Re: Over 50 Crossfitters Sign In
 

12/27/2016 Tuesday

WU: RUN 400M then 3 Rounds:
10 walking lunges
10 Push-ups
10 Air-squats

Gymnastics Conditioning
10 EMOM
Kipping HSPU or d.b. push press / Did Push Press

Condtitioning

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

Interesting set of movement with 1K row at the end. 17:34 today.

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

got 36 Burpees total.... wanted to hit 40. :rofl:

Re: Over 50 Crossfitters Sign In
 

great workout's guys....puts mine to shame....

spent an hour and a bit working on my power clean....got an ugly 170 lbs up....we are doing an xfit total saturday morning and i want to get a good number...

sunday....my wife and i did an 8 km snow shoe in the whistler olympic park....there was 50 cm of fresh snow with only about half actually groomed...it was a great way to spend xmas day


keep up the great work!!!

Re: Over 50 Crossfitters Sign In
 

12/28/2016 Wednesday

This evening I tried something new. YOGA Been telling myself to "try" yoga for like 10-15 years..... Finally did it!!:pepper: Anyhow, I was alittle lost and trying to keep up, not sure about it, but am going to give it a try a few more times. I did feel like my body loosened up after and I did sleep better the night after then I have in a while. Going to give it a chance. Will go next Wednesday again.

Re: Over 50 Crossfitters Sign In
 

12/29/2016 Thursday

WU: RUN 400M then 3 Rounds
10 Supermans
10 Walking lunges
10 Situps

Strength
Deadlift
2 sets of 20 20@115lb, 20@135lb

Conditioning
21-15-9
Wall Balls
Burpee box jumps

8:24 on this one.

Re: Over 50 Crossfitters Sign In
 

Great workouts Patrick!
Few days off at christmas...
Monday 26/12-16
Bike:
15min
Consept 2 rowing:
10k -50min

Today
Very crowded gym
Bike 10min
Then this...what's the name of this??
[url]https://youtu.be/3OcOVcktT5w[/url]
10kg at the end of the barbell
5,5,5reps
15kg
5,5reps
20kg
5,5,5reps
10kg
5reps

T2B
5,5,5,5,5reps

Barbell row
60kg(132lbs) 10reps
80kg (178lbs) 10reps
100kg (220lbs) 3x6reps
60kg 10reps

C2row
10min-2220m

Hopefully tomorrow one last workout of the year...

Re: Over 50 Crossfitters Sign In
 

hmmmm interesting patrick keep us updated on how that goes....i know i need to streach more........

today xfit foot ball total

power clean 135-165 s-165

back squat 335-375-385

bench 225-235-240 s

dead lift 405-415-425

total 1,210lbs

great way to end the year even if i feel like crap cause of the bug that seems to be going around town

hope everybody is safe and has a great night

onwards to 2017

Re: Over 50 Crossfitters Sign In
 

Happy New Year All!! Here's to a Healthy and Safe 2017.

12/30/2016 Friday

WU: Run 400M then 3 Rounds
10 PVC OVH Squats
10 PVC Passthrus
15 Push-up
15 Super-mans
20 Sit-ups
20 Lunges

Strength

Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3

Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

Conditioning
10 Ring MU / 10PU & 10 RingRows for me
150 DU / 300 SU
20 Squat Snatch (135/95#) / Cleans for me
150 DU / 300SU
10 Ring MU 10PU & 10 RingRows

13:34 My body is "talking" :ranting2: to me, think I'll take a couple of days off

Re: Over 50 Crossfitters Sign In
 

31.12
Light kb swings and squat-upright rows
for warmup

Hammer curls
15/12kg - 10 sets 1min rest btw sets
Light db floor presses few sets

169 workouts @2016
Big family, lots of hobbies and driving kids, so my goal for the few past years has been at least 150 workouts/year, so 169 is okay.

Few highlights this year for me had been:
-C2rowing, 10k at 45min
- Started to do the HopScotch running program with rowing machine - it's been good.
Floor press with kettlebells (i pause at bottom for a count of 1,2)
6/32kg kb's increased to PR of 10/32kg kb
Turned 50 in september, did on my birthday workout db snatch total of 50reps/30kg dumbell
Some good kb swing EMOM workouts through the year...

Happy new year to everyone!!

Re: Over 50 Crossfitters Sign In
 

WOW! Awesome work folks!!! Merry Christmas and Happy New Year everyone! What great stuff to end the old year and ring in the new!!

I took a few weeks off for the holidays. I didn't do much other than walk the dog(s), do my 10 Burpees (Yay! Burpees!!), and have a new grand son (8# 2 oz. (Guess that's about 4 kilos, Jan!))! Of course, that meant watching his brothers and sisters!)

[B]23 Dec:[/B]
6 RFT:
9 DLs
6 Snatches
3 OHS

18:05

[I]The snatches were the hard part! They took the longest time![/I]

Got a new squat rack for Christmas that has a pullup bar! :broc: (Now I can do pull ups every time I grab a beer from the beer fridge!! :rofl:

[B]2 Jan:[/B]
2 dogwalks (1.75 mi, 1.14 mi)
10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS
10 Pull ups

Back Squats:
5 @ 175#
5 @ 205#
12 @ 225#
15 @ 230 #
5x10 @ 135#

[I]Every one has a fantastic and blessed New Year!!![/I]

Re: Over 50 Crossfitters Sign In
 

Happy New Year, Guys. I hope 2017 brings you all good health and much happiness.

1/1
1 mi dog walk/ row 1000m/ shoulder prehab
OH press 40, 50, 60 X5/ 65, 75 X8/ 80 X12
Pull-ups 12, 10, 7

1/2
1 mi dog walk/ row 1100m/ shoulder prehab
Deadlifts 45, 90, 110, 135 X5/ 145, 165 X8/ 180 X13
Toes to bar X3X10