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nice work guys....congrats bill on the new grandson.....

today 45 minute dog walk -2 c. with the wind chill about -25 c.....the dogs were not all that thrilled with being outside....

at the gym

concentric front squat 7-7-7-7 95-115-135-555

sumo stiff leg dead lift 7-7-7-7 135-185-205-225

blue band 100 seated good mornings

back to a regular non holiday routiene .... can not wait.....

Re: Over 50 Crossfitters Sign In
 

nice work guys....congrats bill on the new grandson.....

today 45 minute dog walk -2 c. with the wind chill about -25 c.....the dogs were not all that thrilled with being outside....

at the gym

concentric front squat 7-7-7-7 95-115-135-555

sumo stiff leg dead lift 7-7-7-7 135-185-205-225

blue band 100 seated good mornings

back to a regular non holiday routiene .... can not wait.....

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Thanks guys! Great work guys!!

1.75 & 1.14 mi dogwalk

10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS

Bench Press:
5 @ 95#
5 @ 110#
22 @ 125#
5x10 @ 75#

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01/03/2017 Tuesday Bill- Congrats on the Grandson!!
WU:
Dyno-bike ride 3Min then
40DU / 80 SU
30 Sit-ups
20 Push-ups
10 Air-squats
40DU / 80 SU

Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95) 85lb here
1:00 Burpees over Bar
1:00 Rest

Got 162 total

Skill Conditioning
EMOMx10:
Odd: 10 TTB + 10 OHS (95/65#)
Even: Rest

Good Cardio to start the Year

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Congrats Bill for the grandson. Always fun with new life in the family...
And Cliff...awsome sailing trip you are going to be part of.
I have a 28' shaftdriven motorboat and i'm more of a coastal boater, but that kind of trip is truly amazing.
Finally we got some snow here, and cold weather...(we are about 60 degrees above the equator) -19C now (-2.2F) so the snow crunches under the shoes when you walk outside...

Workouts
Jan 2:
Mainly Foam roll and strech and mobility - why is it these gets done always too little...
Then ciriut of:
Hanging from pullup bar -> Plank -> pullups (underhand grip)
Hang 1min, 30sec, 1min, 30sec, 45sec
Plank 1min x 5
Pullups 5,5,5,5,7reps

Floorpress with kettlebells
15/12kg dumbells
15/24kg kb
12/32kg kb (PR)

Today Jan 4:
One arm row -> Hanging leg raise
One arm row (free hand supporting on knee)
10reps: 8kg, 16kg,24kg,32kg,32kg,32kg
Hanging leg raise:
10, 10, 10, 10, 10reps
Sumo deadlift with kb
15/32kg x2
15/ 2x24kg (one kb in each hand) x2
10x 2x32kg

Dumbell lying french press (pause only to grab the another weights)
30/6kg ->12/12kg ->30/6kg ->8/12kg ->18/6kg. Good pump :)
Plank 75sec.

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Nice stuff there Patrick and Jan!! Amazing "rep-age" (Number of reps)!

We've been setting Records here, 50's & 60's (10 & 15 C) though it's getting colder & snow tomorrow!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds with 1 headstand
10 Push ups
1, 2, 3, 4 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
CrossFit Total:
1RM Back Squat:
295 (1), 305 (1), 325 (1) PR!! :pepper:
1RM Press:
125 (1), 145 (0), 135 (1)
1RM DL:
315 (1), 335 (1), 365 (0)

[I]I was actually happy about the press. I hadn't done that in a while. The 1st two DLs went easy & I think I got greedy. oh well! :shrug:[/I]

[B]CashOut:[/B]
30 sec Handstand L hold

[B]Evening:[/B]
1 mi dogwalk

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awsome work as usual guys.....

those totals are fun work outs eh? bill...nice numbers

major snow storm on the way for f/s/s/m they are calling for upwards of 3 feet before it is all over :pepper::broc:

tonight at the gym

1 rm bench press 225....it was a struggle

3 x 7 narrow bench press 115

tate press 6-6-6-6 25-30-35-40

100 illegal grip bench press 45 lb bar

death by ring rows got up to 22 minutes

2 x 20 front plate raise 25lb plate

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01/04/2017 Wednesday

So today was my 2nd time doing YOGA. The class went for 1.25 hours. My first class I noted some "core" work with some stretching and breathing. I'm pretty flexible so that was not too bad. In this 2nd session we had more stretching and concentrated on breathing, but there were LOTS more balance type activities. I started sweating......:rofl: Anyhow, I think I am going to make Wednesday's YOGA nite for a few more sessions.

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We got 1 to 2 inches and everyone loses a gasket! We couldn't handle 3 feet, Cliff! :rofl: Nice bench work. I can't imagine 100 reps at 45#!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 75# SDHP
15 75# S2O
10 75# Step ups, 20 inch box
4:49

[B]Evening:[/B]
Snow shovelling
1 mi dogwalk
7 Pull Ups
10 1.5 KBS
Dead lift:
5 @ 195#
5 @ 225#
7 @ 255#
5x8 @ 150#

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01/05/2017 THURSDAY

WU: 3MIN DYNO-BIKE THEN:
40 DU / 120 SU
10 sit-ups
10 ring-rows
10 push-ups
10 air-squats

Strength
NFT - but don't take all day
10-9-8-7-6-5-4-3-2-1
Bench Press
Chin Up

only finished to round 5

Conditioning
7 Min Amrap
3,6,9,12,15,18,21
Toes 2 Bar
Burpees

got 80 on the AMRAP.... had a head-ache that was upsetting my stomach, I didn't want to be there last night.:mad: