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Bill Hoogsteden 05-15-2016 03:55 PM

Re: Over 50 Crossfitters Sign In
Patrick, Nice WOD! (YAY! Burpees!!) :D I don't think I could've gotten conditioning done that fast!

3 + mi dogwalk
10 Burpees! (YAY! BURPEES!!)

Shoulder Press:
3 @ 95#
3 @ 105#
3 @ 110#
7 @ 120#
5X10 @ 70#

Cliff Miller 05-15-2016 08:12 PM

Re: Over 50 Crossfitters Sign In
wow what a great weekend

made the higher weight cat by 1 kilo.....thanks in part to the double cheese and bacon burgers i had thursday and friday while driving to the comp:D

this was a first year event end ran on time and with out a flaw from the lifters point of view.

my wife went 3 for 3 in p.r.'s and is hooked on powerlifting.....she won her cat as well:pepper:

my day started with a scratch on first squat because of depth, then got the next two and a 402.5 lb p.r.

bench gave me some problems but i still got 246.5

i ended the day with a 462 dead lift p.r.

ended up with 1,111 for a total

the best part of the day was at the awards and all 11 lifters from squamish got medals for first of our 17 year olds got 4 national records....the 3 lifts and total.....

will be going back next year with out a doubt

Patrick Tonge 05-16-2016 12:22 PM

Re: Over 50 Crossfitters Sign In
Nice Cliff, sounds like a FUN weekend. So rested Friday then spent Saturday working on the Box again. Painting installing new bars and such. We put up a couple of 13FT'ers that we can hang some rings on.

Sunday I spent monitoring the "burn pile" and weed Wacking at mom mom's place, then came home continued painting and did some week killer spraying on my property. So lots of activity. Ready for the WOD Monday!!

Bill, I can run which helped my time the other day!!

Bill Hoogsteden 05-16-2016 05:22 PM

Re: Over 50 Crossfitters Sign In
Cliff, :king: WOW! That's so awesome!

Patrick, I can run. Just don't time me! :D

1 hour dog walk
10 Burpees (Yay! Burpees!!)
5 @ 215#
3 @ 240#
12 @ 270#
5X10 @ 140#

Cliff Miller 05-16-2016 06:40 PM

Re: Over 50 Crossfitters Sign In
thanks guys.....

now the hard work starts ..... i have about 12 lbs to lose.....really don't like the way the extra weight makes me feel....i need to be down around 230 ish


worked with coach jesse to find a better hand position for bench wonky shoulder is the wide and it begins to not be narrow and i lose all my power.....

rowed for 1,000 meters nice and easy

Bill Hoogsteden 05-17-2016 05:09 PM

Re: Over 50 Crossfitters Sign In
Cliff, You deserve the rest!

1 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
Burgher Warmup

12 min AMRAP:
10 Snatches @ 95#
10 Lateral Burpees (Yay! Burpees!!)

3 rounds

[I]Almost missed the last round, but hustled through the last 10 Burpees. (Yay! Burpees!!)[/I]

1 hour dogwalk

Patrick Tonge 05-18-2016 01:38 PM

Re: Over 50 Crossfitters Sign In
Nice Work Gents!!!
5/16/2015 Monday

Squat Clean started at 75lb got up to 105lb
EMOMx10: 1 Squat Clean

5×3 Back Squats, across 155lb

3 Rounds: We did 18Min time cap, 2Min on each section.
30 Burpees
30 Pull-Ups / I did Sit-up........
30 Thrusters, 75/55 / Bar.......

5/17/2016 Tuesday

Stamina Builder
2 minutes of Double unders / got 298 SU
rest 2 minutes
2 minutes of Double Unders / Hit 343 SU. I was Happy with this!! I was mad cause I tripped up at 1:59, almost made it the whole way without stopping

TABATA Push-Ups.
Did the first 3 sets PU, then switched to Sit-Ups..... saving the shoulder.

21-15-9 Dead Lifts, 225/155 / 185 for me
400m run after each set.
9:14 felt a twinge in the back while running after 15, did 135lb on last 9

MidLine/Row Conditioning
3 RFT:
30 Calorie Row
30 GHDSU / Sit-ups Did 5 GHDSU then 20 SU each round
30 Hip Extensions / SuperMans's

OK...... I was tired after this one, we were working!! :run::kicking0: Stomach actually feels better today (Wed) then I though it would

Bill Hoogsteden 05-18-2016 04:56 PM

Re: Over 50 Crossfitters Sign In
Patrick, Nice WODs! I hear you on those Tabata pushups! I usually start with push ups & end up with knee push ups. Watch your back!

500m row
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull ups
10 Burpees! (Yay! Burpees!!)

4 RFT:
10 Front Squats @ 155# cleaned from the floor
400m run

[I]If I was Patrick, I'd have been able to run faster! ;)[/I]

1 hour dogwalk (@ 2+ mi.)

Bench Press:
5 @ 160#
3 @ 180#
4 @ 200#
5X10 @ 105#

Bill Hoogsteden 05-19-2016 07:08 PM

Re: Over 50 Crossfitters Sign In
1 mi run
2X 10 SUs & 1DU
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Pulls
10 Pull Ups
10 Burpees (Yay! Burpees!!)

5 RFT:
150 SUs
5 L-chin ups
10 Belly to wall HSPUs


1 mi dogwalk

Dead Lift:
5 @ 250#
3 @ 285#
6 @ 315#
5X8 @ 165#

Patrick Tonge 05-20-2016 12:16 PM

Re: Over 50 Crossfitters Sign In
5/19/2016 Thursday

Run 400M

Front Squats
5@115, 3@135, 3@145, 3@155, 2@165

Hi-Hang Sq. Clean- Happy to say my Shoulder never complained on these!!
85 2x
105 2x
115 1x

WOD: For Time
Run 800M
40 HSPU / Seated DB Press for me
60 T2B / K2E for me.....
Run 800M

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