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Cliff Miller 05-28-2016 10:20 AM

Re: Over 50 Crossfitters Sign In
 
last nite

16" box squat to 24" box jump w/ dbells 25lbs per side

speed squat 10 x 1 otm 210 lbs plus green bands

ghd dead 3 x 8 135 lbs

hussefel stone carry 50' 1 @ 176, 1 @ 210, 1 @ no idea but heavy, 1 @ could not even get it up off the ground

6 rounds

20 - 65lb zerker squat
20 - hollow rock

Bill Hoogsteden 05-29-2016 04:12 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Great job! What is ghd dead?
[B]WU:[/B]
Dogwalk
10 Burpees (Yay! Burpees!!)
[B]WOD:[/B]
Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 80#
3x10 @ 70#

Cliff Miller 05-29-2016 06:40 PM

Re: Over 50 Crossfitters Sign In
 
sorry bill should have read ghd dead lift.....you get in the ghd thing facing the floor grab the bar and then clench your butt and hammies.....i am still sore tonite

this morning

speed bench

camber bar bench...which is different from the camber bar squat....who knew there were so many different bars :ranting2:

5-5-rm (12) 140-160-182.5

pin press 4 x 8 200lbs

narrow mag row 3 x 10

dbell roll back 10-10-10-10 25-30-35-40

w mag grip t bar bench row 10-10-10-10 45-50-55-60

5 minutes banded ski pull down

alt hammer curls 10-10-10-10 35-40-45-50

hour long dog walk and an after noon at home of life chores

Cliff Miller 05-30-2016 06:30 PM

Re: Over 50 Crossfitters Sign In
 
box jump 1 rm 37"

camber bar back squat 1 rm w/ green bands 297.5lbs

5 @ 290 rm(3) @300

3" deficit dead lifts 7-7-7 135-185-225

dimmel deads 20-20 135-155

ss good mornings 8-8-8 65-85-105

large green band good morning 100

quite spanked after tonites work out :rolleyes:

Bill Hoogsteden 05-30-2016 06:53 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Thanks! It sounds brutal! Kicking @$$ & taking names there!

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

[B]WOD:[/B]
Back Squat:
5 @ 190#
5 @ 220#
15 @ 250#
5x10 @ 140#

Bill Hoogsteden 05-31-2016 05:50 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
6x10 SUs + 1 DU Attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Planche rolls
10 Pullups

[B]WOD:[/B]
Split jerks:
45#(5)-75#(5)-95#(4)-115#(3)-135#(2)-155#(1)-165#(1)-170#(1)

Then
225 SUs
21 Burpees*
150 SUs
15 Burpees*
75 SUs
9 Burpees*
* Jump up onto a 45# Bumper ~4"
9:29

[I]Yay! Burpees!!
[/I]
[B]Evening:[/B]
Dogwalk

Cliff Miller 05-31-2016 06:46 PM

Re: Over 50 Crossfitters Sign In
 
nice work bill....should be an exciting basket ball final eh? go cav's....i was born in athens ohio and lived my first 6 years in cleveland and still have an aunt there so there is a bit of a conection....:D

tonite

200 m. 150 lb sand bag carry....the extra 30 lbs in the bag took up a bunch of space and i just could not get it to "lay" properly across my neck....big suck factor

conans wheel walk 205lbs plus the weight of the wheel....another suck factor

yolk carry 40' 405lbs more suck factor

timber carry 40' 495lbs and yes yet more suck factor

not that much work but what a heavy night at the gym .....

Bill Hoogsteden 06-01-2016 05:41 PM

Re: Over 50 Crossfitters Sign In
 
Yeah, Cliff, pretty exciting stuff with the Cavs! I'm an expatriated New Yorker, but my son is a big Cleveland fan! Awesome strongman stuff!!

