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Bill Hoogsteden 04-18-2017 06:41 PM

Re: Over 50 Crossfitters Sign In
Patrick, that's funny!! :rofl: great job!

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

15 75# thrusters
21 75# Sumo DL High Pulls
9 75# thrusters
15 75# SDHPs
6 75# thrusters
9 75# SDHPs


[I]My shoulder was saying nasty things to me all morning. So, I figured discretion was the better part of valor and scaled it by almost half. I did the SDHPs in decreasing subsets, which helped. Any way, my shoulder actually felt better![/I]

1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Bench press:
5 @ 65#
5 @ 85#
5 @ 100#

Jan Hedman 04-19-2017 09:45 AM

Re: Over 50 Crossfitters Sign In
Good work men!!
Pat, you have to have a good swimming technique, 1000 yards @ 20 min is good in my opinion.
Cliff, nice front squat 308lbs (140kg) Good!

It seems it dosen,t matter are you in US, Canada or here in Finland, spring comes with yardwork, being outside fixin stuff - global stuff :)
Do you, you who have snow double tires for your cars - winter, with nubs and summertires?

Some workouts aside springstuff:

Tue 11April
Db Hammer Curl:
10/6kg db's x2
10/12kg x 5sets
Db Frencpress:
20/6kg x2sets
12kg: 12,15reps

Friday 14April
SpinningBike 10min
Ciriut of
Cable crossover->Pulldown-> Calfpress sledge
4 rounds, more as a warmup
Close grip Bench press, feet up on bench:
10/barbell,10/40kg 10/60kg (132lbs)
8/70kg, 6/80kg, 4/90kg (200lbs) 1/100kg
One arm pulley pushdown:
4sets of 10reps
EZ bar pullover and press;
10/30kg x 2sets
Monkey bar few meters

Sunday 16 April:
Lying leg raise -> Renegade row
15,15,15,15,15 10reps,10/6kg Db's 10/12kg Db's x3sets
Db alt upright row
12kg Db: 15,15,15,15reps

Mon 17April:
Db clean:
10/6kg Db's x2
10/12kg (27lbs)
10/12kg x 10min
One arm bent over rear delt:
10/12kg x2 sets

Tue 18April:
Consept row;
10min 2310m

Then "Linda style" Barbell Clean (more of stiff legged, no squatting under,
only way for my knees, no bounces, very raw) - Consept row
Started from 40kg (ca 90lbs) with 10 reps, then added 5kg each set.
Started C2 rowing from 100m adding 100m each round.

Barb Clean -> C2 row
10/40kg -> 100m
9/45kg -> 200m
8/50kg (110lbs) -> 300m
7/55kg -> 400m
6/60kg (132lbs) -> 500m
5/65kg -> 600m
4/70kg -> 700m
3/75kg -> 800m
2/80kg (ca180lbs)-> 900m
1/85kg -> 1000m
51:30 min

Some streching afterwards.

Patrick Tonge 04-19-2017 02:28 PM

Re: Over 50 Crossfitters Sign In
Nice Work Gents!! Keep it up. Jan- Here in California snow tires are not legal. I have seen Snow tires with the little nubs in other states in the US.

4.18.2017 Tuesday

WU: Run 400M then
10 Pull-ups
10 Lunges
20 Sit-ups
15 Air-squats
Various Stretching.....

Deadlift 3 x 8 @ 72% only 115lb today.....
Rest 20 seconds
Tall Box Jumps x 5 reps did the 30 in. Box jumps!! It had been awhile and I did not crash!!
(jump up, then step down on these)
Rest 3 minutes

10 Min Amrap of
10 Power Cleans (155/105 lbs) 75lb
10 Chest-to-Bar Pull-Ups Jumping PU for me.
10 Burpees

Got 3rds +27. My left shoulder stated talking to me yesterday after the 75 Presses...... finding VOLUME is my nemiss!! Got to be careful with shoulder.....

