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Jan Hedman 03-10-2017 01:49 PM

Re: Over 50 Crossfitters Sign In
Nice work men...again!
Nice with good doc results Bill, and good deadlifts...

wed 8 March:
Db clean and press:
20/6kg x2
10/12kg (27lbs) x 5
One arm bent over side lateral:
12kg: 15,15,15reps
One arm bicep pull with Kb:
I stand about half of a meter (ca20") from the wall, lean slightly forward
and support the free hand on the wall at about head level.
Then i keep the Kb in my hand at about "jeans front pocket place", and
pull the Kb straighr upward, consentraiting the most pull on bicep with
the little and ringfinger. I'll pull it so that the hand is about navel-level...
Good bicep exercise wich activate the upper back/rear delt also good...
10reps: 16kg (one pood), 24kg
6/32kg (two pood) x2
10/24kg 10/16kg

Thur 9March:
One arm Kb row (free hand supporting on knee)
10/16kg 10/24kg
Then 10 sets of 10 reps/32kg with max 1min rest/set
One arm french press lying on floor:
20/8kg, 11/16kg (PR) negative rep/24kg x2
11/16kg, 15/8kg

Fri 10March:

"spiderman" 10reps (5+5)
burpee 10reps

Then emom so that one round is:
first minute 16 "spiderman" (8+8)
second minute 5 burpees
10 rounds.

The new gym where im going is opening tomorrow, i was getting the keycard
yesterday and looked around at the same time...wau, what a place it is going to be...all kind of functional things, rope climbing, rope "slamming" ropes, kettlebells,wallballs, pegboard, dumbells up to 50kg (110lbs), trapbar,
boxses,sprintplace with sledge where you can add weights, plus regular gym gear, bikestudio etc... can't wait to sunday for training... :)
Have a nice weekend everyone.

Patrick Tonge 03-11-2017 01:55 PM

Re: Over 50 Crossfitters Sign In
Bill- Happy to heat the Blood work went well
Alden- Your a Skiing King this year!!

3.07.2017 Tuesday Would have been my Grandpa's 101 B-Day. I miss him.
5 sets of:
5 Deadlifts.
Run 1 Lap
1 minute rest between sets
Min 1: 18/15 Calorie Row
Min 2: 15 Kipping HSPU
Min 3: 50 DU

Skill Practice
BENCH 4 Sets of 5 @ 95 then 25lb DB Bench press to exhustion.

3 rounds
30 Double unders
run 1 lap
Rest 1 min

3 rounds
10 Sit Ups
run 1 lap
Rest 1 min

3 Rounds
10 burpees
run 1 Lap

This one took me about 25:10 as was cruzing with one my buddies....

3.10.2017 Friday
Workout 17.3 SCALED 50-54yr.
*Prior to 8:00, complete:
3 rounds of:
6 Jumping PU chin over Bar.
6 squat snatches, (45 lb.)
Then, 3 rounds of:
7 Jumping PU chin over Bar.
5 squat snatches (75 lb.)
*Prior to 12:00, 3 rounds of:
8 Jumping PU chin over Bar.
4 squat snatches (95 lb.)
*Prior to 16:00, 3 rounds of:
9 Jumping PU chin over Bar.
3 squat snatches (115 lb.)

I only got 58, I got to the 75lb Snatch bar and completed 8 Snatch's total. I went at a steady pace. I failed a couple of times at 75lb, but must say my shoulders held out which was the most important thing. This morning I thought about doing it again, because I think I can get to the 95lb Bar. Then I thought better and determined I need to be happy with it and not stress my shoulders!!! :D Good Work Men!!! Keep it up!!!!

Alden Hingle 03-11-2017 08:22 PM

Re: Over 50 Crossfitters Sign In
@Patrick - Yes, it was a very good year. Both from the number of days and the great skiing we had.

WU: 1 mi dog walk
DB OH press 10, 15, 20, 25 X10
Ring pull-ups X3X10
KB swings 35# X4X20
Turkish get-ups 25# X4:00

Pat Quigley 03-12-2017 08:58 AM

Re: Over 50 Crossfitters Sign In
Jan good luck with the new gym. Sounds interesting.

170312 WOD
30 Bodyweight Bench
Row 500 meters
30 BW BP
1000meters row
10 Bw Bench
2000 meters row
For time.

Scales: 145 Bench(60%)
Stationary cycle: .5 mile, 1 mile, 2 Miles.

