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Bill Hoogsteden 05-15-2017 05:16 PM

Re: Over 50 Crossfitters Sign In
Alden, Yay! Kettlebells!!!:rofl: Awesome work!
Jan, the problem is I could have done it not that long ago! I'm dealing with shoulder stuff....:( Anyways, nice KB work!

800 m run
DU practice
10 Burpees (Yay! Burpees!!)

21-18-15-12-9-6-3 reps
95# Cleans
DUs [I](Did 3:1 SUs)[/I]
Box Jumps, 20"
50ft bear crawl before each round


[I]This was a major suckfest, especially the first three rounds! I just plugged on just to get it done.[/I]

1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back squats:
5 @ 130#
5 @ 160#
5 @ 190#
3x10 @ 160#

Cliff Miller 05-15-2017 06:34 PM

Re: Over 50 Crossfitters Sign In
thanks jan....good work back to you as well

nice grinding bill...the bear crawls would have done me in....

great weekend of life chores around the house....

tonight at the gym

2 rm box jump with 20 lb vest 28 1/2"

1 rm back squat mega bow bar green bands 315lbs

zerker squat 6-6-6 135-185-205

block pull 6-6-6 225-275-295

100 green band good morning

Patrick Tonge 05-15-2017 08:47 PM

Re: Over 50 Crossfitters Sign In
Good Work Guys.

5.15.2017 Monday
WU: run 400M then 3 Rounds
5 Pull-up
10 Push-ups
10 Banded good mornings
20 Sit-ups

4 x 5 Dead 4 x 5

4 sets of: 5@95lb 5@135lb 4x
Deadlift x 5
Rest 90 seconds
Ring Dips x Max Reps Did sets of 8 with band
Rest 90 seconds

Three rounds for time of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings (32/24 kg)

15:36- first time I used 1.5pod KB in about 8 months,

Alden Hingle 05-16-2017 08:04 PM

Re: Over 50 Crossfitters Sign In
@Cliff - Nice work on the PRs.

@Bill - Amazing squat work.

WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
KB C&P 35#X5X(1-3) (60 reps)
KB snatch 35#X6:00 (80 reps)
Pull-ups 10, 8, 7
Farmer carry 140# X30 yds

Jan Hedman 05-16-2017 09:03 PM

Re: Over 50 Crossfitters Sign In
Tue 16 May:

Felt tired,took easy.

5min - 1054m
5min -906m

Dumbell Snatch
10 (5+5) /12.5kg
Then upwards on the dumbell rack 6reps (3+3)
with each weight:
15kg(33lbs), 17,5kg, 20kg, 22,5kg, 25kg(55lbs)
27,5kg, 30kg, 4reps/35kg

Calf sledge few sets

Ball over shoulder
40reps /15kg ball

Pat Quigley 05-17-2017 05:15 PM

Re: Over 50 Crossfitters Sign In
Hey guys. Missed the group. Been doing a variety of things. Mostly to take some pressure off a knee that is either ready for more synvisc or replacement. Been hiking, bike riding, and swimming. Walked 7 miles at Venice Beach the other day and it was bad the next day. Went to the gym today.

10 min. rowing that included 2X500m @2:09.
Stretching dynamic and static.

AMRAP for 5 minutes: 10 tire flips and 10 presses w. 95#. Completed 3 rounds.

Knee was tight but not aching afterwards. Good to be back.

Cliff Miller 05-17-2017 06:31 PM

Re: Over 50 Crossfitters Sign In
pat....any day at venice beach is a good day :D glad that you are still getting after it where ever you are

last night

800 m. rhino walk 80 lbs

1 hour dog walk


foot ball bar 1 rm w/2 sets 5/8" chain 185 lbs on bar 68 in chain total=253lbs

9 pin press 6-6-6-6 175-195-205-225

lying o/h tri ext 8-8-8-8-8 40-50-60-65-65

rm 1 1/2 dbell press 50lb 10 reps

2 x 20 15 lb front dbell raise

Bill Hoogsteden 05-17-2017 07:28 PM

Re: Over 50 Crossfitters Sign In
Pat, I agree with Cliff! :D Glad to see you back!!

Everyone is as impressive as ever!!

400 m run
DU practice (got 6)
10 Leg swings on each leg in both directions
10 Air Squats
3 Push ups :yikes:
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

3 RFT:
500 m row
12 DLs @ BW (did 215#)
21 Box Jumps, 20#


[I]Wow! I could feel this one! The Rows weren't bad. The box Jumps were the choke point. I did step downs to protect my Achilles. Though I powered through the last few to brake 22 min.[/I]

1 mi dogwalk

Patrick Tonge 05-17-2017 09:21 PM

Re: Over 50 Crossfitters Sign In
5.17.2017 Wednesday

Run 400M then
20 lunges

Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

Only got to 125lb and my form was bad....

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (115/75 lbs) 65lb for me.

9,10,9,10= 38 this was fun.

Jan Hedman 05-18-2017 01:38 PM

Re: Over 50 Crossfitters Sign In
Thu 18 May:

10min - 2206m
Seated Incline press and pulley (handle adjusted to waist level) squat-pulley row.
3 sets of both as a warmup.

Stiff legged/romanian deadlift
Dips 10reps with lila rubberband helping.

Then 21-15-9
with 100kg (220lbs) on roman.deads
and bodyweight dips (96kg -ca211lbs))
Last training felt tired and had planned to do this 21-15-9 this time, so i decided to take it easy, did reps of 3-5 all the time so it was not "all out" but did that, that what i had planned. Felt good.
17:43min at this slow pace.

SkiErg 5min - 909m.

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