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Bill Hoogsteden 07-10-2017 06:18 PM

Re: Over 50 Crossfitters Sign In
1 mi run
10 10 SUs with a DU attempt (got 2)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

Linda (Modified):
10-9-8 Reps:
DL @ 240# (Trap Bar)
Clean @ 135#


[I]The Trap bar was much easier than the normal bar. Part of it is that the bar handles are higher, so you are not lifting as high. I was going on the 3rd round of cleans when the gym staff showed up giving me that "don't drop the bar" look, so I figured to cut the WOD before I'd get in trouble. :mad:[/I]

1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 220#
3 @ 250#
15 @ 280#
5x10 @ 145#

Cliff Miller 07-10-2017 07:20 PM

Re: Over 50 Crossfitters Sign In
great work as usual guys.....lucky you wife tells me to put my shirt back on cause people would think there was a sasquatch in the yard :D

friday.....catered a party for 50. pulled pork, baked beans and blue cheese coleslaw.....

saturday.....bench press, dbell press, rope extension o/h, rope push down, blue band pull a parts

saturday/sunday the wife and i took her '95 yj jeep on a 210 k.m. off road adventure.....saw parts of the province not a lot of people have ever been to and it was less than 2 hours from vancouver....people were pretty shocked when they heard what we did.....


1 rm back squat 124 lbs of chain...325 lbs of 449 :pepper:

front squat 6-6-6-6 135-155-185-205

tie block frog dead lift 6-6-6-6 135-225-305-315

large green band 100 good mornings

Patrick Tonge 07-11-2017 10:05 AM

Re: Over 50 Crossfitters Sign In
Bill / Cliff Great work on the BackSquats guys!!

7.10.2017 Monday
WU: DU Practice for 2Min. then 3 Rounds
10 Pull-ups
10 Lunges

1 x 1 Front Squats and chin ups Started @ 135lb, dropped to 105lb, did 125lb on last set. Completed Chin-ups fine....

Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds

Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

rowed for 2Min 425-475M 75LB on Ground to Overhead.
Got the 30 Ground to Overheads in........

Bill Hoogsteden 07-11-2017 06:04 PM

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

1 mi run
10 10 SUs with a DU attempt (got 1)
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Pull Ups
10 Burpees (YAY! BURPEES!!)

For time:
5 Jumping Muscle Ups
150 SUs
4 Jumping Muscle Ups
120 SUs
3 Jumping Muscle Ups
90 SUs
2 Jumping Muscle Ups
60 SUs
1 Jumping Muscle Ups
30 SUs


We had a wind storm this afternoon with 70 MPH winds. I came home to find several branches down in the yard! Looks like I've got several days of Functional Fitness ahead of me! It could've been worse...

1 hour of debris clean up
1 mi dogwalk

Cliff Miller 07-11-2017 06:52 PM

Re: Over 50 Crossfitters Sign In
nice work guys....

row 2000 m.

crossfit squamish biathalon

4 rounds

500 m. row

nerf ball through a tire 12' away (five in a row)....ten air squats for each missed ball through the tire

i think i did about 150 or so air squats

15:12 it was one of the more fun work outs i have had in ages

Patrick Tonge 07-11-2017 08:34 PM

Re: Over 50 Crossfitters Sign In
7.11.2017 Tuesday

WU: Run 400M then 3 Rounds
10 Dips
10 cradle rocks
5 box jumps

Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency

Rope Climb, worked on free Hand-stands,

Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds Ring Dips @ 1111
(finish each rep with pinky to your side and thumb turned out away from your body)
60 seconds Box or Bench Jump Overs
(think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible)
Rest 60 seconds

Funny how functional movements like these really work you
did 5 Rounds got 192 movements

Bill Hoogsteden 07-12-2017 05:41 PM

Re: Over 50 Crossfitters Sign In
Awesome Stuff guys! Cliff, that biathlon sounds like a blast! Patrick, That Five rounds looks brutal! Nice work!!

1 mi run
10 10 SUs with a DU attempt (got 4)
10 Leg Swings on each leg in both directions
10 Burpees (Yay! Burpees!)

Hang Power Clean 1-1-1-1-1 65#-75#-95#-115#-135#
Hang Power Snatch 1-1-1-1-1 45#-65#-75#-95#-115#(f)-105#(f)-100#(f)-100#
Push Jerk 1-1-1-1-1 95#-115#-135#-155#-165#(f)-160#(f)-135#

[I]I was happy about making the 100# Snatch!![/I]

1 mi dogwalk
Yard work, cutting & sawing downed tree limbs

Cliff Miller 07-13-2017 08:26 AM

Re: Over 50 Crossfitters Sign In was some of the most fun I have had at the gym in a long time...the 15 plus minutes flew by.....:D

last night

floor press 1 rm 245lb 10 lb pr :pepper:

incline dbell press 6-6-6 20-20-20 shoulder was creaky

dbell bench press 8-8-8-8 30-40-50-60

o/h fat bar extensions 12-12-12-12 7-10-12-15 kg.

off of a 14" dbell rows 4 x 10 50 lb

had a buddy over after 2 years of waiting to do the front patio arch way.....looks amazing...wife is working out of town....texted her that we hit the water line in the front yard and flooded out the street....boy is she going to be surprised when she gets home tonight :rofl:

Bill Hoogsteden 07-13-2017 06:25 PM

Re: Over 50 Crossfitters Sign In
Boy Cliff, you LOVE to live on the edge!! :rofl: Share a picture of the patio arch! BTW, Nice PR!!
~50+ Pulls on the rower
10 10 SUs with a DU attempt ( got 4)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5 Pull Ups

For Time:
8 400m run
90 sec rest

Intervals : rest 1:30
Run, 400 m | 2:07
Run, 400 m | 2:15
Run, 400 m | 2:14
Run, 400 m | 2:19
Run, 400 m | 2:25
Run, 400 m | 2:27
Run, 400 m | 2:23
Run, 400 m | 2:23


[I]I did this on the 800m track, which made it easier.[/I]

1 mi Dogwalk
10 Pull Ups
10 1.5 Pood KBS
Dead lift:
5 @ 255#
3 @ 290#
3 @ 325#
5x8 @ 170#

Alden Hingle 07-13-2017 07:52 PM

Re: Over 50 Crossfitters Sign In
Great stuff, Guys!

Back from a 4 day dual sport motorcycle ride. We covered 788 miles and 174 miles of the trip was dirt. We rode Stunner and Owl Creek Passes, Dunton (near Rico) and Last Dollar Roads (Telluride) and the Ute Trail. Fantastic scenery and quite the adventure on Last Dollar Road. Steep, rocky climbs and descents, mud bogs and water crossings. What a hoot!

Mountain bike ride in Cheyenne Mountain State Park. 8.7 miles; 1120' climbing.

WU: 1 mi dog walk; functional fitness digging and filling erosion and moving tool chests into new garage; halos 25, 35, 35 X20; row 1 km; 100 single unders
KB C&P 35# X5X(1-4) 100 reps

Back was stiff from lifting and carrying tool chests so I skipped the kettle bell swings.

I've maintained a lighter workout routine for the last few weeks, concentrating on the mountain bike or hiking, because of the tendonitis in my elbows and that has paid off. I can now bend my elbows enough to wash my neck again and they don't hurt anymore. :D It has been a long journey learning patience in the gym but I am happy with the progress, as limited as it has been. Haha

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