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

Bill Hoogsteden 06-22-2016 06:57 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Kipping dips helped me go from 3 ring dips to more than 10 at a time! Nice WOD! Especially the conditioning part with the SUs!

[B]WU:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)

[B]WOD:
Bench Press:[/B]

5 @ 85#
5 @ 110#
5 @ 130#
3 x 10 @ 110#

Patrick Tonge 06-24-2016 06:40 AM

Re: Over 50 Crossfitters Sign In
 
June 23, 2016 Thursday

WU: RUN 2 laps then 2 Rounds
5 inch-worms
10 KB swings
10 walking lunges
10 pushups
[B]
EMOM 16 min[/B]
1 40 Second Handstand hold
2 60 Double Unders
3 2-6 Strict Muscle Ups or 8 Ring Pull Through (m.u. progression)
4 20 Sit Ups

Conditioning
By yourself or with a partner
[B]5 min AMRAP[/B]
20 Box Jumps
Max Dips with remaining time
Rest 1 min

[B]5 min AMRAP[/B]
20 K.B. Swings 70/53
Max Box Jumps with remaining time
Rest 1 min

[B]5 min AMRAP[/B]
20 Dips
Max Push Ups with remaining time

Lots of movement today. I was able to hold 1 40 Handstand hold, the rest were 20-30 sec.. Lots of Dips!! Good Work Out

Bill Hoogsteden 06-27-2016 05:59 PM

Re: Over 50 Crossfitters Sign In
 
Yay dips Patrick! Nice WOD there!

[B]25 June[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Dead lift:
5 @ 135#
5 @170#
5 @ 205#
3 x 8 @ 170#

[B]26 June[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 85#
3 x 10 @ 70#

[B]27 June
WU:[/B]
1 mi run
10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
Tried hanging from a pinch block and heard a NASTY Crack in my right middle fingers! :yikes:
10 Frog Holds
10 pushups
10 Pullup progressions
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min HSPU practice

5RFT:
20 AbMat sit ups
10 KBS W Pood, Russian

6:41
[I]About 1:30 slower than two years ago. :shrug: :censored:[/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)

Cliff Miller 06-27-2016 06:47 PM

Re: Over 50 Crossfitters Sign In
 
wow great work as usual guys....

what a 10 days it has been....little sleep the test weekend, got 1150 racers safely home in the rain, almost had a few that were hyperthormic, cooked shrimp and grits for 150 at the vollie party, worked a 50 hour week, cooked brisket for another 150 last wednesday and cleaned everything in between, went to see joe jackson friday nite, split 3 1/2 cords of wood saturday, 2 hour mountain bike ride sunday and then the gym

camber bar bench, 4 boards of death d bell tate press and tricep work

then tonite in the 30 degree heat

1 rm back squat 375 lbs

belt squat 5 x 10 45 lb

1.5" defict sumo dead lift 4 x 7 135lbs

100 rope pull throughs 15kg

2 x 20 45 degree hip ext

100 hollow roc

great to be back at it......

Cliff Miller 06-28-2016 07:56 AM

Re: Over 50 Crossfitters Sign In
 
and if you guys are interested

[url]http://www.piquenewsmagazine.com/whistler/the-final-test/Content?oid=2796004[/url] (wfs)

this sums up the past 21 years of my life pretty well

have a great day and keep up the hard work

cliff

Patrick Tonge 06-28-2016 08:50 AM

Re: Over 50 Crossfitters Sign In
 
Wow Cliff what an event you've managed over the years!!! Super.

June 27, 2016 Monday

WU: RUN 400M 2 rounds
10 walking lunges
10 push-ups
10 situps
10 PVC Passthurs



Strength
Week 2 cycle 4
3 @ 70%
3 @ 80%
max reps @ 90%
Deadlift 5@135, 3@185, 3@215, 2@245
Bench Press 5@95, 3@105, 3@115, 2@135

Conditioning
10Min AMRAP
7 Thrusters, 75/55
7 Pull ups
7 Burpees

I got 5 rounds in.

