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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Bill Hoogsteden 02-16-2022 06:31 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.222222 mi walk (with 8# dumbells in each had)
.555555 mi run
.222222 mi walk
1 minute on Jacobs Ladder, 102 ft
10 leg swings on each leg in both directions
40 Push Ups
10 Pike Push Ups
27 Assisted Squat workout
15 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
5K Row

24:29

Not my fastest time, but not my slowest!!

Evening:
.98 mi Dog Walk

15 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS

5 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
10 Bench Press @ 195 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Bill Hoogsteden 02-17-2022 06:00 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 12" Box jump
5 Deadlifts @ 120 lbs
1 Pullup
5 Deadlifts @ 150 lbs
1 Pullup
5 Deadlifts @ 180 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup

Patrick Tonge 02-18-2022 09:34 AM

Re: Over 50 Crossfitters Sign In
 
Bill- Nice work on the DL Pull-up combo. I like that one

2.17.2022 Thurs
WU:
Band Work
Bike 20Cal
3 Rounds
10 Push-ups
10 Lunges
5 KB press each arm

Strength:
Bench + DB Row
4 Supersets of:
5 Bench Press
10 DB Row (5 each arm)
95 lbs @ Scaled
Score Notes: 95lb bench 44lb kb db row

WOD:
5 Intervals for Max Reps
In 2 minutes perform: 20 Cal Row | Max Step-Ups
Rest 2 minutes
In 2 minutes perform: 20 Cal Row | Max Box Jumps
Rest 2 Minutes
In 2 minutes: 20 Cal Row | Max Box Jump Overs
Rest 2 minutes
In 2 minutes: 20 Cal Row | Max DB Step-Ups
Rest 2 Minutes
In 2 minutes: 20 Cal Row | Max DB Step-Overs
L1: 15 Cal row | (20/15) all step-ups/step-overs
L2: (35/20)
L3: (50/35)
65 reps @ Scaled
Score Notes: L1 20db 15 cal row step ups overs

Bill Hoogsteden 02-18-2022 07:52 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! I thought adding the PUs to the DLs would put a little spice into the WOD.

Great work on the Row/DB Step overs!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Bill Hoogsteden 02-19-2022 04:50 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Patrick Tonge 02-21-2022 12:04 PM

Re: Over 50 Crossfitters Sign In
 
2.19-20.2022 Sat/Sun
Sat: Blew line needles of the house roof... Roof is no Joke on our Victorian
House. Blew drive-way. Thank heaven for Power Blower!!
Sun: Split a good 1 Cord of Firewood. Had a few BIG Rounds....

Patrick Tonge 02-22-2022 11:22 AM

Re: Over 50 Crossfitters Sign In
 
2.21.2022- Monday
WU:
Band Work
Row 400M
3 Rounds
5 KP press each arm
10 pass-thru's
10 OvH squats

Strength:
Power Snatch + Squat Snatch
Every 2 Minutes for 16 Minutes:
1 Power Snatch
1 Squat Snatch
80 lbs @ Rx
Score Notes: 55-80lb

WOD:
3 Rounds for Time:

20 DB Snatch (alternating)
15 Burpee Box Facing Jump Over
10 Power Snatch
5 Burpee Box Facing Jump Over
14:53 @ Scaled
Score Notes: 20lb DB 55lb snatch / 20 step-overs 10 Burpee box jumps, 10 power snatch, 5 Burpee Box Facing Jump Over

Bill Hoogsteden 02-23-2022 05:54 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Nothing like functional fitness!! Great WOD work!

