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Patrick Tonge 06-21-2017 09:05 AM

Re: Over 50 Crossfitters Sign In
Great work Gents!! IN a Heat Wave here, its been 101F + everyday since last Friday, supposed to hit 108-109F Wed/Thurs... Then maybe a cool down to 99 this weekend!!

6.19.2017 Monday
WU RUN 1 LAB then 2 Rounds
10 lunges
15 Air squats
10 Ring Rows

3 x 4 front squat pull ups

Three sets of:
Front Squat x 4 reps @ 41X1 Worked 115lb
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110 Did
Rest 2 minutes

Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds

13:04, not feeling it, had to do jumping PU as my shoulder started "talking" to me after a few kipping PU's. I think the heat is getting to me as I didn't hit the BOX on Tuesday.........:mad:

Bill Hoogsteden 06-21-2017 05:39 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jan Hedman;1268725][QUOTE=Bill Hoogsteden;1268692]Jan, I was SO happy about being able to do the box jumps that nothing could feel bad!! :D[/QUOTE]

I can understand knees don't allow me to do any jumps, bounces or running. Burpees i've "learned" to do smoothly without almost any jump at upperposition so they go to do :) [/QUOTE] Jan, You've got to do what you've got to do! Nice work on those WODs!!

Good gravy Patrick!! What a heatwave!! Keep cool!! And keep listening to your body! Great 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 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups with 30 rest between sets
10 Burpees (Yay! Burpees!!)

30 reps @ 135# Clean & Jerks


[I]Almost 4 min faster than my last attempt earlier this month. Not my fastest Grace. I need to hang onto the bar longer.[/I]

1 mi dogwalk

Alden Hingle 06-21-2017 08:08 PM

Re: Over 50 Crossfitters Sign In

Great stuff, Guys! You fellows are killing it.

Back from a weeklong motorcycle trip through southern and western CO. Lots of fun with a big group but too sedentary an activity to do too often. Also, happy hour every night coupled with restaurant food can undo a lot of good work in the gym very quickly. :yikes:

WU: 1 mi dog walk; one hour of yard work with a shovel, digging and filling erosion; row 1 km; halos 25, 35, 45 X20
KB C&P 35# X3X(1-3) (60 reps)
KB swings 35# X10:00 (286 reps)

Been dealing with some tendonitis (I think) in my elbows so have laid off the pull-ups for a while. The pulling of the clean & press combined with 90 strict pull-ups a week was just too much. After three weeks of no pull-ups, the elbows feel much better.

Cliff Miller 06-22-2017 07:18 AM

Re: Over 50 Crossfitters Sign In
thanks bill.....there was still a buzz about the comp yesterday at the gym

wow Patrick....guess I should not complain then that I had to put on my hoodie and roll up the cars windows on the way into work this morning then eh? :D

last night

1 rm angle bar bench press w/ chains 180 lbs plus 68 lbs chain

dbell bench press 8-8-8-8 40,45,50,55

tri bar skull crushers 12-12-12-12 20, 30, 40, 50

seated mag row (m) 8-8-8-8 70, 80, 90, 100

100 rope pull downs 17 kg

Bill Hoogsteden 06-22-2017 05:46 PM

Re: Over 50 Crossfitters Sign In
Alden, I can relate!! Every time I travel, I worry about losing it! That's an awesome amount of KBSs!!

Cliff, It hasn't been that cold for months!! Nice lifting!

500 m Row
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, 5 Pull ups
10 Burpees (Yay! Burpees!!)

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

Done on a 400 m track

[I]Kept moving on this one. I clipped 1:10 off my last Griff attempt on 20 April 2017! :kicking0:[/I]

1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
5 @ 135#
5 @ 165#
5 @ 200#
3x8 @ 165#

Cliff Miller 06-23-2017 05:53 PM

Re: Over 50 Crossfitters Sign In
thanks bill

nice job on griff there 1:10 is nothing to sneeze at

this afternoon.....summer finally hit....mid 20's and susposed to be mid 30's tomorrow and sunday

2000 m sled drag w/45 lbs on the sled

off for a night up the gondola [url][/url] (wfs) with whistlers favorite bar band......over 2,000 songs in there repartie.....

Patrick Tonge 06-24-2017 07:40 AM

Re: Over 50 Crossfitters Sign In
Keep up the great work Gents!! I "think" the heat wave is slowing down, I think it was only 101F Friday, that was after a blister 112F THursday.... Between the Heat and working in SF a couple of days this week I've missed 3 days in a row...

6.23.2017 Friday
10 PVC Pass-thru's
10 Cradle-rocks.

5 x 3 Back Squat
135 3x 145 1x 165 1x

Three rounds for time of:
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65 lbs)

13:20 / 100SU 65lb OVS.... sweating......

Alden Hingle 06-24-2017 08:18 PM

Re: Over 50 Crossfitters Sign In
@Bill - the swings are getting less difficult. I roll a pair of dice before each swing or snatch workout; whatever the number comes up, that's how many minutes of the exercise I do. I've learned to hate seeing a pair of sixes. :censored:

6/22 Mountain bike ride at Rampart Reservoir. 14.6 miles. 1350' of climbing. Max elevation 9316'

6/23 Dirt bike riding in North Divide OHV area. 45 miles of ATV trails and a little single track. About 4 hours of riding time, nothing left for the gym.

WU: 1 mi dog walk; row 1 km; halos 25, 35# X20
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X3:00 (101 reps)

Jan Hedman 06-25-2017 12:15 PM

Re: Over 50 Crossfitters Sign In
Thu 22 June:
Just something fast, friends coming to visit for the weekend.:

Few set of abs
One arm lying floor press with Kb:
10/8kg Kb x3 sets
10/16kg x3 sets
10/24kg x3 sets
10/16kg x 3 sets
10/8kg x 3 sets

Sat 24 June:
Rubberband rear delt:
Rubberband face pull:
Kb swing:
20/8kg, 20/16kg
10/24kg x 7 min
5 pullups

Sun 25 June:
strech and some abs

Kb SquatHighPull;
8kg: 15,15 reps
16kg : 15reps
24kg: 15reps
Then Kb SqHighPull -> Pullups (underhand grip)
10/32kg -> 7pullups
10/32kg -> 7
10/32kg -> 6
10/32kg -> 6
10/32kg -> 6
Then easy 21-15-9reps
of push-ups/hanging leg raise

Bill Hoogsteden 06-25-2017 04:58 PM

Re: Over 50 Crossfitters Sign In
Great stuff guys!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 50#
5 @ 60#
5 @ 70#
3x10 @ 60#

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