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Patrick Tonge 12-13-2018 11:30 AM

Re: Over 50 Crossfitters Sign In
 
12.12.2018 Wednesday
WU: 2 rounds
Row 250M
15 Cradle-Rocks
5 KB Press each arm
KB straight-up walk accross the box 1 time each arm

5 x 5 5 Sets 5 Single Arm Dumbell Press
5 Sets 5 each arm Single Arm Dumbell Press
Super set with

5 sets each arm single arm db row.
20lb DB Press / 30lb DB Row

WOD:
1k Row then
2 Rounds
10 Strict Pull Ups
15 Toes to Bar
20 Hang Cleans (95/65)
25 Push Press (95/65)
30 Burpees
17:15 75lb HC had to go down to 45lb Bar on Push Press:mad:

Patrick Tonge 12-15-2018 11:05 AM

Re: Over 50 Crossfitters Sign In
 
12.14.2018 Friday
WU: AssaultBike 15 Cal.
10 PVC Passthru's
15 Push-ups
10 Pull-ups
PVC Split-Jerk practice

Every 2 minutes, for 16 minutes (8 sets):
Push Jerk
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
*Set 6 – 1 rep
*Set 7 – 1 rep
*Set 8 – 1 rep
75-125lb Fail @135lb

WOD:
4 rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Box Jumps (24″/20″)
12 Pull Ups
Did it RX :thanx: 12:42

Bill Hoogsteden 12-15-2018 06:10 PM

Re: Over 50 Crossfitters Sign In
 
Like those WODs Patrick!!

[B]14 Dec:
WU:[/B]
400 m run
10 20" alternating step Ups

[B]WOD:[/B]
Filthy Fifty :
(scaled)
50 Box Jumps, 20 in
50 Pull Up (Jumping)s
50 Kettlebell Swings, 35 lbs
50 Walking Lunges
50 Knees To Elbows
50 Back Extensions
50 Push Press, 45 lbs
50 Wall Balls, 14 lbs
50 Burpees
150 Double Unders (3 1 Single Unders)s

32 mins 20 secs

[I]This was the fastest Filthy Fifty I've done since 2014! I clipped 1min 31 sec off my last attempt in July 2017! I just kept on moving which helped![/I]

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

Tim Babcock 12-16-2018 03:02 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 calf raises each leg
Deep squat hold
Lying Hero pose
5 rounds

We just got back from Ohio University. We daughter, Mary, just graduated with a psychology degree. Nice ceremony with family and celebratory dinner with her and her boyfriend afterwards. Fun weekend. Now I just have to get through the week before the Winter Break. Students are getting antsy to say the least.

Bill Hoogsteden 12-17-2018 05:04 PM

Re: Over 50 Crossfitters Sign In
 
Tim, Congrats on your daughter's graduation!!

[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 Push Ups
12 20" Alternating single leg step ups
10 Pull Ups
10 20" Box Jumps
33 Burpees (Yay! Burpees!!)
10 Banded pull throughs
5 Jumps on to 10# Bumper plates
Burgener warmup

[B]WOD:[/B]
Clean & Jerk : 1-1-1-1-1-1-1 :
95 lbs (1) , 115 lbs (1) , 135 lbs (1) , 135 lbs (1) , 140 lbs (1) , 145 lbs (1) , 150 lbs (1) , 155 lbs (0), and 135 lbs (1)

[I]I was disappointed that I couldn't get 155! But at least the other weights went easy.[/I]

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

Patrick Tonge 12-18-2018 03:27 PM

Re: Over 50 Crossfitters Sign In
 
12.17.2018 Monday
10 Min E2MOM (5sets)

Squat Clean&Jerk Complex...
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk
Build to a Moderate Load
went lite....45-65lb.

WOD:
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80
did air squats to save the hip and only 75lb
24:54 Good steady work on this one.

