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

Bill Hoogsteden 12-02-2021 05:55 PM

Re: Over 50 Crossfitters Sign In
 
Not Bad on those Back Squats and that Bad Decisions WOD, Patrick!

WU:
1 mi run
0 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
Burgner Warm Up

WOD:
Muscle Snatches 1-1-1-1-1,
Power Snatches 1-1-1-1-1,
Squat Snatches 1-1-1-1-1 :
1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 95 lbs
0 Muscle Snatches @ 115 lbs
1 Muscle Snatch @ 100 lbs
0 Muscle Snatches @ 105 lbs
1 Muscle Snatch @ 100 lbs
1 Power Snatch @ 65 lbs
1 Power Snatch @ 75 lbs
1 Power Snatch @ 95 lbs
0 Power Snatches @ 115 lbs
1 Power Snatch @ 100 lbs
0 Power Snatches @ 100 lbs
1 Power Snatch @ 100 lbs
1 Squat Snatch @ 75 lbs
1 Squat Snatch @ 80 lbs
1 Squat Snatch @ 95 lbs
0 Squat Snatches @ 100 lbs
1 Squat Snatch @ 95 lbs
1 Squat Snatch @ 95 lbs

I didn't have it today. Did less than I did on my last attempt in March. :(

Evening:
1.36 mi Dog Walk
16 Scap Pulls
9,1 Pull Ups
5 Close Grip Chin Ups

5 Deadlifts @ 190 lbs
5 Deadlifts @ 220 lbs
17 Deadlifts @ 250 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs

Patrick Tonge 12-03-2021 04:53 PM

Re: Over 50 Crossfitters Sign In
 
12/02/2021 Thurs
WarmUp:
Row 500M
10 Min PVC Snatch warm-up

Strength:
Snatch 1.1
Every 2 minutes for 16 minutes
Score Notes: 45-75lb

Bill Hoogsteden 12-03-2021 05:57 PM

Re: Over 50 Crossfitters Sign In
 
1.26 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
1.5 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
11 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Bill Hoogsteden 12-06-2021 06:02 PM

Re: Over 50 Crossfitters Sign In
 
WU:
1 mi run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
3 45# Back squats
3 135# Back Squats
3 225# Back Squats

WOD:
For time:
20 Back Squats, 225 lbs
40 Toes-to-bars
60 Row Calories

10 mins 43 secs

The squats weren't as low as I'd have liked & the TTB were tough!

Evening:
1.53 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
11 Bench Press @ 165 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lb

Bill Hoogsteden 12-07-2021 06:02 PM

Re: Over 50 Crossfitters Sign In
 
WU:
1 mi run
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
3 rounds of:
Row, 500 m
21 Push-ups
12 Strict Toes-to-rings

14 min 14 sec

My arms felt this one!!

Evening:
1.53 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 190 lbs
3 Back Squats @ 200 lbs
3 Back Squats @ 230 lbs
14 Back Squats @ 255 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Patrick Tonge 12-08-2021 09:40 AM

Re: Over 50 Crossfitters Sign In
 
Nice work Bill

12/07/2021 Pearl Harbor Day 80 yrs ago.....
Warmup:
Bike 10Cal / then 2 sets:
10 pushups
10 goodmornings with twist
.30 squat holdt

Strength:
10 x 2 2 Deadlifts OTM x 10
EMOM x 10
2 Deadlifts
115-205LB Lower back bothering me

WOD:
No Witnesses
4 Rounds for Time:
30 Push-Ups
20 Toes to Bar
10 Deadlifts
15:59 only 115LB DL, did Knee to Elbows. 120 PUSH-UPS

Bill Hoogsteden 12-08-2021 05:55 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Patrick! Not bad on that No Witnesses WOD either! TTBs (& KTEs) are nothing to sneeze at!

At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi Walk
1 min on Jacobs Ladder, 118 ft
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clamp jumps
10 High Tap Jumps
40 Pushups
10 Pike Pushups
27 Supported Squats workout
20 Scap Pulls
12 Pull Ups
6 Close Grip Chin Ups
50 Burpees (Yay! Burpees!!)
Burgener Warm Up

WOD:
Double Isabel
60 snatches @ 65#

9 Min 44 Sec

Tried to work on form, I did the 1st 10 as hang power snatches. I did the 1st thirty in a little over 5 min. I ended up doing the snatches in subsets of 2 or 3 reps. This was brutal.

Evening:
.6 mi Dog Walk

Patrick Tonge 12-09-2021 09:18 AM

Re: Over 50 Crossfitters Sign In
 
Bill- Lots of Snatch work!!!

12/08/2012-Wed
Warmup
Row 500M then 2 Sets
10 PVC Squats
10 push-ups
10 Goodmornings
10 Lunges

Strength:
8 x 2 Front Squat Builder 2
Every 2 Minutes for 16 Minutes, Perform 2 Reps
On the 0-2 @ 80%
On the 4-6-8@ 85%
On the 10-12-14 @ 90%
125-135LB

WOD:
60 Grit
5 Intervals - 2:00 minutes on, 2:00 minutes rest

10 Clusters
Max Cal Assault Bike in remaining time
34 Cal on Bike, 55LB on Clusters- That was a good one

Bill Hoogsteden 12-09-2021 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Patrick, it was!! Ripped my pinkie doing it!

Way to go on the front squats and that 60 Grit WOD!

At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi Walk
10 Leg Swings on each leg in both directions
10 Single leg Jumps on each leg
40 Pushups
10 Pike Pushups
27 Supported Squats workout
50 Burpees (Yay! Burpees!!)

WOD:
Row, 1000 m
50 Thrusters, 45 lbs
30 Pull-ups
Row, 750 m
25 Thrusters, 45 lbs
15 Pull-ups
Row, 500 m
15 Thrusters, 45 lbs
9 Pull-ups

19:26

Modified Jackie +! I did the Jackie round in around 9:20+, the second round in around 15 min. The thrusters weren't as low as I'd Have liked. I tried pushing my heals into the rower before pulling with my arms. I did the rows in 4:30, 3:10, and 2:10. Not a bad WOD.

Evening:
1.41 mi Dog Walk
17 Scap Pulls
13 Pull Ups
7 Close Grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 205 lbs
3 Deadlifts @ 235 lbs
16 Deadlifts @ 260 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs

Patrick Tonge 12-10-2021 09:19 AM

Re: Over 50 Crossfitters Sign In
 
Nice Work Bill

12/09/2021-Thurs
Warmup:
Symmetery Band work- 10Min
15Cal Bike
2 rounds
10 Ring rows
5 pushups
10 PVC Squats

Skillzzz
EMOM x 30min- Work at least 30sec.

For ME:
Minute 1: Pull-ups
Minute 2: 20 Second Hollow Hold (Accumulate)
Minute 3: Ring-Dips
Minute 4: Bar Hang / Bike Sprint
Minute 5: Rest

Nice easy one for a change.......


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