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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

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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