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Old 08-04-2022, 08:19 AM   #14371
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

8.03.2022-Wednesday
WU:
Lite band work
2 rounds
bike 10cal
row 400m
10 air-squats
10 pass-thurs

Strength
Front Squats
6 @65%
6 @65%
5 @70%
5 @70%
4 @75%
4@75%
75-125lb

WOD: For Time
300 SU
20Cal Bike
20 DB Thrusters
Did it all wrong..... only supposed to due 1 round, I did 2 rounds in 20Min
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Old 08-04-2022, 05:56 PM   #14372
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work on that WOD Patrick! Even better that you did it twice!!

At Base Globo:
WU:
.2222222 mi Walk
1.36 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 112 feet
10 leg swings on each leg in both directions
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
75 Toes-to-bars
Bike, 2.5 mi

About 20 min

Evening:
20 Scap Pulls
11 Pull Ups
7 Close Grip Chin ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 235 lbs
3 Deadlifts @ 270 lbs
10 Deadlifts @ 300 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
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Old 08-06-2022, 06:09 PM   #14373
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups

5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
2 Shoulder Press @ 125 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
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Old 08-07-2022, 05:09 PM   #14374
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
12 Pull Ups
9 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ lbs
3 Back Squats @ 230 lbs
15 Back Squats @ 260 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
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Old 08-08-2022, 05:17 PM   #14375
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 110 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 165 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
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Old 08-09-2022, 01:03 PM   #14376
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

08.08.2022 Mon
WU:
Band work
Bile 10Cal
3 Rounds
10 lunges
3 pull-ups
10 air-squats
10 sit-ups

strength
Back Squat 2EMOM
5 @ 70%
5 @ 70%
4 @ 75%
4 @ 75%
3 @ 80%
3 @ 80%
95-145lb

WOD:
Ladder of Success
4-8-12-16-20-16-12-8-4 Reverse Lunges
2-4-6-8-10-8-6-4-2 C2B PULL-UPS
Did to 20 lunges with 45lb bar then no bar, strict pull-ups
14:28
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Old 08-09-2022, 04:27 PM   #14377
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, way to go on that Ladder of Success!!

50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
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Old 08-10-2022, 06:29 PM   #14378
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

At Base Globo:
WU:
.2222222 mi Walk
.5555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 102 feet
10 leg swings on each leg in both directions
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
10 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WU:
CrossFit Total
1 Back Squat @ 315 lbs
1 Shoulder Press @ 125 lbs
1 Deadlift @ 335 lbs

35 lbs less than my last attempt on October 2020. At least the DL felt good. Maybe I could've gone heavier.
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Old 08-11-2022, 12:44 PM   #14379
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill nice work on Cross-Fit total.

08/10/2022 Wed.
WU-
Bandwork
Bike 10Cal
3 Rounds
Row 300M
10 lunges
10 KB Swings
10 Pass-thrus

Strength- Deadlift Stop Triples
Release bar every move DL 3X for
135 - 215LB

WOD:
100822
AMRAP X 12
3 deadlifts
12 step-ups
48 SU
6 rounds +14 - Kept on moving
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Old 08-11-2022, 05:00 PM   #14380
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, thanks!! Great work on the DLs & that AMRAP! Very impressive!!

50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
20 Scap Pulls
11 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
1 Pull Up
5 Deadlifts @ 125 lbs
1 Pull Up
5 Deadlifts @ 160 lbs
1 Pull Up
5 Deadlifts @ 190 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
8 Deadlifts @ 160 lbs
1 Pull Up
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