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

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


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