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

[B]WOD:[/B]
Bench Press:
5 @ 140#
5 @ 160#
9 @ 185#
5x10 @ 110#

Cliff Miller 06-01-2016 06:35 PM

Re: Over 50 Crossfitters Sign In
 
tonite

speed bench

angle bar bench w/ red band 1 rm 185lb

angle bar bench 5 @ 130, rm (14) @140

dbell bench 10-10-10-10 25-30-35-40

floor barbell jm press 10-10-10 45-65-70

cross body curls 4 x 20 25lb dbell

decline row 4 x 8 50 lb dbell

Bill Hoogsteden 06-02-2016 05:11 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Dead lift:
5 @ 225#
5 @ 255#
6 @ 290#

Cliff Miller 06-04-2016 07:09 AM

Re: Over 50 Crossfitters Sign In
 
yesterday

big day at work.....built new pallet racking and filled said racking.....lots of up and down and picking up steel beams....felt good to be able to keep up with the 20somethings that were trying to woop me :D

then at the gym.....

1 rp box jump 38" pr by 3/4" of and inch...:pepper: had my feet a couple of times on 38 3/4" but just could not hang on....next time

speed squats 10 x 1 otm 210 lbs plus green bands

bulgarian split squat 4 x 6 12 kg kb per side

concentric good am's 8-8-8 95-115-125

double kb swing 3 x 20 12kg kb.....i was spanked by this time

hung out on front deck in the last of the day's sun with a couple wobbly pops

Patrick Tonge 06-04-2016 08:29 PM

Re: Over 50 Crossfitters Sign In
 
June 3, 2016 Friday
Bill nice work on Murph- I have yet to get to that one as the INDY 500 keeps getting in the way. :D Cliff- those 20-Somethings got nothing on you!!!
INDY was a Blast!!! Good Racing,

WU:
Run 400M 3Rounds
20 Sit-ups
10 Wall-pushups
10 Air-Squats

Strength
Back Squat
3 @ 70%
3 @ 80%
Max Reps @ 90%
5@115, 5@135, 3@165, 2@185

1. Conditioning
For time:
18-15-12 of:
Calorie Row
Squat Clean, 65
Directly into…

18-15-12 of:
K2E
Back-rack Lunges, 95/65

17:55 Nice to be back at it!!!

Cliff Miller 06-05-2016 12:17 PM

Re: Over 50 Crossfitters Sign In
 
thanks patrick....i feel it is important that me as a manger to lead from the front and if that means busting my a$$ to keep up with the 20somethings so be it!! i like to think they work harder because of them wanting to be better than me.

yesterday....dog walk in the morning at low tide on one of the river/beaches.....saw 2 black bears swim across the river.....major highlight to start the day.....then a cruiser bike ride around the stanley park sea wall, lunch at one of vancouvers best sea food houses [url]www.joefortes.ca/[/url] (wfs), up the gondola [url]www.seatoskygondola.com/[/url] (wfs) for a couple beers to end the afternoon and then to the casino to watch the ufc fights....just a great relax kind of day

this morning at the gym

speed bench

bench press camber bar 3-3-(5) 140-160-185

incline dbell press 8-8-8-8 30-35-40-45

ez bar skull crusher 10-10-10-10 30-40-45-50

rope push down 3 x 30 12kg

decline row 3 x 10 45lb dbell

seated mag row 10-10-10 90-100-110

xbody hammer curls 20-20 25-30lb

have a great afternoon all.

Bill Hoogsteden 06-05-2016 03:27 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff guys!!

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

[B]WOD:[/B]
Shoulder Press:
5 @ 90#
5 @ 105#
6 @ 120#
5x10 @ 70#

Bill Hoogsteden 06-06-2016 04:51 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
6x10 SUs+1 DU Attempts
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullup modifications
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Min EMOM:
3 185# Bench Press

[I]Wasn't able to do 3 in the last min.[/I]

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

Back Squat:
3 @ 205#
3 @ 235#
15 @ 265#
5x10 @ 145#

Cliff Miller 06-06-2016 06:57 PM

Re: Over 50 Crossfitters Sign In
 
nice work bill

today in the 34 degree celcius heat....

