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Pat Quigley 03-17-2017 01:11 PM

Re: Over 50 Crossfitters Sign In
great work guys. Any of you doing 17.4? Looks like fun. Had to talk myself out of even trying to tendonitis is fully resolved. Using lidocaine patches and they are helping.

Patrick Tonge 03-17-2017 09:33 PM

Re: Over 50 Crossfitters Sign In
Hey Pat Q. I determined not to do 17.4 cause my left hip has been bothering my for a couple of months now. 55 Deadlifts would likely put me down. :ranting2: So thinking better to go at a moderate pace rather then make the hip worse. I went over and helped out folks by judging and Cheering folks on!!


Bill Hoogsteden 03-18-2017 07:33 PM

Re: Over 50 Crossfitters Sign In
Guys, you are doing great stuff!

I had a few days off on the road and during that time, completed another orbit of the sun. After this week, I am glad to be alive and glad to be able to do most of the stuff I want to!

[B]17 March:[/B]
1 mi dogwalk
Birthday burpees!! Did my 60!! Yay! Burpees!! (I'm at the age they are a good workout!!)

[B]18 March:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 235#
5 @ 240#
3 @ 275#
7 @ 305#
5x8 @ 160#

Jan Hedman 03-20-2017 12:14 PM

Re: Over 50 Crossfitters Sign In
Congrats Bill for the 60...burpees :) !!!

Sunday March 19:
Busy weekend with much to do so did only at home:

Db clean:
15/6kg Db's 10/6kg 10/6kg
10/12kg Db's x7sets.

Monday March 20:

The Db clean felt good yesterday so i wanted to do them also at the gym.
Because of my bad knees i'll don't bend much the knees,
close to a "stiff legged Db clean".
The plan was to do it with C2 rowing "Linda style" first 10 reps on db clean then rowing for 100meters, then 9reps on clean and row 200m etc so that last Db clean was 1 rep and rowing 1000m. Increasing the weight on Db's each set. The dumbells increase 2,5kg/db (5,5lbs), but after 30kg they increase 5kg/db (11lbs)
First two rounds was the rowingmachine occupied so i instead did 1min assault bike on first round 2min the second round..then the C2 was free :)

Db clean 10/12.5kg db's -> 1min Assault bike
9/15kg (33lbs) -> 2min Assault bike
8/17,5kg -> row 300m
7/20kg (44lbs) -> 400m
6/22,5kg -> 500m
5/25kg (55lbs) -> 600m
4/27,5kg -> 700m
3/30kg -> 800m
2/35kg -> 900m
1/40kg (88lbs) ->1000m

Hole thing took about 45min.

Bill Hoogsteden 03-20-2017 06:15 PM

Re: Over 50 Crossfitters Sign In
Jan, thanks! I can feel your pain on the knees! That's why I usually do Power Cleans (and Squats!)! That's an impressive WOD you did there. Awesome work!!

1 mi run
10 10 SUs with a DU attempt (got 5!)
10 leg swings on each leg in both directions
10 air squats
10 pushups
1, 2, 3, 4, Pullups
10 Burpees (Yay! Burpees!!)

Open 17.4:
In 13 min:
55 225# Dead lift
55 20#, 10' Wall Balls
55 Row for calories
55 HSPUs

I went Rx because I can! Completed all the DLs (did them in subsets of 5 reps and the last 5 in singles.) and all the WBs and 2 cals on the rower! I got 6 more reps than last year! :pepper:

1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Shoulder press:
5 @ 100#
3 @ 110#
0 @ 125# :shrug:

Cliff Miller 03-20-2017 07:22 PM

Re: Over 50 Crossfitters Sign In
great work you would do anything else....

what a way to end the week last week......finally found the straw that broke the camel's back at work....10 a.m. friday morning i was at my dr's office...10:15 i was walking out the door with a note requiring me to take 4 weeks off work for my mental health.....

sooooo i spent the weekend tearing the engine apart on the new port and then today slept in...did life chores around the house...have to keep the wife happy...and then to the gym.....i am feeling better mentaly tonight than i have in months....

mega bow bar dead lift 1 rm 430 lbs

6 pin dead lift 6-6-6-6 135-185-195-205

16" box squat 6-6-6-6 135-175-195-205

100 green band high bar good mornings

Patrick Tonge 03-20-2017 09:34 PM

Re: Over 50 Crossfitters Sign In
Jan- I like your creative workout!!
Bill- Way to Burpee as Usual!! Great job on 17.4
Cliff- Happy to hear your feeling better on your first day away from work!!

3.20.2017 Monday
WU: Run 2 Laps then
5 100M rows for time.
18.9, 19.2, 19.2, 19.2, 18.9 for me.

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 75lb
*Set 2 – 4 reps @ 75% 95lb
*Set 3 – 2 reps @ 85% 115lb
*Set 4 – 1 reps @ 90% 115lb
*Set 5 – 1 rep @ 90% 115lb.... went real lite, easy on the hip.

15 Deadlifts (135/95#) 65lb for me
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

I got 3 rounds + 40. 5 short of completing 4 rounds:ranting2: Good work-out.

Bill Hoogsteden 03-21-2017 06:25 PM

Re: Over 50 Crossfitters Sign In
Cliff, glad to see you have some time off! Hope it goes well for you! Nice DL and squat work!
Patrick, I've done similarly on many an AMRAP. Only a few away for the next round... Argh!! ;) That is a brutal WOD. Awesome job!

1 mi run
1 min on Jacobs Ladder, 115 ft
10 10 SUs with a DU attempt (got 6 ft)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

DUs (Did 150-120-90-60-30 SUs)


[I]I wasn't sure about the time since I hit the wrong button on my watch.:ranting2: It wasn't my fastest Annie attempt, but it was over a minute faster than a year ago. I'll take it![/I]

1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 120#
5 @ 150#
5 @ 180#

Patrick Tonge 03-22-2017 04:26 PM

Re: Over 50 Crossfitters Sign In
3.21.2017 Tuesday

WU: Run 400M then various stretching and movements with the group. Kinda cool WU group. Then Tabata: Super Man holds and Cradle Holds.

Stamina Conditioning EMOMx6:
8 DB Thrusters (50s/35s) only 15lb. for me.....

25-20-15-10-5 of: Hang Power Snatches (75/55#) 55lb for me.
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

I wasn't too sure about this one at first, I wanted to give it a "go" but had to protect my shoulders on the Hang Power Snatches. Told my-self to give it a go, but decrease movement if PAIN set in.

Anyhow I was able to finish the WOD in 23:49 with no Pain!!:pepper: Just spent!!! Next day my legs are sore from the past two days. Lots of CORE work today!!

Bill Hoogsteden 03-22-2017 05:17 PM

Re: Over 50 Crossfitters Sign In
Nice job on the WOD, Patrick! That's a lot of hang power snatches! Not anything to be trifled with!

1 mi run
10 10 DUs with a DU attempt (got 6)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!)

Strength 90%:
OHS 1-1-1
Snatch Balance 1-1-1
Squat Snatch 1-1-1

1 mi dogwalk
10 Pullups
10 KBS, 1.5 Pood
Bench press:
5 @ 65#
5 @ 80#
5 @ 95#
3x10 @ 80#

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