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Patrick Tonge 03-17-2018 02:39 PM

Re: Over 50 Crossfitters Sign In
 
3.16.2017 Friday
did 18.4 Scaled

Time cap: 9 min
Men
For time:
21 deadlifts, 135 lb.
21 HR push-ups
15 deadlifts, 135 lb.
15 HR push-ups
9 deadlifts, 135 lb.
9 HR push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Got 121 reps, my score keeper messedup and I ended up doing 125ft. of bear crawls!! I would have gotten a few more DL in @ 15-185lb!!!!

I may try to do RX 18.4 on Sunday. If I get thru 21 225DL, I'll have fun with a few HSPU attempts!!! Thing is my left hip is killing me......

Tim Babcock 03-18-2018 08:27 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

A.
Four sets of:
Goblet Squats x 10 reps 53#
Rest 45 seconds
Supine Ring Rows x 10 reps
Rest 45 seconds
Plank from Elbows x 45 seconds w/ 50# sandbag on back
Rest 45 seconds
B.
For time:
30 Kettlebell Swings 53#
50 Double Unders
24 Kettlebell Swings
50 Double Unders
18 Kettlebell Swings
50 Double Unders
8:00

Haven't felt myself lately. Work has been super stressful (I'm a teacher). My passion for what I love isn't as strong as it used to be. I seem to be preoccupied with my work situation. I'm also a little depressed. I'm thinking I might go see the doctor and get a physical. Get some blood work done and check for various levels on things. Has anyone else gone through a similar experience? I usually very resilient to life's challenges but this year is getting me down.

Patrick Tonge 03-18-2018 04:20 PM

Re: Over 50 Crossfitters Sign In
 
Did 18.4 RX today. Only got 21 DL @ 225lb. I just could get even 1 HSPU and I've done one before.... Did better on the DL then I thought I would.

Tim- Good Idea to go to the DOC and get things checked out. I never went to the Doc., when I hit 50 I've tried to get a Physical every year. I'm 54, and also have found "work" is not the same after 36 years of IT work. I have a new boss, that I don't match up well with. I know thats a big part of my problem. But, I realize I am changing.......I don't like going to work every day. I'd like to quit and do contract work, so I could take breaks in between gigs. The good thing here Tim, is you see it and realize you need to look in the Mirror and figure things out. Patrick

Bill Hoogsteden 03-18-2018 06:00 PM

Re: Over 50 Crossfitters Sign In
 
Nice WOD Patrick!! Sometimes you gotta take it easy!

[B]17 Mar:[/B]

[I]Another orbit around the sun completed. I feel great, humble, and grateful![/I]
61 Burpees [I](A decent WOD by it self! They actually didn't feel bad. I wish I timed myself :D Yay! Burpees!!)[/I]

1 mi dogwalk

[B]18 Mar:[/B]

90 min Cemetery walk

1 Dogwalk
10 Push ups
10 1.5 KBS
Shoulder Press:
5 @ 110#
3 @ 125#
1 @ 140#

Bill Hoogsteden 03-19-2018 05:16 PM

Re: Over 50 Crossfitters Sign In
 
Tim, Hope you are feeling better. Though by your WODs, it doesn't look like you're not feeling your self.
Patrick, Awesome job on 18.4, both scaled and Rx!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
10 Anti Presses on each side

[B]WOD:[/B]
18.4:
21-15-9 reps
225# DL
HSPUs
Then
21-15-9
315# DLs
With 50 foot Handstand walk
9 min time cap

8:51

[I]This was a slow Diane. I tried to split up the DLs 7-7-7, 5-5-5, and 3-3-3. It didn't work out that way. :shrug: I really wanted to get some 315s in. [/I]
[B]Cash out:[/B]
315# DL

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
Back squats:
5 @ 140#
5 @ 175#
5 @ 210#
3x10 @ 175#

Jan Hedman 03-20-2018 09:22 AM

Re: Over 50 Crossfitters Sign In
 
Mon 19 March

We have had a stomach-flu in our family, 5 of 6 got it:mad:
I decided to skip the hole 18.4 but my wife encouraged me to go and do at least something..even feeling still weak. So i did go and thought i do few deadlifts with that 225lbs

Some warmup, some curls and tri presses, light romanian deads.
Then 225lbs on the bar and rep,rep rep...nonstop to 21 and thought, now i go home. Before i did go i still watched the video and noticed, only 20 reps. So i did a second set to do those 21 reps full.