Cliff Miller 06-28-2016 05:41 PM

Re: Over 50 Crossfitters Sign In
 
thanks patrick.....it sure has been fun

tonite....acessory nite

rode my e bike to the gym...walk in and my coach says "what are you mister fitness now?" :rofl: because of the big hill i live at the top of i would never consider riding anywhere down in the valley bottom without some way back up and not under my own power....the e bike is a game changer....for sure

death by prowlers 10 m otm add 10 m each minute 8 rounds

200 large green band standing abs

Bill Hoogsteden 06-28-2016 06:09 PM

Re: Over 50 Crossfitters Sign In
 
WOW Cliff! What an undertaking!! My hat is off to you and your team for putting on that race!
Awesome work guys!
[B]WU:[/B]
1 mi run
10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullup progressions
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1000m row
20 C&J @ 135#
1000m row

16:05
[I]1:31FASTER than when I tried this almost two years ago!! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk

22 Burpees (Yay! Burpees!)

Bill Hoogsteden 06-29-2016 06:39 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 x 10SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 downward dog pushups
10 Pullup progressions
10 Pullups
10 45# OHS

[B]WOD:[/B]
For time:
500m row
15 95# OHS
20 HRPUs
500m row
15 135# Front Squat
20 HRPUs
500m row
15 155# Back Squat
20 HRPUs
500 m row

Do the lifts from the floor, snatch or clean.

18:47

[I]Over 3 min Faster than my last attempt on 2 July 2014! :pepper: Hanging on to the bar helped ALOT!! One of my buds called me a CrossFit geek because I keep a Spreadsheet with all my WODs on it! :rofl:[/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Bench Press:
5 @ 145#
2 @ 165# [I]Something went bad in my right shoulder! :yikes: bagged the rest of the workout! :( [/I]

Cliff Miller 06-29-2016 08:29 PM

Re: Over 50 Crossfitters Sign In
 
thanks bill....it was a fun under taking and certainly changed my life for the better..:)

and

funny you mention the spread sheet logs....since i made the decision after last nights bike ride to ride to the gym as much as possible i cleaned out my gym bag...5 log books at the bottom.....sure were fun to look back on the last 5 years of my life....

bummer about your shoulder also......

tonite

red band bench press 1 rm 195lbs

narrow bench 4 x 8 135

incline dbell press 4 x 10 20lb shoulder was not real happy by the end

thumbless rogue seated row 10-10-10 45-55-70

100 red band push down...unbroken....

Patrick Tonge 06-30-2016 09:11 AM

Re: Over 50 Crossfitters Sign In
 
Nice work Bill, that looks like a lot of rowing...... easy on the shoulder, I've been fighting both of my shoulders for about 1.5 years now... maybe I should see a Dr......

June 29, 2016 Wednesday

WU:
Stretch run 2 laps, then 2 rounds:
10 PVC passthru's
10 of those crazy situp where your hanging to the ground.
10 PVC OVH squats.

Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70% only 35lb bar
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70% 65lb. these were tuff
C. At the 20:00
Death by TTB only got to 7, but hey, I have not done TTB for the past 3+ months, so this was good!!

Conditioning
Row 1k Kind of slow. 4:40 last time I was like 3:48

Bill Hoogsteden 06-30-2016 07:17 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff guys! Good thing is my shoulder is feeling better. I plan to take it easy for the next week or so and see where I am! I found a log I kept for my first six months doing CrossFit. Interesting stuff! I went to a spreadsheet to be able to search for PRs and such!

[B]WU:[/B]
1 mi run (at least I can do that!!)
10 x 10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 Downward dog pushups
10 banded Pullups
10 Burpees (Yay! Burpees!! REALLY GLAD I could do them!!)

[B]WOD:[/B]
2RFT:
5 DL @ 315#
15 pushups (more like Archer pushups)

4:54

[I]It was supposed to be 6 rounds, but my shoulder started talking![/I]

[B]Evening:[/B]
1 mi dogwalk

22 Burpees (Yay Burpees!!)

Cliff Miller 07-02-2016 03:20 PM

Re: Over 50 Crossfitters Sign In
 
take it easy on the shoulders bill.....i have had surgery on both and it is a major inconvience.....:mad:

yesterday... canada day....rode the cruiser bikes to the parade, dog walk, dinner with the folks.....

today

speed box squats 10 x 1 otm....220 lbs 16" box green bands

5" block dead lifts 6-6-6-6 225-245-265-275

reverse hyper 10-10 20lbs

100 large green band good mornings

1 1/2 hour bike ride w/ dogs

Cliff Miller 07-03-2016 11:38 AM

Re: Over 50 Crossfitters Sign In
 
today

speed bench

camber bar bench 3-3-rm (9) 145-165-195

illegeal grip bench 20-20 135-155

3 board bench 20-20 145-165

lat row 4 x 10

e z bar decline row 10-10-10-10 70-90-100-110

red band push down 100

x body dbell curls 10/s worked up to 35 lb dbell

Alden Hingle 07-03-2016 05:52 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff, Guys.

