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

Patrick Tonge 08-24-2018 09:07 AM

Re: Over 50 Crossfitters Sign In
 
Welcome back Cliff!!
8.23.2018 Thursday
WU: 2 Rounds
Assault Bike 300M
15 KB sings
Row 250M
10 HRPU

5 x 2 Bench Press

Bench Press
Set 1 5 reps @ 80%
Set 2 3 reps @ 85%
Set 3 3 reps @ 90%
Set 4 2 reps @ 95%
Set 5 2 reps @ 95% or more
95-135lb did 140lb 1x

WOD:
10 Rounds
Farmers carry across gym and back (53/35)
25 Double Unders
10 d.u. attempts or 40 singles

6:53 44lb KB 40 SU. Went quick!!

Jan Hedman 08-24-2018 09:18 PM

Re: Over 50 Crossfitters Sign In
 
Good work men!
Not much to log here in August...
I started to do Consepts 'The Dog Days of Summer' - challenge.
Just for change to all lifting hit the cardio for a month and see does it help anything to lifting afterwards...
Dog days of summer goes so that
August 1-7 you total 10000m on Consept machine
August 8-14 - 20000m
August 15-21 - 30000m
August 22-28 - 40000m wich gives a total of 100000m
I have mainly C2rowed, with some SkiErg also.
my first weeks total was - 23410m
second weeks total - 22977m
third weeks total - 31911m
and have so far 25000m full for final week..
Longest one workout has been so far 15000m (1:09:32) row plus 4000mSkiErg.

Welcome back Cliff!!
And Patrick, i'd also say that do what Tim said

Tim Babcock 08-26-2018 08:39 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff. Looks of new problems and lots of sends.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 88# KB
Rest 45 seconds
Ring Push-Ups x 12 reps
Rest 45 seconds
B.
5 sets each of:
Goblet Squats x 10 reps 44#
Kettlebell Swings x 15 reps 53#
Double Unders x 25 reps
13:41

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS

Jan Hedman 08-26-2018 10:29 AM

Re: Over 50 Crossfitters Sign In
 
Sun 26 Aug:
C2row:
Half marathon - 21097m - 1:35':25"

Patrick Tonge 08-26-2018 01:00 PM

Re: Over 50 Crossfitters Sign In
 
Wow Jan!! Lots of rowwing... I think Cliff doe a lot of rowwing....
8.24.2018 Friday
5 sets of 5 Push Press
95-135lb, 140lb 3x

WOD:
"NATE"
Benchmark:
20min. AMRAP:
2 Jumping Muscle Ups
4 HSPU to Ab-Mat / 20lb DM Press for me
8 KB Swings (53/35#) 44lb KB
12 rds. + 6

Tim Babcock 08-27-2018 03:34 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
5 sets of:
Front Squat x 5 reps 65, 75, 85, 95, 105#
60 seconds rest
Strict Ring Muscle Ups x 2 reps
60 seconds rest
Ab Roll Outs x 10 reps
60 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30
rest : 1:00
Work : 2:00
rest : 1:00
work: 1:30
rest : 1:00
work: 1:00
rest: 1:00
work: 0:45
rest 1:00
work: 0:30
rest 1:00
work: 0:30
rest: 1:00
work: 0:15
Short and sweet Air-dyne workout.
Load Indicator: 4.5 (somewhat easy, I'll try 5.0 next time)

Patrick Tonge 08-28-2018 10:43 AM

Re: Over 50 Crossfitters Sign In
 
8.27.2018 Got stuck in Major traffic, was only able to participate in WOD
WOD:
10 min amrap kb swings, lunges, knees to elbows

10 KettleBell Swings (53/35#)
10 In-Place Walking Lunges (w/ KB)
10 Knees-2-Armpits10min. AMRAP:

6 Rounds +1

Patrick Tonge 08-29-2018 08:03 AM

Re: Over 50 Crossfitters Sign In
 
8.28.2018 Tuesday
WU: Run 1 Lap 3 Rounds
20 DU / 60 SU
10 HRPU
5 Ring Rows

5 x 5 Bench Press
5 x 5
went light 95 - 115lb

5X5 Weighted pull up Total Weight
5X5 Weighted pull up Total Weight
Strict PU with 18lb KB

WOD:
For Time:
Run 1 Lap
10-9-8-7-6-5-4-3-2-1
Shoulder-2-Overhead (155/105#)
*1 Lap Runn occurs before set each of Shoulder-2-Overhead
Scale the weight
20:00- 85lb, I did 10 sets of 7, I dunno why:eek:

Tim Babcock 08-29-2018 03:50 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 195#
Turkish Get Ups 53#
KB One-arm Floor Press 53#
This ended up being a bit of a grind. Took me awhile in the heat.

Bill Hoogsteden 08-29-2018 05:00 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff guys!! I've been walking the dog, doing Pullups, and, of course, doing Burpees (Yay! Burpees!!). We had to do an office move, which took away time to WOD!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Alternating leg step ups on 20" Step
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 Rounds:
For 2 min:
10 95# Thrusters
200 m row
Max number of 95# Thrusters
3 min rest

3, 4, 5, 3, 2 reps 17 total reps

[B]Evening:[/B]
1.14 mi dog walk


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