Cliff Miller 04-19-2017 07:49 PM

Re: Over 50 Crossfitters Sign In
i used to love doing crossfit with the prego's made me feel so much better when i beat them :rofl:

jan....over here in b.c. north of where i live or east of here from october 31 to march 31 we are required by law to have tires with the snow flake emblum, studded tires or carry chains.... my wifes jeep has a set of studded snow tires and aggressive summer work truck has both winter and summer tires that get changed every six months.....

next weekend powerlift comp at our gym....i am with in a pound or two to making my weight has been tough putting on 15 - 17 pounds for the comp but i was up to the challenge

monday....dead lift opener 420 lbs

tuesday bench press opener 225 lbs

tonight back squat opener 350 lbs

off tomorrow night for a buddys suprise birthday party in tofino b.c. [url][/url] (wfs) 15 of us going over for a couple of nights

keep up the great work be back here monday...

Bill Hoogsteden 04-20-2017 07:12 PM

Re: Over 50 Crossfitters Sign In
Springtime and lot of work to be done! My wife is getting me hooked up to do yard work in neighborhood gardens! :yikes: I'd rather do thrusters and burpees!! (Yay! Burpees!!) :rofl:

Everyone is kicking @$$ and taking names!!

500m row
1 min on the Jacobs ladder, 118 ft
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups

800m run
400m run backwards
800m run
400m run backwards


[I]About 1:30 slower than my last attempt back on 28 March 2012. The backwards "run" was the choke point in this one. I ended up walking through most of those. [/I]

10 Burpees (Yay! Burpees!!)
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 135#
5 @ 165#
5 @ 200#
3x10 @ 165#

Jan Hedman 04-20-2017 09:19 PM

Re: Over 50 Crossfitters Sign In
Thu 20 April.

Lat pulldown
40kg: 15,15reps
Consept row
15min - 3401m
Kb swing -> Low incline Db bench (light)
10/12kg -> 10/15kg db's
10/20kg -> 10/20kg (ca 45lbs)
10/28kg -> 10/20kg
10/32kg -> 10/20kg
10/32kg -> 10/20kg
10/32kg -> 10/20kg
Pulley pushdown
100reps total/ 70lbs.

Jan Hedman 04-21-2017 12:24 PM

Re: Over 50 Crossfitters Sign In
Low-intensity "recuperate training" day:

Consept row:
Tried to hold the pace 2:30/500m or slower.
10000m - 50:15min
SkiErg: slow pace again
1000m - 6:15min

Patrick Tonge 04-21-2017 01:52 PM

Re: Over 50 Crossfitters Sign In
4.20.2017 Thursday

WU: RUN 400M then 3 Rounds
20 Cradle rocks
10 Lunges
15 Air-squats
10 box jumps for me instead of T2B.

Then spent 5-10 Min. with coach working with BAR on complex below

Strength Only got to 85lb. in favor of saving the shoulder.
Take 15 minutes to build to today’s best in this complex
Power clean
Hang clean
Push Jerk
Split Jerk

5 Rounds
10 Toes to Bar / did 15 Sit-ups instead
20 Lunges
40 Double-Unders worked 1st 90 Seconds of each round on DU, then did 80 SU.

got 16:57 I really need to get DU's!!!! :ranting2:

Bill Hoogsteden 04-23-2017 05:07 PM

Re: Over 50 Crossfitters Sign In
Nice work gents!!!

Jan, love your idea of "recuperative training"! 10,000m row! :rofl:

Patrick, I feel your pain about the DUs!! Nice WOD!

1 mi dogwalk
Got Shanghaied by my wife for some neighborhood gardening.. :shrug:
10 burpees (Yay! Burpees!)
10 Pullups
10 1.5 Pood KBS
Shoulder Presses:
5 @ 55#
5 @ 70#
5 @ 80#

Cliff Miller 04-24-2017 06:43 PM

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

bill.....just think of the brownie points you are accumilating doing what your wife tells you to do....:D

jan.....nice work on your 10 k. row.....

3 days at the beach sure can change your perspective....and we had lots of shared laughs which did not hurt

tonight....taper for saturdays comp.....warmed up back squat and bench press to opener

hour dog walk in the sun

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