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Patrick Tonge 07-03-2017 08:51 PM

Re: Over 50 Crossfitters Sign In
 
Bill- Take care of that shin!! Jan- I like that Hop-Scotch!!

7.03.2017 Monday
WU: RUN 400M then
15 PVC pass thrus'
15 PVC OVH Squats
15 Pull-ups
15 Push-up
15 Sit-ups

1 x 1 Snatch Work
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat
Build to today’s heavy.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50%
Followed by…
Every 2 minutes, f or 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60%
Followed by..
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%

Started at 55lb last set @ 105lb.

WOD:
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

Only got 2 rounds +32. The pull-ups were a time killer for me today,

Patrick Tonge 07-05-2017 09:05 AM

Re: Over 50 Crossfitters Sign In
 
7.04.2017 Tuesday
WU: RUN 400M then various stretching

WOD: 2 Man Complete 7 rounds
7 HS Push-up / DB PRESS for us
7 Thrusters
7 Burpees
7 T2B
7 Deadlift
7 KB Swings
7 Pull-ups

A couple of Gents in their mid-50's brought the class up from the rear!! :yikes:
24:12

Bill Hoogsteden 07-05-2017 06:38 PM

Re: Over 50 Crossfitters Sign In
 
Jan, Congrats on that HOPSCOTCH PR!!
Patrick, Nice WODs!

Well, it was Monday on a Wednesday and so it was getting back to the grindstone after a 4 day weekend of working and celebrating... At least when my wife saw me running around with my shirt off, she said, "You're not as fat as I thought you were!" :rofl: I must be doing something right..

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jackie
1000 m row
50 Thrusters
30 Pull ups

9:45
[I]This was my fastest Rx Jackie!:pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 pood KBS
10 1.5 pood goblet squats
Back Squat:
5 @ 220#
5 @ 250#
17 @ 280#
5x10 @ 145#

Bill Hoogsteden 07-05-2017 06:57 PM

Re: Over 50 Crossfitters Sign In
 
Jan, Congrats on that HOPSCOTCH PR!!
Patrick, Nice WODs!

Well, it was Monday on a Wednesday and so it was getting back to the grindstone after a 4 day weekend of working and celebrating... At least when my wife saw me running around with my shirt off, she said, "You're not as fat as I thought you were!" :rofl: I must be doing something right..

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jackie
1000 m row
50 Thrusters
30 Pull ups

9:45
[I]This was my fastest Rx Jackie!:pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 pood KBS
10 1.5 pood goblet squats
Back Squat:
5 @ 220#
5 @ 250#
17 @ 280#
5x10 @ 145#

Jan Hedman 07-05-2017 10:19 PM

Re: Over 50 Crossfitters Sign In
 
Nice wod's men..
[I]WOD:
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats[/I]
This Patrick looked as a nice wod.. i have never done a kipping pullup, i usually always do the oldfashioned way, underhand grip...first three minutes would probably go only for the pullups:)
Some 1 1/2 -2 years ago i did every now and then, total of 100 pullups, against time, underhand grip. My best was 28:50min. I was happy to go under half of an hour. I got the idea from my oldest son (he's some 50lbs lighter than me), who did it at the time for 10:10min!!

Bill...that's about the best thing you can hear from your wife:)

Wed 5 July:

Assault bike - 10min
Close grip bench press:
10reps - barbell,30,50,70kg
8/80kg,6/90kg, 3/100kg, 1/110kg, 13/60kg
Seated on floor pulley curl:
15/25kg
35kg-15,15,15,15 reps
Overhead tri extension:
35kg - 15,15,15,15reps
SkiErg
5min - 975m

Bill Hoogsteden 07-06-2017 06:39 PM

Re: Over 50 Crossfitters Sign In
 
I'm not complaining, Jan!:D Patrick's WOD schema reminds me of Barbara, which usually takes me around 5 min per round. 3 min would be tough! Nice bench work!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 Leg swings on each leg in both directions
10 Frog holds
10 push ups
1, 2, 3, 4, 5 pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jason

100 Air Squats
5 Jumping Muscle Ups
75 Air Squats
10 Jumping Muscle Ups
50 Air Squats
15 Jumping Muscle Ups
25 Air Squats
20 Jumping Muscle Ups

11:45

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 pood KBS
Dead lift:
3 @ 240#
3 @ 275#
5 @ 310#
5x3 @ 175#

Patrick Tonge 07-07-2017 09:27 AM

Re: Over 50 Crossfitters Sign In
 
Good Work Gents!! Keep Moving!!

