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Bill Hoogsteden 01-06-2017 06:08 PM

Re: Over 50 Crossfitters Sign In
Patrick, Nice work there, especially on that AMRAP! Yay! Burpees!!! ;)

1 mi dogwalk :brrr: !!!
10 Burpees (Yay! Burpees!!)
10 Pull Ups
Shoulder Press:
5 @ 75#
5 @ 90#
9 @ 100#
5x10 @ 60#

Cliff Miller 01-06-2017 08:21 PM

Re: Over 50 Crossfitters Sign In
hmmmm maybe i will have to try that yoga stuff patrick....i about flexable as a stick.....

bill we got almost a foot was snowing when i woke up at 5 am and just stopped at around 6 pm....snow is in the forcast s/s/m/t/w so who knows how much we will end up with before it is all over

tonight at the gym

speed squat 10 x 2 otm 225 plus green bands

concentric zerker good am 8-8-8-8 95-115-135-155

dbell goblet squat 3 x 20 40lb dbell

6 x 6 ghd raise

6 rounds

10 hollow roc
20 large green band good morning

Patrick Tonge 01-07-2017 04:39 PM

Re: Over 50 Crossfitters Sign In
01/07/2017 Saturday
My Son Andrew's 25th B-DAY. Ya Cliff- give Yoga a try. I'm going to keep at it for a bit.

WU: Tons of people at the box today on a rainy day.... Various movements inside the gym.

Clean & Jerk: and some Power Cleans too.

3@75lb, 3@ 95Lb, 3@115, couple sq. cleans and power cleans @ 125lb. failure on Jerk at 125.

WOD: 4 Man 25Min AMRAP
100 PU
100 Sit-ups
100 Push-ups
100 1 arm DB snatch
100 Air-squats
100 Cal. row

Our team made thru 2 rounds. Not bad.. made my back feel better as I had tweaked it alittle on the Failed C&J.

Cliff Miller 01-08-2017 01:37 PM

Re: Over 50 Crossfitters Sign In
snow day sea hawks....

this morning at the gym

speed bench 9 x 3 red bands 125 lbs

3 board bench press 3-3-3-3-3-3 155-165-195-205-215-225

dbell bench 4 x 6 45lb

wide grip mag row 8-8-8-8-8-8 70-80-90-100-110-120

dog walk....foot ball....go pittsburg....get ready for 20-25 cm of snow....

Jan Hedman 01-09-2017 12:50 PM

Re: Over 50 Crossfitters Sign In
Funny thing...i just about a week ago said to my wife that i would like to try on some kind of yoga...then i read here that some of you guys have already gone to the lesson...

One arm row (with kb) -> KB swing

One arm rows 10 reps: 8,16,24,32,32,32,32,32kg
Kb swings 10 reps: 8,16,24,32,24,32,24,32 kg

Ab ciriut: 1min of each, about 10 sec rest between exercises
-cross knee crunch
-lying leg raise
-cykle cross crunch
-flutter kicks
-heel touch

Pushups 5,10,15,20 reps

Mon jan-9:

Some overall warm-ups and strech
Db clean:
10 reps: 6kg db's x2 12kg db's x3

Home version 'LINDA' 10,9,8,7,6,5,4,3,2,1 of:
Stiffleg deads with 32kg kb's
Pushups with pushup- handles
Clean with 24kg kb's

20:07 min, not so pleased with the time...thougt i'd do better...
Weak link was the clean, i cleaned so that the Kb's were outside the things,
not in between legs. I have not done much of those...

Bill Hoogsteden 01-09-2017 06:37 PM

Re: Over 50 Crossfitters Sign In
Nice stuff guys!! Jan, Linda is one tough nasty girl! Great job!

1 mi run
5 10 SUs with a 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
10 Burpees (Yay! Burpees!!)
Side hand walks off of a box

3 RFT:
50 cal row
450 SUs
50 Walking Lunges


The SUs were the choke point in this one. I got better in the last rounds.

1 mi dogwalk

10 Pull Ups
10 1.5 KBS
Back Squat:
3 @ 195#
3 @ 215#
20 @ 245#
5x10 @ 135#

Bill Hoogsteden 01-10-2017 07:10 PM

Re: Over 50 Crossfitters Sign In
1 mi run
10 10 SUs with a 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
15 sec Handstand Butterfly Hold
10 Burpees (Yay! Burpees!!)
1 215# Front Squat

Ring Push Up Ladder
BW Front Squat Ladder

22 Rounds on Ring Push Ups
Dropped the 1st FS!!!! :ranting2:

1 mi dogwalk
10 Chin Ups
10 1.5 Pood KBS
Bench Press:
3 @ 105#
3 @ 120#
17 @ 135#
5x10 @ 75#

Cliff Miller 01-10-2017 07:16 PM

Re: Over 50 Crossfitters Sign In
nice wod there bill....

last night

s/s w/green bands 1 rm 285lbs

concentric front squat 3-3-3-3-3-3 155-175-195-215-225-235

dropped 2 10 plates on my foot and called it a day....went home and watched one of the best college foot ball games ever....those kids played their hearts out


10,000 m row 43:35 worked out my work frustrations......

Patrick Tonge 01-11-2017 10:47 AM

Re: Over 50 Crossfitters Sign In
Ya the FB Game was awesome Monday night!! Happy to see a team that ALA did not wear-out!!

01/10/2017 Tuesday
WU: 3 Rounds
60 SU
10 Push-ups
20 Lunges

Conditioning Warm-up to a few heavy DeaD's
1 Deadlift (315/205#) 185lb for me
10 T2B
15 Barbell Burpees

got 7rd + 1 Dead and 4 T2B. 105 Burpees for ya Bill!!!!:D

Gymnastics Conditioning
For time:
50 Strict HSPU
Use d.b.s or a bar to scale.

did 50 Stict Press w/45lb Bar. Got 4:59

Bill Hoogsteden 01-11-2017 06:31 PM

Re: Over 50 Crossfitters Sign In
Thanks Cliff! My shoulder really felt it afterwards!!

Patrick, nice WOD there! Yay! Burpees!!:rofl:

1 mi run (Outside!!! :kicking0:)
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pull ups with 30 sec rest between sets
Handstand hold
10 Burpees (Yay! Burpees!!)

15 min AMRAP:
9 115# Dead lifts
12 HRPUs
15 24" Box Jumps

4 rounds + 9 DLs + 12 HRPUs + 14 Box Jumps

[I]ONE box jump LESS than two years ago! :ranting2: I felt like I was keeping a good pace, especially with the DUs & HRPUs (though I just did Push Ups 2 years ago) The Box Jumps were the bottleneck in this one. They seemed to help if I got close to the box & squatted low before the jump. Wished it could've gotten more reps in.[/I]

1 mi dogwalk

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