1.25 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 160 lbs
11 Bench Press @ 180 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Patrick Tonge 02-24-2022 11:56 AM

Re: Over 50 Crossfitters Sign In
 
2.23.2021 Tues

WU:Band work
Row 500M
3Rounds
.30 sec plat OVH Hold
5 leg lifts each leg
10 air-squats

Strength:
Deadlift 5 rep max
Work on deadlift technique, do sets of 5 and build in weigh
205 lbs @ Rx
Score Notes: 115-205lb

WOD:
EMOM x 15/Until Failure

5 Deadlifts @ 80% of todays 5 rep max
2 Wall Walks

*Minimum of 5 rounds must be completed
*200m row penalty for each minute missed
*Begin rowing upon failure
L1: 1 Wall Walk
L2/3: as written
15 Rounds @ Scaled
Score Notes: L1 135lb 1 wall walk each round@ 1 minute 15 rounds / That was a Good one... tuffer then is looks

Bill Hoogsteden 02-24-2022 06:09 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
20 Scap Pulls
10 Pull Ups
7 Close Grip Chin Up
40 Pushups
10 Pike Pushups
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 200 lbs
5 Deadlifts @ 230 lbs
16 Deadlifts @ 260 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup

Chris Sinagoga 02-24-2022 10:04 PM

Re: Over 50 Crossfitters Sign In
 
First post on here in a very long time, but just wanted to chime in saying you guys are killing it! Keep working!

Bill Hoogsteden 02-25-2022 07:00 PM

Re: Over 50 Crossfitters Sign In
 
Chris, welcome back! We're trying to kill rather than be killed! ;) :D

1.52 mi Dog Walk
20 Scap Pulls
40 Pushups
10 Pike Pushups
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs
7 Shoulder Press @ 110 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 02-26-2022 06:31 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog Walk
20 Scap Pulls
40 Pushups
27 Squat workout
10 Pike Pushups
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 190 lbs
5 Back Squats @ 195 lbs
5 Back Squats @ 225 lbs
15 Back Squats @ 255 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Patrick Tonge 02-28-2022 10:02 AM

Re: Over 50 Crossfitters Sign In
 
Bill- Nice work on the DL.

2.25.2022-Friday
WU:
Band work
Bike 15 Cal
group WU

WOD: Open 22.1
Did Masters 55+ RX
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

35lb Dumbbell, 24/20 inch box
123 reps @ Rx
Score Notes: 3 wall walks-Tuff!! 35lb DB snatch box step overs

2.26.2022- Saturday
WU:
Row 400M
group WU

Strength:
Strict Press 45-65 sets of 5 last set @65lb 3x
Strict ring dips sets of 3

WOD:
Partner WOD
20Min AMRAP
Run 1 Lap
40 Pull-ups
30 sit-ups
20 Burpee's
MADE 3 rrounds

Bill Hoogsteden 02-28-2022 04:55 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! Way to go on that AMRAP!

1.06 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
40 Dead bugs

WOD:
5 Strict Muscle-ups
150 Single Unders
4 Strict Muscle-ups
120 Single Unders
3 Strict Muscle-ups
90 Single Unders
2 Strict Muscle-ups
60 Single Unders
1 Strict Muscle-up
30 Single Unders

6:43

57 sec slower than my last attempt in July 2017. I felt it on the SUs!!

Evening:
1.4 mi Dog Walk

50 Burpees (Yay! Burpees!!)

Patrick Tonge 03-01-2022 09:55 AM

Re: Over 50 Crossfitters Sign In
 
Hi Chris- Give a post here from time to time on your Activity- Thanks!

Bill- Nice work on the WDD.

2.28.2022
WU:
Lite Band work
Row 400M
2 Rounds
5 KB press each arm
10 Airsquats
10 PVC Cleans
more PVC Clean work.....

Strength:
5 x 3 Power Clean
130 lbs @ Rx
Score Notes: 75-130lb
Felt GOOD- thats the most weight on Cleans I've done in a while

WOD:
280222
4 Rounds for Time:

10 Power Cleans
30 Wall Balls
12:36 @ Scaled
Score Notes: Mod 25 WB 1st then sets of 15 on WB 75lb on Cleans

Bill Hoogsteden 03-01-2022 06:21 PM

Re: Over 50 Crossfitters Sign In
 
Thanks, Patrick! Great work on your WOD as well!