7.06.2017 Thursday
WU: Dyno-Bike 2Min then 3 Rounds
10 PVC Pass-thru's
10 PVC OVH Squats
10 Push-ups
10 Pull-ups

DeadLift: Felt my back in the warm-up then it gave me a TWING on #13 of the 1st set. Stopped right there.:mad: Was still sore from DL on Tues. WOD. I got the Ring PU in though. :D
Deadlift x 15 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes Deadlift x 10 reps
Rest 20 seconds
Ring Push-Ups x Max reps
Rest 3 minutes

Deadlift x 5 reps
Rest 20 seconds
Ring Push-Ups x Max reps

WOD:
Three rounds for time of:
400 Meter Run
15 Pull-Ups
20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells

14:11- I scaled it a bit by doing some lunges with no weight. Getting Hot again. Supposed to be 106F / 41C today :yikes:

Patrick Tonge 07-08-2017 01:52 PM

Re: Over 50 Crossfitters Sign In
 
7.07.2017 Friday
WU: RUN 400M then 2 Rounds
10 PVC Pass-thru's
10 PVC OVH Squats
10 Dips
10 Push-ups

10-15 Min to work to a heavy OVH Squat from rack

WOD:
Every four minutes, for a total of six sets, complete:
35/25 Calories of Assault Bike or Rowing
10 Overhead Squats start on the ground. (135/95 lbs) Me @ 75lb

This one worked me. 60 OVH Squats... A couple of rounds 7,8,9,10 were tuff.

Bill Hoogsteden 07-08-2017 04:50 PM

Re: Over 50 Crossfitters Sign In
 
Whoa Patrick! Be careful on those DLs! The key IMHO is form and that entails keeping your back straight & core tight. You were smart doing what you did! Nice job on the ring PUs & OHS!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 pood KBS
Shoulder Presses:
3 @ 90#
3 @ 100#
5 @ 115#

Bill Hoogsteden 07-08-2017 05:09 PM

Re: Over 50 Crossfitters Sign In
 
Whoa Patrick! Be careful on those DLs! The key IMHO is form and that entails keeping your back straight & core tight. You were smart doing what you did! Nice job on the ring PUs & OHS!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 pood KBS
Shoulder Presses:
3 @ 90#
3 @ 100#
5 @ 115#

Bill Hoogsteden 07-10-2017 06:18 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 2)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Linda (Modified):
10-9-8 Reps:
DL @ 240# (Trap Bar)
Clean @ 135#

11:34

[I]The Trap bar was much easier than the normal bar. Part of it is that the bar handles are higher, so you are not lifting as high. I was going on the 3rd round of cleans when the gym staff showed up giving me that "don't drop the bar" look, so I figured to cut the WOD before I'd get in trouble. :mad:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 220#
3 @ 250#
15 @ 280#
5x10 @ 145#

Cliff Miller 07-10-2017 07:20 PM

Re: Over 50 Crossfitters Sign In
 
great work as usual guys.....lucky you bill....my wife tells me to put my shirt back on cause people would think there was a sasquatch in the yard :D

friday.....catered a party for 50. pulled pork, baked beans and blue cheese coleslaw.....

saturday.....bench press, dbell press, rope extension o/h, rope push down, blue band pull a parts

saturday/sunday the wife and i took her '95 yj jeep on a 210 k.m. off road adventure.....saw parts of the province not a lot of people have ever been to and it was less than 2 hours from vancouver....people were pretty shocked when they heard what we did.....

tonight

1 rm back squat 124 lbs of chain...325 lbs of steel....total 449 :pepper:

front squat 6-6-6-6 135-155-185-205

tie block frog dead lift 6-6-6-6 135-225-305-315

large green band 100 good mornings

Patrick Tonge 07-11-2017 10:05 AM

Re: Over 50 Crossfitters Sign In
 
Bill / Cliff Great work on the BackSquats guys!!

