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great work as usual guys

bill....would not call the prowlers awsome but i guess they work :D

wensday......chest day

tonite

2 rm 30" box jump w/ 2 30lb dbells

speed squat green bands 190 lbs 10 x 1

yolk carry 50' 505 lbs

ghd dead lift 3 x 8 95 lbs

100 windshield wipers unbroken

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great work as usual guys

bill....would not call the prowlers awsome but i guess they work :D

wensday......chest day

tonite

2 rm 30" box jump w/ 2 30lb dbells

speed squat green bands 190 lbs 10 x 1

yolk carry 50' 505 lbs

ghd dead lift 3 x 8 95 lbs

100 windshield wipers unbroken

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March 11, 2016 Friday
Mobility
dyno-glide about 7Min then 3 Rounds
15 PVC Pass-thru
10 PVC OH Sq.
5 pull-ups / ring rows

16.3 Scaled 50-54
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb. / Women use 35 lb.

I got 96, not bad, felt good, should have crossed the 100 barrier. But I'm fine with it.

March 12, 2016 Saturday
Went in to help judge if needed.... next thing I know I'm doing a Partner WOD with coach!!!
25Min Time cap:
60 calories Dyno-glide bike
60 Boxjump overs
60 Deadlift 115lb.
60 Wall-balls
60 Dips
60 Wall-balls
60 Deadlift
60 Boxjump overs
60 Cal. Row
24:48 for us.....Working with the RX bucks get the heart rate going!! I've got to be careful. Made it 5 days straight to the Box. I like to keep to 4 days a week. Then watched one of top RX kids get thru 8 complete rounds.
10 power snatch
3 bar muscle-ups.
Stud!!!

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Great work, Guys. Keep that motivation coming!

3/8-3/11 Skiing with friends from our old ski club in DC. Beaver Creek, Breckenridge, Keystone and Arapahoe Basin. We had so much fun it ought to be illegal. :)

3/12
WU: 1.5 mi dog walk
Workout:
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 20 X12
Pushups X3X10 :pepper:
KB rows 35 X3X12
KB swings 35 X2X25

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@patrick.....serves you right for going in and seeing if they needed help...:rofl: good on you for jumping in on that wod :pepper:

@alden.....savor those moments with friends.....we were out for dinner friday nite with a couple we have not seen in a couple of months....we were all laughing that rainy season is coming to an end and now we will all be seeing each other for the next 6 months.....

today at the gym

speed bench

mega bar row 5-3-rm (6) 160-180-205

1 1 /2 flat dbell bench press 10-10-10 25-35-45

decline 1 1/2 dbell bench 10 45lbs

narrow fat bar row 10-10-10 95-115-125

hammer curls 4 x 10 35 lbs

keep up the great work guys.

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3/13
WU: 1.6 mi dog walk
Workout:
Turkish get-ups 25# X20
KB swings 35# X3X25
DB windmills 10#X20

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Great stuff guys! Cliff, you are total beastmode! Patrick, great job on 16.3! Alden, TGUs are harder than they have right to be!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Scap Pulls
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
16.3
Masters Rx:
7 min AMRAP:
10 Power Snatches @ 65#
5 C2B Pullups

3 rounds + 10 Power Snatches, 55 reps

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

Shoulder Press:
5 @ 60#
5 @ 85#
5 @ 95#
3X10 @ 80#

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thanks bill.....feel spanked after tonite at the gym though.....i think i am still suffering from friday's yolk carry.....nice work today for you too

tonite

2 rm box jump w/15lb dbell each hand 33"

1 rm mega bow bar squat w/ 3 5/8" and 1 1/2" chain....345 lbs in plates/bar or 469 total w/chains at top

back squat 5 @ 265, 3 @ 285

3" deficit dead lift 8-8-8 185-225-275

camber bar step up to 16" box 8-8-8 85-115-135

4 x 20 hollow rocks

my legs feel totaly destroyed.....glad i get tomorrow off so that i can finish moving the 3 cords of wood that was delivered last week......