Tim, like Bill said it looks from your workouts your ok. Teachers job is not an easy one, i respect the teachers :notworth:
If you check some bloodtests, i would ask for vitamin-D and testostereone level.
How much sunlight do you have over there, are you eating xtra vit-D?
I consume at winter time (like many i know who trains regulary) a 100uq a day for some 5 days/week, at least 50uq. It really is a psych-med for lots of people, for me too.
Pine pollen, fenugreek, mucuna puriens powder are good natrulal testo-boost giving energy and good mood.
If i feel "overtrained" (mood down, irritated, sleep bad) or so, for several days in a row, i buy a bottle of pine pollen powder, or mucuna powder and consume it and it usually works fine. I belive in those.
Hopefully you feel yourself soon again!

Tim Babcock 03-20-2018 03:09 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Five sets of:
Hex bar Deadlift x 3 reps 205#
Rest 60 seconds
One-armed Kettlebell Floor Press x 5 reps each arm 44, 53, 53, 62, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 10 reps
Rest 60 seconds

5 rounds of:
Kettlebell Swings x 12 reps 53#
Kettlebell Push Press x 9 reps 35# KBs
Burpees x 6 reps
11:28

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Thanks guys for the kind and wise words. I am definitely getting blood work done to for vitamin D levels and testosterone levels. Sun levels are pretty low in Ohio during the winter. So vitamin D levels might be low even though I do take a vitamin D supplement. It helps to be able to discuss this matter with men my age.

Bill Hoogsteden 03-20-2018 05:24 PM

Re: Over 50 Crossfitters Sign In
 
Jan, Hope you and your family are feeling better. The flu has been something else. That was a valiant effort on the 225# DLs!

Tim, you can say that again about winter in Ohio. I was walking around in a T-shirt on Sunday and now they are predicting snow tomorrow! Welcome to spring!! Great WOD!

[B]WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
7 min AMRAP:
15 cal row
15 push ups

3 Rounds + 15 cal row + 2 push ups

[I]I was hoping to get at least 4 rounds. It was not to be. :shrug: It took me about a minute to get the 1st row done. And my back was feeling the push ups, thanks 18.4![/I]

Patrick Tonge 03-21-2018 11:32 AM

Re: Over 50 Crossfitters Sign In
 
Wow Jan- Hoping your family is doing better!!
3.20.2018 Monday
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps- Worked to 125lb

WOD:
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Chest-to-Bar Pull-Ups
Station 3 – Rest

3.21.2018 Tuesday
WU:2 Rounds DynoBike 400M
10 Cradle-rocks
10 bear-crawls
10 push-ups
5 pull-ups

1 x 1 Pause Front Squat Heavy Single
Pause Front Squat
Heavy Single worked to 165lb

WOD:
Score Type:: Not Scored

4 Rounds, On the 4:00:
10 Thrusters (95/65) @75lb
15/12 Calorie Bike
8 Burpees

This one had me working!!! Thrusters to the Bike!!

Jan Hedman 03-22-2018 02:42 AM

Re: Over 50 Crossfitters Sign In
 
Thanks folks, we're okay now :)

Wed 21 March:

Easy cardio day:
C2row
30min - 6213m
Ghd situps
10,10,10reps
Core press
5,5,5,5reps (count to two at top)
SkiErg
5min - 1056m

Jan Hedman 03-22-2018 12:48 PM

Re: Over 50 Crossfitters Sign In
 
Thu 22 March

Alt Db upright row -> RingRows
15/6kg -> 10reps
15/12kg Db's -> 10reps
15/12kg -> 10reps
15/12kg -> 10reps

Hammer curl -> Lying on floor Db tricep press
10/12kg - 10/12kg
10/12kg - 10/12kg
10/12kg - 10/12kg

Thruster with partial squat and one dumbell, holding from the ends as Tim suggested.
Good way to do it :)
12 kg db 3sets of 10reps

Some streching.

