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Patrick Tonge 12-28-2016 09:20 AM

Re: Over 50 Crossfitters Sign In
12/27/2016 Tuesday

WU: RUN 400M then 3 Rounds:
10 walking lunges
10 Push-ups
10 Air-squats

Gymnastics Conditioning
Kipping HSPU or d.b. push press / Did Push Press


For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

Interesting set of movement with 1K row at the end. 17:34 today.

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

got 36 Burpees total.... wanted to hit 40. :rofl:

Cliff Miller 12-28-2016 08:13 PM

Re: Over 50 Crossfitters Sign In
great workout's guys....puts mine to shame....

spent an hour and a bit working on my power an ugly 170 lbs up....we are doing an xfit total saturday morning and i want to get a good number... wife and i did an 8 km snow shoe in the whistler olympic park....there was 50 cm of fresh snow with only about half actually was a great way to spend xmas day

keep up the great work!!!

Patrick Tonge 12-29-2016 11:43 AM

Re: Over 50 Crossfitters Sign In
12/28/2016 Wednesday

This evening I tried something new. YOGA Been telling myself to "try" yoga for like 10-15 years..... Finally did it!!:pepper: Anyhow, I was alittle lost and trying to keep up, not sure about it, but am going to give it a try a few more times. I did feel like my body loosened up after and I did sleep better the night after then I have in a while. Going to give it a chance. Will go next Wednesday again.

Patrick Tonge 12-29-2016 10:24 PM

Re: Over 50 Crossfitters Sign In
12/29/2016 Thursday

WU: RUN 400M then 3 Rounds
10 Supermans
10 Walking lunges
10 Situps

2 sets of 20 20@115lb, 20@135lb

Wall Balls
Burpee box jumps

8:24 on this one.

Jan Hedman 12-30-2016 02:31 PM

Re: Over 50 Crossfitters Sign In
Great workouts Patrick!
Few days off at christmas...
Monday 26/12-16
Consept 2 rowing:
10k -50min

Very crowded gym
Bike 10min
Then this...what's the name of this??
10kg at the end of the barbell


Barbell row
60kg(132lbs) 10reps
80kg (178lbs) 10reps
100kg (220lbs) 3x6reps
60kg 10reps


Hopefully tomorrow one last workout of the year...

Cliff Miller 12-31-2016 03:12 PM

Re: Over 50 Crossfitters Sign In
hmmmm interesting patrick keep us updated on how that goes....i know i need to streach more........

today xfit foot ball total

power clean 135-165 s-165

back squat 335-375-385

bench 225-235-240 s

dead lift 405-415-425

total 1,210lbs

great way to end the year even if i feel like crap cause of the bug that seems to be going around town

hope everybody is safe and has a great night

onwards to 2017

Patrick Tonge 12-31-2016 07:22 PM

Re: Over 50 Crossfitters Sign In
Happy New Year All!! Here's to a Healthy and Safe 2017.

12/30/2016 Friday

WU: Run 400M then 3 Rounds
10 PVC OVH Squats
10 PVC Passthrus
15 Push-up
15 Super-mans
20 Sit-ups
20 Lunges


Clean & Jerk

Back Squat

10 Ring MU / 10PU & 10 RingRows for me
150 DU / 300 SU
20 Squat Snatch (135/95#) / Cleans for me
150 DU / 300SU
10 Ring MU 10PU & 10 RingRows

13:34 My body is "talking" :ranting2: to me, think I'll take a couple of days off

Jan Hedman 01-02-2017 12:14 AM

Re: Over 50 Crossfitters Sign In
Light kb swings and squat-upright rows
for warmup

Hammer curls
15/12kg - 10 sets 1min rest btw sets
Light db floor presses few sets

169 workouts @2016
Big family, lots of hobbies and driving kids, so my goal for the few past years has been at least 150 workouts/year, so 169 is okay.

Few highlights this year for me had been:
-C2rowing, 10k at 45min
- Started to do the HopScotch running program with rowing machine - it's been good.
Floor press with kettlebells (i pause at bottom for a count of 1,2)
6/32kg kb's increased to PR of 10/32kg kb
Turned 50 in september, did on my birthday workout db snatch total of 50reps/30kg dumbell
Some good kb swing EMOM workouts through the year...

Happy new year to everyone!!

Bill Hoogsteden 01-02-2017 06:19 PM

Re: Over 50 Crossfitters Sign In
WOW! Awesome work folks!!! Merry Christmas and Happy New Year everyone! What great stuff to end the old year and ring in the new!!

I took a few weeks off for the holidays. I didn't do much other than walk the dog(s), do my 10 Burpees (Yay! Burpees!!), and have a new grand son (8# 2 oz. (Guess that's about 4 kilos, Jan!))! Of course, that meant watching his brothers and sisters!)

[B]23 Dec:[/B]
6 RFT:
9 DLs
6 Snatches


[I]The snatches were the hard part! They took the longest time![/I]

Got a new squat rack for Christmas that has a pullup bar! :broc: (Now I can do pull ups every time I grab a beer from the beer fridge!! :rofl:

[B]2 Jan:[/B]
2 dogwalks (1.75 mi, 1.14 mi)
10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS
10 Pull ups

Back Squats:
5 @ 175#
5 @ 205#
12 @ 225#
15 @ 230 #
5x10 @ 135#

[I]Every one has a fantastic and blessed New Year!!![/I]

Alden Hingle 01-02-2017 06:37 PM

Re: Over 50 Crossfitters Sign In
Happy New Year, Guys. I hope 2017 brings you all good health and much happiness.

1 mi dog walk/ row 1000m/ shoulder prehab
OH press 40, 50, 60 X5/ 65, 75 X8/ 80 X12
Pull-ups 12, 10, 7

1 mi dog walk/ row 1100m/ shoulder prehab
Deadlifts 45, 90, 110, 135 X5/ 145, 165 X8/ 180 X13
Toes to bar X3X10

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