3 x 10 russian kb swing 16kg

4 x 5 12' 20lb wall ball

axel bar back squat 1 rm. 344lbs

stone lifts 5 to 42" bar 145-163-180-187-195

dimmel deads 2 x20 135 lbs

reverse plank 6 x 30 sec

Patrick Tonge 06-07-2016 08:55 AM

Re: Over 50 Crossfitters Sign In
 
6/06/2016
We had a few days of over 100F here, now cooling off to the mid 80's.......

WU:
2 rounds
Bear Crawl chasing the medicine across the gym then 30 cradle-rocks
10 PVC pass-thrus
various stretching.....

Front Squat.
2@115, 2@135, 2@145, 1@ 155

WOD:
5 Rounds
20 Ring-Rows
15 Burpees
Run 1 Lap 200M

17:54 This was a good cardio round..... 75 Burpees for Bill!!!

Bill Hoogsteden 06-07-2016 06:22 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Patrick Tonge;1263179]6/06/2016.... 75 Burpees for Bill!!![/QUOTE]
YAY! BURPEES!!! :rofl:
It's cooled down to the 70s (20s Cliff! ;)) making WODs easy!
Nice work guys!

[B]WU:[/B]
1 mi run
10X10 SUs + 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
10 Pull Ups
10 Burpees (Yay! Burpees!!)
Handstand work
5 Box Jumps

[B]WOD:[/B]
Deadlift form work

"Diane"
21-15-9
225# Deadlift
Belly to Wall HSPUs

7:55

[I]45 seconds faster than my last attempt about a year ago! And also much faster than my first Diane in 2010 (11:23)!:pepper:[/I]

Cliff Miller 06-07-2016 06:44 PM

Re: Over 50 Crossfitters Sign In
 
tonite....cooled down to mid 20's which is fine by me

nice work on the bear crawls patrick....i love those fun kind of warm ups

nice work on dianne bill....gotta love seeing progress eh?

cross body toe touches 2 x 20

2 x 5 /s one leg box jumps 12" box which was high enough for me :D

one leg kb dead lifts 3 x 20 20 kg kb

10 x 10 russian kb swings 32 kg

10 x ot2m 250 m. row.....great cardio work out....went over real good when i asked one of the coaches i was working out with if he broke 20 minutes on the work out....:rofl:

100/s 20kg kb obliques

Patrick Tonge 06-07-2016 09:31 PM

Re: Over 50 Crossfitters Sign In
 
Great work Fellas!! Keep it up.

June 7, 2016 The Mrs. Birthday!!! Lucky to have her.

WU:
Run 400M
10 KB Swings
15 Cradle-rocks
10 pushups
10 air-squats
15 fluter-kicks - each leg
10 sit-ups
10 dips
10 ring-rows

Strength:

Deadlift and Bench Press

5 at 75%
3 at 85%
max reps at 95%

Conditioning:

"Black and Blue"

5 Rounds for Time:
10 Power Cleans (135/95) 85 for me
10 Burpees

9:07 - More Burpees and Cardio!!! :pepper:

Bill Hoogsteden 06-08-2016 05:39 PM

Re: Over 50 Crossfitters Sign In
 
Great work guys!!

Yay! Burpees!! Patrick! ;)
[B]WU:[/B]
1 mi run
10x10 SUs and 1DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 Pushups
10 Pullup progressions
10 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Tabata Couplets:
75# Push Press/ Pushups
75# Power Cleans/75# Front Squats
Sit-ups/Plank Holds

181 reps + 8 Plank Holds
[I]I boogered up the count of intervals.[/I]

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

Bench Press:
3 @ 150#
3 @ 175#
6 @ 195#
5x10 @ 110#

Bill Hoogsteden 06-09-2016 07:04 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
500 m row
10x10 SUs & 1DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Pullup progressions
10 Pullups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5RFT:
15 2 Pood KBS
15 Deficit Pushups from 25# bumper plates
400m run

26:34

[I]Did this thinking that Patrick would've run faster!![/I]

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

Dead lift:
3 @ 240#
3 @ 275#
4 @ 310#

Bill Hoogsteden 06-10-2016 06:10 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
10x10 SUs & 1 DU attempt
10 Air Squats
10 Pushups
10 Pullups
10 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
4 RFT:
5 Pseudo bear complexes (Power clean, push press, back squat, push press) @ 95#
10 box jumps, 24 in
200 run

