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

Bill Hoogsteden 02-16-2022 06:31 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.222222 mi walk (with 8# dumbells in each had)
.555555 mi run
.222222 mi walk
1 minute on Jacobs Ladder, 102 ft
10 leg swings on each leg in both directions
40 Push Ups
10 Pike Push Ups
27 Assisted Squat workout
15 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
5K Row

24:29

Not my fastest time, but not my slowest!!

Evening:
.98 mi Dog Walk

15 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS

5 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
10 Bench Press @ 195 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Bill Hoogsteden 02-17-2022 06:00 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
10 12" Box jump
5 Deadlifts @ 120 lbs
1 Pullup
5 Deadlifts @ 150 lbs
1 Pullup
5 Deadlifts @ 180 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup
8 Deadlifts @ 150 lbs
1 Pullup

Patrick Tonge 02-18-2022 09:34 AM

Re: Over 50 Crossfitters Sign In
 
Bill- Nice work on the DL Pull-up combo. I like that one

2.17.2022 Thurs
WU:
Band Work
Bike 20Cal
3 Rounds
10 Push-ups
10 Lunges
5 KB press each arm

Strength:
Bench + DB Row
4 Supersets of:
5 Bench Press
10 DB Row (5 each arm)
95 lbs @ Scaled
Score Notes: 95lb bench 44lb kb db row

WOD:
5 Intervals for Max Reps
In 2 minutes perform: 20 Cal Row | Max Step-Ups
Rest 2 minutes
In 2 minutes perform: 20 Cal Row | Max Box Jumps
Rest 2 Minutes
In 2 minutes: 20 Cal Row | Max Box Jump Overs
Rest 2 minutes
In 2 minutes: 20 Cal Row | Max DB Step-Ups
Rest 2 Minutes
In 2 minutes: 20 Cal Row | Max DB Step-Overs
L1: 15 Cal row | (20/15) all step-ups/step-overs
L2: (35/20)
L3: (50/35)
65 reps @ Scaled
Score Notes: L1 20db 15 cal row step ups overs

Bill Hoogsteden 02-18-2022 07:52 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! I thought adding the PUs to the DLs would put a little spice into the WOD.

Great work on the Row/DB Step overs!!

1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Bill Hoogsteden 02-19-2022 04:50 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
11 Pull Ups
5 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Patrick Tonge 02-21-2022 12:04 PM

Re: Over 50 Crossfitters Sign In
 
2.19-20.2022 Sat/Sun
Sat: Blew line needles of the house roof... Roof is no Joke on our Victorian
House. Blew drive-way. Thank heaven for Power Blower!!
Sun: Split a good 1 Cord of Firewood. Had a few BIG Rounds....

Patrick Tonge 02-22-2022 11:22 AM

Re: Over 50 Crossfitters Sign In
 
2.21.2022- Monday
WU:
Band Work
Row 400M
3 Rounds
5 KP press each arm
10 pass-thru's
10 OvH squats

Strength:
Power Snatch + Squat Snatch
Every 2 Minutes for 16 Minutes:
1 Power Snatch
1 Squat Snatch
80 lbs @ Rx
Score Notes: 55-80lb

WOD:
3 Rounds for Time:

20 DB Snatch (alternating)
15 Burpee Box Facing Jump Over
10 Power Snatch
5 Burpee Box Facing Jump Over
14:53 @ Scaled
Score Notes: 20lb DB 55lb snatch / 20 step-overs 10 Burpee box jumps, 10 power snatch, 5 Burpee Box Facing Jump Over

Bill Hoogsteden 02-23-2022 05:54 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Nothing like functional fitness!! Great WOD work!

1.25 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
20 Scap Pulls
10 Pull Ups
7 Close Grip Chin Up
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 160 lbs
11 Bench Press @ 180 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Patrick Tonge 02-24-2022 11:56 AM

Re: Over 50 Crossfitters Sign In
 
2.23.2021 Tues

WU:Band work
Row 500M
3Rounds
.30 sec plat OVH Hold
5 leg lifts each leg
10 air-squats

Strength:
Deadlift 5 rep max
Work on deadlift technique, do sets of 5 and build in weigh
205 lbs @ Rx
Score Notes: 115-205lb

WOD:
EMOM x 15/Until Failure

5 Deadlifts @ 80% of todays 5 rep max
2 Wall Walks

*Minimum of 5 rounds must be completed
*200m row penalty for each minute missed
*Begin rowing upon failure
L1: 1 Wall Walk
L2/3: as written
15 Rounds @ Scaled
Score Notes: L1 135lb 1 wall walk each round@ 1 minute 15 rounds / That was a Good one... tuffer then is looks

Bill Hoogsteden 02-24-2022 06:09 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
20 Scap Pulls
10 Pull Ups
7 Close Grip Chin Up
40 Pushups
10 Pike Pushups
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 200 lbs
5 Deadlifts @ 230 lbs
16 Deadlifts @ 260 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup
8 Deadlifts @ 155 lbs
1 Pullup


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