Yes, Bill. Take it easy on those shoulders. Surgery and the required rehab are definitely an inconvenience...

Have been laying low for a while. Had another cardiac incident in May and got to visit with all the nice folks in the emergency room _again_. :ranting2: Cardiologist has cleared me to "go on and live your life" so I am back at it; working my way back into fitness. Have been doing a fair amount of mountain biking and some lifting.

7/2/16

Row 1000m
Deadlifts 65, 75, 85, 95 X15
Pull-ups (deadhang) 8, 8, 8, 8
OH press 45, 55, 65, 70 X10
Pushups X3X10
DB rows 45# X5X12

Alden Hingle 07-04-2016 04:28 PM

Re: Over 50 Crossfitters Sign In
 
7/4

Happy Independence Day to all of you in the U.S.

Mountain bike ride up Gold Camp Road. 18 miles (9 miles up and back; 1750' of climbing; max elevation 9012')

Patrick Tonge 07-04-2016 06:25 PM

Re: Over 50 Crossfitters Sign In
 
Welcome back Alden!!

July 2, Friday

WU:
Run 400M

Strength
Back Squat 5@135, 3@165, 3@180
3 @ 70 %
3 @ 80 %
max reps @ 90%

Box Squat
10 x 2 @ 65% 2x@135, 3x@165, 3x@195

Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up / C2B for me

got 9+5 Good workout

July 4th, 2016 Happy 4th of July!!

Dynoglide Bike 3Min then
10 DB lunges
10 DB Press
10 DB Thursters

WOD:
3 man Partner 45Min time cap
1776 Hero WOD. Have to get 1776 movements in no more then 200 on each movement.

KB Swings 53/35
Pull-Ups
Box Jumps
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-ups
Calories Rowed
Double Under /SU
Wall Balls 20/14
Sand Bag Ground 2 Overhead
Row 150 Calories

We only got to 1119. Lots of folks doing this WOD this morning.

Patrick Tonge 07-06-2016 10:15 AM

Re: Over 50 Crossfitters Sign In
 
July 5, 2016 Tuesday

WU: Run 400M then 2Rounds
10 PVC Passthrus
10 PVC OVH Squats

Strength
Deadlift 8@135, 5@235, 3@265, 300-Fail
Bench Press 5@105, 3@125, 3@140
5@ 75%
3 @ 85%
Max Reps @ 95%

Conditioning
4 RFT:
12 Deads, 205/145 1652x, 1152x
12 Burpees
12 KBS, 70/53
12 WB, 20/14

16:32... Ok this one kick my tail and everyones else too!!!

Cliff Miller 07-06-2016 06:21 PM

Re: Over 50 Crossfitters Sign In
 
welcome back alden.....enjoy those mountain bike rides eh?

tonite at the gym

speed bench

bow bench 1 rm 245 pr :pepper::pepper:

5 @ 170 rm(8) @ 185

floor dbell bench 20-20 35-40lb

dbell roll back 4 x 10 20lb

seated row med grip 10-10-10-10-10-10 90-95-100-105-110-115

100 red band pull aparts

keep up the great work as usual guys!!!

Bill Hoogsteden 07-06-2016 07:11 PM

Re: Over 50 Crossfitters Sign In
 
Alden!! Welcome back!!! Heart stuff is scary!! :yikes:
You guys are going beastmode!! Cliff, Nice PR!!!
[B]3 July:[/B]
1 mi Dogwalk
10 Burpees (Yay! Burpees!!)
DL:
5 @ 230#
5 @ 265#
7 @ 300#

[B]5 July:
WU:[/B]
1 mi Run
10 x 10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push ups
10 Pull up Progressions
10 Burpees (Yay! Burpees!!)
[B]WOD:[/B]
25 Back Squat (#85)
20 Jumping Pullup
15 Shoulder to overhead (#85)
25 Front Squat (#65)
20 Jumping Pullup
15 Shoulder to overhead (#65)
25 Overhead Squat (#45)
20 Jumping Pullup
15 Shoulder to overhead (#45)