20:04

[I]Wishing I was Patrick during the run! ;)[/I]

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

5 Dead lifts @ 310#

Shoulder Press:
3 @ 100#
3 @ 110#
5 @ 125#
5x10 @ 70#

Cliff Miller 06-10-2016 07:01 PM

Re: Over 50 Crossfitters Sign In
 
great as per usual there bill

hell week is over.....52 hours at work this week....glad we live in a boom town.....:shrug:

tonite at the gym....not feeling very energetic so i skipped most of the work and just did the triple carry

conan's wheel....225lbs in plate total weight 375 lbs

40' timber carry 380 lbs

40' 225 lb sand bag carry

47:32 seconds

a couple of cold wobbly pops while my wife did the triple carry and at home with a bbq steak, ceaser salad a good bottle of red wine and the basket ball game

tomorrow is another day....:pepper::pepper:

Cliff Miller 06-13-2016 06:21 PM

Re: Over 50 Crossfitters Sign In
 
tonite

4 x 5 12' 20lb wall ball....those extra 2 feet sure make a difference

1 rm farmers bars 11 mat deficit dead lift 225 per side....long way down

5 x 10 belt squat 45 lb....

concetric camber bar good morning 8-8-8-8 85-105-125-135

rogue bar bent row 6x6 45lb

6 x 30 sec. elbow plank

Bill Hoogsteden 06-13-2016 07:37 PM

Re: Over 50 Crossfitters Sign In
 
You are making me hungry Cliff!! Kick@$$ work there! I did 10.5 ft WBs once. They were killers!
[B]WU:[/B]
1 mi run
10x10 SUs & 1 DU attempt
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
10 AbMat Sit-ups

[B]WOD:[/B]
1RM DL
135#(5)-225#(3)-315#(1)-345#(1)-365#(0):ranting2:-365#(0):(-365#(1) :pepper:!!
Then...
3RFT:
500 m row
15 Thrusters @ 95#
15 over the bar Burpees (Yay! Burpees!!)

22:27

[I]The rows were the easy part. Burpees were the choke point! Yay! Burpees!! I was stoked about the 365# DL. It seemed easy! [/I]

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

22 Burpees (Yay! Burpees!)

Patrick Tonge 06-14-2016 09:15 AM

Re: Over 50 Crossfitters Sign In
 
OK Gents I'm Back. Got my daughter married this past weekend, what a wonderful wedding and Party!! We know how to throw a Party!! So Happy for the kids!! :pepper:

Cliff- Wow 12ft WB.... Nuts!!! Great work.
Bill- Nice DL. Its been a while since I tried a heavy dead. Keep up the great work.

June 13, 2016 Monday

WU:
Run 400M- 2 Rounds
10 Air-squats
20 Sit-ups
30 DU / 90 SU. SU for me....

Back Squat:
8@ 105, 5@ 135, 5@155, 5@ 140

EMOMx10: 1 Squat Clean
2@75, 2@85, 6@95... Stopped at 95 when I felt a tweek around my knee.


2. “Harley Love”
6 RFT:
13 Thrusters, 95/65 45Bar for me....
14 Pull-Ups / Ring Rows and then increase pull-up with each round. 1, then 2, then 3..... up to 6.

16:59

Bill Hoogsteden 06-14-2016 05:44 PM

Re: Over 50 Crossfitters Sign In
 
Congrats Patrick!! Best wishes to the newlyweds! Nice work there! Watch those knees!!