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Cliff, I am in awe! Great work!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups with segmented negatives
10 Burpees (Yay! Burpees!!)
Reverse Plank

[B]WOD:[/B]
21-15-9
Row for Calories
135 Power cleans

13:30

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

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3/14 Skiing at Keystone
Cashout:
0.5 mile dog walk
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 20 X15
Pushups X3X10
KB rows 35# X3X12

3/15 Powder day at Copper Mountain
Cashout:
0.5 mile dog walk
DB windmills 10# X2X10
TGU 25# X10

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[QUOTE=Bill Hoogsteden;1261405] Alden, TGUs are harder than they have right to be!
[/QUOTE]
@Bill - You ain't kidding! Anything that tough must be good for me. ;)

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Alden- lots of Skiing Cool!! Your legs are working!!
Cliff- Easy on legs!! You only have two!!
Bill- Bill Great work on 16.3 rx!! Hope to get my shoulder in shape to get back next year. Glad to participate tho!!!

March 15, 2016 Tuesday
WU 3Rounds
10 OVH Plate Lunges
10 Hand release PU
5 Ring Rows

Back Squat
3@115, 3@135, 3@165, 3@185, 1@195
Press 5@65 4@75 3@75 3@80

WOD-
For time
15 Thrusters, 95/65
30 Calorie Row
90 Double Unders
30 Calorie Row
15 Thrusters, 95/65

10:21

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While I'm not over 50 (46) I do read this board from time to time for inspiration, particularly when I feel "old" and I see you guys keeping at it.

Just read that JT passed away. I always looked forward to his posts. Great guy and always left me feeling inspired after I read his posts. I always admired the support he gave (and received) from this group of guys. He seemed to always give lots of encouragement and my sense was he was a standup guy. See you guys in 4 years.

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Nice work guys! Patrick, I hear you on the shoulder stuff. Been there, done that! Thanks for the kind words on 16.3! One of the guys at the box complimented me on my C2Bs. Stuff like this makes my day!

Malik, thanks for checking in! Age is just a number! You were right about JT, he inspired us as well.

[B]WU:[/B]
500m row
100+SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups with holds and segmented negatives
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
30-20-10
1.5 Poor Russian KBS
24" Box Jumps

400 m run between rounds

23:40

[I]My knee was bothering me and I got a shin splint during this one. I decided descretion was the better part of valor. Kind of bummed for the last WOD at 58 years old... (At least my knee is feeling better.)[/I]

[B]Evening:[/B]
Bench Press:
5 @ 165#
5 @ 190#
4 @ 215#
5X10 @ 125#

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ah shucks bill....thanks.....i am just and old fat guy trying to avoid growing up :D

patrick.....trying to keep them in shape so that i can enjoy the summer around here......the wife and i have plans to spend a lot of weekends up in the mountains around here...;)

S. Malik ...... welcome....JT was a huge inspiration to me........i certainly miss reading about his exploits here......:(

tonite at the gym

speed bench

future bench w/ green bands 305lbs

angle bench press 8-8-8-8 135-155-165-175

jm press 12-12-12-12 30-35-40-45

decline row 10-10-10-10 35-40-50-55

100 small narrow bar push down 40 lbs

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@Malik - Welcome. Yes, JT was an inspiration and I miss his posts. And yes, we are all getting older but we aren't aging gracefully. We are kicking and screaming every step of the way to maintain quality of life and slow down Father Time.

3/16 Powder day at Copper Mountain. My legs are toast after three powder days in a row. I think tomorrow is going to be a rest day...

The repaired shoulder has ached all day. I don't think it liked the windmills so I'll lay off them for a day or two and then use one of my rehab weights.

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March 16, 2016 Wednesday

Great work Gents!!! Keep Movin!!!

