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Cliff Miller 04-25-2016 08:25 PM

Re: Over 50 Crossfitters Sign In
 
patrick.....nothing like moving the box to bring everybody together eh? i remember our move and it was treated like a great team building exercise....which in some ways it was :)

tonite

2 rm 16" box squat to 33 1/4" box w/ 20lb vest

1 rm box squat w/ chains 305lbs plus 102 lbs in chains to equal 407lbs at the top

then 5 @ 275 and rm (10) @295

stone lift over 42" rail 185lb stone

4 x 12 double russian kb swing 16 kg kb's

100 large green band standing abs

Patrick Tonge 04-26-2016 07:54 AM

Re: Over 50 Crossfitters Sign In
 
April 25, 2016 Monday

WU:
Run 400M then 3 Rounds
10 Wall Push-ups
10 Air-squats
15 Sit-ups

Front Sq.
EMOM x 10 – 2 Sq.
worked my was from 105 to 155lb.

Conditioning
21 – 15 – 9
Calorie Row
Thrusters 95/65 / front rack lunges for me @75lb
8:34

Patrick Tonge 04-26-2016 07:56 AM

Re: Over 50 Crossfitters Sign In
 
YA Cliff, we have a good tight group here. It was a great effort by all!!:pepper:

Cliff Miller 04-26-2016 07:58 PM

Re: Over 50 Crossfitters Sign In
 
tonite

5 min airdyne

then 4 rounds

8 @ 155 lbs farmers bar deficit squat

40 meters out and back prowler w/90lbs

11:31

was working with some of the younger fitter fire breathers....same weights on both...only difference they were using the low bars on the prowler on the way back.....beat them by almost a minute to 1:45....i will take that any way i can....:kicking0:

4 x 12 24 kg kb obliques per side

Cliff Miller 04-27-2016 06:43 PM

Re: Over 50 Crossfitters Sign In
 
speed bench

red band 1 rm bench press 295lbs

3 @ 275, rm (8) @295

narrow mag grip supine rows 3 x 10

over head rope tri ext 10-10-10-10 7-10-12-15 kg

decline row 10-10-10-10 35-40-45-50

Patrick Tonge 05-02-2016 09:55 AM

Re: Over 50 Crossfitters Sign In
 
April 28, 2016 Thursday:

Run 400M
3 Rounds
5 rings rows
10 air-squats
15 situps

Strength
Back Squat and Strict Press
Wendler week 1
Add 10 pounds to your 90% Back Squat and 5 pounds to your Press number
5 @ 65% 145lb
5 @ 75% 165lb
Max reps @ 85% 195lb 2x

April 29, 2016 Friday:

Run 400M

Strength-
Front Squats:
5@ 135
5@ 155
5@ 165
2@ 175

“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/35) / 44 for me
12 Pull-Ups / use HUGE green band... I don't like using them but workin to get the shoulder better.......

OK... Where did everyone go??!!!! I know there is more then just me and Cliff on the 50+ club board!!! Hope everyone is doing well!!!
Did BAR strick press, the 55lb and a couple of 65lb... testing the shoulder.

Conditioning
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders / 165 SU for me
15 chest-to-bar pull-ups / Front lunges w/75lb
5 hang power cleans 155/105 / 75lb for me.

Bill Hoogsteden 05-02-2016 06:12 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Don't fret! I'm back! :D Been traveling, doing my 10 Burpees a day, and running a mile when I can!

[B]25 April[/B]
10 min AMRAP:
10 Alternating lunges with a 45 pound plate
20 HRPUs

Got 5 rounds and sore shoulders and arms!

[B]2 May
WU:[/B]
1 mile run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
5 Snatch grip Push Press @ 45#

[B]WOD:[/B]
10 min EMOM:
3 Bench Presses @ 85% 1RM
Did 1 @ 205, 2 @ 195, & 6 @ 185

3 RFT:
15 T2B
15 HSPUs (Belly to wall)

7:39

[B]Evening:[/B]

Backsquat:
5 @ 185
5 @ 215
11 @ 240
5X10 @ 140

Great to be back!

