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Cliff Miller 04-03-2017 07:42 PM

Re: Over 50 Crossfitters Sign In
great week of work guys

i was off on a british columbia road trip in the newport, with my rottweiller and a tent.... first night a b.c. forest service camp ground....lots of snow still in the forest and lakes all frozen dog and i cuddled all 2 days and friends and family then 3 nights at a 25 site forest service campground that was totaly empty...woke up to 2" of snow and 2 frozen solid nalgene bottles.....about 800 miles in 7 days.....very enjoyable time away from life and certianly a different mindset


speed bench 105 lbs red bands 3x9 3/n,3/m,3/w

1 1/2 bench press 6-6-6-6 135-145-150-155

dbell roll back 3 x 10 20lb

o/h rope extension 3 x 10 10 kg

200 red band pull aparts

Patrick Tonge 04-04-2017 08:37 AM

Re: Over 50 Crossfitters Sign In
Cliff- More power to you in that COLD!! I could not do it. Cold and I do NOT get along.

4.3.2017 Monday
WU: 2 Rounds
3-5 1 arm KB Press
Straight arm, up KB hold walking accross gym on each arm
Goblet squats

Back Squat
3 x 8 @67% 8@ 85, 8@ 105-2x

Bench Press
4 x 10 @62% 4 sets @85lb

4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#) 95lb for me.

Got 15 C&J, nice work-out, you never stop!!

Bill Hoogsteden 04-04-2017 05:12 PM

Re: Over 50 Crossfitters Sign In
Cliff, sounds like you had a blast!!

Great work guys!!

1 mi run
10 10 SUs with a DU attempt (got 8)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4 chin ups, neutral grip
10 Burpees (Yay! Burpees!!)

95# Thrusters


[I]This was my fastest Rx Fran ever! Clipped about 1:30 off my last Fran![/I]

3 @ 115#
3 @ 130#
20 @ 150#
5x10 @ 80#

Alden Hingle 04-04-2017 05:59 PM

Re: Over 50 Crossfitters Sign In
@Cliff - Sounds like an awesome trip. Always nice to get out in the wilderness and away from normal life.

Row 5k 25:45
Pull-ups 11,12, 8, 8

Snowshoeing Red Devil Mt 1:20:00
Shovel snow 20:00
KB C&P 35# X5X(1-2) (30 reps)
KB snatch 35# X4:00 (57 reps)
Goblet squats 25, 35 X15

Cliff Miller 04-04-2017 07:07 PM

Re: Over 50 Crossfitters Sign In
thanks was much needed and well enjoyed....tomorrow is the last day off before back to the "grind"......:mad:

today.... 6 hours of back yard chores.....moving wood, digging up landscape blocks and tearing out old concrete planters....

then at the gym

750 m row

100 20lb wall ball
1000 m row

forgot to click the stop watch :ranting2:

4 rounds

20 windshield wipers
10 sit ups
50 large green band stand good mornings

Patrick Tonge 04-05-2017 09:40 AM

Re: Over 50 Crossfitters Sign In
Great work Gents!! Bill- Awesome job on FRAN!!

WU: Run 400M then 3 Rds.
5 Romain DL each leg / DB
10 PVC Pass-thru's
15 Air-Squats

3x8 @70% @125lb

Strict Press @55lb
3x8 @70%

Bar Facing Burpees
Front Squats (155/105) @75lb
C2B Pull-ups

Strict Press and C2B worked me today!! Easy on the DL to protect the Hip

Bill Hoogsteden 04-05-2017 04:25 PM

Re: Over 50 Crossfitters Sign In
Cliff, Nothing like functional fitness! I'm looking at yard work this weekend myself!

Patrick, nice work with those DLs and the Metcon! Yay! Burpees!! :rofl:

Boofed my right shoulder yesterday on the bench presses..:yikes:
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
1 pushup :yikes:
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)
[I]At least I could do a work around![/I]

15 min AMRAP:
21 GHD Sit-ups
14 25#DB Push Jerks [I]I wanted to go heavier, but I figured discretion was the better part of valor due to my shoulder...[/I]

5 rounds + 12 GHD sit-ups

[I]Once I got the hang of the Push Jerks, they went easier. Afterwards, I tried a 50# DB and it went well.[/I]

[I]The gym got a new Rogue GHD AND a Trap bar!!:pepper:[/I]
Put 2 and 4 45# bumpers on it and did 3 reps of each! Sweet!