1.45 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
15 Back Squats @ 270 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Patrick Tonge 03-02-2022 11:51 AM

Re: Over 50 Crossfitters Sign In
 
3/01/2022

WU:
Band Work
Bike 20 Cal
2 Rounds
10 air-squats
10 Push-ups
10 Ring-rows

Strength:
Front Squat + Push Press + Push Jerk
THIS IS NOT A THRUSTER. It is two separate movements. Please stand the front squat up all the way, then proceed with the rest.
Build to today’s heavy single.
95 lbs @ Rx
Score Notes: 45-95lb- Ran out of time.. should have gone to 105lb at least....

WOD:
010322
21-15-9

Front Squat
Chest to Bar
Shoulder to Overhead
L1: (75/55) | Jumping C2B
L2: (95/65)
L3: (115/85)
12:42 @ Scaled
Score Notes: Scaled it....15-9-6 @ 75lb

Bill Hoogsteden 03-02-2022 06:06 PM

Re: Over 50 Crossfitters Sign In
 
1.06 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
40 Push Ups
10 Pike Push ups
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
50 Burpees (Yay! Burpees!!)

Evening:
.76 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Bill Hoogsteden 03-03-2022 06:35 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
10 1.5 Pood KBS
3 Deadlifts @ 215 lbs
3 Deadlifts @ 245 lbs
16 Deadlifts @ 275 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup

Bill Hoogsteden 03-04-2022 06:46 PM

Re: Over 50 Crossfitters Sign In
 
1.06 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
10 20" Box Jumps

Qpen 22.2

In 10 min:
1 Deadlift, 225 lbs | 1 rep
1 Bar Facing Burpee | 1 rep
2 Deadlifts, 225 lbs | 2 reps
2 Bar Facing Burpees | 2 reps
3 Deadlifts, 225 lbs | 3 reps
3 Bar Facing Burpees | 3 reps
4 Deadlifts, 225 lbs | 4 reps
4 Bar Facing Burpees | 4 reps
5 Deadlifts, 225 lbs | 5 reps
5 Bar Facing Burpees | 5 reps
6 Deadlifts, 225 lbs | 6 reps
6 Bar Facing Burpees | 6 reps
7 Deadlifts, 225 lbs | 7 reps
7 Bar Facing Burpees | 7 reps
8 Deadlifts, 225 lbs | 4 reps

60 Reps total

I spent too much time fixing the bar IMHO. It would have been interesting to try a scaled weight.


Evening:
2.16 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
6 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 03-07-2022 05:47 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.555555 mi run
1 minute on Jacobs Ladder, 118 ft
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
50 Burpees (Yay! Burpees!!)

Clean & Jerk : 1-1-1-1-1-1-1

5 Clean & Jerks @ 45 lbs
5 Clean & Jerks @ 65 lbs
1 Clean & Jerk @ 95 lbs
1 Clean & Jerk @ 115 lbs
1 Clean & Jerk @ 125 lbs

Ran out of time. :(

Evening:
1.52 mi Dog Walk

Bill Hoogsteden 03-08-2022 06:01 PM

Re: Over 50 Crossfitters Sign In
 
1.37mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 225 lbs
3 Back Squats @ 255 lbs
15 Back Squats @ 285 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Bill Hoogsteden 03-09-2022 06:38 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.2222222 Walk (with 10# Weights)
500m row
1 minute on Jacobs Ladder, 108 ft
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
10 Scap Pulls
10 Pull Ups
5 close grip chin ups
50 Burpees (Yay! Burpees!!)

2 400m run

Evening:
1.77mi Dog Walk
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
10 Bench Press @ 200 lbs
10 Bench Press @ 105 lbs
15 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Bill Hoogsteden 03-10-2022 06:10 PM

Re: Over 50 Crossfitters Sign In
 
1.06 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
40 Dead bugs
50 Burpees (Yay! Burpees!!)