WU: 3 Rounds
10 OVH Sq. / Bar
10 Sit-ups
10 Ring Rows

Deadlift
8@135, 8@185, 6@205, 4@235

Conditioning
With a running Clock:
Mins 1 & 2: 400m Run + AMRAP OHS, 135/95
Min 3: Rest
Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14
Min 6: Rest
Mins 7 & 8: 400m Run + AMRAP HSPU
Mins 9: Rest
Mins 10 & 11: 35/25 Calorie Row + AMRAP OHS, 135/95
Min 12: Rest
Mins 13 & 14: 400m Run + AMRAP Wall Balls, 20/14
Min 15: Rest
Mins 16 & 17: 35/25 Calorie Row + AMRAP HSPU

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Welcome in Malik... visit anytime, trust me, us elders use you "young'ins" for inspiration all the time!!!:welcome:

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Great work guys! Alden, enjoy the slopes! Cliff, ya got to be able to get into that leopard speedo! ;)

[B]WU:[/B]
59 Burpees (Yay! Burpees!!)
2+mi dogwalk

[B]WOD:[/B]
Deadlift:
5 @ 255#
5 @ 290#
3 @ 330#
5X10@ 195#

[I]Another orbit of the sun completed! I'm at the point in my life where Birthday Burpees (Yay! Burpees!!) are a serious WOD! ;)[/I]

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@Bill - Congratulations on another orbit of the sun. The goal at this point is to keep orbiting!

Speaking of speedos... Last Friday there was a guy at Arapahoe Basin ski resort skiing in a speedo and nothing else. The ladies in our group were unimpressed since he was pretty skinny and under-developed. Nothing like us manly men here on the Over 50 Crossfitters forum. :kicking0:

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3/17
Workout:
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 25 X15
Push-ups X3X10
DB rows 35 X3X12

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March 17, 2016 St. Patrick's Day!!

Bill- Here's to another year!! Cheers!!

WU:
5Min DynoGlide Bike
Mobility....
2 Rounds
10 AirSquats
15 cradle-rocks
10 ring-rows

Strength BENCH
5@95 5@125 4x

Conditioning
"Helen"
3 rounds
400m run
21 K.B. Swings 53/35
12 Pull Ups / 18 ring-rows for me
11:56

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happy birthday bill.....you are not getting older you are getting better :broc:

alden.... "pretty skinny and under-developed." that is just wrong....take it from an old fat guy who wears a speedo :D

great day today...sunny and warm....got the 1967 newport back from the shop with an upgrade to a 4 barrel carb and a complete engine tune up.....i can not wipe the grin off my face at the way she sounds

2 rm 14" box squat to box jump 36"

speed squat green bands 10 x 1 otm 210 lbs

25' farmers carry 422 lbs

4 x 12 45 degree hip extension

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3/18 Skiing. Powder day at Vail. 21k' of vertical. Spent the day in the back bowls; still can't get the smile off my face.

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Thanks guys! I had a nice quiet celebration with the kids & grand kids. And I got to do DLs! Of course that went to hell when I saw the 16.4!:yikes: I sure know how to pick 'em!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
5 Pullups
10 Burpees (Yay! Burpees!!)

[I]WOD:[/I]
16.4

Did it Rx, 225 DLs & 20 WBs because I like DLs, though not always two days in a row, and I can!

Got 106 reps by doing 5 subsets (at least until the last 10). I wanted to at least break 100 reps and maybe get to the rower. Still this was a tough but good WOD!

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March 18, 2016 Friday

Cliff- What do you guys use for the Farmer Carries?
Bill- Awesome job on 16.4rx!!! I did DL couple of days ago, not 2 days in a row like you with the second day being competition!! Nice Work.

WU:
Mobility....
Dyno-glyde-bike 5Min

WOD:
16.4 scaled 50-54
13Min AMRAP
55 DL @135
55 WB 20lb @ 9ft.
55 Cal Row
55 Hand-release PU.

