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Patrick, It was tough!! Awesome job on that WOD!
Congrats Cliff on the PR!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 pullups
10 1.5 pood KBS
Dead Lift:
5 @ 225#
5 @ 255#
7 @ 290#
5x8 @ 160

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Cliff- Nice work on the bow bar PR!!
Happy 4th of July Weekend to all!! Hope to catch a couple of Firework shows my self.

6.29.2017 Thursday
WU: Dyno-Bike 3Min, then 3 Rounds
5 Dips
10 Sit-ups
10 Lunges
15 Air-quats

1 x 1 Press 1 Rep Max

Strict Press started @ 55lb, finished at 80lb
Rest 2 minutes between each set. *Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep

WOD:
Four rounds for time of:
40 Double-Unders / 80SU
20 Wall Ball Shots / 14lb WB
10 Toes to Bar

11:00 should have gotten under 11, I scaled it using 14lb WB and SU. Shoulder held up on the T2B. Not sure about the "mind"........:rofl:

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Good pr Cliff!!

Fri 30 June

C2row:
5min - 1101m
Some streching
SkiErg:
5min - 976m

Stiff leg/romanian deadlift
10/60kg x2
Dips
5,5 reps

21-15-9 of
Stiff leg/romanian deadlift 100kg (220lbs) -> Dips
12:52min
Lat pulldown
40kg(88lbs): 20,20reps
Seated pulley row,one arm:
40kg: 5,5reps
SkiErg:
10min - 1745m

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6.30.2017 Friday
WU: RUN 400M 3 Rounds
10 Air-squats
10 PVC Pass-thus
15 Sit-up
5 Pull-ups

4 x 8 Squat and Chin Ups
4 Sets of
Back Squat x 6-8 reps
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

4 sets Back Sq. @ 125lb
did few sets of wieghted chin-ups with 26lbKB

WOD:
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Did this one @ 75lb, was going to try 95lb, glad I didn't, when I got to rep 4 on each set things got tuff.

7.01.2017 Saturday
WU: RUN 400M then various stretching

C&J:
1-6Min 3 sets of 3 @75/85LB
7-12Min 3Sets of 2 @95/115lb
13-18 3Sets of 1rep. @ 125lb

WOD: 2 man partner WOD 20Min time Cap, one works a round while the other rests.
10 ROUNDS:
ROW 12 CAL.
9 Power Snatch
6 Burpees

This one was tuffer then its sounded, good work though. I was working thru last 9 power snatchs and burpees when buzzer went. I finished it :D

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Awesome work guys!!
[B]
30 June:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 7)
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!!)

[B]WOD:[/B]
Jack:
20 min AMRAP:
10 115# Push Press
10 1.5 pood KBS
10 Box Jumps, 24"

2 rounds :eek:
[I]Got the first round done in under 2 min. On the eighth box jump, l clipped my shin just like did doing box jumps in January! :yikes: :ranting2: I did 4 stepups to finish the round and minimized the bleeding. :ranting2: When
I got home I had to deal with the wife freaking out. :shrug:
Lesson learned: shin guards when doing box jumps![/I]

[B]Evening:[/B]
1 mi dog walk

Re: Over 50 Crossfitters Sign In
 

Awsome workout men!!

Patrick, that squat -pullups combo is sort of my thing :) I used to do lots of legpress-pullups combos in the past, when my knees where better, nowdays i like to do kb swing->pullups.

Today 2July,out at our yard :)
Hammer curl
12kg db's (ca 27lbs):
5,10,15,15,20,25,30 reps
Then 5rounds of
Wallball (5kg ball) -15 reps
Lying pullups -15reps
Farmers walk ca30meters (ca100feets)
With 32kg Kb's.
Some 3min rest between rounds.


Today 12yrs married to my wife, still happy and in love. Outside summer theatre (Footloose) with kids. Dinner, movie and workout together with her, so lots of celebrate this weekend!!

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bill....she is only freaking out cause she cares about you :rofl:

friday long day at work.....800 m. 75 lb sled drag, 200 large green band good morning

had a crew from the gym over for a few wobbly pops afterwards....made it off the couch and to bed at 5:30 a.m.

yesterday....canada day....our business had a float in the parade and did life chores...to bed early

today

speed bench 3 x 9 100lbs

floor press 6-6-6-6 135-155-175-185

4 x 15 12 kg rope push down/o/h rope extension

4 rounds x 10 1 rep each 30 lbs tate press/dbell bench press

seated rogue row 12-12-12-12 70-80-90-100

100 red band face pulls

1 hour dog walk....life chores....off to see QUEEN in the city tonight

Re: Over 50 Crossfitters Sign In
 

Awsome workout men!!

Patrick, that squat -pullups combo is sort of my thing :) I used to do lots of legpress-pullups combos in the past, when my knees where better, nowdays i like to do kb swing->pullups.

Today 2July,out at our yard :)
Hammer curl
12kg db's (ca 27lbs):
5,10,15,15,20,25,30 reps
Then 5rounds of
Wallball (5kg ball) -15 reps
Lying pullups -15reps
Farmers walk ca30meters (ca100feets)
With 32kg Kb's.
Some 3min rest between rounds.


Today 12yrs married to my wife, still happy and in love. Outside summer theatre (Footloose) with kids. Dinner, movie and workout together with her, so lots of celebrate this weekend!!

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Yeah Cliff, She thinks I'm going to fall apart from "these Superman workouts" :rofl:
Great stuff guys!!
Jan, Congrats to you and your Mrs on your Anniversary!! May you have many more!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 KBS
Shoulder Press:
5 @ 80#
5 @ 95#
6 @ 110#
5x10 @ 65#

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Mon 3 July:

Assault bike - 15min

Then my favorite C2-rowing:
HOP SCOTCH (test Aerobic Threshold)

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
Total 5800m - 24:58min new alltime PR!!

T2B:
6,6,6,6reps