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Patrick Tonge 01-06-2016 11:36 AM

Re: Over 50 Crossfitters Sign In
Jan 5 Activity
2Min Row, then 3 Rounds
5 T2B
10 Air-squats
20 DU / 60 Singles…..
30 Sit-ups

3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
Thruster, 95/65 (55 for me)

20/16 Cal Row or Bike 40/32
50 Double Unders

8 Min Core Tabata work

JT Kalnay 01-06-2016 04:23 PM

Re: Over 50 Crossfitters Sign In
Wednesday January 6, 2016

My legs, hip, and butt were all barking from yesterday's 200yd dog trot...

Walked over to CTown.
Stretching and Mobility
5x45#, 5x75#, 5x105#, 5x135#, 1x145#, 1x155#

Front Squats
3x45, 3x75, 3x105, 3x135, 3x165

Walked back from CTown.
Tomorrow will be a rest day...

Bill Hoogsteden 01-06-2016 06:39 PM

Re: Over 50 Crossfitters Sign In
Great work guys! (Though I think I need mental floss for that speedo imagery, Cliff!:D)
10 Burpees (Yay! Burpees!!)
Bench Press
5 @ 175#
3 @ 200#
4 @ 225#

[I]These went easier as the weight got heavier. Except for the last two![/I]

Cliff Miller 01-06-2016 07:34 PM

Re: Over 50 Crossfitters Sign In
hey i am a hairy canadian...what can i say about canadian's and speedo's at the beach that just seem to go together :rofl:


speed bench

1rm competition pause at bottom bench press 240 (9) lbs more than i did at july's 2015 comp

4 board bench 20-20-20 95-115-125

fat bar push down 3 x 15 17 kg

seated fat narrow grip row 10-10-10 90-100-110

ring row 100

keep up the great work guys....nice bench bill :pepper:

Alden Hingle 01-06-2016 07:36 PM

Re: Over 50 Crossfitters Sign In
@Cliff - Leopard print speedo? I am going to have to burn out my mind's eye on that one... :yikes:

1/6 Rowing machine 30:00 5807m

Andrew Gillie 01-07-2016 06:12 AM

Re: Over 50 Crossfitters Sign In
As someone that lives on the Canadian border I can unfortunately confirm Cliffs statements about Canadians and Speedos'. I always thought the leopard print was more of a Quebecois thing, but maybe it goes over to BC as well.

JT Kalnay 01-07-2016 01:57 PM

Re: Over 50 Crossfitters Sign In
I own two speedos, both black, both nearly knee length.
Who knew they made speedos in size 44...
(p.s., I was born and raised in Canada)

Thursday January 7, 2016

Rest Day (and by this I mean being pretty much catatonic...)

Bill Hoogsteden 01-07-2016 05:43 PM

Re: Over 50 Crossfitters Sign In
JT - I don't think it counts unless it's a leapard Speedo! :rofl:

400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push ups
5 Pull up holds with segmented negatives
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
10 45# Shoulder Presses

3 RFT:
12 DLs @ 135#
9 Hang Power Cleans
6 Push Jerks


[I]2 more rounds than my last attempt on 10 Dec 15. I was able to do the 1st round in 3:50, almost a minute faster than the last time![/I]

[B]Evening WOD:[/B]
1 Mi dog walk

5 @ 270#
3 @ 305#
4 @ 340#

[I]Would've done more, but I felt a strong pull where my pec attaches to my right arm. Desecration being the better part of valor, I called it a day![/I]

Andrew Gillie 01-07-2016 08:57 PM

Re: Over 50 Crossfitters Sign In
Snatch -kg 40x3 50x3 55 60 62
C/J-kg 80 85 87
Push Press - kg 80x4 70x6 81x3

I'm pretty sure the 81kg Push Press was a 3 rep PR. It also felt very easy. My overhead/pressing strength is so much better since i started doing more Oly stuff.

While on the subject of Canada I am super happy with the current exchange situation, best it's been in ages. Kind of sucks for some of the local business in the area, Speedo sales at the mall must be down.

Alden Hingle 01-07-2016 09:28 PM

Re: Over 50 Crossfitters Sign In
@Andrew - Given the warm weather around the holidays, how is the snow pack in your area? Snowed all day today here and the high country is supposed to get a big dump between today and Sunday so we are going to ski again next week.

WU: Row 10:00 1897m
KB OH press 25, 35, 35 X12/ (R) 5 X3X20
Pull-downs 75, 85, 95 X12/ (R) 17 X3X20
Bulgarian Split Squats 20, 30, 30 X15
Counter height push-ups X3X20 (waist high)
DB Rows 40, 45, 50 X12/ (R) 15 X3X20
Deadlifts 65, 65, 75 X15

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