7.10.2017 Monday
WU: DU Practice for 2Min. then 3 Rounds
10 Pull-ups
10 Lunges
15

1 x 1 Front Squats and chin ups Started @ 135lb, dropped to 105lb, did 125lb on last set. Completed Chin-ups fine....

Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

WOD:
Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

rowed for 2Min 425-475M 75LB on Ground to Overhead.
Got the 30 Ground to Overheads in........

Bill Hoogsteden 07-11-2017 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Great WODs guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 1)
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
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
For time:
5 Jumping Muscle Ups
150 SUs
4 Jumping Muscle Ups
120 SUs
3 Jumping Muscle Ups
90 SUs
2 Jumping Muscle Ups
60 SUs
1 Jumping Muscle Ups
30 SUs

5:57

[B]Evening:[/B]
We had a wind storm this afternoon with 70 MPH winds. I came home to find several branches down in the yard! Looks like I've got several days of Functional Fitness ahead of me! It could've been worse...

1 hour of debris clean up
1 mi dogwalk

Cliff Miller 07-11-2017 06:52 PM

Re: Over 50 Crossfitters Sign In
 
nice work guys....

row 2000 m.

crossfit squamish biathalon

4 rounds

500 m. row

nerf ball through a tire 12' away (five in a row)....ten air squats for each missed ball through the tire

i think i did about 150 or so air squats

15:12 it was one of the more fun work outs i have had in ages

Patrick Tonge 07-11-2017 08:34 PM

Re: Over 50 Crossfitters Sign In
 
7.11.2017 Tuesday

WU: Run 400M then 3 Rounds
10 Dips
10 cradle rocks
5 box jumps
THEN 20 PUSH-UP, 10 T2B

Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency

Rope Climb, worked on free Hand-stands,

WOD:
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips @ 1111
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Box or Bench Jump Overs
(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible)
Rest 60 seconds

Funny how functional movements like these really work you
did 5 Rounds got 192 movements

Bill Hoogsteden 07-12-2017 05:41 PM

Re: Over 50 Crossfitters Sign In
 
Awesome Stuff guys! Cliff, that biathlon sounds like a blast! Patrick, That Five rounds looks brutal! Nice work!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 Leg Swings on each leg in both directions
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Hang Power Clean 1-1-1-1-1 65#-75#-95#-115#-135#
Hang Power Snatch 1-1-1-1-1 45#-65#-75#-95#-115#(f)-105#(f)-100#(f)-100#
Push Jerk 1-1-1-1-1 95#-115#-135#-155#-165#(f)-160#(f)-135#

[I]I was happy about making the 100# Snatch!![/I]

[B]Evening:[/B]
1 mi dogwalk
Yard work, cutting & sawing downed tree limbs

Cliff Miller 07-13-2017 08:26 AM

Re: Over 50 Crossfitters Sign In
 
bill......it was some of the most fun I have had at the gym in a long time...the 15 plus minutes flew by.....:D

last night

floor press 1 rm 245lb 10 lb pr :pepper:

incline dbell press 6-6-6 20-20-20 shoulder was creaky

dbell bench press 8-8-8-8 30-40-50-60

o/h fat bar extensions 12-12-12-12 7-10-12-15 kg.

off of a 14" dbell rows 4 x 10 50 lb

had a buddy over after 2 years of waiting to do the front patio arch way.....looks amazing...wife is working out of town....texted her that we hit the water line in the front yard and flooded out the street....boy is she going to be surprised when she gets home tonight :rofl:

Bill Hoogsteden 07-13-2017 06:25 PM

Re: Over 50 Crossfitters Sign In
 
Boy Cliff, you LOVE to live on the edge!! :rofl: Share a picture of the patio arch! BTW, Nice PR!!
[B]
WU:[/B]
~50+ Pulls on the rower
10 10 SUs with a DU attempt ( got 4)
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

[B]WOD:[/B]
For Time:
8 400m run
90 sec rest

Intervals : rest 1:30
Run, 400 m | 2:07
Run, 400 m | 2:15
Run, 400 m | 2:14
Run, 400 m | 2:19
Run, 400 m | 2:25
Run, 400 m | 2:27
Run, 400 m | 2:23
Run, 400 m | 2:23

18:33

[I]I did this on the 800m track, which made it easier.[/I]

[B]Evening:[/B]
1 mi Dogwalk
10 Pull Ups
10 1.5 Pood KBS
Dead lift:
5 @ 255#
3 @ 290#
3 @ 325#
5x8 @ 170#

Alden Hingle 07-13-2017 07:52 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff, Guys!