I got 180. Did fine on the DL, WB slowed me down in the middle, then rowing went slow.......only got 15 PU in.

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3/19
WU: 1.6 mi dog walk
Workout:
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 25 X15
Push-ups X3X11
DB rows 35# X2X12/ 35# X15
Windmills 10# X2X10
TGU 25# X2X10
KB swings 35# X3X20

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nice work as usual guys

patrick....one of the guys in the gym is a heavy duty truck mechanic so he welded up a bunch of the farmer carry bar's. they are about 42" long and 2 1/4" in diameter with a collar welded about 12ish"'s from each end. then from those collar's 2 pcs of 12"ish plate steel come up with another 2" tube between this plate to make a handle....the handle when 45 lb plates are on the bar is just about my knee height.....you just load 2 of them up and off you go.....

today....figure out opening lifts for next saturday

bench press 215lbs

back squat 350 lbs

game on.........:D

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[QUOTE]"Game on!"[/QUOTE] I love it Cliff!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Scap Pulls
10 Swings
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Fran
21-15-9
95# Thrusters
Pullups

11:22

[I]21 seconds slower than the last time I did Fran in Aug 2014. The Thrusters seemed to go easy. I was able to do 10 in a row in the 1st round and 9 in the last. Pullups were the choke point on this.
[/I]
[B]Evening:[/B]
1 mi dogwalk

Shoulder Press:
5 @ 105#
5 @ 120#
2 @ 135#
5X10 @ 80#

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yesterday....went to the big smoke to watch the first day of the comp i am doing next week. talked with one of the judges about hand placement on the bar for the back squat. with my messed up range of motion i find i have to have my hands pressing on the collars with my little fingers pressing on the plates.....nope....can not do that in the federation i am competing in....:ranting2:

tonite at the gym re worked on my back squat opener....i was able to actually work the weight up and with some "twisting" with my coach i was actually to get them between the collars and was able to get 350 lbs up with no problem after a bit of work :)

then 5 rounds 250m row with a 2 minute rest

:51.4, :48.0, :48.2, :49.4, :49.9 seconds

sure am glad that i am on the taper program....

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@Bill - "The thrusters seemed to go easy." Isn't it funny when the harder exercise seems easier?

@Cliff - Nice work!

3/21 Skiing at Loveland Ski Resort. A gorgeous day on the top of the Continental Divide. Had an exciting ride to the top when they decided they needed to close the highest lift due to wind conditions (after we were on it). :yikes:

Workout:
OH press (L) 25, 35, 35 X12/ (R) 10, 20, 25 X15
Push-ups X3X11
DB rows 35# X3X15
KB swings 35# X3X20

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March 21, 2016 Monday
Great work Gents. Alden... could be scary in the wind on a chair lift......

WU:
10 min. AirDyne Bike
Mobility.........
9 Ring rows
12 DB Press 20lb.
15 Push-ups
18 Sit-ups
21 Air-squats

BackSquat
5@95 5@ 125 2x 5@ 165

FrontSquat
4@95, 4@125 4@135, 4@155

9 - 15 - 21 for Time
Calorie Row or Run 200M / 400M / 600M
Cleans

10:07... I ran. To many folks on the rowers.

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Cliff, Awesome stuff!! :notworth:
Alden, There were Frans where 95# was SO HEAVY!!! I've got to get to the point where I can do 21 straight in a row! The suck never goes away... Scary stuff on the slopes!
Patrick, Nice WOD. I've had WODs like that!

