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Old 02-20-2018, 04:22 PM   #12721
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Tim- I need to take your Thruster advice.....I think I am just plain tired.... Thrusters were tuff and I even went real lite

2.19.2018 Monday
WU: Row 400M then
10 PVC Passthru's
10 PVC OHV Squats
10 Lunges
10 Push-ups
10 Cradle-Rocks
10 PVC Thrusters
10HR Push-ups

12 x 3 Snatch Work

4X3
Snatch Pulls
*3 Sec Pause below knee

4X3
Power Snatch

4X3
Full Snatch
worked 55-95lb.... it hurt

WOD:
For Time:
20 Thrusters (95/65#)
:45 Seconds Double Under attempts
16 Thrusters (105/75#)
:45 Seconds Double Under attempts
12 Thrusters (115/85#)
:45 Seconds Double Under attempts
8 Thrusters (135/95#)
:45 Seconds Double Under attempts
4 Thrusters (145/105#)

13:56 only did 75lb thru-out...........I may need to take a few days rest, my body is talking to me, problem is I am not doing a very good job listening.
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Old 02-21-2018, 01:17 PM   #12722
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Awsome workouts gents!!
Thanks Tim for the thruster advise, i'm going to try it.
Jeah, the ToTo consert was awsome, as usual.
I think it was my seventh one. Our 14yr liked it also so much he wanted a t-shirt

Wed 14 feb
Db kicback -> db alt upright row
10/6kg -> 10/6kg
15/6kg -> 15/6kg
10/12 kg -15/12kg
10/12kg - 15/12kg
10/12kg - 15/12kg
10/12kg - 15/12kg
10/12kg - 15/12kg
Few pullups and situps to finish.

Fri 16 feb
C2row
10min - 2147m
Two of my son's with me @ gym we did little bit of everything..

Sun 18feb
C2row
10min - 2256m
Rear kick machine - pulldown -db pullover
3rounds as warmup.

Romanian deads
10/60kg
Bench press
10/40kg

21-15-9 of
Romanian dead's 100kg (220lbs)
Bench press 50kg (110lbs)
9:27min

Wed 21feb
Kb swing - push up - db hammer curl
10/8kg - 5reps -10/6kg db's
10/8 kg -5 reps - 10/6kg
15/16kg -5reps -10/12kg
15/16kg - 5reps -10/12kg

SqHp with Kb -> pullup
10/24 kg -5reps
10/24kg -5reps
10/24kg -5reps
10/24kg -5reps.
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Old 02-22-2018, 12:04 PM   #12723
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Thu 22 feb:

C2row
5min - 1116m

Lying french press -> standing barb curl
15/30kg -> 10/ oly barbell
5 rounds.
Some streching

C2row
30min - 7258m new PR
Some abs to finish.
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Old 02-24-2018, 02:58 PM   #12724
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

2.23.2018 Friday

18.1 Scaled
Complete as many rounds as possible in 20 minutes of:
8 knees -to- elbows
10 dumbbell hang clean and jerks @35lb
14-cal. row

242. The DB hang cleans and jerks were tuff on my shoulder..... I'm pretty weak over-head.
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Old 02-25-2018, 01:47 AM   #12725
Jan Hedman
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Re: Over 50 Crossfitters Sign In

24 feb.
Some warmup, rowing, pulley and dumbell work.
Then 18.1.
I did Rx 192reps (6rounds)

We found out during the workout that my phone don't film to the xtra memorycard, even the settings are so,only to the phones inside memory. It stopped to film just after the 4th round.
Our son was also there and he had started to film also at some point, so in two videos you,ll see i did six rounds...i sent a message to games support page and explained the happeming and linked both videos, lets see how they judge...
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Old 02-25-2018, 08:55 AM   #12726
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff. Fun. We even sent a black problem.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 50# (used my new sandbag)
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
Hexbar Deadlift x 6 reps
Rest 45 seconds
Single-Arm Kettlebell Strict Press x 6 reps each arm 35#
Rest 45 seconds
Sandbag Alternating Reverse Lunges x 5 reps each leg 50#
Rest 45 seconds

B.
Five rounds for time of:
12 Push Presses (w/50# Sandbag)
12 Kettlebell Swings (24 kg)
7:25

1 strict ring muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

I bought a Brute Force Sandbag. I have 50 pounds of sand in it now. I can add up to 75#. Another arrow in the quiver.
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Old 02-26-2018, 10:47 AM   #12727
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Congrats Patrick for the 18.1.
I have also overhead difficulties, some stiffness in my left shoulder...i know the feeling

Mon 26 Feb:

Swimming - ca35min - 1000m
Felt good after the 18.1 with sore abs from
all t2b...need to do more of those...
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Old 02-26-2018, 07:21 PM   #12728
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work guys! Especially on 18.1!! Patrick, I feel your pain!! Back at it after a week on the road! (Kept doing my Burpees (Yay! Burpees!!) and air squats!)

WU:
.5 mi run
50 SUs
10 Single leg jumps on each leg
10 Penguin clap jumps
DU Attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
18.1
20 min AMRAP:
8 Toes to Bar
10 DB Hang Clean and Jerks, 50#
14 cal row

5 Rounds

I tried to keep moving. Most of the T2Bs were singles. My right shoulder felt all the DB C&Is. I was able to do the rows in about a minute each round. What a WOD!

Evening:
1 mi dogwalk

Toilet flapper valve repair
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Old 02-27-2018, 11:36 AM   #12729
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Great work on 18.1 Fellas!!

2.26.2018 Monday
WU: Bike 4Min. then 2 Rounds
60 SU
10 PVC Passthur's
10 PVC OVH Squats
10 HRPU

OTMX20- BACKSQUATS
Min 1-10
3 Back Squats (~70%)
Min 11-20
2 Back Squats (Heavier)

WOD:
10min. AMRAP:
7 OHS (115/75#) @75
7 Bar Facing Burpee
7 Push Press (115/75#) @75
7 Bar Facing Burpee

I got 3 rounds +4. I liked this workout.... just kept moving.
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Old 02-27-2018, 05:42 PM   #12730
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 0, 25, 30#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder
Deadlift 88# KB
One-arm Kettlebell Floor Press 2-3-5/53#, 2-3-5/62#, 2-3/70#
Ab Wheel Roll Outs

Air-Dyne
5 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

20 Flexbar Wrist Extensions
Banded Forearm Stretch
20 Bird dogs
Side Plank x 30 seconds each side
3 rounds

Back is acting up again. Hopefully it will be alright in a few days. I took it easy today.
Good job on 18.1 guys!
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