Re: Over 50 Crossfitters Sign In
 

Bill- I often use the 35lb bar, it works way better for me on the Snatch.

Aug. 19, 2016
WU: RUN 400M, then 3 Rounds
5 Pulls-ups
10 Push-uops
15 Air-squats

Conditioning
21-15-9
Dead Lifts, 225/155 185 for me
Kipping HSPU, Open Standards DB Press for me.

8:42

Conditioning
21-15-9
TTB
Row For Calories

8:15

Skill Work
For time:
200 Double unders / 400SU
Rest 1 minute
100 Double unders / 200SU

5:14 first 400 took 3:15, 2nd 200 only 1:07 Was tripping all over the 1st round!

Saturday was spent spliting more Firewood. Only about 1 cord this time, filled 2 pickup trucks and it was only like 85F. Much better then 102F like last week!!!

Re: Over 50 Crossfitters Sign In
 

Patrick, using different bars helps IMHO! Nice work on those WODs!

[B]WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Frog Holds
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 Min to find a heavy 1RM C&J, 155#,
15 Min to find a heavy 1RM snatch, 100#

For time:
100 HRPUs
200 AbMat Sit-ups
300 Air Squats

21:34

[I]I was so disappointed at the time until I checked my spreadsheet. I clipped over 2 min from my last attempt at this 2 years ago!! :pepper: this what I love about CrossFit!![/I]

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

Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#
3 x 10 @ 140#

Re: Over 50 Crossfitters Sign In
 

great work as usual guys....would not expect anything else :D

what a week......

tuesday prep chili for 140 people

wednesday ..... toonie mountain bike race.....served chili to 120 racers plus vollies...

thursday.....finished helping my parents move....

friday.....drove 6 hours to an amazing remote lake setting for a wedding....sat on the beach and swam for the afternoon

saturday...wedding

sunday....drove home.....van blew up 5 hours from home....had a buddy from the gym in the next major city there for a wedding as well.....he picked the wife and i up with our trailer and drove us home....only lost 3 hours with that adventure.....

tonite

standing broad jump 77.75"

1 rm back squat w/124 lbs chains.....295 lbs plate and bar...total 419 lbs

back squat 5 @ 285

rm (4) @ 300

20 x 1 @ 45 second 255 lb dead lift

1 hour dog walk....

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Busy Week Cliff.... Isn't that the second car you had blow-up in recenlty?!!! Someone did.....

August 22, 2016 Monday

Mobility........
WU: RUN 400M then 3 Rounds
10 PVC Pass-thrus
10 Lunges
10 Air-squats

Clean 75,85,95,115,125
1RM with at 2 second pause 1" off the floor

Front Squat 115,125,135,145,155,165-1x
2RM

5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

OK... I got all messed up in counting. Thought it was 3 rounds, saw it was five, went back and thought I had only done 1 set in 6min. started telling the guy next to me this was crazy!! we could never do 5 rds.... old age must be catching up with me. Anyhow, figured I better stop complaining and went back to it. 11:32.... I think....:mad:

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yup that was us patrick.....transmission....fully covered by the transmission shop....just a bit of a headache for us :rofl:

busy day at work today.....did not want to go to gym but went

and

did a 2 k.m. sled drag with 45lb plate

tomorrow is another day

Re: Over 50 Crossfitters Sign In
 

Jeesh Cliff!! :yikes: Nice to come back to the box and rest up!! :rofl:

500 m row
1 min on Jacobs Ladder
10 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

10 40# incline DB Press

1 mi dogwalk
Bench Press:
5 @ 60#
5 @ 75#
5 @ 90#

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Keep at it Fellas!!

August 23, 2016 Tuesday

WU: RUN 400M
30 Air-squats
25 Sit-ups
20
15 Push-ups
10 Strict PU
5 Burpees

Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB

at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood

at the 20:00
AMRAP 5
15 Cal Row

Then mid-line work 2 Min.
0-20 Hanging L hold
30-60 Cradle Hold
60-90 Situps
90-120 Rest

We only mangage 2 rounds....Good WOD today, always on the move
10 Thrusters, 95/65

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Nice work Patrick!!

[B]WU:[/B]
Accelerator Runway run, 90 ft elevation increase, 1.36 mi
10 Leg Swings on each leg in both directions
10 Frog Holds
10 Pushups

[B]WOD:[/B]
For time:
225 SUs
65 Air Squats
55 Pullups
45 Sit-ups
35 OHS @ 75#
25 SDHPs
15 Lateral Over the Bar Burpees (Yay! Burpees!!)
5 3 dips & 3 Pullups (Instead of MUs)

23:57

[I]Clipped over 2 min off of my last attempt about 2 years ago!:pepper: [/I]

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thanks bill.....nice work on that wod :pepper:

boy patrick i feel like a slug today after reading what you did :D

bench press 1 rm w/ red bands 200lbs p.r. :broc::broc:

roll back to clavicles 10-10-10-10-10 20-25-30-30-30

hammer curls 10-10-10-10-10 30-35-40-45-50

blue push down's 100 unbroken

dog walk 45 minute

Re: Over 50 Crossfitters Sign In
 

Cliff, You out did all those who didn't do anything! (At least that's what I tell myself! :rofl:)

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Deadlift:
5 @ 135#
5 @ 155#
5 @ 165#
5 @ 200#
3 x 8 @ 165#