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

Jan Hedman 12-13-2016 01:23 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick,Cliff and Bill..nice workouts you all have.
Yesterday and today i have been working out at home, i have few dumbells and kettlebells at home and a pullup bar so when time is on the card i try to train and don't skip workouts.
Yesterday easy, 10 sets of 15 reps/12 kg Db on hammer curls.
I'll do those with a partial squat at the beginning on each rep, rehab at the same time for my knees.
Then some calf raise with 5x15 with 24kg kettlebells in my hands.

Today some side laterals
50/6kg dumbell and 4x15/12kg Db
Then one leg stiffleg deadlifts with kettlebell in one hand (balance movment :) )
10/8kg Kb and 4x10/16kg Kb
Then
EMOM
Pullups (underhand grip) 4 reps
5 minutes
Few minutes rest and again for 4 minutes.

Short and sweet these two days.
Yesterday we had a nice -10celsius (14F) here in southern Finland
today a very nice -3 celsius (26F) at the morning. Dogwalked about three times longer walk,than i usually walk with the dog at the mornings.

Bill Hoogsteden 12-13-2016 07:05 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, I don't feel right if I'm not doing a WOD!! ;) Awesome squatting!!

Patrick, Nice WOD there! BTW, congrats on writing the 12000th post!!

Jan, Awesome EMOM!! We are supposed to get some of that weather. We got 3 inches of snow today.

[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
1, 2, 3, 4 Pull ups with a 30 sec rest between
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Diane:
21-15-9:
225# Dead Lifts
Handstand Push Ups (Belly to wall)

7:35

[I]This was my fastest Rx Diane! I clipped 20 sec off my Last Diane attempt on 7 June 2016! I feel if I can hang onto the bar longer, I can do it faster!!:pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk in the snow
10 1.5 Pood KBS
Bench Press:
3 @ 120#
3 @ 130#
16 @ 150#
5x10 @ 85#

Cliff Miller 12-13-2016 07:14 PM

Re: Over 50 Crossfitters Sign In
 
nice work guys.....kinda of fun in a twisted way watching the yunguns blow up eh patrick......minus 8 cel. on the way home from the gym....minus 20-25 with the wind chill.....it was a very short dog walk tonight....

2000m row....slow and steady just over 9 minutes

some kb swings, goblet squats, banded good mornings, box step ups and banded push downs....

it was an acessory day and i just needed to move a bit

day number 1,300 at the gym tomorrow.....:pepper:

Patrick Tonge 12-13-2016 10:56 PM

Re: Over 50 Crossfitters Sign In
 
Wow we have the 12,000 post and 1300 work day for our Crew!! Keep movin Gents!!

12/13/2016 Tuesday

WU: RUN 400M then 2 Rounds
15 Ring rows
15 Air-squats

Bench: 10-8-6-4-2 Go lite they say....

Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round

Core
tabata surprise

I got 252 on The Chief, looking at my folder I got 329 last time with 20 more lbs.!! I'll get back there again!! :run:

Bill Hoogsteden 12-14-2016 06:51 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, 2000 m in around 9 min isn't exactly what I'd call slow & steady! :rofl: Nice job on your 1300th WOD!! :D

Patrick, way to go on the Chief!! That's still an awesome score!

[B]WU:[/B]
400 m 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
1, 2, 3, 4 Pull Ups with 30 sec rest between them
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Ned (modified and reversed)

5 RFT:
1000 m row
BW Back Squat

Used 215#

27:33

[I]My glutes and hammies were feeling this one! I did the rows in sets of 10 , 8, 6, 4, and 2 hard pulls with 3 easier ones in between. This strategy helped.[/I]

[B]Evening:[/B]
1 mi dogwalk in the snow and ice :snow::brrr::biglaugh:

Cliff Miller 12-14-2016 08:54 PM

Re: Over 50 Crossfitters Sign In
 
thanks bill....it sure felt slow.....1300 days....i am surprised my self....crossfit and powerlifting sure has changed my life and i would not have it any other way...:pepper::pepper: plus i am down twenty pounds over the last 6 weeks...a svelt 221 lbs

tonight

axel bar 1 rm 245lbs

mega bow 3 x 6 @ 165

illegal grip bench row 8-8-8 95-105-115

legal bench grip row 8-8-8 115-125-135

plate raise 4 x 20 25 lb plate

45 minute dog walk....balmy minus 4 cel. with a full moon....

Jan Hedman 12-15-2016 01:29 PM

Re: Over 50 Crossfitters Sign In
 
More of an aerobic day today:
Bike 10min

Then i have done this running program this autum, but i have done it rowing on the consept 2 rowing machine:

HOP SCOTCH (test Aerobic Threshold)

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m
When i did it first time in august it took 28:03min, i've done it about once in ca two weeks, always slighty better overall time, today 25:43min.
Even done it as a double sometime, with a five minute rest in between.

Then five sets of dips with 30sec rest berween sets.

Bill Hoogsteden 12-15-2016 06:36 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Amen to that!! Nice work there!

Jan- WOW! That's an AWESOME sprint set!! And fantastic improvement!

[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
1, 2, 3, 4 Pull Ups with 30 seconds rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warm Up

[B]WOD:[/B]
Randy

75 Power Snatches @ 75#

11:10

[I]30 seconds slower than my last attempt on 4 Dec 2014. :mad: I shouldn't have stopped for a sip of water! I did get the 1st 10 done in 50 sec. If I could've kept it up, I cold've broken 7 min!! :shrug:[/I]

[B]Evening:[/B]
1+ mi dogwalk (Still cold (~-11C). )

Dead Lift:
3 @ 260#
3 @ 300#
4 @ 335#

Patrick Tonge 12-16-2016 11:50 AM

Re: Over 50 Crossfitters Sign In
 
Wow Jan- I like that HOP SCOTCH WOD. Looks interesting!!

12.15.2016
WU: Dyno-Bike 3Min, then 3 Rounds
10 Thrusters w/Bar
10 Lunges

Split Jerk 65Lb, 75, 85-2x, 115-3x, 120lb. quit there while I was ahead. :D
find 1rm

Conditioning
emom 10 rounds (30 min)
12/10 Cal Row
10 Burpees
50 Double Unders / 100 SU

Ok- This was a good one!! Going for 30min straight. we had 1Min for each movement. I got my rest after the, usually 20-25 Seconds. I was running between the Burpees and Row

Jan Hedman 12-16-2016 03:16 PM

Re: Over 50 Crossfitters Sign In
 
That hop scotch i found from [url]www.boxrox.com[/url].
Chris Hinshaw, top coach had devloped it, i just do it rowing becasu of my knees.
Bill, i think your 7:35 Diane is awsome!!
Today:
Crosstrainer 15min
Ciriut:
Back extensions ->
15,15,15reps
Hanging leg raise ->
15,15,15reps
Db pullover and press
15reps :12,5kg 15kg17,5kg dumbells
Then
21-15-9
Deadlift (romanian/stiff legged style)
100kg (220lbs)
Bodyweight Dips (i'm 96kg, ca211lbs)
10:10min...huh, that was tough...


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