Back from a 4 day dual sport motorcycle ride. We covered 788 miles and 174 miles of the trip was dirt. We rode Stunner and Owl Creek Passes, Dunton (near Rico) and Last Dollar Roads (Telluride) and the Ute Trail. Fantastic scenery and quite the adventure on Last Dollar Road. Steep, rocky climbs and descents, mud bogs and water crossings. What a hoot!

7/12
Mountain bike ride in Cheyenne Mountain State Park. 8.7 miles; 1120' climbing.

7/13
WU: 1 mi dog walk; functional fitness digging and filling erosion and moving tool chests into new garage; halos 25, 35, 35 X20; row 1 km; 100 single unders
Workout:
KB C&P 35# X5X(1-4) 100 reps

Back was stiff from lifting and carrying tool chests so I skipped the kettle bell swings.

I've maintained a lighter workout routine for the last few weeks, concentrating on the mountain bike or hiking, because of the tendonitis in my elbows and that has paid off. I can now bend my elbows enough to wash my neck again and they don't hurt anymore. :D It has been a long journey learning patience in the gym but I am happy with the progress, as limited as it has been. Haha

Patrick Tonge 07-13-2017 08:12 PM

Re: Over 50 Crossfitters Sign In
 
Cliff- Love to see the reaction on your Wife face!! Bill- That a good one 400M intervals, I think you did. when I ran Track at JC college we used to do 6x300M those were Tuff!!!

7.13.2017 Thursday

WU: 3 Rounds
5 T2B
10 Push-up
15 Situps

4 x 3 Turkish Get Ups

Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

WOD:
AMRAP

Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (75/55 lbs) 40lb for 4 sets then 30lb....
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Tuff work today Turkish Get-ups and this WOD worked me today..:D
150SU for me.

Tim Babcock 07-14-2017 08:44 AM

Re: Over 50 Crossfitters Sign In
 
Hi Patrick. I am doing well. I'm glad to see you still hitting it hard. Yes I am now 50. I feel pretty good. Thanks for the invite to 50 and Over.
Here's a short bio. I am a husband, father, teacher, climber, and crossfitter. I have been climbing for about 20 years and crossfitting for 10. A few years ago I really was crossfitting very hard and put climbing on the bottom shelf. Several injuries later I realized that I missed climbing and shifted my focus back to climbing. I now use Crossfit to support climbing and not to suck at life. I avoid exercises that hurt me (I suspect many of us have learned that).
JT was a good friend of mine. We climbed and later did Crossfit together. We had many adventures together. He had a huge personality and I enjoyed our time together. Fond memories.

Today's Workout
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

EMOM-30 minutes
1. Air-Dyne x 30 seconds
2. Hip Extensions x 10 reps
3. Push ups x 10 reps
4. Kettlebell Swings x 10 reps 53#
5. Double Unders x 25 reps
6. Rope Ascent x 2

E2MOM
Deadlift x 1 rep 225#
20 Band Pull Aparts
Flexbar
5 rounds

Heading to the New River Gorge for the weekend to climb with friends.

Patrick Tonge 07-15-2017 01:40 PM

Re: Over 50 Crossfitters Sign In
 
Welcome in Tim!! Glad to have in the group.