Cliff Miller 03-12-2017 11:24 AM

Re: Over 50 Crossfitters Sign In
jan.....sounds like an adult playground.....have fun there

alden....sounds kind of like where i much fun stuff to choose from.....we are all just chomping at the bit for spring to arrive.....we had 4 inches of wet soupy snow friday morning and are looking at a week to ten days of nothing but wet weather....:(

this morning

6 rm dbell press 85lbs per

rm 40 lb dbell bench 48 reps

ez bar skull crushers 8-8-8-8 20-30-35-40

decline e z bar 10-10-10-10 20-30-40-50

blue band push down 100

talked to my mechanic at the gym as weekend the plan is to upgrade my 1967 chrysler newport.....he figures he can get 100-125 more horse power by sunday night......i can hardly wait to start on this project...i have never spent any time under the hood of a vehicle beyond oil changes....

Jan Hedman 03-12-2017 12:07 PM

Re: Over 50 Crossfitters Sign In
Thanks guys.
Cliff, if you are going to spend much time under the hood in different posiotions
i'll bet there is going to be stiffness here and there... :) If you get as much as
100 hp more it's really much...are then the breaks next to improve :) good luck.

First time at new gym. Took easy and tried different things...
Started with C2 rowing - rowing machine is positioned so that you see the hole gym, so as i rowed i "planned" different combos to the future... then
suddenly i had rowed more than 3k,so i rowed 5000m @22:05min.

Stiffleg/romanian deadlift -> close grip bench

5reps/ 80kg,100kg,120kg,140kg
Close grip bench:
10reps/ 40kg,50,50,50,50kg

Dumbell alt upright row:
10/15kg (33lbs) 10/20kg (44lbs)

Then tried different machines:
Seated calf sledge
Incline press machine
Pushing weight sledge
Assault bike
C2 Ski ergo

Bill Hoogsteden 03-12-2017 01:53 PM

Re: Over 50 Crossfitters Sign In
Real Kick@$$ guys!!

1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
Shoulder press:
3 @ 90
3 @ 105
5 @ 120

[I]What should be a good day since it's my wife's birthday. Unfortunately, we found out our godson passed away on Saturday... He was only 27. Life is short, so you need to make the most of every moment.[/I]

Alden Hingle 03-12-2017 04:20 PM

Re: Over 50 Crossfitters Sign In
@Bill - I am so sorry to hear about the loss of your godson. 27 is way too young...

1 mi dog walk
Air squats X3X10
Halos 25, 35, 35 X20
Back mobility
Turkish get-ups 20# X 5:00
Bike trainer X 30:00
Row 2000m

Cliff Miller 03-13-2017 06:20 PM

Re: Over 50 Crossfitters Sign In
condolances bill.....yup 27 is way to young to go

jan....i hear you about moving positions....i think i will be enough hinderance to andrew that i may just be the parts and beer boy more than anything :D and yes brakes will be on the list for 2018....i may regret going down this rabbit hole


box squat to a 15" box 355 lbs

stiff leg deads 8-8-8-8 185-225-245-275

chest harness belt squat (something our coach dreamed up) 8-8-8-8 35-60-70-80

4 x 20 24kg kb hip extensions

100 large green band good mornings

45 minute dog walk in the rain .... but at least it is still light out

Bill Hoogsteden 03-13-2017 07:18 PM

Re: Over 50 Crossfitters Sign In
Thanks Alden. You are right about that 27 is way too young. Nice work there.

1 mi run
10 10 SUs with a DU attempt (got one)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
1, 2, 3, 4 Chinups
Burgner warmup
Snatch 45#-75#-95#-115#(f) :eek:

Open 17.3:
In 8 min:
3 rounds:
6 jumping Pullups
6 snatches @ 45#
7 jumping Pullups
5 Snatches @ 75#
Before 12 min:
3 rounds:
8 jumping Pullups
4 Snatches @ 95#
Before 16 min:
3 rounds:
9 Jumping Pullups
3 Snatches @ 115#
Before 20 min:
3 rounds:
10 Jumping Pullups
2 Snatches @ 135#
Before 24 min:
3 rounds:
11 Jumping Pullups
1 Snatches @ 155#

Scaled it like a boss! :D The early rounds went easy. I used my legs on the jumping pullups. Made it to the 115# rounds. Missed several times @ 115# and then I got 3 in a row. Got the jumping Pullups and a couple of snatches. 130 reps.

1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 230#
3 @ 260#
25 @ 290#
5x10 @ 150#

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