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Cliff Miller 11-29-2016 07:17 PM

Re: Over 50 Crossfitters Sign In
alden they sure seem like fun.....after xmas a buddy of mine and i are going to head down to vancouver and check out a huge hobby shop....i think we are going to get into the balsam and tissue paper and rubber band air planes....and i have the wife convinced after our last son leaves home in the spring that his room is being changed over to OUR hobby room and my wife has agreed to let me set up my HO train set and slot car track...hey i need something to do these cold wet winter nights besides powerlift eh?

tonight at the gym

belt squats, toe touches, decline sit ups, turkish get ups

then 21-15-9

225lb dead lift


bill....i don't know how you do so many burpies...i have not done them in quite a while and they just about killed me....

Cliff Miller 11-30-2016 07:12 PM

Re: Over 50 Crossfitters Sign In

1 rm mega bow bar 2 sets 5/8" chain 180lbs

3 x 6 mega bow bench 165

e z bar skull crusher 8-8-6-6 40-60-70-80

seated w row 8-8-8 100-110-120
seated m row 8-8 120-130
seated n row 8 130

blue band pull aparts 100

Alden Hingle 12-01-2016 07:00 PM

Re: Over 50 Crossfitters Sign In
@Cliff - You've definitely got the right plan for use of your son's room when he leaves. We converted a room over to be our "Gear Room" and have filled it with skis, snowshoes, hiking and motorcycle gear. Definitely gives me a good feeling every time I go in there to grab whatever is needed for the day's adventure.

11/29 1 mi dog walk and rest day

1 mi dog walk/ row 1000m/ I, Y, T, W X10/ T-spine mobility
OH press 35, 40 X5/ 50 X3/ 60 X8/ 70 X6/ 75 X13
Pull-downs 75, 95, 115 X12/ Band assist pull-ups X3X10
KB swings 35# X4X30/ 45# X22
Farmer's carry 140# X60 yds

Row 1000 m/ T-spine mobilization/ I, Y, T, W X10
Weighted walking lunges 20, 25, 30 X10 yds/ 50# X16, 20, 20 yds (was supposed to go up incrementally but realized that I went from 30 to 50 by mistake so I stayed with it.)
Turkish get-ups 12.5# X20

Following the modified Wendler approach has paid off. Weights are up on all lifts (deadlifts, bench, overhead press and weighted lunges) and shoulder pain is down as well as also now being able to do band assist pull-ups without pain. I think my previous approach was too much volume every workout. I've even made a lot of progress shoring up my weak side on the Turkish get-ups. It isn't a lot of weight but I'm no longer flopping around like a wounded fish when I try to do them with my right arm. :rofl:

Bill Hoogsteden 12-01-2016 07:38 PM

Re: Over 50 Crossfitters Sign In
[B]30 November
500 m row
1min Jacobs Ladder 120 fleet
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

2 TGUs 35#
200 m run


1 mi dogwalk

[I]As we started, I tripped and banged my right knee! :ranting2: At least I was able to complete the walk.[/I]

[B]1 December
400 m Run
5 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 push ups
1, 2, 3, 4 Pull ups with 30 seconds between sets
10 Burpees (Yay! Burpees!!)

225# DLs


1 mi dogwalk

5 @ 240#
5 @ 280#
6 @ 315#

Patrick Tonge 12-01-2016 08:43 PM

Re: Over 50 Crossfitters Sign In
Good work Gents!! Alden- I'm with you going at it slow to keep the shoulder working. I've noticed as well that "volume" on shoulder work can be a killer!!

11.29.2016 Tuesday
Conditioning AMRAP 3:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Bike
9 Power Cleans (155/105#)

Can also sub rowing or running a lap

Gymnastics Conditioning
Odd: 18/15 Calorie Row
Even: 6 Push Press or Kipping Deficit HSPU - you choose the deficit

11.30.2016 Wednesday
3 3 3 3

(3 snatches + 1 ohs)

Back Squat

3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

25Min time CAP, I came up 3PU an 7 Burpees short.....

12.01.2016 Thursday
WU: RUN 400M
50 DU / 100 SU
40 AirSquats
30 Situps
20 Push-up / Ring Row for me
10 Pull-ups

Bench Press
5 x 5

5 x 3

3 Rounds
1 min max at each
Double Unders
KB Swings

Seem like we've been doing alot of conditioning.
Ghd Sit ups/ Toes to Bar / Sit Ups
Strict Pull Ups
Shuttle runs

Bill Hoogsteden 12-02-2016 07:39 PM

Re: Over 50 Crossfitters Sign In
Awesome work Patrick!!

1 mi run
10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull ups with 30 seconds between sets
10 Burpees (Yay! Burpees!!)

30 135# C&J's


[I]This was my 2nd fastest Rx'd Grace attempt!! :pepper:[/I]

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

Cliff Miller 12-02-2016 08:01 PM

Re: Over 50 Crossfitters Sign In
alden.....we already have a shed out side that holds our bikes--mountain, road, cruiser and e bike, snow shoes, x c skis and random camping and bbq gear. we also have a bbq shed out side for the webber kettle grill, the rocky mountain smoker and off set smoker and in side we have a room with our climbing gear, the rest of our camping gear and our cold wet weather clothing. it only makes sense to take another room over for a hobby room. :D

tonight at the gym

8 x 2 otm saftey squat bar 250lbs

figure 8 rack pull w/green band 95 lbs 8 x 1 otm

concentic good mornings 8-8-8-8 95-115-135-145

double kb belt squat dead lifts 8-8-8 32 kg kbs 90-115-125 in plates

4 x 25 20 kg kb goblet squat

45 minute dog walk in the cold rain

susposed to drop to -10 c. by sunday night

keep up the great work guys.

Patrick Tonge 12-03-2016 02:35 PM

Re: Over 50 Crossfitters Sign In
Cliff....... BRRRRR!!!!
Bill- Nice work on Grace!!

12/02/2016 Friday Whole body sore and tired but I went to the "box" anyhow
10 PVC pass-thru
10 PVC PVH Squats
10 cradle rocks
10 Rig rows
10 pull ups
10 air squats
10 lunges

Back Squats
5 sets of 3 @ 135lb.

WOD: 16.4 13Min Time Cap
55 Deadlifts 135lb
55 wall balls 14lb
55 Cal. Row

Got to 52 cal. on the row. 162 total.

Bill Hoogsteden 12-03-2016 04:46 PM

Re: Over 50 Crossfitters Sign In
Guys, my kids are moving in the wrong directions!! :rofl: Nice WODs there!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 90#
5 @ 105#
2 @ 120#

Cliff Miller 12-04-2016 12:28 PM

Re: Over 50 Crossfitters Sign In
bill....that's why when one leaves you need to repurpose their room in a toy room for you and your wife :D

sunny and clear..... -2 this morning and the cold front is coming.....snow level just a couple of hundred feet above the house....heading out in the jeep with the dogs to play....

at the gym this morning

d bell bench 3-3-3-3-3-3-3 55-60-65-70-75-80-85

bench press 2-2-2 195-205-215

floor dbell press 12-12-12-12 55-60-65-70

decline one arm row 8-8-8-8 40-45-45-45

rogue grip bent row 8-8-8-8 90-95-100-105

bent plate raise 4 x 20 25lbs

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