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

Bill Hoogsteden 09-30-2015 05:31 PM

Re: Over 50 Crossfitters Sign In
 
JT - That was four dogs; an Anatolian Sheepdog and three Pit lab hound mixes!

[B]WU:
[/B]500m row
100+ SUs
10 leg swigs on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Chin Ups
25 Dead Bugs
10 45# OHSs

[B]WOD:
[/B]20 Min AMRAP:
6 BW (225#) DLs
7 Burpee Pull Ups (YAY! BURPEES!!)
10 2 Pood KBS
200 m run

3 rounds + 6 DLs + 7 Burpee (Yay! Burpees!!) + 5 KBS

[I]Did the DLs in 2 subset of 3 without the mixed grip. They went smoother than I thouht. Unfortunately, my watch stopped around 11:30 on the 3rd round run. I restarted the timer & finished @ 15 min. Close enough for 20 Min!

[/I]Evening Workout:
~1 mile of walking the dogs

5 reps of 145# BP
5 Reps of 165# BP
5 reps of 185# BP

Bill Hoogsteden 10-01-2015 05:55 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:
[/B]400m run
100+ SUs
10 leg swigs on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 45# OHS's

[B]WOD:
[/B]We are going to make this month “Squatober”. Prior to doing the posted WOD we will be doing a squat/thigh related routine each day!

[B]SQUATOBER[/B]
1Rep Max Back Squat

135,225, 275 (Bad Form), 245, 255, 265

20 min AMRAP:
29 T2B
10 135# Power cleans
20 24" Box Jumps

2 rounds + 20 T2B + 10 Power Squats

[B]Evening WOD!
[/B]1 Dog walk

5 DL's @ 215#
5 DL's @ 245#
5 DL's @ 280#

Bill Hoogsteden 10-02-2015 05:39 PM

Re: Over 50 Crossfitters Sign In
 
1 mile Walking the 4 dogs.

10 Burpees (YAY! BURPEES!!)

5 Presses @ 85#
5 Presses @ 100#
5 presses @ 110#

JT Kalnay 10-02-2015 06:25 PM

Re: Over 50 Crossfitters Sign In
 
Have been on the left coast all week...

Thursday October 1, 2015
Lots of walking

Friday October 2, 2015
Walked around until I found a crossfit box.
Stretched a little.
Did snatches up to 160# (missed at 165 and 170)
Walked back to the hotel (it was easier to find the hotel...)

JT Kalnay 10-03-2015 09:28 AM

Re: Over 50 Crossfitters Sign In
 
Saturday October 3, 2015

Held a goblet squat for two minutes.
Held an OHS for two minutes.
TGUs
2x15# each arm
2x20# each arm
2x35# each arm

Squats
OHS to 95#
Front squats to 135#
Back squats to 235#

Curls and Presses with dumbells
10x5# each arm
10x10# each arm
10x25# each arm
10x30# each arm

Then a little bouldering.

JT Kalnay 10-04-2015 02:06 PM

Re: Over 50 Crossfitters Sign In
 
Sunday October 4, 2015

Walked 4 miles in perfect fall conditions.
C&J day tomorrow... (cue the Jaws music)

JT Kalnay 10-05-2015 11:29 AM

Re: Over 50 Crossfitters Sign In
 
Monday October 5, 2015

Walked to CTown
Stretching and mobility
C&J
3x45#
3x95#
2x145#
1x 165, 185, 205, 225
Missed the clean twice at 235
1x230
5x185

5 squat cleans at 95#
1 snatch at 95#

Walked home

Alden Hingle 10-05-2015 01:43 PM

Re: Over 50 Crossfitters Sign In
 
Keep up the good work, guys.

Shoulder surgery last Thursday. Dodged a big bullet; when the surgeon went in, he determined the biceps tendon was intact, contrary to the MRI report. Supraspinatus tendon was torn in two directions (where it attaches to the bone and lengthwise from the attachment to the muscle). Culprit was a bone spur and a lot of arthritis. He repaired the tears and cleaned out the joint. The recovery period should be shorter and I have limited use of the right hand already since I can hang light things on my sling. ;)
Pain has been very manageable; surgery center installed an anesthetic nerve block that lasted three days. That apparently got me through the worst of it without having to take any pain medication. Unless my large dog jumps onto my shoulder again, :yikes: I won't need any until bedtime.

10/5
Walked 20 min on treadmill
Dumbbell overhead press 10, 15, 20 X12
Pull-down 35, 45, 55 X12
One-armed dumbbell chest press 10, 15, 20 X12
DB rows 20, 30, 40 X12
Walking lunges 20 yds X3 sets

Bill Hoogsteden 10-05-2015 04:32 PM

Re: Over 50 Crossfitters Sign In
 
JT - Awesome stuff!!

Alden - Holey Moley!! You did dodge one! I tore my bicep in the early 2000's. Scary stuff!

10 Burpees (YAY! BURPEES!!)

3 Back Squats @ 190#
3 Back Squats @ 215#
6 Back Squats @245#

JT Kalnay 10-06-2015 03:18 PM

Re: Over 50 Crossfitters Sign In
 
@Alden, Excellent news!!!

Tuesday October 6, 2015

Four separate walks totaling a little over 4 miles.

Stretching/mobility

Snatches
3x45#
5x95#
1x 125, 135, 145, 155

OHS to 95#
FS to 185#
BS to 235#

Tomorrow will be a REST day.


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