1 mi dogwalk

Cliff Miller 04-05-2017 06:45 PM

Re: Over 50 Crossfitters Sign In
watch that shoulder bill....nice work even so

1" above chest pin press 1 rm 245lbs 20 lb pr :pepper:

flat bench dbell row 10-10-10-10 25-30-35-40

flat bench over hand grip barbell row 10-10-10-10 45-50-55-60

decline dbell press 20-20 35-45

standing pull aparts 5 x 20 5 kg

Alden Hingle 04-05-2017 06:46 PM

Re: Over 50 Crossfitters Sign In
Shovel snow for 20:00
Row 1k
Half get-ups 25# X6:00
Pull-ups 10, 9, 9, 7, 6
Farmer's carry 110# X60 yds

Patrick Tonge 04-05-2017 07:21 PM

Re: Over 50 Crossfitters Sign In
4.05.2017 Thursday

WU: Run 400M then 2 rounds
:30 Sec top Push-up hold
10 Push-ups
:30 Sec cradle hold
10 cradle-rocks
30 Air-Squats

Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups / DB Press
1 Minute of Strict Pull-Ups
Rest 3 minutes

I got 212 movements total.

Bill Hoogsteden 04-06-2017 05:50 PM

Re: Over 50 Crossfitters Sign In
I will Cliff. Nice PR!

Alden, they are projecting snow flakes here tonight and tomorrow! I've got yard work honey do's this weekend! Nice work!

Patrick, awesome AMRAP!! I miss rope climbing! I'm gonna have to set up one in my back yard!

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

3-3-3-3-3 Dead lifts

[I]I wanted to go heavier, but with only 2 lifting platforms, I had to working with a buddy,who was finishing his sets...[/I]

1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
3 @ 230#
3 @ 265#
7 @ 300#
5x8 @ 165#

Jan Hedman 04-07-2017 12:42 AM

Re: Over 50 Crossfitters Sign In
Thu 6 April:

Db clean (as a warmup)
6kg db's - 50reps
12kg db's - 15, 15reps

Kb swing 10/16kg (one pood)
Kb SquatHighPull 10/16kg

of Kb swing and Kb SquatHighPull
with 24kg (1,5pood) kettlebell
-13:52min sweating like a pig :)

One arm Kb french press
25/8kg, 15/16kg (pr) 1/24kg, 1/24kg.

Jan Hedman 04-07-2017 02:00 PM

Re: Over 50 Crossfitters Sign In
Friday 7 April:

SkiErg 5min - 861m

Consept row 10min - 2045m

Dumbell Pullover and press:
12,5kg (ca28lbs) Db's 10,10,10reps

Stiff leg/romanian deadlift:
5/60kg (132lbs) 5/80kg 5/100kg (220lbs)
2/120kg 2/140kg (308lbs)
then EMOM 10min: 2reps/150kg (330lbs)
Actually,this did go so good that i wondered that at this new gym there are these thick "crossfit"plates, so i thought that are these 20kg (44lbs) plates (had 3 20kg plates on each side and a 5kg plate)really weighing 20kg a piece or do they weigh less.. i have noted before EMOM on some exercises sort of "suits" me fine..

Close grip bench press, legs up on bench:
10reps/60kg, 8/70kg(154lbs) 6/80kg 2/90kg,2/90kg (200lbs)
10/60kg (132lbs)
Pulldown machine
15reps/30kg, 10/50kg(110lbs) 10/50kg 10/50kg 15/30kg.

Pat Quigley 04-07-2017 03:09 PM

Re: Over 50 Crossfitters Sign In
good work guys, Trying to move around shoulder tendonitis.

20minutes row for 3K. Stretch.

5RFT 5X(135 DL and 50 foot 100lb sled push). 6:54.

feelin' good.

Patrick Tonge 04-07-2017 04:17 PM

Re: Over 50 Crossfitters Sign In
4.6.2017 Thursday.... really

WU: ROW 500M

Hang Power Snatch
60%/2 @65
65%/2 @70
70%/2 @75
75%/2 @80lb

Hang Power Clean(2) + Push Jerk(2)
60%/2+2 @85
65%/2+2 @90
70%/2+2 @95
(75%/2+2)2 @100lb

75 Double Unders
Walking Lunges
Sit Ups
75 Double Unders

So I went 20 Minutes on this one. first 4Min working on DU and last 5Min working DU. Need to work on DU everyday!!! not once a week.