Tim Babcock 03-22-2018 03:16 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

TGUs x 2 reps each arm 35, 44, 53, 62, 70#
60 seconds
Kettlebell Swings x 20 reps 53#
60 seconds
Strict Pull Ups x 3 -20, 25, 30, 35, 40#
60 seconds
5 rounds

10 Push ups
15 Air Squats
5 rounds
4:43

Doctor's appointment tomorrow.

Bill Hoogsteden 03-22-2018 04:14 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff guys!! Jan, glad you and yours are feeling better! Tim, good luck at the Doctor's!

11.6, 13.5 or 14.2! Which will it be?

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Deadlifts:
5 @ 150#
5 @ 190#
5 @ 230#
3x8 @ 190#

Patrick Tonge 03-22-2018 08:03 PM

Re: Over 50 Crossfitters Sign In
 
3.22.2018 Thursday
Looks like 11.6 is it for 18.5

Today I row'd 400M Did some lunges then practiced my C2B Pull-ups, Worked on Thrusters, got 1 rep @ 125lb, new PR. Thrusters @100lb will be tuff for me.
Going to give 18.5 a go at RX tomorrow

Bill Hoogsteden 03-23-2018 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Congrats on the Thruster PR!!

Jan, Glad to hear you and your family are doing better!

[B]WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
18.5
7 min AMRAP: (Masters Rx)
3 Thrusters
3 Pull ups
6 Thrusters
6 Pull ups
9 Thrusters
9 Pull ups
12 Thrusters
12 Pull ups
15 Thrusters
15 Pull ups
...

65#

[I]Made it to the 5th round and did the Thrusters and 7 Pull ups, 82 reps!
I LOVE being in the old Masters division! :rofl: [/I]

[B]Evening:[/B]
1 mi dogwalk

Patrick Tonge 03-24-2018 03:34 PM

Re: Over 50 Crossfitters Sign In
 
Bill Awesome job on 18.5!!! They won't let me in the 55+ Masters division, 6mo short :-{ Great Work ALL!!!

3.23.2018 Friday
Did 18.5 RX I got 39 which I'm happy with. 100lb Thrusters are tuff for me!! I have to do a few rounds heavier prior to the go to make 100lb "fee" better. C2B I was able to do a few "kipping" then I think the thursters got me more tired then I thought, I had to do STRICK C2B!! Crazy!! Lucky for me I can do them STRICT. Hit another thruster PR Thursday nite 125lb. Next year I'll be in Masters, no more fighting myself about doing scaled or trying RX

3.24.2018 Saturday
Group stretch then 2 rounds
10 Pushups
15 AirSquats
8 T2B

Partner WOD:
1 Lap Farmer carry w/KB
40 DB/KB Press @ 30lb
Dyno-Bike 80 Cal.
60 Lunges w/35lb KB
Row 80 Cal.
80 KB Dead Lift w/35lb KB
1 Lap Farmer carry w/KB
22:10 The bike was the tuffest part!!

Jan Hedman 03-25-2018 01:10 PM

Re: Over 50 Crossfitters Sign In
 
Good work gents! Awsome!

Sun 25 March

C2 row
15 min - 3317m

Pulldowns, rubberband work som presses and thrusters for warmup

18.5

Thrusters and pullup... With bad knees and slightly tight shoulder this was nothing to enjoy...
Actually i think this was the first time ever i did a thruster from deep squat position.
My plan and belive was that i'll Rx, and i'll do the 3s and 6s and 9s, anything beyond that is a plus...i did those + 7thrusters
= 43reps

My son was with me (he turns 15 tomorrow)..when the time run out and i finished, i sat down and first thought's..i said to him...bad condition, should have to be able to do more...he answered...
: - huh dad...with your knees..and your tight shoulder...how many do you think you're brother would have done?
: - i said, not even one thruster.
Jeah, my son said.. you are though man dad...
Guess how good that sounded :pepper:

My first Open. My goal was to be abel to do every workout, at least to some point...so it was ok. And to do at least one workout Rx.
I actually did 3 workouts Rx, even because the stomach flu we had i did the 18.4 only the first deadlift, if i would have been normal i'll probably would have done 18.4 scaled.
So goal accomplished - happy man :)

Tim Babcock 03-25-2018 02:53 PM

Re: Over 50 Crossfitters Sign In
 
Had a nice weekend with friends and the wife. We stayed in a cabin near Hocking Hills.