Cliff Miller 05-02-2016 07:01 PM

Re: Over 50 Crossfitters Sign In
 
welcome back bill....i was getting worried that everybody had bailed....

we are in the midst of a early summer heat wave.....so.....

friday in the 24 degree celcius

banded dead lifts, farmers dead lifts and farmers walk...by my self....so i did the adult male thing and went to a buddy's and sat on his deck and had a few wobbly pops and watched the sun set....

saturday....move about 4,000 lbs of granite paving stones....by my self....thought i was going to melt by the end of it

sunday.....speed bench, mega bow bench, 100 incline push ups, tate presses, 100 ring pull ups....life chores at home, dog walk and a few wobbly pops....

tonite.....temperature hit 30 celcius......it was warm....zerker squat 1 rm 325 lbs, front squat 8-8-8 225-265-285, frog stance dead lifts 7-7-7 225,275,295, 4 rounds 15 hip extension, 15 sit ups

Patrick Tonge 05-03-2016 11:39 AM

Re: Over 50 Crossfitters Sign In
 
YA!! Welcome Back Bill.

Monday May 2, 2016

WU:Run 400M 3 Rounds
5 wall pushup
5 ring rows
10 PVC OVH Air-squats
15 cradle-rocks

Snatch
EMOMx10: 1 Squat Snatch / lite Squat Cleans here........

Stamina Builder
6 sets of:
25 seconds to complete as many Ring Muscle ups as possible / RING-ROWS
35 seconds rest.

Stamina Builder
3 Rounds for time of:
20 Thrusters, 95/65 / Front Load Lunges @75lb for me.
1 minute between rounds

4:42 on the last one. Should have done about 95lb!!!!
Its been about 85F or I think about 30C here the past few days.. although they say we are about to get alittle rain towards the end of the week. We'll see.......

Cliff Miller 05-04-2016 07:42 AM

Re: Over 50 Crossfitters Sign In
 
nice work Patrick........that heat is a killer so early in the year eh?

last night

20 rounds....left and right toe touches, lunge, left and right toe touches, lunge

then there was susposed to be kb swings and running....I opted for the 110lb 800 m. sand bag walk....down to 9:39 from 12: plus a year ago :pepper:

6 x 30 sec planks

Patrick Tonge 05-04-2016 11:38 AM

Re: Over 50 Crossfitters Sign In
 
Ya.. Alittle warm Bill, but it gets hot here in the summer. Plenty of 100F+ days here.

May 3, 2016

Run 400M 3 Rounds
10 Wall-push-ups
15 Sit-ups
20 walking lungs

Strength
Week 2
Deadlift 195@3, 225@3, 250@7
Bench Press Did lite Bench. 3 set of 6 @75lb
70% x 3 reps
80% x 3 reps
90% x 3+ reps (As many reps as possible, MUST be more than 3)

Conditioning
EMOMx15: SCALE
Min 1: 18/15 Calorie Row / 20-25 Dynoglide
Min 2: 15 GHDSU / 20 Situp
Min 3: 20 Hip Extensions / 20 SuperMans

Bill Hoogsteden 05-04-2016 05:31 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Fahrenheit in the Winter, Centigrade in the Summer!!

Awesome stuff guys!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Shoulder taps on each shoulder
10 Burpees (Yay! Burpees!!)
Burgener Warmup

[B]WOD:[/B]
20 min AMRAP:
10 Snatches @ 95#
20 Box Jumps @ 24"
250m row

2 rounds + 10 Snatches + 20 Box Jumps

[B]Evening:[/B]
1 mi Dogwalk
10 1.5 Pood KBS
Bench Presses:
5 @ 135#
5 @ 160#
7 @ 180#
5X10 @ 105#

Bill Hoogsteden 05-05-2016 05:37 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi + dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadlift:
5 @ 215#
5 @ 250#
5 @ 285#
5X8 @ 165#