7.14.2017 Friday
4 x 5 Deads and L Seated Press

Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes

I went lite on the Deads: 2@95lb, 1@125, 1@135lb

WOD:
For Time:
10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups

12:38 Scaled, 65lb Thurster, 20kg KB

7.15.2017 Saturday
WU: 3 rounds
Run 1 Lap
20 Lunges
10 T2B

Did Snatch work got up to 90lb, it was my best lift, then we were out of time

WOD: Partner WOD with 20Min Time Cap..
4 Rounds of all of it!!
Run 400M then
Four rounds
9 Power Cleans
6 Shoulder to OH
3 Burpees jumping over Planked Partner. Both have to do it

2 Rounds +400M and 18 for us. Four rounds for each set made this one a bit tuffer then it sounds. Need about 35-40Min to get this one done. A few people were on round 3 like us.....
And then for good measure after class I did a partner tire flip for 1Lap. Good 200M: and then she had me do 100 Burpees with her!!! Nuts!! Since I was there I helped Coach mop the Gym floor. What a way to spend Saturday Morning!!

Alden Hingle 07-15-2017 07:39 PM

Re: Over 50 Crossfitters Sign In
 
7/14 Dirt bike ride. 29 miles of ATV trails.

7/15
WU: Row 1 km; halos 25, 35 X20; single under X100
Workout: KB C&P 35# X5X(1-4) 100 reps

Back still not recovered from the garage work. Did about 20-30 swings and decided to save it for another day.

Bill Hoogsteden 07-16-2017 06:08 PM

Re: Over 50 Crossfitters Sign In
 
Welcome Tim!!:welcome: Congrats on turning 50!! Thanks for mentioning JT! I think about him often!

Guys, Kicking @$$ as usual!!

Alden, Great to have you back!! Be careful about the back!! (That's part of the reason I use my hot tub!! :rofl:)

Sawing wood
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 95#
3 @ 110#
3 @ 120#
5x10 @ 65#

Cliff Miller 07-17-2017 06:17 PM

Re: Over 50 Crossfitters Sign In
 
welcome to the best decade so far tim.....

alden....couple of nice rides there.....good for you getting out and playing

patrick...got to love those 20 minute partner wods eh?

the wife was not impressed with me after the caper i pulled on her especially since she told her whole office i flooded out the street....she did like the arch though so she forgave me quickly....once the roof is installed i will post a picture...

friday....box speed squat 12 x 2 otm....worked with the coach to hit .69 seconds from bottom to top w/ green bands and 135 lbs

belt squat 10-10-10 90-100-110

rhino walk 800 m. 70 lbs

sunday.....helped out at our local triathalon.....inflated our 30' gorilla and wondered why people put themselves through swimming, running and cycling all at the same time :confused:

tonight

speed bench 90 lbs 3 x 9 medium grip

narrow bench 8-8-8-8 95-115-135-155

o/h rope extension 12 kg 100 reps

rope push down 12 kg 100 reps

seated n. grip row 10-10-10-10-10 60-70-80-90-100

100 blue band face pulls.

keep up the great work guys..

Bill Hoogsteden 07-17-2017 06:45 PM

Re: Over 50 Crossfitters Sign In
 
They gave us a new toy in the Box - an Alpha Warrior (American Ninja Warrior) Battle rig! :yikes: Some good stuff, but we lost space..:( However, we might get climbing ropes back!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 5)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5, 6 Pull ups with 30 rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warmup

[B]WOD:[/B]
27-21-15-9
95# Power Snatches
Ring Dips

28:23

[I]It took me 19+ min to get through the 1st 2 rounds. The snatches were the choke point on this one![/I]

[B]Evening:[/B]
1 mi Dog Walk
10 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 115#
5 @ 145#
5 @ 175#
3x10 @ 145#

Patrick Tonge 07-18-2017 09:05 AM

Re: Over 50 Crossfitters Sign In
 
Good Work Gents!!
7.17.2017 Monday
WU: Run 400M then 3 rounds
5 Pull-ups
10 waking lunges
15 Situps

Practice a gymnastic weakness:
Worked on HSPU. after about 10-15Min. and some coaching I was able to get 1 kipping HSPU. 1st one it about 2yrs. I'll keep working at it

WOD:
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

This one "worked" me....... 125WB's later I was gassed.