Patrick Tonge 04-08-2017 01:38 PM

Re: Over 50 Crossfitters Sign In
4.07.2017 Friday

WU: Not much of a WU, went right into DT.

Bench Press
4 Sets of 8 @62% 8@65lb, 8@95lb 3x

PushPress 4 Set of 4@85lb

12 Deadlifts (155/105) @95lb
9 Hang Power Cleans (155/105) @95lb
6 Push Jerks (155/105) did DB Press @ 20lb

Did things backwards today, WOD then lifting. Have a great Weekend ALL!!

Jan Hedman 04-09-2017 09:03 AM

Re: Over 50 Crossfitters Sign In
Sunday 9 March.

Consept row 5min - 1064m
SkiErg 5min - 940m

Monkey bar, twice few meters
T2B: 8,8,5,5,5,3reps

Consept row:
30min - 6431m
10min - 1739m

Bill Hoogsteden 04-09-2017 05:41 PM

Re: Over 50 Crossfitters Sign In
Wow! Every one is kicking @$$!

1 mi dogwalk
10 burpees (Yay! Burpees!! )
10 Pullups
Shoulder press:
3 @ 95#
3 @ 110#
3 @ 125#

[I]SO happy I got the 125#!!! Three weeks ago, I couldn't do that weight ONE time! :pepper:[/I]

Cliff Miller 04-11-2017 07:13 AM

Re: Over 50 Crossfitters Sign In
nice work as usual all of you studs ..... :rofl:

Friday wife and I felt crappy so we bailed on going and went to bed early.....

Saturday...woke up feeling great so off to the gym

highlight....40' yolk carry 530 lbs

then 6 hours of yard work


speed bench

mega bow bar bench

and way to much tricep work

and another 6 hours yard work

last night

1 rm dead lift 405......55lbs under my old 1 rm :mad:

box squat reps of 6 worked up to 205 lbs

called it a night

Patrick Tonge 04-11-2017 08:50 AM

Re: Over 50 Crossfitters Sign In
4.10.2017 Monday
WU: Run 400M then 2 Rounds
10 PVC Pass-Thru's
10 Arm Circles each direction
PVC Workon Snatch position

Power Snatch + OHS
60%/2+3 @65
65%/2+3 @75
70%/2+3 @80
(75%/2+3)2 @85

Back Squat
50%/8 @65
(70%/8)3 @95lb
75%/5 @115lb

Power Snatch (75/55) @55lb
Wallballs (20/14#)
Cal Row

This was a good one!! Had me sweating!! Finished all to 3rd in 20Min, only had 9 to go in each movement, so completed the thing!! :kicking0:

Cliff Miller 04-12-2017 09:12 AM

Re: Over 50 Crossfitters Sign In
yesterday....workout in the sun for the first time in way to long

2000m sled drag w/45lb plate.....past the new brewery in town....which was closed.....:ranting2:

200 large green band high bar good mornings

45 minute dog walk

Cliff Miller 04-13-2017 07:59 AM

Re: Over 50 Crossfitters Sign In

future press 1 rm green bands 312.5 lbs 2.5 pr:pepper:

bench press 6-6-6-6 135-155-175-185

overhead rope tri ext 3 x 10 50 lb

bent row n mag grip 10-10-10 70-80-90

plate raise 2 x 30 15lb

Pat Quigley 04-13-2017 11:27 AM

Re: Over 50 Crossfitters Sign In
Morning temps are around 70 and warm enough in outdoor heated pool to start swimming again.

5 minutes dynamic and static stretching.

5 Rounds for time of: (100 free, 50 back, 50 breast) , 1000 yards in 20 minutes.

Patrick Tonge 04-14-2017 03:10 PM

Re: Over 50 Crossfitters Sign In
4.13.2017 Thursday

WU: Run 2 laps- 200-300M then 3 Rounds
10 Super Mans'
10 Lunges

3 x 8 @70% 8@135, 8@165, 4@215lb 2x

10 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Only got 4rds +9. STRICT PU were tuff for me, first time I've done Strict PU in a good 5-6 months.. Shoulders felt good, so now I need to start doing Strict Push-ups again instead of Hand release Push-ups. Got get ready for MURPH since I'm not going to INDY 500 this year.