Bill Hoogsteden 05-09-2016 04:49 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Min EMOM:
3 Bench Press @ 155#

115#:
10 Back Squats
9 Power Cleans
8 Front Squats
7 Power Snatches

7:34

[B]Evenings:[/B]
1 mi Dogwalk

Shoulder Press:
5 @ 80#
5 @ 100#
9 @ 115#
5X10 @ 70#

Bill Hoogsteden 05-10-2016 05:53 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
30 Plank Shrugs
10 Pullups
10 Burpees (Yay! Burpees!!)
10 45# OHS

[B]WOD:[/B]
Bench Press:
5-4-3-2-1-1-1
135#(5)-155#(4)-185#(3)-205#(2)-225#(1)-235#(1)-245#(f):censored:-135#(1)
Back Squat:
5-4-3-2-1-1-1
135#(5)-185#(4)-205#(3)-225#(2)-275#(1)-295#(1)-305#(1) :pepper:

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

Back Squats :yikes: :
3 @ 200#
3 @ 225#
12 @ 250#
5X10 @ 140#

I'm really happy about the 305 back squat! It seemed VERY easy!

Cliff Miller 05-11-2016 09:44 AM

Re: Over 50 Crossfitters Sign In
 
this week has been a taper week as my wife and I along with 11 others from our box are off for a powerlifting road trip in Vernon b.c.

sunday worked out our opening lifts......b.s. 350, b.p 225, dead 420

am hoping to beat my last comp by at least a few pounds in each lift

I am going up a weight cat for this comp by about 12 or so lbs which has been a real struggle as I am wanting to eat fairly healthy but still gain weight.

in this federation that we are competing in the title for age and weight class is open so I figured I might as well give it a shot :D

I will be glad go shed the extra weight which I weird because it is "only" 12 or so lbs heavier than I normaly weigh but it just does not feel right.

will post our results on Monday

keep up the great work

cliff

Patrick Tonge 05-11-2016 03:52 PM

Re: Over 50 Crossfitters Sign In
 
Nice job on the BK Squat Bill. Cliff keep us posted on your lifts!! Love to hear about it.

May 10, 2016 Tuesday

Strength
Deadlift

Bench Press
5@ 75%
3@ 85%
max reps @ 95%

Conditioning 25Min cap
5 Rounds:
500m Row
15 Burpees
10 Front Squats (155/105) 105 for me.

I made it 4 Rds. 24:13

Bill Hoogsteden 05-11-2016 05:20 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Good luck & keep us informed! I hear you on gaining weight!

Patrick, Great work on that WOD! Yay! Burpees!!

[B]WU:[/B]
@ 500m Row on the C2 without batteries
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Diane
21-15-9
225# DL
HSPUs (Belly to wall)

Run 2 mi

Got Diane done in 8:40, 1:15 faster than my last attempt on 3 Dec. Got the "run" done in 30:05 despite a nasty shin splint around .75 mile.

[B]Evening:[/B]
1 mi dogwalk
10 1.5 KBS

Bench Press:
3 @ 150#
3 @ 170#
8 @ 190#
5X10 @ 105#

Bill Hoogsteden 05-12-2016 03:44 PM

Re: Over 50 Crossfitters Sign In
 
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

Dead lifts:
3 @ 235#
3 @ 265#
3 @ 300#
5X8 @ 165#

Patrick Tonge 05-12-2016 09:38 PM

Re: Over 50 Crossfitters Sign In
 
Good Work Bill!!

May 12, 2016 Thursday

WU:
Run 400M
20 Air-squats
10 Cradle-rocks
10 Push-ups
10 Bar strict press

Strength
Back Squat 5@125WU, 5@145, 3@165, 1@195
Press lite......5@55 2x
week 3
5 @75%
3 @85%
Max reps @95%

Conditioning for time
Run 400M
75DU / 210 SU
50 Air-squats
25 Burpees
50 Air-squats
75DU / 210 SU
Run 400M
13:48 did SU

Bill Hoogsteden 05-15-2016 03:55 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Nice WOD! (YAY! Burpees!!) :D I don't think I could've gotten conditioning done that fast!