10 Swings 35, 44, 53, 62, 70#
1+1 Get Up 35, 44, 53, 62, 70#
10 Push Ups
X5

10 Swings 53#
1 strict ring muscle up
10 Push Ups
X5

Did an additional strict ring muscle up and a strict bar muscle up. Slowly moved through each exercise and rounds focusing on form.

I hope everyone is well and recovering from The Open. Although I no longer participate in The Open I am definitely a fan. I enjoy watching the Open, Regionals, and finally the Games. Amazing athletes and effort. Great job guys!

Bill Hoogsteden 03-25-2018 04:00 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, 100# thrusters are brutal! Great job on 18.5!!!

Jan, What your son said to you was AWESOME!! I LOVE hearing stuff like that!!!

Tim, Hoking Hills is beautiful! I need to get out there more often! Nice jobs on the MUs!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
5 @ 60#
5 @ 75#
5 @ 85#
5 @ 90#
3x10 @ 75#

Jan Hedman 03-26-2018 10:07 AM

Re: Over 50 Crossfitters Sign In
 
Mon 26 March:
C2row
10min - 2254m
Lying barb french press - Bicep curl
15/20kg - 10/20kg
15/30kg - 10/30kg
10/40kg - 5/40kg x 6rounds

Alt db snatch - core press
10(5+5)/15kg - 5reps (hold for count to two)
10/25kg - 5reps
10/25kg - 5reps
10/25kg - 5reps

C2row
20min - 4085m

Bill Hoogsteden 03-26-2018 06:16 PM

Re: Over 50 Crossfitters Sign In
 
Nice WOD Jan! Especially those end cap rows!

[B]WU:[/B]
1mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
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 with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
10 Anti press on each side
Burgner warmup

[B]WOD:[/B]
Hang Snatch:
3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3) PR! :pepper:-105#(0)-75#(3)

[I]I could feel my shoulder on this one

[/I][B]Evening:[/B]
1 mi dogwalk
100 blue band pull a parts

Tim Babcock 03-27-2018 03:35 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Hex-Bar Deadlift x 5 reps 205#
30-60 seconds
Inverted Rows x 6 reps
30-60 seconds
Ab Roll Outs x 10 reps
30-60 seconds
5 rounds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Double Kettlebell Presses 35# KBs
10 Push-Ups
20 Kettlebell Swings 53#
4 rounds

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Patrick Tonge 03-27-2018 07:59 PM

Re: Over 50 Crossfitters Sign In
 
3.26.2018 Monday

Deadlift
10-8-6-4-2 worked to 265lb
Back Squat
10-8-6-4-2 worked to135lb
*Building up in load*
*Starting around 50% of your best for each lift*

WOD:
3 Rounds
90 Second Double Under Practice
15 Push Presses (95/65 lbs)
15 Back Squats (95/65 lbs)
400 Meter Run

19:58 95lb Push Press was tuff for me, row'd instead of run

3.27.2018 Tuesday
WU: Run 400M then 2 rounds
10 PVC Path-thrus
10 OVH Squats w/PVC
5 Burpees
7 Strict pull-ups

High Hang Squat Snatch
3reps x 3sets

Squat Snatch (Mid Thigh)
2reps x 3sets

Squat Snatch (Floor)
1rep x 5sets
worked 65-90lb

WOD:
45 Box Jump Overs (20")
15 Muscle Up Transitions
30 Dumbbell Box Overs (30/20#) (20")
12 Muscle Up Transitions
15 Burpee Dumbbell Box Overs (30/20#) (20")
9 Muscle Up Transitions