Tim Babcock 12-18-2018 04:16 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill!
Good work gentlemen.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated 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 35#
10 Pronators each arm
3 rounds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM (last two rounds I completed 2 cycles in the minute, 12 cycles altogether)

10 TGUs w/62#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Forearm Stretch
5 rounds

Patrick Tonge 12-19-2018 11:46 AM

Re: Over 50 Crossfitters Sign In
 
12.18.2018 Tuesday
WU: Row 250M then 3 rounds
10 Push-ups
10 Cradle-Rocks

Bench Press (6 sets)

Set 1 - 10 reps
Set 2 - 8 reps
Set 3 - 6 reps
Set 4 - 4 reps
Set 5 - 2 reps fail on x2 @135lb
Set 6 - 1 rep Hit 140lb
95-140LB

WOD:
"Apple Jacks"
12min. Clock:
3 Toe-2-Bar
3 Thrusters (75/55)
*Every round increase the reps by 3*
(3,6,9,12,15,etc.)
5 +11 did 65lb Thrusters.....

Patrick Tonge 12-20-2018 01:01 PM

Re: Over 50 Crossfitters Sign In
 
12.19.2018 Wednesday
WU:
row 250M
10 cradle-rocks
bike 25M
10 Air-squats

12min. EMOTM:
Even: 10 Back Squats @ 50% / OVH Squats for me
Odd: 10 Deadlifts @ 50% (same weight as back squat)
OVH Squats 45-65lB
DL 135LB

WOD:
"Dopamine"

5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike
* Scale Calories and Sprints to give yourself at least 1 min rest.

did 16-18 Cal per round. Another aerobic day all the way around!!

Tim Babcock 12-20-2018 04:06 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 1-2-1-2-1-2-1-2-1-2 (15 cycles)

2 TGUs with each weight 35, 44, 53, 62, 70#

1 strict ring muscle up
20 Flexbar Wrist Extensions
Lateral Band Walk 20 steps
5 rounds

2 strict bar muscle ups. No misses but very slow on the transition.

Bill Hoogsteden 12-20-2018 05:58 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff guys!!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 7)
10 Air Squats
14 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)

[B]WU:[/B]
12 Min AMRAP:
15 Towel Pull-ups
10 Box Jumps, 20 in

5 rounds + 15 Towel Pull-ups + 4 Box Jumps, 144 reps
[I]
This was a keep moving WOD. I surprised my self that I got to the sixth round![/I]

Patrick Tonge 12-21-2018 11:57 AM

Re: Over 50 Crossfitters Sign In
 
12.20.2018 Thursday
WU:
120 SU
10 PVC Pass thru's
.40sec hold OVH Sq. w/PVC

3 x 5 Overhead Squats
65, 85, and 95lb

E2MOM- 5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat
45-65lb took it easy on the hip....

WOD:
AMRAP- 15 Minutes:
400 Meter Run
8 Strict Pull-Ups / DB press for me
12 Strict Handstand Push-Ups
Completed 4 rounds. go go go again.....Gettin Cardio work!! :pepper:

Tim Babcock 12-24-2018 07:32 AM

Re: Over 50 Crossfitters Sign In
 
Saturday 12/22/18
Bouldered at Rock Mill with Jeff.

Today 12/24/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
Double Kettlebell Front Squats x 5 reps 35# KBs
Rest 45
Sloper campus lap x 2 laps
Rest 45 seconds
KB Floor press x 5 reps 53#
Rest 45 seconds
Ab Wheel Roll Outs x 5 reps
Rest 45 seconds

B.
Three rounds for time of:
25 double unders
15 Push-Ups
20 Kettlebell Swings (20 kg)
8:01

Rice Bucket Routine

Patrick Tonge 12-24-2018 03:34 PM

Re: Over 50 Crossfitters Sign In
 
12/21/2018 Friday
Barbara
5 Rounds
20 Pull-up
30 Push-up
40 Sit-ups
50 Air-squats

37:40

12/24/2018
WU 5 of each below
12 Days of X-MAS
1 Lap
2 T2B
3 Burbees
4 Goblet Squats
5 Pull-ups
6 Wall Balls Did barbel strick press
7 Push-ups
8 WTD OVH Squats
9 KB Swings
10 DB Snatchs
11 Hollow Rocks
12 Ring Dips

32:30 Tweak'd my back middle of round 10, finished 11 Rounds

Tim Babcock 12-25-2018 12:03 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 35# KBs for first 5 cycles and 44# KBs for last 5 cycles.