[B]WU:[/B]
3 + mi dogwalk
10 Burpees! (YAY! BURPEES!!)

Shoulder Press:
3 @ 95#
3 @ 105#
3 @ 110#
7 @ 120#
5X10 @ 70#

Cliff Miller 05-15-2016 08:12 PM

Re: Over 50 Crossfitters Sign In
 
wow what a great weekend

made the higher weight cat by 1 kilo.....thanks in part to the double cheese and bacon burgers i had thursday and friday while driving to the comp:D

this was a first year event end ran on time and with out a flaw from the lifters point of view.

my wife went 3 for 3 in p.r.'s and is hooked on powerlifting.....she won her cat as well:pepper:

my day started with a scratch on first squat because of depth, then got the next two and a 402.5 lb p.r.

bench gave me some problems but i still got 246.5

i ended the day with a 462 dead lift p.r.

ended up with 1,111 for a total

the best part of the day was at the awards and all 11 lifters from squamish got medals for first place......one of our 17 year olds got 4 national records....the 3 lifts and total.....

will be going back next year with out a doubt

Patrick Tonge 05-16-2016 12:22 PM

Re: Over 50 Crossfitters Sign In
 
Nice Cliff, sounds like a FUN weekend. So rested Friday then spent Saturday working on the Box again. Painting installing new bars and such. We put up a couple of 13FT'ers that we can hang some rings on.

Sunday I spent monitoring the "burn pile" and weed Wacking at mom mom's place, then came home continued painting and did some week killer spraying on my property. So lots of activity. Ready for the WOD Monday!!

Bill, I can run which helped my time the other day!!

Bill Hoogsteden 05-16-2016 05:22 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, :king: WOW! That's so awesome!

Patrick, I can run. Just don't time me! :D

[B]WU:[/B]
1 hour dog walk
10 Burpees (Yay! Burpees!!)
[B]
WOD:[/B]
BackSquat:
5 @ 215#
3 @ 240#
12 @ 270#
5X10 @ 140#

Cliff Miller 05-16-2016 06:40 PM

Re: Over 50 Crossfitters Sign In
 
thanks guys.....

now the hard work starts ..... i have about 12 lbs to lose.....really don't like the way the extra weight makes me feel....i need to be down around 230 ish

tonite....

worked with coach jesse to find a better hand position for bench press.....my wonky shoulder is the issue.....to wide and it begins to not be happy....to narrow and i lose all my power.....

rowed for 1,000 meters nice and easy

Bill Hoogsteden 05-17-2016 05:09 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, You deserve the rest!

[B]WU:[/B]
1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
Burgher Warmup

[B]WOD:[/B]
12 min AMRAP:
10 Snatches @ 95#
10 Lateral Burpees (Yay! Burpees!!)

3 rounds

[I]Almost missed the last round, but hustled through the last 10 Burpees. (Yay! Burpees!!)[/I]

[B]Evening:[/B]
1 hour dogwalk

Patrick Tonge 05-18-2016 01:38 PM

Re: Over 50 Crossfitters Sign In
 
Nice Work Gents!!!
5/16/2015 Monday

Squat Clean started at 75lb got up to 105lb
EMOMx10: 1 Squat Clean

Squat
5×3 Back Squats, across 155lb

Conditioning
3 Rounds: We did 18Min time cap, 2Min on each section.
30 Burpees
30 Pull-Ups / I did Sit-up........
30 Thrusters, 75/55 / Bar.......

5/17/2016 Tuesday

Stamina Builder
2 minutes of Double unders / got 298 SU
rest 2 minutes
2 minutes of Double Unders / Hit 343 SU. I was Happy with this!! I was mad cause I tripped up at 1:59, almost made it the whole way without stopping

TABATA Push-Ups.
Did the first 3 sets PU, then switched to Sit-Ups..... saving the shoulder.

