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

Patrick Tonge 03-14-2023 12:56 PM

Re: Over 50 Crossfitters Sign In
 
3.13.2023
WU:
Band work
Bike 10 Cal

Strength:
E2x20 Clean and Jerk
Every 2 Minutes for 20 Minutes, Perform:

1 Clean and Jerk
Beginning at 70% and build
Score Notes: 65-115lb

WOD:
130323
AMRAP x 8

2 Power Cleans
2 Handstand Push Ups
4 Power Cleans
4 HSPU
6/6
8/8

L1: (95/65) | hand release push ups
L2: (155/105) | HSPU go up by 1?s (1-2-3-4-5?)
L3: (205/145)
GOAL: Get into the round of 10
Score Notes: L1 95lb 10+1

Bill Hoogsteden 03-22-2023 04:32 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Great work!!

50 Burpees (Yay! Burpees!!)
400 m walk

WOD:
10 RFT:
5 Push Ups with 25# DB
10 Push Ups

5 min 6 sec

This was tough. I tried to do it RX, but I couldn't keep the 45# DB balanced on my back.

Evening:
PU attempts
10 1.5 Pood KB DLs
10 1.5 KBS

5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Bill Hoogsteden 03-28-2023 05:55 PM

Re: Over 50 Crossfitters Sign In
 
1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Pushups
10 Pike Pushups
WOD:
5 Back Squats @ 195 lbs
5 Back Squats @ 225 lbs
17 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 03-29-2023 11:11 AM

Re: Over 50 Crossfitters Sign In
 
So Glad to see you back Bill!!

Bill Hoogsteden 03-29-2023 05:55 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! Glad to be back! All I've been able to do is Burpees (Yay! Burpees!!) and push ups. (I did get my Birthday Burpees (Yay! Burpees!!) in!)

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups

20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
17 Bench Press @ 175 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 04-05-2023 06:18 PM

Re: Over 50 Crossfitters Sign In
 
3 April:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups

20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups
3 Back Squats @ 45 lbs
3 Back Squats @ 135 lbs
3 Back Squats @ 185 lbs
3 Back Squats @ 205 lbs
3 Back Squats @ 225 lbs
3 Back Squats @ 245 lbs

5 Apr:
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups
20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups
3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
18 Bench Press @ 185 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 04-07-2023 03:57 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Bill

4/03-
STRENGTH
Front Squat
80% of 1 Rep Max
- 136 pounds
77% of 1 Rep Max
- 131 pounds
74% of 1 Rep Max
- 126 pounds
70% of 1 Rep Max
- 119 pounds
65% of 1 Rep Max
- 111 pounds


WOD:
METCON
For Time:
100 Thrusters
8:54 went lite 35lb

4/04
WOD:
METCON
EMOM x 25
Minute 1: 15 Chest-to-bar Pull-ups
Minute 2: 20 Box Jump Overs, 24/20 in
Minute 3: 20 Kettlebell Swings, 53/35 lbs
Minute 4: 18/15 Row Calories
Minute 5: REST

4/06
STRENGTH
E2MOM x 16
1.1 Snatch
(85 pounds)
65-85lb felt good best snatch?s I?ve done in awhile

WOD:
METCON
3 rounds for time of:
10 Hang Squat Snatches
15 Toes-to-bars
10 Assault Bike Calories
Time(9:46)
L1 55lb 1 set 35 last 2 T2B 1 set K2E bike and row 10cal

Bill Hoogsteden 04-07-2023 06:14 PM

Re: Over 50 Crossfitters Sign In
 
Just trying to keep up with you, Patrick!! ;) Great stuff!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
50 Push ups
10 Pike Push Ups
20 Scap Pulls
20" Box Jump
Pull up
2 Close Grip Chin Ups

3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
5 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 04-10-2023 06:21 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
20 Scap Pulls
5 20" Box Jumps
Pull up
245# DL
295# DL
WOD:
12:00 AMRAP:
5 Deadlifts, 315 lbs
3 Pull-ups

1 round

This was my first DL above 300# this year! Got the 1st round Done in under 6 min. Just couldn't pull any more!

Patrick Tonge 04-12-2023 10:16 AM

Re: Over 50 Crossfitters Sign In
 
Nice work on the DL Bill... Been awhile since I hit 300lbs.....