2 TGUs with each weight 35, 44, 53, 62, 70#

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

First workout with new bike. It's very sturdy and quiet compared to my previous air bike. A good tool for building fitness and mental fortitude.

Merry Christmas, everyone!

Patrick Tonge 12-26-2018 11:56 AM

Re: Over 50 Crossfitters Sign In
 
Merry Christmas to All!! I made it to 55!!! AND Still counting!! :pepper:

Tim Babcock 12-27-2018 09:30 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Kent. Sent a few blues I had tried on Saturday. Repeated a particularly hard purple. Very crowded.

Today
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 35#
10 Pronators each arm
3 rounds

5 Sets of:
Hexbar Deadlift x 5 reps 195#
30 seconds rest
TGUs x 2 (1 each arm) 53, 53, 62, 62, 62#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 each arm 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

1 strict muscle up
Deep Squat Hold
Hip stretches
5 rounds

VooDoo Floss for elbows and forearm smashing.

Happy Birthday Patrick! Mine's coming up in a few days on the 31st.

Patrick Tonge 12-28-2018 11:24 AM

Re: Over 50 Crossfitters Sign In
 
12.27.2018 Thursday-
WU: CrossOver Shoulder routine
Run 400M
2x Accros gym floor
High Knees
Butt kickers
leg swings front
leg swings side
Bear crawls

Take 20 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure.

Only made it to 265lb.

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs) / 165 for me
12 Box Jump-Overs (24″/20″)

6rds +10

Tim Babcock 12-29-2018 09:14 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Climbed at "On the Rocks." On the Rocks is a new gym in Amherst. Very nice small gym. However it was too busy with lots of kids running around. Dangerous! I'm hoping the next time I go it won't be as busy.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Three sets of:
Double Kettlebell Front Squats x 8 reps 35# KBs
Rest 45
Ring Rows x 8 reps
Rest 45 seconds
KB press x 8 reps 35# KBs
Rest 45 seconds
Ab Wheel Roll Outs x 8 reps
Rest 45 seconds

B.
TGUs x 10 reps 62#

C.
30/20/10 double countdown
1. Start with as many kettlebell swings as possible in 30 seconds, then rest 30 seconds.
2. Then do as many push-ups as possible in 30 seconds. Rest 30 seconds.
3. Next do swings hard and fast for 20 seconds. Rest 20 seconds.
4. Follow it up with 20 seconds of push-ups. Rest 20 seconds.
5. Finish with 10 seconds of swings, 10 seconds of rest, and 10 seconds of push-ups. Rest for 30 seconds and repeat the sequence once more.
73 total swings and 90 total push-ups

VooDoo Floss on arms and elbows.

Patrick Tonge 12-29-2018 04:39 PM

Re: Over 50 Crossfitters Sign In
 
12.28.2018 Friday
WU:
Crossover Symetery shoulder routing
Run 400M
2 Rounds
20 Cradle rocks
10 Push-ups
5 strict press w/bar

Every 2 minutes, for 16 minutes (8 sets):
Push Jerk
*Set 1 ? 3 reps @ 70-74% of 1-RM
*Set 2 ? 3 reps @ 75-79%
*Set 3 ? 2 reps @ 80-84%
*Set 4 ? 2 reps @ 85%
*Set 5 ? 1 rep @ 87-89%
*Set 6 ? 1 rep @ 90-92%
*Set 7 ? 1 rep @ 93-94%
*Set 8 ? 1 rep @ 95%