Tim Babcock 07-18-2017 09:08 AM

Re: Over 50 Crossfitters Sign In
 
Got back yesterday from the New River Gorge. Great climbing trip with Norm, Ken, Brendan, and Georgia. I'm definitely getting my flow back on the rock. I sent many good climbs including a 11c, 12a, and 11d. My favorite was Six Dollars at Summersville. A good send in summer conditions. If I can keep this up fall should be good. I just need to stay healthy and get at least one more trip to the New this summer.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Supine Ring Rows x 10 reps
30 seconds
TGUs x 2 each arm 35, 45, 53, 61, 71#
30 seconds

B.
5 rounds of:
5 cleans
10 seesaw presses (5 each arm)
5 Front Squats
5 push ups
35# kettlebells
8:42

C.
Strict Ring Muscle Up x 1
20 Band Pull Aparts
5 rounds

Patrick Tonge 07-18-2017 09:12 AM

Re: Over 50 Crossfitters Sign In
 
Good Work Gents!!!
7.17.2017 Monday
WU: Run 400M then 3 Rounds
5 Pull-ups Strict for me
10 Walking lunges
15 Situps.

Practice a gymnastic weakness:
I worked on HSPU for about 10-15 minutes and finally got 1 Kipping HSPU. 1st one in about 2 yrs. Need to work on this one.

WOD:
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

This one worked me. 125 WB's later I was gassed. :D

Cliff Miller 07-18-2017 06:35 PM

Re: Over 50 Crossfitters Sign In
 
great work guys!!!!!

tonight in the haze from the close to 200 wild fires burning just a couple hours north from here

box jump to 2 boxes 2 rm 32.5"

manta ray back squat 1 rm 370 5 lb pr :pepper:

back steping lunge 4 x 8 16 kg kb in each hand

200 large green band good mornings

1 hour dog walk

Patrick Tonge 07-19-2017 09:57 AM

Re: Over 50 Crossfitters Sign In
 
Cliff- We are have some wild fires near me aswell... not too close, but the smoke rolled into our area last night.

7.18.2017 Tuesday
WU: Run 1 lap, then 3 rounds
5 pull-ups
10 lunges
15 cradle-rocks

4 x 5 Bench and Pull Ups
did Bench @95lb. 10,5,5,5 strict Pull-ups

Four sets of:
Bench Press x 5
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

WOD:
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Push-Ups

27:20 I was able to RX this one. :pepper: Its been awhile since I RX'd a WOD. Tho, my hip is complaining.......150KB swings is a lot.

Bill Hoogsteden 07-19-2017 07:23 PM

Re: Over 50 Crossfitters Sign In
 
You guys are awesome!! Hope those fires out west stay away from you Patrick & Cliff!!

[B]18 JuL:
WU:[/B]
1 mi run
10 10 SUs with a DU Attempt (got 4)
10 Leg swings on each Leg in both directions
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest
10 Burpees (Yay!Burpees!!)
Burgener Warm Up

[B]WOD:[/B]
Snatch Balance 1-1-1-1-1-1-1 reps
45#-65#-75#-95#-105#-115#-115#

30 sec hang

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

[B]19 Jul:
WU:[/B]
1 mi run
10 10 SUs with a DU Attempt (got 5)
10 Leg swings on each Leg in both directions
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest
10 Burpees (Yay!Burpees!!)

[B]WOD:[/B]
12 135# DLs
9 Power Cleans @ 135#
6 135# Push Presses

4:10

30 Sec hang

[B]Evening:[/B]
1 mi+ Dog walk

Tim Babcock 07-20-2017 08:51 AM

Re: Over 50 Crossfitters Sign In
 
Patrick-That was a heck of a WOD you did yesterday. I may have to try that some time.

Yesterday
Bouldered at Rock Mill with Norm and Ken.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A. (17:00)
Five Sets of:
Deadlift x 1 rep 225
45 seconds
Ab Roll outs x 10 reps
45 seconds
Double Unders x 25 reps
45 seconds

B. (35:00)
The Original Deep 6 Plan
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds. 35#

C. (50:00)
E2MOM
20 band pull aparts
walk on parallettes

Bill Hoogsteden 07-20-2017 07:01 PM

Re: Over 50 Crossfitters Sign In
 
Congrats on doing the WOD Rx'd Patrick! What Tim said!! ;) Tim, nice work on your WOD!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Push Ups
1, 2, 3, 4, 5, 6 Pull ups with 30 rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
30 Air Squats
20 HSPUs (Belly to Wall)
10 DLs @ 225#