4.11.2023
WARM UP
Band Work
Bike 15 Cal
3 Rounds
:60 Machine
:30 push ups
:30 ring row
:20 hollow hold

STRENGTH
3 Back Squat - 75% of 1 Rep Max - No PR Recorded
Back Squat

5 Sets of 3 Reps
@ 75%
125lb

WOD:
100423
21-15-9 Reps for Time

Handstand Push-Up
Box Jumps

L1: hand release push ups | choose height
L2: 15-10-5 | (30/24)
L3: (30/24)
L1 5:45

Patrick Tonge 04-13-2023 08:30 AM

Re: Over 50 Crossfitters Sign In
 
4.12.2023-Wed

WARM UP
Band Work
Bike 15 Cal
3 Rounds
:90 machine
:45 shuttle walks
:20 strict knee raises
:20 burpee

WOD:
WORKOUT
EMOM x 25

Minute 1: 15 Burpee to Target
Minute 2: 15 Toes to Bar
Minute 3: 10/8 Assault Bike Calories
Minute 4: Shuttle Runs
Minute 5: REST

L1: 10 | 10 knee raises | (6/5)
L2: 12 | 10 T2B | (8/6)
L3: As Written

Score = total number of shuttle runs. Open standards, down and back is 1 rep.
L2 got 43

Patrick Tonge 05-04-2023 01:44 PM

Re: Over 50 Crossfitters Sign In
 
back to posting...
5.01.2023 Mon
WARM UP
3 rounds
:60 row
:20 pull ups
:20 push ups
:20 air squats

STRENGTH
Back Squat

65% - 75% of 1 Rep Max - 107 pounds - 124 pounds
Back Squat

8-8-8
115lb

MURPH PREP MONDAY #1
5 Rounds for Time

1 Lap Run
2 Rounds of Cindy

Cindy = 5 Pull-Ups/10 Push Ups/15 Air Squats
Time(16:38)

Mod 1st 5-10-15 then 5-10-10 the rest

05.02.2023
WARM UP
3 rounds
:90 machine
:30 strict kb press (each arm)
:30 bear crawl
:30 hollow hold

LONG EMOM
EMOM x 25

Minute 1: 15/13 Calorie Row
Minute 2: 10 DB S20 (each arm)
Minute 3: 15 Toes to Bar
Minute 4: Max Reps Strict Handstand Push-Ups
Minute 5: REST

Reps(45)
Bike lite 20 DB press@20 8-10 T2B Did strick press @ 45lb

Patrick Tonge 05-05-2023 09:43 AM

Re: Over 50 Crossfitters Sign In
 
05.04.2023-Thurs
WARM UP
3 rounds
:90 machine
:30 air squat
:30 reverse lunges
:30 dead hang hollow hold

STRENGTH
Front Squat - 65% of 1 Rep Max - 111 pounds
Front Squat

3 sets of 5

All 3 sets performed at the same weight. No less than 65%
115lb for the 3 sets

FANNY PACK
For Time:
50-40-30-20-10 | Double Unders
50-40-30-20-10 | Sit Ups
5 - 4 - 3 - 2 - 1 | Front Squats

L1: SU | 1/2 | (95/65)
L2: (155/105)
L3: (225/155)

Time(14:01) L1
Got all the sit-ups in

Patrick Tonge 05-09-2023 12:55 PM

Re: Over 50 Crossfitters Sign In
 
sasssssss

Patrick Tonge 06-22-2023 11:10 AM

Re: Over 50 Crossfitters Sign In
 
Wow- Been awhile

6.20.2023
WU:
Band Work
Bike 20 Cal
3 Rounds
1:30 machine
:30 air squats
:30 pvc strict press
:20 hollow hold

STRENGTH
Front Squat
70% - 85% of 1 Rep Max - No PR Recorded
Front Squats
E2MOM x 10
3 Reps, perform between 70-85%

Went lite 95lb

WOD:
METCON
AMRAP x 8:00

15 Double DB Thruster
60 Double Unders

L1: (25/15) | 1:1 Singles
L2: (40/30) | 1/2 dubs
L3: (50/35)
16:32

Patrick Tonge 06-23-2023 12:34 PM

Re: Over 50 Crossfitters Sign In
 
6.22.2023-Thurs

WARM UP
Band Work
Bike 10 Cal
2 Rounds

:90 machine
:30 single leg rdl (:15 each)
:30 russian kb swing
:20 hollow hold

STRENGTH
E90 x 15:00
1 Hang Power Clean + 1 Power Clean
75-130LB

WOD:
METCON
4 Rounds for Reps...

AMRAP x 2:00
"x" Calorie Row
Max Reps Power Cleans
REST 2:00

L1: (12/10) | (95/65)
L2: (16/14) | (115/85)
L3: (20/18) | (155/105)
L1 got 30 Cleans Done

Patrick Tonge 06-27-2023 04:19 PM

Re: Over 50 Crossfitters Sign In
 
6.23.2023 i did a little work but my left shoulder bothered me.

