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Old 09-09-2018, 06:04 PM   #13011
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Take it easy Bill..... Nice work Tim.
9.07.2018 Friday

Strict Press
10-8-6-4-2
*Build to your heaviest load at each set*
45-75lb

Accumulate 40 Dumbbell Bench Press
In any number of reps and sets, the only rule is the DB weight can NOT go down, only stay the same or go up...
Stayed at 20lb DB.

WOD:
Annie

50-40-30-20-10 Reps of
Double Under
Sit Ups
I doubled the SU, 9:30- not too bad considering its been a long time since I dd this one. Best is 9:08.
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Old 09-10-2018, 03:54 PM   #13012
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff guys! I feel ya on that right shoulder Tim!

WU:
400 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Alternating leg step ups on a 20" Stullups
10 Pullups
10 Box jumps, 20 in
10 Burpees (Yay! Burpees!!)
Burgner warm-up

WOD:
Start with a bar. Snatch every minute til you can't adding 10#. Then clean every minute adding 10 #. Then DL every minute adding 10# til you can't.

Snatch 45#-55#-65#-75#-85#-95#
Clean 105#-115#-125#-135#-145#-155#
DL 165#-175#-185#-195#-205#-215#-225#-235#-245#-255#-265#-275#-285#-295#-305#-315#-325#

My shoulder was the limiting factor in the snatches. The cleans and DLs were about where I was the last time I attempted this.

Evening:
1.14 mi dog walk
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Old 09-11-2018, 03:07 PM   #13013
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Alternating leg step ups, 20 inches
10 Pullups
10 20 inch box jumps
10 Burpees (Yay! Burpees!!)

WOD:
Split Jerks 1-1-1-1-1-1-1
45#(5)-65#(3)-75#(2)-95#(1)-115#(1)-135#(1)-140#(1)-145#(1)-150#(1)-155#(1)-160#(0)

Still trying to go beyond 155#.

Evening:
.82 mi dog walk
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Old 09-11-2018, 05:20 PM   #13014
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Four Sets:
Double Kettlebell Front Squats x 6 reps 35# KBs
45 seconds rest
Inverted Rows x 8 reps
45 seconds rest
Single-Arm Kettlebell Floor Press x 6 reps 44, 44, 53, 53#
45 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30 4.0
rest : 1:00
Work : 2:00 5.0
rest : 1:00
work: 1:30 6.0
rest : 1:00
work: 1:00 7.0
rest: 1:00
work: 0:45 8.0
rest 1:00
work: 0:30 9.0
rest: 1:00
work: 0:15 10.0
Short and sweet Air-dyne workout.
Now that was hard! I'm still a little nauseated.

6 Moves to Unlock Tight Hips (T-Nation Youtube Video) WFS
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Old 09-12-2018, 08:54 AM   #13015
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

9.10.2018 Monday

Every 90 Seconds for 8 sets 1 Clean and Jerk
Every 90 Seconds for 8 sets
1 Clean and Jerk
Got to 135lb

WOD:
20min. AMRAP:
Run 1 Lap
10 Pull-Ups
20 Push-Ups
30 Air Squats
I got 4 rounds in

9.11.2018 Tuesday
WU: Row 400M then 3 rounds
10 OVH Lunges with plate
10 PVC passthurs
10 presses with Bar.

5 x 5 Push Press

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes
75-105lb

WOD:
5 Rounds 12 Deadlift (225/155#) 12 Bar Facing Burpee

5 Rounds
12 Deadlift (225/155#)
12 Bar Facing Burpee
12:57 165lb on DL.
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Old 09-12-2018, 04:33 PM   #13016
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff Tim and Patrick!!

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Alternating leg step ups, 20 in
10 Pullups
10 20 inch box jumps
10 Burpees (Yay! Burpees!!)

WOD:
5 HSPUs
5 135# Cleans
10 HSPUs
10 115# Cleans
20 Ring Dips
20 95# CleansDips
40 Pushups
40 75# Cleans

16:02

I wanted to go heavier on this one, but I could feel my shoulder!

Evening:
1.14 dog walk
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Old 09-13-2018, 04:31 PM   #13017
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Four Sets:
One-Legged Romanian Deadlift x 6 reps 53#
45 seconds rest
Strict Ring Muscle Up x 2 reps
45 seconds rest
Side Plank x 30 seconds each side
45 seconds rest

B.
A short little sprint interval workout that keeps the intensity high.
Work: 2:30 4.0
rest : 1:00
Work : 2:00 5.0
rest : 1:00
work: 1:30 6.0
rest : 1:00
work: 1:00 7.0
rest: 1:00
work: 0:45 8.0
rest 1:00
work: 0:30 9.0
rest: 1:00
work: 0:15 10.0
Short and sweet Air-dyne workout.
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Old 09-15-2018, 01:01 PM   #13018
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Good Work Gents!!
9.14.2018 Friday

5 x 3 Bench Press
(5 sets):
Bench Press x 2-4 reps
95-135lb 3x 140lb 1x

WOD:
Nicole

AMRAP in 20 minutes
400 Meter Run
Max Pull-Ups
Score is total of unbroken Pull-Ups completed in all rounds.
I was able to RX this one
Ran 6x got 54 PU. Did 1st two sets strict. 10,8,10,8,10,7

9.15.2018 Saturday, Made a Saturday Session!!!
WU: AssaultBike 5Min. then some cool warm-up activiites as a group.

Bench Press Sets for 3
95-135, failed at 145lb
Deadlift sets of 6:
135, 185,205lb

WOD: 2Man Partner
100 DB Lunges 5 sets @ 20Ft
75 DB Snatch
300DU / 600SU SU for us.....
100 DB Lunges 5 sets @ 20Ft
75 DB Snatch

Couple of old guys took 18:15. Nice workout today!!!
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Old 09-15-2018, 01:10 PM   #13019
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Team- We are going to the Carolina's on Monday.... right into the Storm, hope it lets off some before we get there. Going to WEG World Equestrian Games, the Olympics for Horses. Our horse is a Vaulting horse and will be carrying a gal from South Africa, and a gal from Australia. Should be fun. And we get to see the Europeans do some horse Vaulting, for some reason they are the best in the world, like Soccer!!! Our daughter vaults but she did not qualify for the US team, Safe Travels to us!!!
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Old 09-16-2018, 07:42 AM   #13020
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff. Pretty good day. Sent a nice technical white problem.


Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

1 TGU each side 35, 44, 53, 62, 70#
5 rounds

15 kettlebell swings
5 goblet squats
5 push ups
10 rounds
13:33

SI Joint Exercises:
Standing Knee Flare
Banded Lateral Hip Push
Elevated Hip Drop/Raise
Banded Quadruped Kick
Hip Bridge Band Flare

Patrick-Sounds like a good time. Have fun!
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