75-115lb. Working on proper form

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders / 80 SU
20 Push Presses (95/65 lbs)
10 Burpees Over the Barbell
3rd +30 65lb P. Press / 80 SU

12.29.2018 Saturday
WU: Run 400
hi knees 2x across gym
butt kickers 2x across gym
bear crawl 2x across gym
stiff arm KB hold 2x across gym

Clean / C & J 1 every Minute
75-125lb 115 C&J 125lb Clean

WOD: Partner WOD 20Min Cap
RUN 400M
3X 30 Front Squats
30 T2B
RUN 400M
3X 30 Hang Cleans
30 Burpee over Bar
RUN 400M
We went 20 Min, short 20 Burpee and 400M Run...:confused:

Tim Babcock 12-31-2018 09:20 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday 12/30/18
Bouldered at Rock Mill with Jeff.

Today 12/31/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

TGUs
2 w/35#
2 w/44#
2 w/53#
2 w/62#
2 w/70#
2 w/88#

Strict Ring Muscle ups
0, 0, 0, 8#, 20#

Strict Bar Muscle Up

3 sets of 5 Kettlebell Front Squats
35s, 44, 53s

Rogue Echo Bike -average RPM 65
20 X (30s work + 30s rest)

I met all my birthday goals.

Patrick Tonge 12-31-2018 04:27 PM

Re: Over 50 Crossfitters Sign In
 
Happy B-Day Tim!!

12.31.2018 Monday
WU: Run 400M
Hi-Knees
Butt Kickers
solider march

WOD:
New Years Eve

31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Run 1 Lap after Each Movement :)
Then, 365 meter Row

There was a 40Min Cap.... I had to finish this thing!!! 45:59

Bill Hoogsteden 01-01-2019 04:45 PM

Re: Over 50 Crossfitters Sign In
 
Great end of the year guys!! Belated Merry Christmas and Happy New Year! :pepper: Belated Happy Birthday Patrick! Hope you got your Birthday Burpees in! (Yay! Burpees!! :D)

Completed 1,000 Burpees this past month! Yay! Burpees!!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS

[B]WOD:[/B]
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Started @ 1 Strict pull-up. Got 195 reps, 5 push ups into the 7th round.

[I]Pull ups weren't as strict as the rounds went on. But I wanted to get the first WOD of 2019 in.[/I]

Tim Babcock 01-03-2019 04:10 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Hexbar Deadlift x 5 reps 205#
30 seconds rest
DB Bench Press x 10 reps 40#
30 seconds rest
Ab Wheel Roll Outs x 8 reps
30 seconds rest
Cuban Rotations x 8 reps 16#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

1 strict ring muscle
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Bill Hoogsteden 01-03-2019 06:57 PM

Re: Over 50 Crossfitters Sign In
 
Nice job Tim!!

1.85 mi dog walk
1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS

Deadlift : 5-3-3-1-1-1 :
135 lbs (10), 155 lbs (5), 185 lbs (5), 225 lbs (5), 245 lbs (3), 275 lbs (2), 295 lbs (1), 315 lbs (1), 325 lbs (f), 325 lbs (f), and 295 lbs (1)

[I]I love doing DLs. But I may have started too light. by the time I got to the 325#, I was feeling it in my back.[/I]

Tim Babcock 01-06-2019 12:38 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill. You too!

Yesterday
Climbed on a rope with Kent, Matt, and Connie at Vertical Adventures. Fun.

Today
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 35#
10 Pronators each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Double Kettlebell Front Squat 35s, 44s, 53s
Strict Supinated Pull-up w/10#
One Arm Floor Press 53, 62, 70#
Ab Wheel Roll Outs

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
46 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

Patrick Tonge 01-06-2019 12:48 PM

Re: Over 50 Crossfitters Sign In
 
01/04/2019 Friday
WU:AssultBike 3Min
10 Pull-ups
10 push-ups
15 Supermans
10 Pull-ups
10 push-ups
10 PVC pass-thrus

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
These were tuffer then I thought......