4 rounds + 16 Air Squats

[I]This was tougher than I thought it was going to be. I was hoping to break five rounds.[/I]

[B]Evening:[/B]
1.5 mi dogwalk
10 push ups
10 1.5 pood KBS
Deadlifts:
5 @ 135#
5 @ 170#
5 @ 205#
3x8 @ 170#

Patrick Tonge 07-20-2017 07:50 PM

Re: Over 50 Crossfitters Sign In
 
Bill- You had me at 20 HSPU on your WOD, I'm still working on those!!:ranting2:

7.20.2017 Thursday
WU: RUN 400M then 3 Rounds
5 Pullups,
10 push-ups
15 Air-squats.

5 x 2 Back Squat I only worked @ 125lb to protect my left hip
Back Squat x 2 Reps

WOD:
Four rounds for time of:
20 Walking Lunges (55/35 lb Dumbbells or Kettlebells)
15 Toes to Bar

8:21 first WOD this week that was not 5 Rounds and a killer.:notworth:

Patrick Tonge 07-21-2017 11:35 AM

Re: Over 50 Crossfitters Sign In
 
7.21.2017 Friday

WU: RUN 400M then 3 Rounds
5 Ring Dips
10 KB twists
10 Air-squats

4 x 5 sadb and rdk

Four sets of:
Single-Arm Dumbbell Press x 4-6 reps each arm @ 25lb
Rest 90 seconds
Romanian Deadlift x 6-8 reps @ 30X1 @95lb
Rest 90 seconds

WOD:
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (24″/20″)

We go 8rds. + 5 Did the 8am class today. Nice to see some folks I have not seen in along time.

Bill Hoogsteden 07-22-2017 06:06 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! They were belly to wall HSPUs. I just wish they would translate better to shoulder presses! Nice Couple of WODs there!! Just watched "Fittest on Earth" on Netflix... Got motivated!!

1 mi Dog walk
10 Pull Ups
10 1.5 Pood KBS
Shoulder Press:
5 @ 50#
5 @ 65#
5 @ 75#
3x10 @ 65#

Alden Hingle 07-22-2017 08:08 PM

Re: Over 50 Crossfitters Sign In
 
Yes, Guys, I hope those fires stay far away. Fire is always on our minds here.

7/18 90 mile dirt bike ride through the burn scar from the Hayman fire. That was the largest fire (over 138,000 acres burned and 133 homes destroyed) in CO history. Really sobering to see how much damage was caused by someone burning a letter in the forest. The evergreens will not recover for 50+ years (not enough rain here) but it is great to see the aspens filling in.

7/19
KB C&P 35# X5X(1-4) 100 reps
KB swings 35# X9:00 200 reps
Farmer's carry 180# X30 yards

7/20 Dirt bike ride. 40 miles of ATV trails

7/21 Mountain bike ride Rampart Reservoir trail. 14.5 miles; 1450' of climbing; max elevation over 9300'. 3:00 hours

7/22
WU: 1 mi dog walk; row 1km; halos 25, 35 X20; 100 single under
Workout:
KB C&P 35# X5X(1-4) 100 reps
KB snatch 35# X9:00 97 reps
Farmer's carry 180# X30 yards

Tim Babcock 07-23-2017 09:26 AM

Re: Over 50 Crossfitters Sign In
 
That's quite a bike ride Alden! Sounds really interesting too. I have done a lot of rock climbing in the Boulder and Estes Park area. Beautiful area!

Yesterday
Bouldered at Rock Mill. I only got on problems that I wouldn't fall off. Climbed down. No falls.

0.25 mile Air-Dyne
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets
10 Reverse Alternating Lunges 0, 25, 25, 50, 60
60 seconds rest
2 strict ring muscle ups
60 seconds rest
20 band pull aparts
60 seconds rest

3 rounds on the 4 minutes
0.5 mile Air-Dyne
15 push ups
2:19, 2:10, 2:03

Good advice Patrick. Definitely taking it easy on the back. Only back friendly exercises today.


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