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

Patrick Tonge 10-09-2017 08:58 PM

Re: Over 50 Crossfitters Sign In
 
10.9.2017 Monday

WU: RUN 400M then
20 PVC Passthrus
20 PVC OVH Squats
25 Situps
20 HR Push-ups
20 Lunges
15 Pull-ups

12 x 1 Hang Snatch

OTM X 12 55 - 85LB for me.
Hang Snatch
Building each Minute
**2 reps for first 6 Minutes**

3X10 10@ 35lb 20@ 45lb
Behind the neck Snatch grip press

WOD:
5 Rounds:
20 WallBall (20/14#)
10 Handstand Push-Ups

Scaled it did HS holds: 14:39

Patrick Tonge 10-11-2017 12:42 PM

Re: Over 50 Crossfitters Sign In
 
10.10.2017 Tuesday

WU: Row 300M then 3 Rounds
20 Cradle-rocks
15 Push-ups
20 Lunge

21-15-9
Power Clean (135/95#)
Bench Press (135/95#)
8:39 but only did 75lb due to sooo many reps

WOD:
5 Rounds:
Run 400m
1min. Max Pull-Ups
rx'd it.... got 51PU: 16:39, 4 rounds for this on would have been plenty... I ran too fast on round 4 and suffered!!

Tim Babcock 10-11-2017 04:07 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 30#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
TGUs x 2 reps 35, 44, 53, 62, 71#
30 seconds rest
Dips x 5 reps
30 seconds rest

The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict muscle up
20 wrist extensions w/Flexbar
5 rounds

Today
5 problems
Push ups 15, 20, 25 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 EMOM
1. Open hand:*3 sets of 3-6-9 (small Metolius rung) +22.5#
2. Full crimp: 3 sets of 3-6-9 (large Metolius rung) 2.5#
3. Half crimp:*3 sets of 3-6-9 (#5 Moonboard) +22.5#

Worked in 10 sets of push ups, deep squat holds, and handstand holds (against wall)

Patrick Tonge 10-13-2017 11:02 AM

Re: Over 50 Crossfitters Sign In
 
10.12.2017 Thursday

WU: Run 1 lap then 2 Rounds
10 PVC passthrus
10 PVC Thrusters.....??
25 Situps
15 Push-ups

Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps (Seated, on the floor with legs out straight out front)
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
Worked with 20lb DB, did Strict T2B

WOD:
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs) 95lb for me
Handstand Push Ups / did Wall Walks, 5,4,3

9:43

Patrick Tonge 10-13-2017 12:31 PM

Re: Over 50 Crossfitters Sign In
 
We haven't heard from Alden, Bill or Cliff in awhile..... I hope things are OK with them.

Patrick Tonge 10-13-2017 09:19 PM

Re: Over 50 Crossfitters Sign In
 
10.13.2017 Friday
WU: Run 400m then
50 Lunges
40 Situps
30 Pushups
20 Airsquats
10 Pull-ups

3 x 8 Back Squat
3 x 8 1@115lb, 2@ 125lb

Take 10-15 minutes to build to a heavy Snatch 65lb to 105lb

WOD:
Score Type:: Rounds and Reps
12 minutes of:
6 Hang Snatches (115/75 lbs) 65lb for me
12 Toes-to-Bar
15 Wall Ball Shots (30/20 lbs) 14lb WB

3 rounds +1

Jan Hedman 10-14-2017 05:32 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Patrick Tonge;1269846]We haven't heard from Alden, Bill or Cliff in awhile..... I hope things are OK with them.[/QUOTE]

Yepp, hopes everybody has it ok...
It would be interesting to see other peoples workouts, how everyone is training, in the same oldcategory, gives motivation to me. Would be nice even if more people would join to write here..

Wed 11 Oct:

Streching mostly
"Jackknife":
5,10,15,15,10,15,15,10,5reps (=100)
Superman holds, ca count to three
10times
Kb shrugs:
5/24kg x5

Thu 12 Oct:
Bike - 30min
Ski Erg:
1min on 1min off
10rounds
-200m
-212m
-212m
-224m
-228m
-226m
-225m
-220m
-226m
-209m

Sat 14Oct:

Bike 15min
AssaultBike
1min easy (ca40rpm)
30sec sprint (+60rpm)
5rounds

Pulldown - Alt db incl bench
10/40kg 10/12.5kg 4 rounds
Each 30sec of 30sec
1L-sit to pullup
15rounds
C2row
5min 1130m

Tim Babcock 10-15-2017 02:07 PM

Re: Over 50 Crossfitters Sign In
 
Climbed at the New Friday and Saturday. Lots of good climbs. Climbed with new and old friends. Drove home this morning.

Got a little workout this afternoon to loosen up the body after 5 hours in the car.

A few goblet squats and kettlebell swings for a warm up.

20 Kbs
2 TGUs (one each arm
5 rounds-35, 44, 53, 62, 71#

5 strict ring muscle ups

Patrick Tonge 10-16-2017 11:21 AM

Re: Over 50 Crossfitters Sign In
 
Spent the weekend working with my son. Saturday we cleaned up all of the shingles he had torn off of his home roof. He did lay a tarp down, so we pulled the tarps about 300M and made a bid pile!! Legs got a workout!! Sunday we cut a bunch of firewood with the chain saw and stacked it to be split.....next weekend will be a wood splitting weekend!!

Tim Babcock 10-16-2017 04:07 PM

Re: Over 50 Crossfitters Sign In
 
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 225, 230, 235, 240, 245
30 seconds rest
Floor Press x 8 reps 53# KBs
30 seconds rest
Ab Roll Outs x 10 reps
30 seconds rest

Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 44# KBs

Afterwards I mowed the grass as a cool down.

Patrick-Way to use your fitness to get sh*t done.


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