Conditioning
21-15-9 Dead Lifts, 225/155 / 185 for me
400m run after each set.
9:14 felt a twinge in the back while running after 15, did 135lb on last 9

MidLine/Row Conditioning
3 RFT:
30 Calorie Row
30 GHDSU / Sit-ups Did 5 GHDSU then 20 SU each round
30 Hip Extensions / SuperMans's

OK...... I was tired after this one, we were working!! :run::kicking0: Stomach actually feels better today (Wed) then I though it would

Bill Hoogsteden 05-18-2016 04:56 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Nice WODs! I hear you on those Tabata pushups! I usually start with push ups & end up with knee push ups. Watch your back!

[B]WU:[/B]
500m row
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull ups
10 Burpees! (Yay! Burpees!!)

[B]WOD:[/B]
4 RFT:
10 Front Squats @ 155# cleaned from the floor
400m run

20:22
[I]If I was Patrick, I'd have been able to run faster! ;)[/I]

[B]Evening:[/B]
1 hour dogwalk (@ 2+ mi.)

Bench Press:
5 @ 160#
3 @ 180#
4 @ 200#
5X10 @ 105#

Bill Hoogsteden 05-19-2016 07:08 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
2X 10 SUs & 1DU
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Pulls
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
150 SUs
5 L-chin ups
10 Belly to wall HSPUs

12:44

[B]Evening:[/B]
1 mi dogwalk

Dead Lift:
5 @ 250#
3 @ 285#
6 @ 315#
5X8 @ 165#

Patrick Tonge 05-20-2016 12:16 PM

Re: Over 50 Crossfitters Sign In
 
5/19/2016 Thursday

WU:
Run 400M

Front Squats
5@115, 3@135, 3@145, 3@155, 2@165

Hi-Hang Sq. Clean- Happy to say my Shoulder never complained on these!!
85 2x
105 2x
115 1x

WOD: For Time
Run 800M
40 HSPU / Seated DB Press for me
60 T2B / K2E for me.....
Run 800M
15:19

Cliff Miller 05-22-2016 12:25 PM

Re: Over 50 Crossfitters Sign In
 
great work as usual guys

rest week kind of last week....went to gym a couple of times and rowed....super busy at work .... 50 hour week.....took friday and saturday off...it's a long weekend up here in canada....went to a buddies place last night for a back yard fire and a few to many wobbley pops.....came up with the idea of riding our cruiser bikes down half nelson [url]http://www.bikepirate.com/half-nelson/[/url] (wfs)....so up at 6:30 this morning...picked up the crew...went out for breakfast at our local greasy spoon.....stopped by to pick up the wife so that she could shuttle us up to the top.....we laughed like school girls all the way down....i had smoke pouring out of my rear hub by the time we hit the bottom....what a great way to wake up.....:D

then went to the gym...

speed bench

rm w/185 bench press (10)

prone tri ext 10-10-10-10 10-12-15-20

incline push ups 2 x 25

supine bench row 10-10-10-10 135 all the way across

seated mag grip row 10-10-10-10 90-110-120-130

hammer curls 10-10-10-10 35-40-45-50

life chores for the rest of the day

Patrick Tonge 05-23-2016 11:24 AM

Re: Over 50 Crossfitters Sign In
 
Wow Cliff!! Looks like a blast!!! I had life chores my self this weekend. :ranting2: Spent the weekend in my sons Apt. cleaning like a mad man in an attempt to get my deposit back.... The landlord is a real hard A__. She is a true slum-lord taking advantage of college kids!! Back to the Box to tonight!! With the 19 yr. old Son hopefully.

Bill Hoogsteden 05-23-2016 05:20 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, That's what functional fitness is all about! Nice WOD BTW!

Cliff, WOW isn't the word! Looks like a blast!!