10 min row or bike for max distance.
got 2250M in 10min. not to bad nothing like rowing Machine guys!!!

Alden Hingle 04-14-2017 06:49 PM

Re: Over 50 Crossfitters Sign In
@Cliff - I'm happy to say that I have been doing the kettle bell routine out in the sun almost every time I've done it. Nice for spring to be on the way.

Been hitting it most days even though I didn't post. Spending a lot of "quality time" with a sprayer on my back trying to eliminate the noxious weed infestation (myrtle spurge) on the property. Given the grade of much of the infested area (probably 50%), I'm really glad I bought the 2 gallon vice the 3 gallon sprayer. ;)

KB C&P 35# X5X(1-3) (60 reps)
KB snatch 35# X8:00 (91 reps)

Functional fitness. Noxious weed spraying X 2:00 hours

KB C&P 35# X5X(1-3) (60 reps)
KB swings 35# X8:00 (212 reps)
Pull-ups 5, 10, 5

Hiked Catamount Trail. 1630' elevation gain in 3.8 miles and 2:20:00. Max elevation 9500'. Round trip (7.6 miles in 3:58:00)

KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X6:00 (186 reps)
Pull-ups 8, 8, 6

Dealing with a touch of tendonitis or other elbow overuse so I backed off on the pull-ups for a week and will work back into them slowly.

Patrick Tonge 04-15-2017 08:49 AM

Re: Over 50 Crossfitters Sign In
Alden- Ive been spraying a bit on my property as well. Need to get the Weed-Wacker out too!!

4.14.2017 Friday

WU: Run 400m then 3 rounds
5 Super-mans
10 Lunges
20 Sit-ups

Front Squats:
5@ 85lb 2x
5@ 95lb 3x
5@ 105lb 2x
5@ 115lb 2x

WOD: For time
30 Cal Row
30 wall balls
30 KB Swings
30 Push-Press
30 T2B

17:57 on this one.

Patrick Tonge 04-17-2017 09:58 AM

Re: Over 50 Crossfitters Sign In
4.16.2017 Sunday

Functional fitness: Moved a few wheel barrels of Firewood, then hit the Weed-Whacker for a good hour before the rain got to hard.

Bill Hoogsteden 04-17-2017 05:45 PM

Re: Over 50 Crossfitters Sign In
Nothing like spring to bring out functional fitness!

It's been a while. Had a trip & Easter intervene, though I kept running, doing jump rope work, walking the dogs, and of course, doing burpees! Yay! Burpees!!

1 mi run
10 10 SUs with a DU attempt (got 2 :()
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!!)

2 1Pood KB thrusters


5 20" box jumps
30 sec handstand hold

1 mi dogwalk
10 Pullups
10 1.5 Pood KBS

Back squats:
5 @ 125#
5 @ 155#
5 @ 190#
3x10 @ 155#

Cliff Miller 04-17-2017 07:04 PM

Re: Over 50 Crossfitters Sign In
must have been the weekend for functional fitness....

friday yard work, pressure washing, dog walk, moving fire wood and basking in the sun.....bailed on the 4:30 gym class due to sun and wobbley pops in said sun...


squats, dead lifts, pressure washing, gravel moving helping my carpenter buddy put up a glass roof over the back deck

sunday speed bench, paused bench, tate presses, rope pull downs, moving fire wood, leaf blowing, more pressure washing, dog walk and final spring cleaning


dead lift .... getting ready for comp opener 420 lbs

front squat 1 rm 308 lbs

dog walk

keep up the great work guys...

Patrick Tonge 04-18-2017 08:49 AM

Re: Over 50 Crossfitters Sign In
4.17.2017 Monday

WU: Row 500M then 2 Rounds
5 HandRelease Push-ups
2 high-knees accross the gym
10 Sit-ups
15 air-squats

Strict Press
3 x8 @72% @60lb

Strict Pull Ups Got 34 PU in
35-40 Reps

In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Push Presses (135/95 lbs) 65lb for me.

This on was tuffer then it looks. we got 24:28, me and 2 Pregnant young ladies!!! The 3 P's they called us!! Prego, Prego and Patrick!!! :yikes:

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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