[B]WU:[/B]
400m run
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
6 Pullups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
Cartwheel to handstand attempts

[B]WOD:[/B]
Annie
50-40-30-20-10
3 for 1 SUs
AbMat Sit-ups

9:06

[I]1:37 slower than my last attempt in May 2014. I wasn't able to do 150 SUs straight which slowed me down.[/I]

[B]Evening:[/B]
Back Squats
3 @ 230#
3 @ 265#
5 @ 295#
5X10 @ 165#

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[QUOTE=Patrick Tonge;1261595]
Alden... could be scary in the wind on a chair lift......
[/QUOTE]

Yes, the chair was "rocking and rolling" on that ride. Today, we had a big gust at Breckenridge and the auto system kicked in, stopping the lift until the wind backed off. Perhaps I should check the forecast for wind before getting on ski lifts. :rofl:

3/22 Skiing at Breckenridge.
Cashout:
Windmills 10# X2X10
TGU 25# X10
Was going to do more of these but my 70+ lb husky decided that since I was on the floor, it must be playtime. I spent the next 15 minutes playing tug of war with him. :)

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thanks guys and nice work as always

alden.....if your mountains are anything like whistler/blackcomb the day after the lifts are shut down up high there is usually huge areas of fluffy untracked snow....hope you got to enjoy some of those turns....

tonite at the gym

work up to opener for dead lift 405lbs

work up to 1 lift before opener back squat 325lbs

1 hour massage....:)

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March 23, 2016 Wednesday

WU:
Mobility......
Run 400M
2 Rounds
15 PVC Pass-thrus
12 Air-squats
10 GoodMornings
9 Ring Rows
6 Dips

Bench went lite today....
5@75 4x, 5@95

Cleans: Worked to 105lb 2x

WOD: 16Min
Even Min. 3 Cleans or Power Snatch
Odd Min 40DU / 100SU

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March 24, 2016 Thursday

WU:
Mobility......
Run 400m 3Rounds:
10 Air-squats
10 Cradle-rocks
10 Ring-rows

Front Squat:
8@95, 6@115, 4@135, 2@155

WOD:
5 Rounds:
Every 4 min. when complete, rest until next 4Min interval.
Run 200M
12 C2P / Ring Rows for me
12 HSPU / Seated DB Press for me

Nice work-out, I like this one.

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Great work guys! Cliff, I want to be you when I grow up! Alden, nothing like a big dogs!

[B]23 March:
WU:[/B]
400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups
10 Burpees (Yay! Burpees!!)
30 sec Butterfly Handstand hold
Burgner warmup

[B]WOD:[/B]
OHS 1-1-1, 115#-115#-115#
Snatch Balance 1-1-1, 115#-115#-115#
Squat Snatch 1-1-1, 100#-100#-100#

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

Bench press:
3 @ 175#
3 @ 200#

[B]25 Mar:
WU:[/B]
1 mi dogwalk
10 Ab Roller

[B]WOD:[/B]
Deadlift:
3 @ 270#
3 @ 310#
3 @ 350# (Happy about this!)
5X8 @ 195#

Re: Over 50 Crossfitters Sign In
 

@Cliff - Yes, we have managed to find a "few" of those powder stashes. :)

@Bill - Yes, they are so much fun.

3/25
Warmup: Row 1000m; Burgner warmup; PVC snatch X5
Workout:
Deadlift 65, 75, 95, 115 X12
Walking lunges 10, 25, 25# X20 yds
Band assisted pull-ups (2 bands) X3X5 :kicking0:
OH press 45 X3X12
Push-ups X3X12
DB rows 40 X3X12
KB swings 35 X3X20

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thanks bill....:pepper: i try to get the most out of myself and any given day...

alden....gotta love finding those.....when i used to snowboard at whistler i loved going with friends that got loads of days in....they knew all the hidden places to go....

yesterday

in the morning....worked up to just below my openers for all 3 lifts....practice technique

then life chores for a couple of hours

then 1 1/2 hour bike ride with the wife and dogs....

then an hour massage to get the sticky bits moving...boy did i make her work at that

then a monster clam and mussle and scallop seafood feed and a couple wobbly pops

this morning a good breaky and off the to the meet

have a great day guys.....