[B]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 Frog Holds
10 Pushups
10 Chinups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Death by Back Squat, 220# (thankfully I've lost some weight!)
Then
Death by Pullups

Got 22 min on the Back Squats
And 8 mini + 7 Pullups

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Back Squat: (What was I thinking!):yikes:
5 @ 220#
3 @ 250#
10 @280#
5x10@ 145#

Patrick Tonge 06-15-2016 12:08 PM

Re: Over 50 Crossfitters Sign In
 
June 14, 2016 Tuesday

WU: 2 rounds
30 lunges
20 push-ups
10 Rings rows

1. Strength (Deload Week)
Deadlift and Bench Press
5 @ 40%
5 @ 50%
5 @ 60%

Bench Press / went lite
5@65, 5@75, 5@85, 5@95

Dead-lift
5@135, 5@155, 5@185

WOD: 3 rounds for time
Run 400m
12 Deadlift 225/185 145 for me.
21 box jumps

11:39

Cliff Miller 06-15-2016 06:36 PM

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

tuesday went to gym for a quick sled pull, some good mornings and concentric zerker squats

then ... the last test of metal ([url]www.testofmetal.com[/url] wfs) organizers meeting....calling it quits saturday after 23 years and shutting the entire race series down this year.....going to be a weird next couple of few days....

tonite at the gym

speed bench

1 rm mega bow bar w/2 set 5/8" chain 180lbs of plate 5 lb p.r. :pepper:

4 boards of death 20-20-20 95-115-135

rogue fat grip bent row 4 x 10 55lb

1 1/2 dbell bench press 8-8-8 35-45-55

one arm row 8-8-8 45-55-60

keep up the hard work and i will be back posting sometime early next week.

Bill Hoogsteden 06-15-2016 06:42 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, I am impressed! Awesome WOD!

[B]WU:[/B]
500 m row
10x10 SUs & 1SU
10 leg swings in both directions on each leg
10 air squats
10 Frog Holds
5 downward dog pushups
10 chinups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Zembiec
5 RFT:
11 Back Squats (:yikes: what was I thinking yesterday?) @ 185#
7 Strict Burpee Pullups
400 m run

37:11 PR!! :pepper:
[I]
1:55 Faster than last year & 1:40 faster than two years ago!! Must've channelled my inner Patrick![/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Bench Press:
5 @ 160#
3 @ 185#
4 @ 205#
5x10 @ 110#

Bill Hoogsteden 06-16-2016 07:56 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
10x10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Burpees (Yay! Burpees!!)
400m run
[B]WOD:[/B]
"Cindy"
20 min AMRAP:
5 Pullups
10 Pushups
15 Air Squats
[B]Cool down:[/B]
400m run

13 rounds + 5 Pullups + 10 Pushups

[I]Misread my timer and stopped @ 18:20. :ranting2: I could have finished round 14 and maybe got 15... :shrug:[/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Deadlifts:
5 @ 255#
3 @ 290#
3 @ 325#

Patrick Tonge 06-17-2016 08:33 AM

Re: Over 50 Crossfitters Sign In
 
Bill- Nice to reach those PR's!! Glad I could help, but I think those 1Mi. warm-up runs your taking are working for you!!

June 16, 2016 Thursday.

WU: Did some agility work, it was a nice change.

Conditioning
Run 1 Mile

8:16- Not bad, nothing close to the 5:45 I ran when I was in 9th grade. Try to break 8min next time.

Conditioning
Emom 12 min
Even
10 Wall Ball & 15 Sit Ups
Odd
40 Double Unders / 80 SU

Emom 8 min
Even
30 Sec Handstand Hold
3 Burpees
1 Lap
Odd
Rest -Right!!! What rest, seems I ran in from my Lap and within 10-15 Seconds we were going again!!! Worked on those HandStand holds been a long while since I did those. Felt Strong!!

Bill Hoogsteden 06-17-2016 07:16 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Patrick Tonge;1263409]Bill- Nice to reach those PR's!! Glad I could help, but I think those 1Mi. warm-up runs your taking are working for you!!...
Conditioning
Run 1 Mile

8:16- Not bad, nothing close to the 5:45 I ran when I was in 9th grade. Try to break 8min next time...[/QUOTE] Patrick, whatever it was, it helped! The last time I broke a 6 min mile was 30 years ago!!:rofl: Nice work! Those handstand holds are rough!

[B]WU:[/B]
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 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
5 135# Bench Press from the floor
5 HSPUs
5 RFT:
5 135# Power Cleans
1 min Plank hold

5:11 for the first RFT and completed the rest by the 18:44 mark.