[B]WU:[/B]
500m row
1/2mi walk
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
1 mi run
100 lunges
100 pushups
1/2 mi run
50 lunges
50 pushups
1/4 mi run
25 lunges
25 pushups

38:26

[B]Evening:[/B]
1mi dogwalk

Shoulder Press:
5 @ 100#
3 @ 115#
3 @ 130#
5X10 @ 70#

Bill Hoogsteden 05-24-2016 05:37 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
10 Chest to knees

[B]WOD:[/B]
3RFT:
15 Back Squats @ 135#
15 Belly to wall HSPUs
500m row

13:26

[B]Evening: [/B]
1 mi dogwalk

Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#

Patrick Tonge 05-25-2016 07:00 AM

Re: Over 50 Crossfitters Sign In
 
Bill, Plenty of running the past few days.. Nice!!!

5/23/2016 Monday Oldest kids birthday, she is 26.... Time flies!!!

WU: Run 400M
5 Push-ups
10 Cradle Rocks
10 Air-squats
10 walking lunges

Squat Clean
EMOMx10: 1 Squat Clean
75-95,3x,105-3x,115-2x,125

Conditioning
“Barbara”
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3:00 between rounds, score is total time including rest.
or
"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 squats

I did CINDY 9rds + 5. The folks doing BARBARA were killing it!!! Get ready for Murph!!!

5/24/2016 Tuesday Wow!! It started to pour rain right at go time 530PM
WU: Row 400M
10 PVC Pass-thrus
10 PVC OHS
10 Lunges
10 Cradle-rocks

Strength
Deadlift- 8@135, 5@185, 5@215, 5@260
Bench Press - Went lite.... 5@75, 5@95-2x
Week 1 add ANOTHER 10 pounds to your dead number and 5 more to your bench
5 @ 65%
5@ 75%
Max Reps @ 85%

Conditioning
3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105 95 for me
9 Box Jumps, 30/24 24 for me

14:47

Patrick Tonge 05-25-2016 07:27 AM

Re: Over 50 Crossfitters Sign In
 
Gents- I am heading off to the INDY 500 tomorrow. Should be a BLAST!! Lots of walking for sure. Take care.

Cliff Miller 05-25-2016 05:53 PM

Re: Over 50 Crossfitters Sign In
 
great work guys....that bike ride and sunday morning was one of the best things i have done in ages :D

tonite...

speed bench

1 rm camber bar 225lbs

3 board bench 8-8-8-8 135-155-175-185\

roll back to clavicales 10-10-10 15-20-25

e z bar skull crusher 10-10-10-10 20-30-40-50

patrick....have fun at indy.....it looks like a great time

Bill Hoogsteden 05-25-2016 06:32 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Kids do that! ;) Nice WODs! Safe travels! You'll be just down the road from me! (I-70, that is!)

[B]WU:[/B]
1mi run
10X10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups

[B]WOD:[/B]
Deadlift
5x5
135#(5)-225#(5)-275#(5)-315#(5)-365#(0)-325#(1)

[B]Evening:[/B]
1.3 mi dogwalk
10 Burpees (Yay! Burpees!!)
3x10 Backsquats @ 140#

Bench Press:
5@ 85#
5 @ 105#
5 @ 125#
3x10 @ 105#

Bill Hoogsteden 05-26-2016 06:27 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Awesome stuff!

[B]WU:[/B]
1 mi run
10x10 SUs with 1 DU attempt (got at least 5)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
10 min to find a heavy snatch
Got to 115#
Then...
12 min AMRAP:
10 snatches @ 95#
10 Front Squats @ 95#
20 HRPUs

2 rounds + 10 snatches + 6 Front squats

[B]Evening:[/B]
1 mi dogwalk

Dead lift:
5 @ 135#
5 @ 165#
5 @ 200#
3x8@ 165#

Bill Hoogsteden 05-27-2016 06:50 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
2X10 SUs
10 Burpees (Yay! Burpees!)
[B]WOD:[/B]
Murph
1 mi run
100 Pull ups
200 Push ups
300 Air Squats
1 mi run

1:05:59

1:49 slower than two years ago.


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