Muscle Snatches 1-1-1-1-1
Power Snatched 1-1-1-1-1

3 Muscle Snatches @ 45 lbs
1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 85 lbs
1 Muscle Snatch @ 95 lbs
0 Muscle Snatches @ 115 lbs
1 Muscle Snatch @ 105 lbs
3 Power Snatches @ 45 lbs
1 Power Snatch @ 65 lbs
1 Power Snatch @ 75 lbs
1 Power Snatch @ 85 lbs
1 Power Snatch @ 95 lbs
1 Power Snatch @ 105 lbs

Evening:
1.52 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 10" Box Jumps
5 Deadlifts @ 230 lbs
3 Deadlifts @ 260 lbs
16 Deadlifts @ 290 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup
8 Deadlifts @ 155 lbs
1 pullup

Bill Hoogsteden 03-13-2022 02:46 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
2 Shoulder Press @ 130 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 03-14-2022 04:20 PM

Re: Over 50 Crossfitters Sign In
 
1.06 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull Ups
5 close grip chin ups
40 Dead bugs
50 Burpees (Yay! Burpees!!)

3 rounds of:
15 Wall Facing Handstand Push-ups
15 Strict Ring Dips
Row, 1000 m

22:47

Evening:
1.36 mi Dog Walk

Patrick Tonge 03-16-2022 12:58 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Bill!! Keep at it... Got back from Maui Saturday... Wish I was still there!!

3.14.2020- Monday
WOD:
The Joker
"The Joker"
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

10:29 @ Scaled
Score Notes: 165lb T2B thru rd 7 then k2e

03/15/2022- Tuesday
WU:
Band work
bike 10Cal
2 Rounds
10 Russian KB swings right arm
10 Ring Rows
10 Russian KB swings left arm
10 Ring Rows

Strength:
5 x 3 Bench Press
5 sets of 3 Reps
115 lbs @ Rx
Score Notes: 95-115lb

WOD:
"Helen"
3 Rounds:
400m Run
21 KettleBell Swings (53/35#)
12 Pull-Ups
10:53 @ Scaled
Score Notes: 35lb KB jumping pull-ups 😵*💫

Bill Hoogsteden 03-16-2022 06:13 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, I'm glad you had a good time on Maui, sorry it had to end. Fantastic job on Helen!!

At Base Globo:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway (81 ft climb)
1 minute on Jacobs Ladder, 108 ft
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
11 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)

Hang Squat Clean : 3-3-3-3-3-3-3 :

3 Hang Squat Cleans @ 45 lbs
3 Hang Squat Cleans @ 65 lbs
3 Hang Squat Cleans @ 95 lbs
3 Hang Squat Cleans @ 105 lbs
3 Hang Squat Cleans @ 115 lbs
3 Hang Squat Cleans @ 120 lbs
3 Hang Squat Cleans @ 125 lbs

Did 10 lbs more than on my last attempt on last July 19th!!

Evening:
1.5 mi Dog Walk

Patrick Tonge 03-17-2022 10:55 AM

Re: Over 50 Crossfitters Sign In
 
Bill- NIce work on the Sq Cleans and your Daily 40 Push-ups!!

3.16.2022 Wednesday
WU:
Band work
20 Cal Bike
2 Rounds
10 air-squats
10 ring rows
10 hang-cleans w/pvc

Strength:
work to 3 heavy hang-cleans
75-105lb

WOD:
Nasty Girls
3 Rounds For Time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lbs)
11:04 @ Scaled
Score Notes: 75lb 7 strict pull-ups

Bill Hoogsteden 03-17-2022 06:07 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! Just my Keep on living plan! Great job on the Nasty Girls!

Well, another trip around the sun completed!

1.73 mi Dog walk
65 Burpees (Yay! Burpees!!) One for each year!
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS

5 Deadlifts @ 120 lbs
5 Deadlifts @ 155 lbs
5 Deadlifts @ 195 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs
8 Deadlifts @ 155 lbs

Bill Hoogsteden 03-18-2022 05:52 PM

Re: Over 50 Crossfitters Sign In
 
1.54 mi Dog walk
65 Burpees (Yay! Burpees!!) One for each year!
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 03-19-2022 05:29 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
10 Pull Ups
7 Close Grip Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 120 lbs
5 Back Squats @ 150 lbs
5 Back Squats @ 180 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Bill Hoogsteden 03-20-2022 03:27 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
1 head tand
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Bill Hoogsteden 03-21-2022 04:45 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway (81 ft climb)
1 minute on Jacobs Ladder, 114 ft
.2222222 Walk
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
10 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)
5 Back Squats @ 45 lbs
1 Back Squat @ 135 lbs
1 Back Squat @ 185 lbs
1 Back Squat @ 205 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 225 lbs

