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Cliff- Love to see the reaction on your Wife face!! Bill- That a good one 400M intervals, I think you did. when I ran Track at JC college we used to do 6x300M those were Tuff!!!

7.13.2017 Thursday

WU: 3 Rounds
5 T2B
10 Push-up
15 Situps

4 x 3 Turkish Get Ups

Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

WOD:
AMRAP

Every minute, on the minute, for 10 minutes:
8 Alternating Dumbbell Snatches (75/55 lbs) 40lb for 4 sets then 30lb....
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Tuff work today Turkish Get-ups and this WOD worked me today..:D
150SU for me.

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Hi Patrick. I am doing well. I'm glad to see you still hitting it hard. Yes I am now 50. I feel pretty good. Thanks for the invite to 50 and Over.
Here's a short bio. I am a husband, father, teacher, climber, and crossfitter. I have been climbing for about 20 years and crossfitting for 10. A few years ago I really was crossfitting very hard and put climbing on the bottom shelf. Several injuries later I realized that I missed climbing and shifted my focus back to climbing. I now use Crossfit to support climbing and not to suck at life. I avoid exercises that hurt me (I suspect many of us have learned that).
JT was a good friend of mine. We climbed and later did Crossfit together. We had many adventures together. He had a huge personality and I enjoyed our time together. Fond memories.

Today's Workout
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

EMOM-30 minutes
1. Air-Dyne x 30 seconds
2. Hip Extensions x 10 reps
3. Push ups x 10 reps
4. Kettlebell Swings x 10 reps 53#
5. Double Unders x 25 reps
6. Rope Ascent x 2

E2MOM
Deadlift x 1 rep 225#
20 Band Pull Aparts
Flexbar
5 rounds

Heading to the New River Gorge for the weekend to climb with friends.

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Welcome in Tim!! Glad to have in the group.

7.14.2017 Friday
4 x 5 Deads and L Seated Press

Four sets of:
Deadlift x 5 reps
Rest 20 seconds
L-Seated Dumbbell Press x 5 reps
Rest 3 minutes

I went lite on the Deads: 2@95lb, 1@125, 1@135lb

WOD:
For Time:
10 Strict Handstand Push-Ups
20 Thrusters (95/65 lbs)
30 Kettlebell Swings (32/24 kg)
40/30 Calories of Assault Bike or Rowing
30 Kettlebell Swings (32/24 kg)
20 Thrusters (95/65 lbs)
10 Strict Handstand Push-Ups

12:38 Scaled, 65lb Thurster, 20kg KB

7.15.2017 Saturday
WU: 3 rounds
Run 1 Lap
20 Lunges
10 T2B

Did Snatch work got up to 90lb, it was my best lift, then we were out of time

WOD: Partner WOD with 20Min Time Cap..
4 Rounds of all of it!!
Run 400M then
Four rounds
9 Power Cleans
6 Shoulder to OH
3 Burpees jumping over Planked Partner. Both have to do it

2 Rounds +400M and 18 for us. Four rounds for each set made this one a bit tuffer then it sounds. Need about 35-40Min to get this one done. A few people were on round 3 like us.....
And then for good measure after class I did a partner tire flip for 1Lap. Good 200M: and then she had me do 100 Burpees with her!!! Nuts!! Since I was there I helped Coach mop the Gym floor. What a way to spend Saturday Morning!!

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7/14 Dirt bike ride. 29 miles of ATV trails.

7/15
WU: Row 1 km; halos 25, 35 X20; single under X100
Workout: KB C&P 35# X5X(1-4) 100 reps

Back still not recovered from the garage work. Did about 20-30 swings and decided to save it for another day.

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Welcome Tim!!:welcome: Congrats on turning 50!! Thanks for mentioning JT! I think about him often!

Guys, Kicking @$$ as usual!!

Alden, Great to have you back!! Be careful about the back!! (That's part of the reason I use my hot tub!! :rofl:)

Sawing wood
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 95#
3 @ 110#
3 @ 120#
5x10 @ 65#

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welcome to the best decade so far tim.....

alden....couple of nice rides there.....good for you getting out and playing

patrick...got to love those 20 minute partner wods eh?

the wife was not impressed with me after the caper i pulled on her especially since she told her whole office i flooded out the street....she did like the arch though so she forgave me quickly....once the roof is installed i will post a picture...

friday....box speed squat 12 x 2 otm....worked with the coach to hit .69 seconds from bottom to top w/ green bands and 135 lbs

belt squat 10-10-10 90-100-110

rhino walk 800 m. 70 lbs

sunday.....helped out at our local triathalon.....inflated our 30' gorilla and wondered why people put themselves through swimming, running and cycling all at the same time :confused:

tonight

speed bench 90 lbs 3 x 9 medium grip

narrow bench 8-8-8-8 95-115-135-155

o/h rope extension 12 kg 100 reps

rope push down 12 kg 100 reps

seated n. grip row 10-10-10-10-10 60-70-80-90-100

100 blue band face pulls.

keep up the great work guys..

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They gave us a new toy in the Box - an Alpha Warrior (American Ninja Warrior) Battle rig! :yikes: Some good stuff, but we lost space..:( However, we might get climbing ropes back!!

[B]WU:[/B]
1 mi run
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 Push Ups
1, 2, 3, 4, 5, 6 Pull ups with 30 rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warmup

[B]WOD:[/B]
27-21-15-9
95# Power Snatches
Ring Dips

28:23

[I]It took me 19+ min to get through the 1st 2 rounds. The snatches were the choke point on this one![/I]

[B]Evening:[/B]
1 mi Dog Walk
10 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 115#
5 @ 145#
5 @ 175#
3x10 @ 145#

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Good Work Gents!!
7.17.2017 Monday
WU: Run 400M then 3 rounds
5 Pull-ups
10 waking lunges
15 Situps

Practice a gymnastic weakness:
Worked on HSPU. after about 10-15Min. and some coaching I was able to get 1 kipping HSPU. 1st one it about 2yrs. I'll keep working at it

WOD:
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

This one "worked" me....... 125WB's later I was gassed.

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Got back yesterday from the New River Gorge. Great climbing trip with Norm, Ken, Brendan, and Georgia. I'm definitely getting my flow back on the rock. I sent many good climbs including a 11c, 12a, and 11d. My favorite was Six Dollars at Summersville. A good send in summer conditions. If I can keep this up fall should be good. I just need to stay healthy and get at least one more trip to the New this summer.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Supine Ring Rows x 10 reps
30 seconds
TGUs x 2 each arm 35, 45, 53, 61, 71#
30 seconds

B.
5 rounds of:
5 cleans
10 seesaw presses (5 each arm)
5 Front Squats
5 push ups
35# kettlebells
8:42

C.
Strict Ring Muscle Up x 1
20 Band Pull Aparts
5 rounds

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Good Work Gents!!!
7.17.2017 Monday
WU: Run 400M then 3 Rounds
5 Pull-ups Strict for me
10 Walking lunges
15 Situps.

Practice a gymnastic weakness:
I worked on HSPU for about 10-15 minutes and finally got 1 Kipping HSPU. 1st one in about 2 yrs. Need to work on this one.

WOD:
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
25 Wall Ball Shots (30/20 lbs to a 10′ target)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.

This one worked me. 125 WB's later I was gassed. :D