6.26.2023- Monday
WU:
Band work
Bike 20 Cal
3 rounds

:60 machine
:30 pvc strict press
:30 push up to downdog
:20 ring row

Back Sq,
70% - 85% of 1 Rep Max - No PR Recorded

E90 x 15:00

2 Reps
Perform within the 70-85% range
Lite 75-115lb

WOD:
METCON
30-20-10 Reps for Time

Front Sq
Sit-Ups
20-15-10 Front Sq.
30-20-10 SIT-ups
8:37

Patrick Tonge 06-28-2023 12:15 PM

Re: Over 50 Crossfitters Sign In
 
6.27.2023-Tues
WU:
Band Work
Bike 20 Cal
3 Rounds

:60 machine
:30 air squats
:20 reverse lunges
:20 hollow hold

STRENGTH
Back Squat
75% - 90% of 1 Rep Max
E2MOM x 10

2 Back Squats
Perform between the 75-90% range
75-145lb

WOD:
3 Rounds for Time

96 Double Unders
24/21 Calorie Row
12 Goblet Reverse Lunges

L1: (26/16) | 16/14 cals | singles
L2: (53/35) | 48 dubs
L3: (70/53)

12:08 96 SU Run 300M 26lb R. Lunges

GOAL: < 12:00 | CAP = 17:00

Patrick Tonge 07-24-2023 04:12 PM

Re: Over 50 Crossfitters Sign In
 
7.21.2023- Friday

WARM UP
3 rounds

:60 machine
:30 good mornings
:30 single leg RDL (15 each)
:30 hollow rocks

STRENGTH
5 Sets of 4

Deadlift
*Same Weight across
205LB

METCON
5 Rounds for Time:

5 Deadlifts
25 Sit-Ups

L1: (155/105) | 20
L2: (225/155)
L3: (275/185)

GOAL: < 7:00 | CAP = 10:00
9:35 175Lb@ DL 5 sets of 25 Situps

Patrick Tonge 07-25-2023 08:04 AM

Re: Over 50 Crossfitters Sign In
 
7/24/2023 Monday

WARM UP
3 Rounds

:60 machine
:30 push up to downdog
:30 ring rows
:20 hollow rocks

STRENGTH
Front Sq

E2MOM x 14

4 Reps, building
went lite.....
95LB

METCON
E90 x 5 cycles (15:00 clock)

10 Situps
Max Reps Burpee Box Jump Overs

REST 90

9:35 51

Patrick Tonge 08-08-2023 10:40 AM

Re: Over 50 Crossfitters Sign In
 
8.6.2023

WARM UP
3 Rounds

:60 machine
:30 inchworms with push up
:30 hollow hold

PUSH PRESS
With a 15:00 clock, establish a heavy 2 rep Push Press for today
35-85LB

METCON
3 Rounds for Time:

10 Push Press
30 Sit-Ups
5;15

Patrick Tonge 08-10-2023 10:47 AM

Re: Over 50 Crossfitters Sign In
 
8.7.2023
WARM UP
3 Rounds

:60 machine
:30 inchworms with push up
:30 hollow hold

PUSH PRESS
With a 15:00 clock, establish a heavy 2 rep Push Press for today.
35-85lb should felt good today....

METCON
3 Rounds for Time:

10 Push Press
30 Sit-Ups
5:15

Patrick Tonge 08-10-2023 10:50 AM

Re: Over 50 Crossfitters Sign In
 
8.8.2023
Band Work
Bike 15Cal
WARM UP
3 Rounds

:60 machine
:30 med ball clean
:30 dead hang
:20 leg lifts

STRENGTH
Back Squat

E2MOM x 16

3 Reps
115lb added 10lb from last week

METCON
E90 x 5 Rounds (15:00 total)

Row 300m
Max Reps Wall Balls in Remaining Time
REST 1:30

L1: 250m | (12/10)
L2: (16/12)
L3: 350m | (20/14)
29Reps 265M 16lb WB

Ken J. Brown 08-13-2023 05:22 AM

Re: Over 50 Crossfitters Sign In
 
Patrick-
As you?ve documented your workouts for so long and we?re the same age I have a question for you: what has your progression looked like? Have your metrics improved (less time or more weight for same WOD), or have you stalled?
I?m in the stalled or slid backwards group metrics-wise, but I call that a victory as I can only imagine where I?d be if I didn?t CF 4x a week. It?s frustrating though to see some of my Wodify history. I started 9 years ago and improved for the first 5 years until I was around 53 and then sort of leveled out- lockdowns didn?t help but I think it?s just Father Time weighing in- and now I?m demonstrably off my best CF numbers despite the same attendance that originally resulted in improvements. (To be sure I?m still way ahead of where I started 9 years ago when walked in.)

I?ve been daydreaming about going back to an old school bodybuilding gym to see if a more focused ?smoke one bodypart a day? approach might result in seeing some gains again.
Love to hear your thoughts.

ON EDIT: sorry for the punctuation glitches. Evidently this forum does not like this iPad


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