18:40 30lb DB made this tuff

Patrick Tonge 03-29-2018 08:55 PM

Re: Over 50 Crossfitters Sign In
 
3.29.2018 Thursday
WU: 3 Rounds
Row 10 Cal
10 Push-ups
10 Ring Rows

4 x 8 Db Bench and Db Row

4 Sets of 8-12 reps of each
DB Bench Press @ 30lb
DB Row @ 40lb

WOD:
AMRAP

16 minute emom
Min 1 Bike 15/12 Cal
Min 2 12/10 Burpee Pull Ups
Min 3 12 D Ball Cleans 90/60
Min 4 (3) Rope Climbs

Got 102 reps. Was only able to do 1 Rope climb each round :mad:

Tim Babcock 03-30-2018 07:26 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Norm.

Today
A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
10:43
Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6 reps each leg 50# sandbag
Rest 30-60 seconds
Barbell Glute Bridges x 8 reps 80#
Rest 30-60 seconds
Side Plank x 45 seconds each side
Rest 30-60 seconds

1 strict ring muscle up (last one w/8# medicine ball)
10 pronators each arm
deep squats stretch w/15# plate
5 rounds

Patrick Tonge 03-31-2018 02:11 PM

Re: Over 50 Crossfitters Sign In
 
Good Work Gents, Tim- nice work on the MU, weighted even!!

3.30.2018 Friday
WU: Row 400M then 2 rounds
10 Situps
10 Lunges
10 airsquats

5 x 3 Deadlift
build to a heavy 3-rep Deadlift
worked 185 to 275lb. didnt think I'd hit that weight today :pepper:

WOD:
3 Rounds:
40 Weighted Ab-Mat Sit-Ups (10lb iron plate)
30 (steps) Overhead Walking Lunges (45/25#) (Plate) 35lb for me
20 Burpee to Plate

19:46

Tim Babcock 03-31-2018 04:55 PM

Re: Over 50 Crossfitters Sign In
 
Bouldered with Jeff, Norm, and others at Rock Mill. Fun.

Later this evening...
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
You must cover 2 miles. If you don't make 2 miles you've failed the test.
No running. Walking only.
Weight vest - 10kg for men, 6kg for women. I didn't use any extra weight.
No holding the rails of the treadmill.
My heart rate topped out at 157 bpm. Speed was 4 mph.
I need to do this more often.

Thanks Patrick! JT used to call my muscle ups my superpower. He said we all have one.

Tim Babcock 04-01-2018 07:20 AM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Hex-bqr Deadlift x 1 225#
Rest 45 seconds
Ring Rows x 6 reps
Rest 45 seconds
Ab Wheel Roll Out x 10 reps
Rest 45 seconds

B.
Round one: 20 swings + 20 Push-ups w/each kettlebell 35, 44, 53, 62#
Round two: 15 swings + 15 Push-ups w/each kettlebell 35, 44, 53, 62#
Round three: 10 swings + 10 Push-ups w/each kettlebell 35, 44, 53, 62#
Round four: 5 swings + 5 Push-ups w/each kettlebell 35, 44, 53, 62#
200 swings + 200 push-ups total
26:15

Deep squat stretch w/15# plate
20 Flexbar Wrist Extensions
3 rounds

Patrick Tonge 04-01-2018 08:39 AM

Re: Over 50 Crossfitters Sign In
 
Good Work Gents, Tim- nice work on the MU, weighted even!!

3.30.2018 Friday
WU: Row 400M then 2 rounds
10 Situps
10 Lunges
10 airsquats

5 x 3 Deadlift
build to a heavy 3-rep Deadlift
worked 185 to 275lb. didnt think I'd hit that weight today :pepper:

WOD:
3 Rounds:
40 Weighted Ab-Mat Sit-Ups (10lb iron plate)
30 (steps) Overhead Walking Lunges (45/25#) (Plate) 35lb for me
20 Burpee to Plate

19:46

Jan Hedman 04-01-2018 11:42 PM

Re: Over 50 Crossfitters Sign In
 
Good work men.
Hell of a Kb swing and pushups you did Tim - i think i'm going to try a similar..