12:34

[B]6 July:
WU:[/B]
500m row
10 x 10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Frog Holds
10 Banded Pull up
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

37:15

[B]Evening:[/B]
1 Mi Dogwalk
Back Squats:
3 @ 210#
3 @ 245#
13 @ 275#
5 x 10 @ 150#

Bill Hoogsteden 07-07-2016 06:58 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
500m row
1:30 on Jacobs Ladder
10 x 10SUs and 1 DU attempt
10 leg swings on each leg in both directions
10 Frog Holds
10 jumping Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
3 RFT:
800m run
50 Air Squats
20 Pushups

23:19

[B]Evening:[/B]
1 mi dogwalk

Patrick Tonge 07-07-2016 08:44 PM

Re: Over 50 Crossfitters Sign In
 
July 7, 2016 Thursday

WU: Run 2 Laps then
10 pullups
15 cradle rocks
10 pushups
15 situps
10 walking lunges
15 air squats

Strength
Press 10@ 45, 5@65, 3@75
5 @ 75%
3 @ 85%
max reps @ 95%
Push Press 3@75, 3@85, 3@95
work up to a 3rm

Conditioning
800m Run
50 Sit ups
100 Double Unders (300 S.U.)
50 Sit Ups
800m Run

14:46
My legs were soooo stiff still from Tuesday. Been along time since my legs were this sore.

90 Sec. plank and 60 Sec plank hold, then 5 min Dyno-BIKE RIDE

Cliff Miller 07-08-2016 06:22 PM

Re: Over 50 Crossfitters Sign In
 
loooooong week at work.....low energy.....went to the gym anyways....

2 rm box jump 20lb vest 32"

2 x 10 otm squat w/ green bands 190lbs

4 x 10 double kb swing 24 kg

3 x 10 defict kb squat 32 kb x 2 kb

200 large green band good mornings

Patrick Tonge 07-08-2016 07:25 PM

Re: Over 50 Crossfitters Sign In
 
Keep it up Cliff!! :run:

July 8, 2016 Friday

WU: Run 400M then 3 Rounds
5 pullups
10 pushups
15 air squats
10

Strength
Back Squat 5@135, 3@145, 3@165, 1@185
5 @ 75%
3 @ 85%
Max @ 95%


Conditioning
5 RFT:
5 Squat Clean Thrusters, 135/95
10 C2B pull ups

12:58

Cliff Miller 07-10-2016 03:22 PM

Re: Over 50 Crossfitters Sign In
 
thanks patrick......i try to make 5 days a week....even if it is just to row or do a sled pull.....amazing how that changes your perspective :D

watched ufc 200 last night....certainly did not live up the the hype imo anyways....

this morning at the gym

speed bench

camber bar bench 5-3-rm (10) 155-175-185

11 pin press w/red bands 10-10-10 135-145-155

2 rm incline dbell bench 50lb dbells 5 reps each....L shoulder not happy

seated mag grip row wide 10-10-10 45-70-80

alt hammer curls 4 x 10 40 lb dbell

Cliff Miller 07-11-2016 06:35 PM

Re: Over 50 Crossfitters Sign In
 
monday....must be squat day ..... :pepper::pepper:

2 rm box jump 30 lb dbell at sides 28"

1 rm back squat w/ green bands 305lbs

35lb goblet dbell squat w/70lbs on belt 4 x 10

super wide stiff leg dead lift 7-7-7-7 225-245-265-275

zerker good morning 2 x 10 65lb

100 floor wind shield wiper

Bill Hoogsteden 07-11-2016 07:03 PM

Re: Over 50 Crossfitters Sign In
 
Nice work guys! I hear you about hitting the box - I ALWAYS feel better after I hit it!
[B]10 July:
[/B]1 mi dogwalk
10 Burpees (Yay! Burpees!)
Deadlifts:
3 @ 245#
3 @ 280#
5 @ 325#

[B]11 July:
WU:[/B]
1 mi run
10x10 SUs and 1 DU attempt (got 7 straight!)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pullup progressions
10 Burpees (Yay! Burpees!!)
10 45# OHS
5 24" Box Jumps

[B]WU:[/B]
15 min AMRAP:
9 155# DL
12 pushups
15 box jumps, 24 in

4 rounds + 9 DLs + 12 pushups + 4 Box jumps

[I]better than my last attempt.[/I]

[B]Evening:[/B]
1 mi dogwalk
Back Squat:
5 @ 230#
3 @ 260#
14 @ 290#

Patrick Tonge 07-12-2016 10:39 AM

Re: Over 50 Crossfitters Sign In
 
Nice on the DU progress Bill. This a summer goal for me to GET DU's!!! I better get practicing!!