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

22 Burpees (Yay! Burpees!!)

Patrick Tonge 06-19-2016 05:10 PM

Re: Over 50 Crossfitters Sign In
 
June 17, 2016 Friday

WU: Run 400M

Strength
Box Squat
10 x 2 @50-60 % @135lb

Conditioning
"Elizabeth"
21 -15 - 9
Power Cleans @ 85lb
Ring Dip / regular dips for me

6:54 - Then run 800M

Bill Hoogsteden 06-20-2016 06:32 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Awesome Elizabeth time!! Elizabeth and I have a contentious relationship!

[B]WU:[/B]
500 m row
Walk
10x10 SUs and 1 DU attempt
1 min on the Jacobs Ladder
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullups
.5 mi walk

[B]WOD:[/B]
4 x 800m with 3 min rest
6 x 400m with 2 min rest
8 x 200m with 1 min rest

Took me 1:20:00 to do this with 47 min of running. The last 200m, I did in 59 sec.

[B]Evening:[/B]
1 mi dogwalk
22 burpees (Yay! Burpees!!)
Shoulder Press:
5 @ 105#
3 @ 120#
2 @ 135#
5 x 10 @ 70#

Patrick Tonge 06-21-2016 08:42 AM

Re: Over 50 Crossfitters Sign In
 
Wow Bill!! You've got your running Jive goin on!!! Ya My Elizabeth run was scaled for sure. regular dips are much easier then Ring-Dips. Last time I did it, it took me like 11+ Minutes..... so lets see what the next run brings!!

June 20th, 2016 Longest day of the Year!!

WU: Run 400M then 3 Rounds
5 pull-ups
10 PVC pass-thru's
8 each 1 legged toe touch's

Strength
Back Squats 3 x 2 across
5@135, 2@165, 2@185, 1@195, failed at 2nd 195 attempt

Conditioinng
3 rounds for time
7 Hang Cleans
Run 1 Lap.

5:34

Core
Tabata Situps Best 12, worst 7, so I got 7.......

Bill Hoogsteden 06-21-2016 05:59 PM

Re: Over 50 Crossfitters Sign In
 
Wow Patrick! That's an incredible power increase on Elizabeth, even with regular dips! Have you tried kipping dips? They have helped me! Nice WODs as well!

[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 Pullup Progressions
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
4RFT:
10 DB Snatches @ 50# 5 on each hand
15 HRPUs
30 DUs (90 SUs)

11:21

[I]This was tough. I was worried when I saw this on the site. But it turned out to be a good WOD![/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Back Squats:
5 @ 115#
5 @ 145#
5 @ 175#
3 x 10@ 145#

Patrick Tonge 06-21-2016 09:02 PM

Re: Over 50 Crossfitters Sign In
 
Wow Bill!! You've got your running Jive goin on!!! Ya My Elizabeth run was scaled for sure. regular dips are much easier then Ring-Dips. Last time I did it, it took me like 11+ Minutes..... so lets see what the next run brings!!

June 20th, 2016 Longest day of the Year!!

WU: Run 400M then 3 Rounds
5 pull-ups
10 PVC pass-thru's
8 each 1 legged toe touch's

Strength
Back Squats 3 x 2 across
5@135, 2@165, 2@185, 1@195, failed at 2nd 195 attempt

Conditioinng
3 rounds for time
7 Hang Cleans
Run 1 Lap.

5:34

Core
Tabata Situps Best 12, worst 7, so I got 7.......

Patrick Tonge 06-21-2016 09:09 PM

Re: Over 50 Crossfitters Sign In
 
June 21, 2016 Tuesday

No Bill have not seen kipping dips. Need to look this one up

WU:
Run 400M
Agility work.....

Strength
Deadlifts 5@185, 5@215, 6@ 245
Bench Press 5@95 3x, 5@105
5@65%
5@75%
max reps at 85%

Conditioning
5 RFT:
15 Wall Balls
9 TTB
40 Double Unders / 120SU

11:29 We were workin
Tabata Planks


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