Tue 27 March

Easy swimming 500m
Some strech and watermassages at therapy pool afterwards

Sat 31 March

I was at a StreetWorkout course, 2hour session where we learned skills for muscleups, pullups, pushup variations,handstand learning, pistolsquats etc
Fun.

Sun 1 April

Pullover and press (holding one Kb with both hands)
8kg Kb: 20,15reps
16kg: 10,10reps
Kb swing:
8kg: 15,15reps
16kg 15,15reps
Muscle up practise -swing with rubberband
5,5,5reps
One arm row with Kb
32kg (ca70lbs) : 10,10,10,10,10reps
Floor press with KB's
24kg: 10,10reps
Kb swing
24kg: 12,12,12,12,12reps
Some strech and planking to finish.

Parick, your 10,8,6,4,2 deadlift reminded my deadlift program i used to do few years back. My goal was to do 5sets of 10reps with 140kg on
stiff leg/romanian deadlifts.
For example if you use 225lbs on the bar, do the first workout those 10,8,6,4,2 reps with 225lbs, next workout 10,10,8,6,4, next workout 10,10,10,8,6, next workout 10,10,10,10,8, and finally next workout 10,10,10,10,10reps. Then for next workout add weight some 20-25lbs and start again from 10,8,6,4,2 reps...
If you know your level right, and start from a good weight you can build to a record breaking 5sets of 10reps on 5 workout's time, or start slightly lighter and do two periods to build to your goal weight's 5sets of 10reps.
Worked very well for me, in the deadlifts and dumbell bench presses.

Jan Hedman 04-02-2018 08:03 AM

Re: Over 50 Crossfitters Sign In
 
Mon 2April.
Snowing...does this never end and turn to spring..

Bike 15min
Some strech and mobility
Wod:
Three rounds of:
C2row 500m -> inchworm ca20m (65ft) ->
Ski Erg500m:
C2rows times:
- 2:14 min
- 2:08
- 2:01
SkiErg times:
- 2:21min
- 2:19
- 2:20
This was a good sequence to do the exercises, after the inchworm, the abs feel the work, then when you SkiErg you really feel a burn in the abs...good wod. I had a minute or two, rest between rounds.

Bill Hoogsteden 04-02-2018 06:08 PM

Re: Over 50 Crossfitters Sign In
 
Awesome work guys!! Congrats on the DL Patrick! I agree Jan! When will spring come?!? We had a beautiful Easter yesterday, today we woke to snow on the ground!! :snow:

I took most of last week off. But I kept up my burpees (Yay! Burpees!!) and dog walks. Had to have my 2nd colonoscopy done on Wednesday. Last time, I was clean. This time not so much. Got a couple of polyps and diverticulosis, so I'm on the 5 year plan. :shrug:

At least the nurse when taking my blood pressure told me, "Don't break the blood pressure cuff, muscles!" :rofl:

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Frog holds
10 Push ups
7 Chin ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Min AMRAP:
10 Pull ups
10 95# SDLHPs

4 rounds + 10 pull ups + 9 SDLHPs

[I]I SO wanted to break 5 rounds! If I could've kept on the bars, I could've done it![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squats:
5 @ 175#
5 @ 205#
17 @ 230#
5x10 @ 135#

Patrick Tonge 04-03-2018 07:23 AM

Re: Over 50 Crossfitters Sign In
 
4.02.2018 Monday
WU: Run 400M then
10 Lunges
20 Situps
10 Pushups
10 Airsquats

Back Squat
3 sets of 8
squat as much weight as possible in 3 sets of 8
1@ 115 2@135lb

WOD:
4 Rope Climbs (15')
30 Med-Ball Cleans (20/14#)
3 Rope Climbs (15')
20 Med-Ball Cleans (20/14#)
2 Rope Climbs (15')
10 Med-Ball Cleans (20/14#)
1 Rope Climbs (15')

13:50 I was able to RX this one. :pepper:

Tim Babcock 04-03-2018 04:18 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 53#
Station 2 – Bottom’s up Press (Left) x 8 reps 20#
Station 3 – Goblet Squat x 6 reps 53#
Station 4 – Bottom’s up (Right) x 8 reps 20#
Station 5 – Prone Plank Hold x 45 seconds

B.
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
9 rounds + 15 reps

Patrick-I like that rope climb and med ball clean WOD. I might try it. Good job.