July 11, 2016 Monday

WU: Run 400M then
10 Push-ups
15 Air-squats
10 Sit-ups

Snatch- Ok I did this but kept it real lite....
EMOMx12: Hang Squat Snatch + 1 Snatch Balance + OHS
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance 35lb
Second 4 mins are hang squat snatch 35lb-2x, 45lb-2x
Final 4 mins are squat snatch 45lb-2x, 55lb-2x

2. Squat
3x10 Back Squats 115-2x

3. Conditioning
"Jackie"
1000m Row
50 Thrusters, 45# / 35lb bar here.....
30 Pull ups

13:17 last time I did RX took about 1Min longer....

Cliff Miller 07-12-2016 06:37 PM

Re: Over 50 Crossfitters Sign In
 
great work as usual guys :broc::broc:

easy night at the gym tonight :D as if...

did a bunch of streching, one leg kb dead lifts, cross toe touches, one leg box jumps

then

1000 m. row...

and 100 20lb wall ball ... unbroken...5:30

Bill Hoogsteden 07-12-2016 07:11 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! I've got my SUs down, sort of. Now it's timefot the DUs! Nice job on Jackie!!

[B]WU:[/B]
1 mi run
10 x 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Bell (Scaled)
3 RFT:
21 DLs @ 135#
15 Jumping Pullups
9 Front Squats @135#

9:33

[I]More than 4 min off my last attempt two years ago!! I'm sure the jumping Pullups helped, But I think it's pretty legit![/I]

Patrick Tonge 07-13-2016 08:52 AM

Re: Over 50 Crossfitters Sign In
 
July 12, 2016 Tuesday

Mobility......
WU:
100DU / 300 SU then 3 rounds
10 cradle-rocks
10 air-squats
10 PVC pass-thurs

Sumo Dead Lift 2@135, 2@155, 2@185, 2@205, 2@235, 2@255, 2@265
I've only done Sumo Dead like 3 times..... 265lb has got to be a PR:pepper:
5x2 reps for max load, unlimited rest between sets

2. Conditioning
"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees

10:45- Coach Megan kicked my butt, I had her on the first 400M, then she got me on the 1st set of burpees and continued to pull away... she got 9:45.

Core
3x20 Weighted Sit up - feet anchored with dumbbell across chest

Bill Hoogsteden 07-13-2016 05:53 PM

Re: Over 50 Crossfitters Sign In
 
Congrats on the Sumo DL PR, Patrick! I have mostly done regular DLs, sumos feel weird. I need to do more of them! Nice work! Yay! Burpees!!

[B]WU:[/B]
500 m row
10 x 10 SUs and 1 DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30 Min AMRAP:
10 135# Cleans
20 Pullups
400 run

3 rounds + 10 Cleans + 20 Pullups

[I]8 Cleans + 20 Pullups more than on my last attempt on 16 July 2014! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk

Cliff Miller 07-13-2016 08:07 PM

Re: Over 50 Crossfitters Sign In
 
great work guys....

nice deads patrick.....i really don't like the sumo stance compared to conventional....it just feels weird....maybe it is just me though....

tonite

speed bench

camber squat bar bench press w/chains 1 rm 185lb pounds of plate and bar and then 90 lbs of chain but the chain was set up in such a way as only about 50% was actually off the ground.....a strange set up but my muscles sure felt it

bench dbell press 10-10-10-10 35-40-45-50

decline ez bar tri ext 10-10-10 20-30-40

rope push down 10-10-10 10-12-15 kg.

narrow mag grip row 3 x 25

45 minute dog walk finally in the sun....it has rained for almost a week straight

stuffed 2 pork butts with garlic and apple chunks and then into root beer and hot sauce marinade for 2 days for our son's 30 birthday party this weekend.....

Patrick Tonge 07-14-2016 07:44 AM

Re: Over 50 Crossfitters Sign In
 
ya... the sumo deads feel weird at first, but I seemed to get dialed in and found my balance. Cliff sounds like the Eats are going to be good at the party!!

