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Old 11-13-2021, 06:18 PM   #14151
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 Chin ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
11 Bench Press @ 170 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
1.53 mi Dog walk
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Old 11-15-2021, 09:38 AM   #14152
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill...... 40 push-ups a day, interesting. I have a goal to stay above Dirt as long as Possible!! I few push-ups everyday won't hurt me.

11.12.2021 Friday
10 x 1 2E90 SECONDS Snatch-
WENT Real lite today 55-60Lbs

WOD:
Wile E. Coyote
3 Rounds for Time:

10 Power Snatch
10 Calorie Assault Bike
10 Toes to Bar
10 Calorie Row
-
L1: (75/55) | Hanging Knee Raises
L2: (95/65) | Choose Scale/RX
L3: (115/85) | As RX
-
You've entered a score of: 10:42 @ Scaled
Score Notes: L1 10 OVH squats 5 cal bike 5 T2B 10 cal row
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Old 11-15-2021, 04:46 PM   #14153
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, That's a good plan! Nice work on that Wile E. Coyote! (Don't let the RoadRunner get away! )

1 mi run
10 Leg Swings on each leg in both directions
10 Single Leg Jumps on each leg
20 Penguin Clap jumps
10 High Tap Jumps
50+ SUs
8 DUs
40 Push Ups
10 Pike Push Ups
27 Squat Work out
10 Scap Pulls
11 Pull Ups
7 Close Grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

20:00 AMRAP:
20 Medicine Ball Cleans, 14 lbs
60 Double Unders

1 round + 20 Medicine Ball Cleans + 17 Double Unders = 117 reps

I really wanted to do the DUs. No, actually I didn't want to do them, but I felt I had to get on my DUs.

Evening:
.7 mi Dog Walk (It was raining/snowing)
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Old 11-16-2021, 01:19 PM   #14154
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

11.15.2021 Mon
Warm-up
Bike 10 Cal
20 Push-ups
Lots of PVC Clean work

E2x20 Clean and Jerk
Every 2 Minutes for 20 Minutes, Perform:
1 Clean and Jerk
Beginning at 70% and build
75-125lb

WOD- More C&J...
“Grace”
For Time
30 Clean & Jerk (135/95#)“Grace”
For Time
30 Clean & Jerk (115/75#)“Grace”
For Time
30 Clean & Jerk (95/65#)
Have done 85 and 95Lb in the past did 85bl as lower back was bothering me
4:34 old 85lb PR was 4:52- GOT SOME improvement
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Old 11-16-2021, 05:51 PM   #14155
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

THREE rounds of "Grace"?!?!!? WOW! Great work Patrick! Watch the back! I pulled a back muscle in 1990 and STILL feel it today!! :O

1.21 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
16 Scap Pulls
10 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
13 Back Squats @ 265 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
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Old 11-17-2021, 01:32 PM   #14156
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill- Only 1 ROUND of Grace that's plenty!
11.16.2021- Tues
Warmup
Row 500M
20 Pushups
2 rounds
5 Ring rows
10 Air-squats
10 shoulder shrugs w/lite KB

3 Rounds (NFT):
50ft Suitcase Carry with Right Arm / 70lb KB
1-3 Ring Muscle-Ups / did 5 pull-up / 5 Ring Dips
50ft Suitcase Carry with Left Arm / 70lb KB
25ft Handstand Walk / wall walks
Rest 2 minutes

WOD:
Jimmy Neutron
3 Rounds for Time:
5 Ring Muscle-Ups / 5 pull-ups 5 Ring dips
20 Box Jumps (24/20)
20 Calorie Bike
12:47
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Old 11-17-2021, 06:12 PM   #14157
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Still, impressive time and improvement! Way to on that Suit Case Carry (70#!!) and that Jimmy Neutron WOD!

1.68 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
17 Scap Pulls
11 Pull Ups
5 Close Grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 160 lbs
11 Bench Press @ 180 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
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Old 11-18-2021, 06:32 PM   #14158
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

.7 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
20 Scap Pulls
11 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 215 lbs
3 Deadlifts @ 245 lbs
16 Deadlifts @ 270 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
8 Deadlifts @ 145 lbs
1 Pullup
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Old 11-19-2021, 06:01 PM   #14159
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.14 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
27 Squat workout
20 Scap Pulls
10 Pull Ups
6 Close Grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 95 lbs
11 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
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Old 11-22-2021, 12:28 PM   #14160
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

11.18.2021 Thurs
Warm-up
Bike 10 Cal
20 Push-ups
2 Rounds
5 Pull-ups
15 Air-aquats
10 rings rows

Push Press Doubles
E2MOM x 12
75-105Lb

WOD:
Horse Soldier
4 Intervals:

With a 2 minute running clock perform…
1 Lap Run
10 Pull-Ups
Max Reps S2O in remaining time

Rest 2 Minutes
L1: Row if needed | ring rows/banded | (75/55)
L2: As RX | (115/85)
L3: C2B | (155/105)
I liked this one:
95lb run 1 lap 7 pullups pet set 6-5-4-7 push press= 22 reps

11.19.2021- Friday
Warm-Up
Row 500M
30 Push-ups
2 Rounds
10 reverse lunges
10 PVC Air-squats
10 PVC Good mornings

Strength
Back Rack Reverse Lunge
E2MOM x 14

4 Back Rack Reverse Lunges
*Do NOT Slam Your Knee into the Floor* / (2 each leg)
75-125lb. left hip started bothering me...

WOD:
40oz
For Time:

40 Deadlifts
40 Front Squats
40 Power Cleans
40 Front Rack Reverse Lunges
L1: (45/35)
L2: (75/55)
L3: (95/65)
10:47 / 75lb 40-20-30-40 75 for 1st 10 lunges 45lb on last 30 Front Sq. got Tuff!!
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