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Old 05-31-2017, 08:41 PM   #12341
Cliff Miller
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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 in-A-Gadda-Da-Vida.....my music may be banned for life....

floor press 1 rm 185 lbs...plus 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
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Old 06-02-2017, 08:49 AM   #12342
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Cliff- Take it easy on the shoulder!!! Great work Gents. Keep it up!!!

06.01.2017

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:
4:05

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.
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Last edited by Patrick Tonge : 06-02-2017 at 09:09 AM.
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Old 06-02-2017, 08:59 PM   #12343
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work gents!

Fri 2June
Some overall warm-up

21-15-9
Db hammer curl 12kg db's
Push-ups
4:24min
Pullups , underhand grip:
6,6,6,6,6reps
Floor press with Kb's:
10/24kg
32kg: 6,6,6reps
10/24kg
Hanging from bar:
1min.
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Old 06-03-2017, 10:01 AM   #12344
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

6.02.2017 Friday

Skill:
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:
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
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Old 06-04-2017, 11:39 AM   #12345
Jan Hedman
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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...
30min.
Some steching afterwards.
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Old 06-05-2017, 06:32 PM   #12346
Bill Hoogsteden
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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!)

WU:
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!!)

WOD:
Grace
30 135# clean & jerks

14:11

Not my fastest time, but it was good to be in the box with the new lift platform floor!

Evening
1 mi dogwalk
10 pullups
10 1.5 Pood KBS
Back Squats:
3 @ 200#
3 @ 225#
10 @ 250#
5x10@ 140#
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Last edited by Bill Hoogsteden : 06-05-2017 at 08:12 PM.
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Old 06-05-2017, 08:58 PM   #12347
Cliff Miller
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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

tonight

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
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Old 06-06-2017, 09:55 AM   #12348
Patrick Tonge
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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

WOD:
"Angie"

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

29:02
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Old 06-06-2017, 08:05 PM   #12349
Patrick Tonge
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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 @
60%
75%
80%
85%
90%
95%
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

WOD
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!!
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Old 06-07-2017, 06:16 PM   #12350
Cliff Miller
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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 shed....it was 29 degree's and humid....

tonight

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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