July 13, 2016 Wednesday

WU:
Run 400M then:
5 HSPU or 10 DB Press
5 pullups
10 pvc pass thrus
10 OVH PVC air squats
15 cradle rocks
15 pushup
mobility......

Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%) 3@35, 3@45, 2@55
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%) 2@65, 2@75, 2@85, 2@95
Rest 4:00
1 minute bike test for max cals / huh... we never seemed to get to this.

Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

12:46- 105 WB later!!! 90sec. plank, then 60sec. plank
Keep up the great work Gents!! I'll be watching my daughter in a horse vaulting competition this weekend.

Bill Hoogsteden 07-14-2016 05:22 PM

Re: Over 50 Crossfitters Sign In
 
Great work guys!! Cliff, you are making me hungry!!

I had to attend a friend's mother's funeral, so I had to cut short the WOD.

WU:
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

WOD:
Deadlift:
5 @ 265#
3 @ 300#
2 @ 335# :(

Cliff Miller 07-15-2016 07:04 PM

Re: Over 50 Crossfitters Sign In
 
thanks patrick....they had better be good....they are going on the smoker tonight before bed....

bill.....yup funerals are tough.....nothing else to say.....

another 2 ten hour days at work....i am so looking forward to next friday to start 10 days off.....we are going to 3 places where cell phone coverage is spotty at best :pepper::pepper:

tonight

2 rm 12kg kb each hand box jump 30"

otm 2 x 10 back squat 200lbs plus green bands

45 lb rhino walk 800m. had to go by the beer store so i stopped in and got an 8 pac (they looked at me a little weird though) and called it a day back at the gym.......

prepping for the party tomorrow.....baked beans, cream corn corn bread, blue cheese cole slaw, potatoe salad and home made bbq sauce.....gonna be feeling fat sunday morning :rofl:

Bill Hoogsteden 07-18-2016 05:14 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, thanks, she was a sweet lady.
Awesome box jump!!

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Back Squats:
5 @ 120#
5 @ 150#
5 @ 180#

Cliff Miller 07-18-2016 06:37 PM

Re: Over 50 Crossfitters Sign In
 
great birthday party and bbq.....we will have pulled pork left overs for a week :D

tonight

20" plyo box jumps 2 rm....32"

1 rm narrow footing back squat 385lbs had 405 moving up but just no power with the narrow footing

frog stance dead lifts 8-8-8-8 225-245-265-275

preping the living room and kitchen for floor stripping and refinishing....the wife is going to have a great day tomorrow running the floor sander :rofl:

Patrick Tonge 07-19-2016 07:24 AM

Re: Over 50 Crossfitters Sign In
 
July 18, 2016 Monday

Mobility......
WU:
Run 1 Lap then 3 Rounds
5 Pull-ups
10 Push-ups
10 OVH Squats with PVC Pipe

Snatch
EMOMx12: Hang Squat Snatch + 1 Snatch Balance + OHS
First 4 mins are [B]Power Snatch + Hang Squat Snatch + Snatch Balance[/B]
2@35, 2@45
Second 4 mins are [B]hang squat snatch[/B]
1@45, 3@55
Final 4 mins are [B]squat snatch[/B]
1@55m 3@65

WOD
5 Rounds Max Bench at body weight / Max C2B Rest 3Min between Rounds

I got 97. Went lite on the bench 95lb, did hand-palm facing C2B to save the shoulders. Shoulders are feeling better as I am adding weight to the Snatch work and can do them!! I have to be careful with shoulder work or I'll be back to square one. AGAIN!!!! Lots of Bench reps arms felt heavy after this WOD.

Bill Hoogsteden 07-19-2016 06:20 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Clifff!! Pulled Pork sounds SO good!! ;) My wife & I are working on my kitchen Floor as well!
Patrick, Nice snatch work & heavy Lynne!!

[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU/Attempt
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull Up Progressions
5 Pull Ups with 1 Hold
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
AMRAP, 20min:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Did it Rx:
4 rounds + 5 Thrusters + 7 Hang Power Cleans + 9 SDHPs

[I]1 rep short of 5 rounds!! Spent TOO much time clock watching! :ranting2: The Thrusters I did straight through & the last rounds of the HPCs![/I]

[B]Evening:[/B]
1 mi dogwalk


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