeeze your glutes, push your knees out and come up fast.

WOD:
"Nasty Girls"
Score Type:: Total Time

3 Rounds For Time
50 Air Squats
7 Muscle-Ups / did 7 Pull-ups and 7 Dips on each set
10 Hang Power Cleans (135/95 lbs) @ 95lb for me

12:22

Then Plank hold. 1@2min, 1@1min.
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Old 06-13-2017, 09:12 PM   #12358
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

6.13.2017 Tuesday
WU: RUN 400M then 3 Rounds
5 T2B
10 Walking Lunges
15 Cradle-rocks

4 x 3 Push Press

Four sets of: 1@75lb 3@85lb sets of 4
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 7-10 reps
Rest 2 minutes

WOD:
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups / DB Press for me
Push Press (135/95 lbs) / 65lb for me
Push-Ups

10:57

3 Sets of max distance row in 10 Pulls / 229M was my best
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Old 06-14-2017, 12:39 PM   #12359
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Patrick, that max distance in pulls looked intresting...

Sun 11 June:
Bike 10min
Rubber band rear delt and face pulls
3rounds of 15 reps each.
Abs,with rope kneeling in front of a pulley machine
10reps: 25kg, 50kg, 80,80,80kg
Close grip BenchPress
10/barbell, 10/40kg
10/60kg (132lbs), 8/70kg, 6/80 (ca 180lbs)
4/90kg (200lbs) 2/100kg (220lbs)
Db kickback:
12,5kg Db: 10,10,10,10,10reps
Pulley curl:
15/25kg, 30kg: 12,12,12,12,12,12reps
Assault Bike:
1min on/30sec off, 7rounds.

Wed 14 June:
Cardio...
Assault bike 15min as wu

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 - 25:32min

SkiErg:
1min on/1min off
10 rounds- 1896m
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Old 06-14-2017, 01:15 PM   #12360
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cliff, HA!!

Patrick, Nice Job, especially on those rows

13 June:
WU:

1 mi run
10 10SUs with a DU attempt (got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Hold
1 Headstand
10 Pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (YAY! BURPEES!!)

WOD:
20 Min AMRAP:
10 Wall Balls (20# at 10′) Used 14#
10 Box Jumps (20″)
10 Deadlift (205#)
10 Burpees (YAY! BURPEES!!)

Got 4 rounds + 2 WB

Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 215#
3 @ 245#
15 @ 270#

14 June:
WU:

1 mi run
10 10SUs with a DU attempt (got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups

WOD:
Fight Gone Bad

3 Rounds

Wall Balls (20# (Used 14#) at 10′)
Sumo Deadlift High Pull (75#)
Box Jump (20″)
Push Press (75#)
Row (Calories)
Rest
* 1 Min at Each Station

228

I boogered the timing on the SDHP's on the 1st round. I tried to shoot for 15 reps in each movement. But, it was my best FGB in over 6 years even though it was modified!
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