WOD:
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups
13:30 Did 95lb on the Power cleans, they felt good and I was working. Did 15 bar progression MU

Bill Hoogsteden 01-07-2019 05:44 PM

Re: Over 50 Crossfitters Sign In
 
Great work Guys!!

[B]WU:[/B]
1 mi run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 6)
10 Chin Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9 reps of:
Dumbbell Clean & Jerk, 35 lbs
Strict Pull-up
GHD Sit-up

15:14

[I]I felt this one! At the end, I felt I was going to puke![/I]

Cashout: Headstand (took me two tries!)

[B]Evening:[/B]
.85 mi Dog Walk

Patrick Tonge 01-08-2019 11:32 AM

Re: Over 50 Crossfitters Sign In
 
Hang In the Bill!!! You Got THIS!!
01.07.2019 . Today is my oldest Son Andrew's B-Day
WU: AssaultBike 4Min
2 Rounds
10 Pull-ups
10 PVC Pass-thurs
20 Sit-ups

10 min to work up to a heavyish OHS
75-125lb 115lb was trouble, but 125lb went up pretty good. Ran out of time to try 135lb.

WOD:
Every 5 minutes, for 5 Rounds
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Post Each Interval Time:
3:40, 4:00. 4:10, 4:10. 4:47
round 1 & 5 completed everything, 2-4 I didnt make it. This workout was MUCH tuffer then anticipated... that's X-FIT for ya!!! I did Sit-ups instead of WB, Push-ups in last round were tuff.....

Tim Babcock 01-08-2019 04:58 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday 1/7/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling

Today 1/8/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Hexbar Deadlift
Ring Dips 0, 10, 20#
Pronated Grip Pull-ups 10, 10, 20#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
50 calories

Deep Squat Hold
90/90 Hip Stretch
Banded Hip Walk
20 Flexbar Wrist Extensions

Patrick Tonge 01-09-2019 01:55 PM

Re: Over 50 Crossfitters Sign In
 
01/08/2019 Tues.
WU:
2 Rounds
10 KB swings
10 clean pulls 65/95lb
Row 250M

1 x 2 2 Rep Max Power Clean
75-145lb. My PR is 170, but I could do that now..... not so strong since I injured my shoulders. I am slowly getting stronger, but think it will be tuff to better some of my PR's.

WOD:
For time:
1000 Meter Row
30 Alternating Single-Arm DB Snatches (55/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs)
35lb DB Snatch, 20lb OVH Lunges
9:51 OVH Lunges were tuff......

Bill Hoogsteden 01-09-2019 05:14 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! I'm feeling the GHD sit ups!

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 10)
10 Leg Swings on Each leg in both direction
2 rounds of Cindy
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 20" box Jumps
10 Jumping Jacks
10 8 kg Ball slams
Long Jump

[B]WOD:[/B]
Deadlift : 1-1-1-1-1 :
135 lbs (10), 225 lbs (1), 275 lbs (1), 315 lbs (1), 320 lbs (1), and 325 lbs (1)

[I]The DLs felt good! Even the 325#, which I couldn't pull a few weeks ago! :pepper: Kinda sorry I didn't try to go higher...[/I]

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

Tim Babcock 01-10-2019 04:35 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

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

100 Kettlebell Swings 53#
5:45

2 TGUs 35, 44, 53, 62, 70#
5 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
49 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Patrick-Definitely hard to set new PRs on the same movements you were doing when you were younger. I read somewhere maintaining strength as one ages is actually gaining. That's my goal on a lot of my movements.

