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Cliff Miller 05-31-2017 08:41 PM

Re: Over 50 Crossfitters Sign In
tonight....mostly young ones at the gym tonight...under thirty with a guest coach....i told him that wednesday's were athletes music night and so he said sure go ahead and put some music on......i made it one and half dr. hook songs till the pin was pulled on my ipod...i then begged for one more and put on iron butterflies music may be banned for life....:rofl:

floor press 1 rm 185 68 lbs of chain

dbell press 10-10-10-10 45-50-55-60

6 x 8 22 kg rope push down

one arm dbell row 15-15-15 50-55-60

log press mess around struggled with 65 lbs....dang shoulder

4 x 50 blue band face pulls

45 minute dog walk

Patrick Tonge 06-02-2017 08:49 AM

Re: Over 50 Crossfitters Sign In
Cliff- Take it easy on the shoulder!!! Great work Gents. Keep it up!!!


WU: Run 1 lap then 3 Rounds
20 Russian KB Swings @ 53lb
20 Lunges
20 Air-Squats

8 Rounds go 20sec., Rest 10sec. Kabata....
Sprint 20Sec rest, Rest 10sec
KB twists 20Sec., Rest 10sec

I was SWEATING after this!!!

Gather 2:30 min of wall Handstand, when fail, 20 V-Sit-up, 10 Strict Push-ups
Took me 3 rounds of :50

Row 1000M for Time:

So... I went out too hard on the row and about died in the middle, I think my mind had me going at a 500M pace. Todays work was much harder then it looked on the board. I was gassed and a sweating mess at the end.

Jan Hedman 06-02-2017 08:59 PM

Re: Over 50 Crossfitters Sign In
Good work gents!

Fri 2June
Some overall warm-up

Db hammer curl 12kg db's
Pullups , underhand grip:
Floor press with Kb's:
32kg: 6,6,6reps
Hanging from bar:

Patrick Tonge 06-03-2017 10:01 AM

Re: Over 50 Crossfitters Sign In
6.02.2017 Friday

60 Second Squat Hold

Strict Pull Up work or Strict Muscle Up Progresions

Had to do 5 Strict Pull-ups, then worked on MU progression

5 x 1 Split Jerk with 2 second pause in the dip
Score Type:: Total Weight

Split Jerk with 2 second pause in the dip
2 sets of 3
3 Sets of 1
Worked with 95lb on this on.

Wod with a partner
Score Type:: Rounds and Reps

15 Min Amrap
Start with and emom everyone does 3 burpees
Alternate rounds with a partner
12 Axle Bar Deadlift add 45s/25s
9 Push Ups
6 Axle Bar Shoulder to Ovh

We got 8rd's + 12. We were gassed at the end

Jan Hedman 06-04-2017 11:39 AM

Re: Over 50 Crossfitters Sign In
Sun 4 June:
Yesterday was the end of this schoolyear, so summerholiday began for the rest of the family, today we started with picnic breakfast at our yard...felt summer :)

And at evening...
Sit-ups -> bent over Db side laterals
10,10,10,10,10 -> 15/6 kg db's x2, 12/12kg Db's x3
Kb swing:
16kg (one pood): 10,10reps
24kg: 7 reps
32kg (two pood) :4reps

Then EMOM:
First minute 10/16kg
Second minute 7/24kg
Third minute 4/32kg...
Then again 10/16kg
7/24kg and so on...
Some steching afterwards.

Bill Hoogsteden 06-05-2017 06:32 PM

Re: Over 50 Crossfitters Sign In
Awesomeness guys! Patrick, congrats on the new graduate!!

I've been travelling. At least I was able to to mile runs, DU practice, Pullups, and of course, burpees! (Yay! Burpees!)

24" box jump!!
1 mi run
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 air squats
5 pushups
1, 2, 3, 4, 5 Pullups
10 burpees (Yay! Burpees!!)

30 135# clean & jerks


[I]Not my fastest time, but it was good to be in the box with the new lift platform floor!:kicking0:[/I]

1 mi dogwalk
10 pullups
10 1.5 Pood KBS
Back Squats:
3 @ 200#
3 @ 225#
10 @ 250#
5x10@ 140#

Cliff Miller 06-05-2017 08:58 PM

Re: Over 50 Crossfitters Sign In
patrick...that is still a good 1000m time....good work

nice way to start a day with a picnic breakfast jan

way to keep moving there bill

skipped out of work early friday and in 3 hours the wife and i found our selves at a quiet b.c. forest service site.....big lake and only electric motors allowed and no quads or dirt bikes allowed in the area.....mid 20's and sun for two days of r and r :broc:


3 x 9 med grip speed bench 100 lbs red bands

angle bar bench press 12-12-12-12 135-145-155-165

rope push down 3 x 10 15 kg

fat bar cable push down 4 x 20 20 kg

4 x 50 blue band face pull

just under an hour to move 2,500 ish pounds of granite paving stones to the back yard for the patio leading to the "she shed".....gotta rack up those brownie point :rofl:

Patrick Tonge 06-06-2017 09:55 AM

Re: Over 50 Crossfitters Sign In
Cliif Way to Rest a bit.... and Stay Active and Keep the Mrs. Happy:)

6.05.2017 Monday

WU: Run 400M then
10 Inch-worms
10 Lunges.

1 x 1 1 Rep Max Push Presh 115LB fail at 125LB.
Work up to today's heaviest push press


Score Type:: Total Time

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

I scaled it, did 50 Pull-ups then 100, 100, 100


Patrick Tonge 06-06-2017 08:05 PM

Re: Over 50 Crossfitters Sign In
6.06.2017 Tuesday
WU: RUN 400M then 2 Rounds
10 Ring rows
20 Air-squats
:30 sec ring hold

1 x 1 Front Squat singles
Score Type:: Total Weight

1 @
Post heaviest squat 165lb, fail at 175lb

3 x 5 Front Squat Tempo

Score Type:: Total Weight worked at 95lb.
3 Sets of 5 around 70% 51x1
5 Second decent
1 Second at the bottom
explode up
1 second at the top

Score Type:: Rounds and Reps

Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees Rest 2 minutes between sets, and complete a total of five sets

I got 62 Burpees!!

Cliff Miller 06-07-2017 06:16 PM

Re: Over 50 Crossfitters Sign In
wow patrick 62 burpies....great job....nice work on the rest of the work out as well

yesterday...moved 3 yards of road base for the wife's patio leading to the she was 29 degree's and humid....


axel bar bench press 224lbs

floor dbell press 8-8-8-8-8-8 40,45,50,55,60,65

w mag grip row 8-8-8-8 70-80-90-100

seated fat grip seated row 8-8-8-8 70-90-110-130

200 blue band bench pull aparts

45 minute dog walk

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