Bill Hoogsteden 04-03-2018 06:10 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, it's sweet being able to do a WOD Rx, isn't it!! Congrats!! Awesome job! (And on the back squats as well!!)

Tim, Great job on that AMRAP! 18 rounds of Cindy seems to be on the horizon!!!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
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 with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 rounds:
As many Reps in
2 min of 135# Shoulder Press
1 min rest
2 min of 225# Front Squats
1 min rest
2 min of 315# Dead Lifts
1 min rest

Shoulder Press 5, 4
Front Squats. 20, 23
Deadlifts. 6, 4

62 reps

[I]I wanted to do this one when I saw it on Saturday! I wanted to do at least 30 reps. The front squats were easiest, though they weren't the best. It was as fun as I thought it would be!![/I]

Bill Hoogsteden 04-04-2018 05:36 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
400 m run
500 m row
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings in each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 band pull aparts
1, 2, 3, 4, 5 Pull ups with a 30 second test between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Thrusters 3-3-3-3-3-3-3
45#(3)-95#(3)-115#(3)-135#(3)-145#(3)-155#(3)-160#(1)

[I]I was worried my shoulder would be hurting on this one. But that wasn't the case. Even though I didn't do 160# 3 times, I felt good about getting one in![/I]

[B]Evening:[/B]
1 mi dogwalk

Jan Hedman 04-05-2018 10:40 AM

Re: Over 50 Crossfitters Sign In
 
You men have awesome workouts!

Tue 3March
Swimming easy 500m
Watermassage at therapy-pool :)

Thu 5 March

Knees to Shoulders -> pullover and press with Kb
10reps - 15/8kg Kb
10 - 15/8kg
10 - 10/16kg (one pood)
10 - 10/16kg

Thruster, holding one Kb bottom up
16kg :10,10reps
24kg: 10,10reps
Kb swing
24kg: 15,15,15,15,15reps.

Tim Babcock 04-05-2018 03:29 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
5 sets of:
Deadlift x 1 reps 225#
30 seconds
TGUs x 1 each arm 35, 44, 53, 62, 70#
30 seconds
One-armed Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 0.20 mile on the Air-Dyne
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 8 Sandbag Thrusters 50#
Minute 4 – 15 Push-Ups

5 minute EMOM
1 strict ring muscle up
10 Flexbar Wrist Extensions

Thanks everyone for the inspirational words.

Patrick Tonge 04-05-2018 07:55 PM

Re: Over 50 Crossfitters Sign In
 
Good Work Gents!! Tim- SandBag Thruster?? are they as they sound, doig thrusters with a sandbag 50lb?? Sounds crazy!!

4.05.2018 Thursday
WU: Row 400 M then
10 PVC Pass thrus
10 Pushups
15 Airsquats
20 lunges
50 Situps

Deadlift
Build to a heavy set of 5 Deadlifts
worked to a set @ 265lb, then did 2 reps @ 285lb, I should have done 3 more.

WOD:
AMRAP

16 min emom for reps
Min 1 Heavy K.b. Russian Swings
Min 2 Heavy d ball / punching bag / med ball carry shuttle style
Min 3 Ring Rows with feet elevated
Min 4 Tire Flips

Just kept moving........

Jan Hedman 04-07-2018 10:02 AM

Re: Over 50 Crossfitters Sign In
 
Sat 7 April

Foamroll, strech and mobility.

Db floor press -> Kb swing
15/12kg Db's -> 10/8kg Kb
15/12kg -> 10/16kg
15/12kg -> 10/24kg
Pullup: 2,2reps

Amrap 20min
5Pullups - 5Pushups - 5 Kb swing with 32kg (ca 70lbs)
9 rounds + 5pullups.
Not so many rounds, i did at moderate tempo, but i was very satisfied that every pullup round i did full 5reps, i did not have to split at all.
(i allways do oldschool way pullups, underhand grip, no kipping)

Some strech afterwards


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