Patrick Tonge 01-11-2019 10:09 AM

Re: Over 50 Crossfitters Sign In
 
1/10/2019 Thursad
WU:
Row 400M then 3 Rounds
10 PVC Pass-thrus
10 light-weight arm circles

Five sets of:
Push Press x 5 reps
Rest 2 minutes
Build to today’s heavy 5 reps
75-110lb . Felt pretty good.....

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders / 60 SU
4rds +3 . 75lb P. Press. Just kept moving on this one, good cardio weight lifting movements. Lots of P. Press today!!!
Tim- Ya in some movements I am loosing strength, but slowly gaining some of it back. Stuff does change as the years go by body wise............:ranting2:

Bill Hoogsteden 01-11-2019 07:27 PM

Re: Over 50 Crossfitters Sign In
 
I feel your pain guys!! :D As long as I keep my lifts up, that's a good thing!!

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50 SUs
DU attempts
33 Burpees (Yay! Burpees!!)
10 TRX Rows

[B]WOD:[/B]
Cindy Strict!
20 min AMRAP:
5 Strict Pull Ups
10 Push ups
15 Air Squats

17 rounds + 3 Pull Ups

[I]This was almost 2 rounds less than my last Cindy attempt. I could feel my shoulder during the last few rounds. All in all, I felt good about it![/I]

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

Patrick Tonge 01-11-2019 09:27 PM

Re: Over 50 Crossfitters Sign In
 
Nice Work Gents!
01/11/2019 Friday
WU: Row 400M
solider walk
butt kickers
high-knees
side-step
bear crawl
Inch-worm
2x accros gym floor

Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
* Set 1 – 3 reps @ 70% of 1-RM Back Squat
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
Went REAL light, first time I was done squats in a couple of months, Left hip still hurting.....
75-125lb

WOD:
800 Meter Run
150 Air Squats
800 Meter Run
Ran in the dark, did 95 Air-squats and 55 sit-ups
14:11 alittle slow......

Tim Babcock 01-13-2019 08:01 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday 1/12/19
Bouldered at Rock Mill with Jeff and Beth.

Today 1/13/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Double KB Front Squats x 6 reps 35# KBs
30 seconds rest
Double KB Press x 6 reps 35# KBs
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest
Double Unders x 25 reps
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 72
47 calories (felt particularly hard today)

5 minutes of deep squat holds and 90/90 hip rotations

Patrick Tonge 01-15-2019 09:25 AM

Re: Over 50 Crossfitters Sign In
 
1/14/2019 Monday
2 Rounds
Row 250M
20 Situps
10 push-ups
10 air-squats

Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Stayed right at 105lb

WOD:
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (55/35 lbs)
15 Toes to Bar
10 Burpees
11:16 . 30lb DB

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Tim Babcock 01-15-2019 04:24 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday 1/14/19
Recovery Day!
Agile 8
Rice Bucket Routine
VooDoo Flossing on elbows and arms
Hip stretches
Foam rolling
20 minute walk on treadmill

Today 1/15/19
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 35#
10 Pronators each arm
3 rounds

2-3-5-2-3-5-2-3 (25 total)
Hexbar Deadlift 205#
Pronated Pull-ups
One-arm Floor Press 53#, 62, 62#

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
Tried to keep the RPMs at or above 80 rpm
38 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Bill Hoogsteden 01-15-2019 06:20 PM

Re: Over 50 Crossfitters Sign In
 
Kickin' butt guys!!

[B]WU:[/B]
400 m run
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 5!)
10 Leg swings on each leg in both Directions
10 Band pass throughs
10 12" Alternating leg step ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20:00 AMRAP:
15 Strict Pull-ups
30 Push-ups
45 Air Squats

5 rounds + 15 Strict Pull-ups + 5 Push-ups = 470 reps

[I]43 reps less than last Friday. I was trying to protect my shoulder and I didn't feel that bad.[/I]

[B]Evening:[/B]
1.14 mi Dog walk in the :snow:!!


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