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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Bill Hoogsteden 11-04-2021 05:34 PM

Re: Over 50 Crossfitters Sign In
 
Great Stuff on that EMOM, Patrick! I NEED to do more Snatch Balances & OHS.

3 Nov:
At Base Globo:
.222222 mi walk
1 mi run
.222222 mi walk
1 min on Jacobs Ladder, 106 ft
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull ups
6 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups"

Evening:
1.52 mi Dog Walk

4 Nov:

1.02 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull ups
16 Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
Burgner Warm Up
10 20" Box Jumps

EMOM : 45 lbs + 10 lbs / 1 min
1 Snatch : 6 rounds (95 lbs)
Then : 105 lbs + 10 lbs / 1 min
1 Clean @ 105 lbs : 5 rounds (40 lbs)
Then : 155 lbs + 10 lbs / 1 min
1 Deadlift @ 155 lbs : 14 rounds (285 lbs)

Did not go lose weight on the Snatch. Switching out plates was the toughest part of the WOD.

Evening:
1.53 mi Dog Walk
16 Scap Pulls
11 Pull ups
5 Chin ups
10 1.5 Pood KBS
10 10" Box Jumps
5 Deadlifts @ 185 lbs
5 Deadlifts @ 215 lbs
16 Deadlifts @ 240 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup
10 Deadlifts @ 145 lbs
1 Pullup

Patrick Tonge 11-05-2021 10:21 AM

Re: Over 50 Crossfitters Sign In
 
Thur. Nov 4 2021
Warmup:
Row 400M
2 sets
10 ring rows
10 HRPU
10 AIr-squats

6x3 Bench press
went lite 95-105lb
5 DB bent over rows
35-45lb

WOD:
041121
4 rounds for time
1 min max reps D-ball over shoulder 60lb
1 min max reps box jumps
1 min max Cal on Assault bike
1 min Rest
140 Reps

Bill Hoogsteden 11-06-2021 04:28 PM

Re: Over 50 Crossfitters Sign In
 
20 Scap Pulls
11 Pull ups
1, 4 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
11 Bench Press @ 165 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

Bill Hoogsteden 11-07-2021 06:12 PM

Re: Over 50 Crossfitters Sign In
 
1.55 mi Dog Walk
20 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 80 lbs
11 Shoulder Press @ 95 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Bill Hoogsteden 11-08-2021 05:26 PM

Re: Over 50 Crossfitters Sign In
 
1.07 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
16 Scap Pulls
11 Pull ups

WOD:
15-12-9-6-3 reps of:
Power Clean, 135 lbs
Bar Facing Burpee (Yay! Burpees!!)

20 min 39 Sec

This was tough, but good.

Evening:
1.62 mi dog walk

5 Burpees (Yay! Burpees!!)

Bill Hoogsteden 11-09-2021 06:22 PM

Re: Over 50 Crossfitters Sign In
 
2.18 mi. Dog walk
15 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 195 lbs
3 Back Squats @ 225 lbs
13 Back Squats @ 255 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

I needed to workout today. We lost a young co-worker. So sad.

Patrick Tonge 11-10-2021 03:56 PM

Re: Over 50 Crossfitters Sign In
 
Good Work Bill- Sorry to hear of co-worker loss

Nov 8 2021
5x5 @ 75% deadlift
did 205lb

WOD:
4 rounds for time
Bugs Bunny
10 alt DB Snatch
10 burpees over DB
400M run
14:23 35lb DB

Nov 9 2021
warmup:
bike. 10cal then 2 rounds
10 lunges
30 sec plate hold @35lb
10 air-squats

5 x 3 Strict Press
45-75lb

WOD:
Always Ask for More
5-4-3-2 rope climbs
in between rope climbs:
50 ft DB Lunge
50 ft DB overhead walk
10 DB Press - all at 20lb
14:30 only did 1 rope climb per set.... I think I could have done more.....

Bill Hoogsteden 11-11-2021 06:28 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick, it was a real gut punch.

Get work on those WODs.

1.77 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push ups
10 Pike Push ups
15 Scap Pulls
10 Pull ups
5 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 200 lbs
3 Deadlifts @ 230 lbs
16 Deadlifts @ 260 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up
10 Deadlifts @ 145 lbs
1 Pull Up

Patrick Tonge 11-12-2021 09:14 AM

Re: Over 50 Crossfitters Sign In
 
Bill- I like the 10 Pull-up 40 Push-ups you have in your routine......

11-11-2021 Thurs
Warm-up
Bike 10Cal - then 3 Rounds
10 air-squats
5 push-ups
10 lunges

WOD: Hero WOD
Time cap is end of class. All reps should be performed unbroken. Only rest is your transition period.
Holleyman
30 Rounds for Time:
5 Wall Balls (20/14)
3 Handstand Push-Up
1 Power Clean (225/155)

34:59 16lb WB, 20lb DB Press, 115lb Power clean for me....Tuff one but went at it steady

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Bill Hoogsteden 11-12-2021 06:47 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! I've been doing the 40 Pushups since I read of a British study that said that men who could do 40 Pushups tended to live a lot longer than those who couldn't. I like to work on my pull ups since I failed at them when trying to enter the AF Academy many years ago.

Excellent job on that hero WOD! 30 Rounds!!! :O

1.72 mi Dog Walk
Evening:
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push ups
10 Pike Push ups
20 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 75 lbs
3 Shoulder Press @ 90 lbs
11 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs


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