Evening:
1.35 Mi dog Walk

Patrick Tonge 03-22-2022 08:42 AM

Re: Over 50 Crossfitters Sign In
 
3.21.2022-Monday
WU:
Bank work
Bike 1000M
3 Rounds
10 air-squats
5 T2B
10 Good-Mornings

Strength:
6 x 5 Front Squat Week 1
E2MOM x 12
7 @ 60%
7 @ 60%
6 @ 65%
6 @ 65%
5 @ 70%
5 @ 70%
105 lbs @ Rx
Score Notes: 75-105lb

WOD:
07/26/2017 - Wod
15min.Clock:
Row 1,000m
then in remaining time...
AMRAP:
1 Rope Climb
5 Front Squats (185/125#)
10 Box Jumps (24/20")
3 + 6 @ Scaled
Score Notes: 75lb FS step ups strict rope climbs 3

Bill Hoogsteden 03-22-2022 04:32 PM

Re: Over 50 Crossfitters Sign In
 
1 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Peguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU Attempt (Got 10)
40 Push Ups
10 Pike Push ups
27 assisted squats
15 Walking Lunges
20 Scap Pulls
10 Pull Ups
6 close grip chin ups
50 Burpees (Yay! Burpees!!)

5 RFT: Barbell Lunges and Double Unders :
5 rounds of:
15 Barbell Lunges, 65 lbs
75 Single Unders

9 min 30 sec

Evening:
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 200 lbs
5 Back Squats @ 230 lbs
15 Back Squats @ 260 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs"

Bill Hoogsteden 03-23-2022 04:41 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.2222222 Walk
1.36 mi run up and down the Accelerator Runway (81 ft climb)
.2222222 Walk
50 Burpees (Yay! Burpees!!)
20 Scap Pulls

15:00 AMRAP:
5 Strict Chest-to-bar Pull-ups
10 TRX suspended Push-ups
20 Box Step-ups, 24 in

4 rounds, 140 reps

Doing 30" step ups killed my knees. Then a guy wanted to use the landmine attachment where I was doing the pull Ups and the TRZ push ups, so I took it as a sign to go back to work. I felt good that I was able to do the C2Bs. I focused on forcing my elbows as far back as possible, which helped!

Evening:
40 Push Ups
10 Pike Push ups
10 1.5 Pood KBS
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
11 Bench Press @ 185 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs"

Patrick Tonge 03-24-2022 02:37 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Bill

3.23.2022-Wednesday
WU:
Band Work
Row 500M
2Rounds
10 air-squats
10 step-ups
5 strict knee raises
Bile 5 Cal Hard

Strength:
Back Squat Week 1
E2MOMx12
7 @ 60%
7 @ 60%
6 @ 65%
6 @ 65%
5 @ 70%
5 @ 70%
95-125LB

WOD:
230323
4 AMRAPs
In 2 minutes…
10 Toes to Bar
20 Front Rack lunges
Max reps assault bike calories
Rest 2 minutes
(16 minutes total)
22 Cal Bike- 8 strict T2B 10 OVH Squats. Bike

Bill Hoogsteden 03-24-2022 06:02 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! Good job on the Back Squats and that WOD!

WU:
1.06 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 High Tap Jumps
40 Push Ups
10 Pike Push ups
27 assisted squats
20 Scap Pulls
11 Pull Ups
6 close grip chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
7:00 AMRAP:
10 Squat Cleans, 95 lbs
20 Sit-ups

3 rounds + 1 Squat Clean, 91 reps

the 1st round was tough. I was able to do the 2nd & 3rd round cleans in subsets of 5.

Evening:
1.5 mi Dog Walk
20 Scap Pull
11 Pull Ups
6 Close grip Chin Ups
10 1.5 KBS
10 10" Box jumps
5 Deadlifts @ 195 lbs
5 Deadlifts @ 200 lbs
5 Deadlifts @ 235 lbs
17 Deadlifts @ 265 lbs
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup


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