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Old 07-28-2017, 09:38 AM   #12451
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Have a great trip cruising the NewPort Cliff.
Nice work gents!!

7.27.2017 Thursday
WU: Run 400M then 3 rounds
5 Pull-up
10 Push-up
15 Air-squats

5 x 5 Push Press 2@75, 2@85, 1@95lb
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

WOD:
For time:
15 Deadlifts (225/155 lb) 135lb for me.
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

7:57... Just go!!!! Went lite on the DL to save my hip.
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Old 07-28-2017, 07:49 PM   #12452
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Everyone has been kick@$$ guys!! Safe travels Cliff! (Congrats on the pr!)

It's been a busy week & I haven't been able workout like I've wanted to!

WU:
500 m row
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3. 4. 5 Ring Pull Ups with a 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
3 RFT:
1200m run
20 L Pull ups
30 Hip extensions with a 25# plate

37:03

This was tougher than it seemed, especially the run! But it felt good to get back to the box!!

Evening:
1 mi Dog walk
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Old 07-30-2017, 08:22 AM   #12453
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Climbed at Hinckley with a good group. I did about 15 laps. Good summer conditions. Later, Lisa and I went for a walk. I worked in 3 uphill strides.

Today
10 Goblets Squats 35, 45, 53#
6 Strict Neutral Grip Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 62, 71, 71, 71, 71#
45 seconds rest
One Arm KB Floor Press x 5 reps each arm 35, 45, 45, 45, 45,#
45 seconds rest
Batwings x 10 reps 25# DBs
45 seconds rest

B.
10 min EMOM (Last round I did 2 cycles) I am enjoying kettlebell complexes.
Double KB Complex 35# KBs
1 Swing
1 Snatch
1 Clean
1 Seesaw Press
1 Front Squat

1 strict ring muscle up
20 band pull aparts
5 rounds on the 2 minutes.
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Old 07-31-2017, 09:22 AM   #12454
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

7.28.2017 Friday
WU: DynoBike 2Min then 3 rounds
5 Pullups
10 Push-ups
15 Air-squats

5 x 1 Snatch Complex started @ 65lb, got to 95lb

Snatch Complex:
2 Snatch Grip Deadlift
2 Snatch Pulls
1 Snatch (Squat or Power)
*Deadlifts and Pulls are not TnG. Set yourself every rep.*
X 5 Sets

WOD:
"G.I. Jane"
For time:
100 Burpee pull-ups

16:56.... Oh-boy- This one is Mental as much as Physical. I was at 90 at 15Min, You just have to keep "pushing thru it"

Sunday: Stacked a bunch of Firewood, jumped in the pool between wheel-barrel loads, sat for a few and enjoyed a few Capt. & Cokes. It was a good strategy since I didn't have either of my sons around to assist..
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Old 07-31-2017, 03:03 PM   #12455
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Patrick, 100 burpee pull-ups...uh though...
Tim, i do somewhat regularly KB floor presses, i think it's underrated exercise, very good, even not easy to do with kettlebells.

Thu 27 July
Only some Db curls and
Pushups at home, 5 rounds then out with our boat for the day..

Fri 28July
Kb swing:
8kg Kb : 10,20reps

Kb swing 15reps/16 kg Kb (1pood)-> Lying leg raise or situps 5reps
10rounds

Sun 30 July

Lying ring pullups -> Pushups
12,12,12reps -> 10,10,10reps
Pullups 5.5reps
Kb Squat HighPull
10/16kg Kb, 10/24kg (1,5pood)
Then EMOM
Kb SquatHighPull -> Pullup (underhand grip)
5/32kg (2pood) -> 2/8kg (ca 18lbs) xtra weight
5/32 kg ->2/8kg
5/32kg ->2/8kg
5/32kg ->2/8kg
5/32kg ->2/8kg
Then dropped the pullups out and did only those Kb SqHp for 10more minutes
Standing pullover with Kb
10,10,10/ 8kg Kb

Mon 31 July:

Bicykle to the gym

Assault Bike - 5min
Stiff leg/romanian Deads
10/60kg
Rope pushdowns 5/15kg, 5/30kg x2
Stiffleg/Romanian deads -> Dips
5,5/100kg (220lbs) -> 5,5reps
Then
21-15-9 of Stiffleg/romanian deadlifts with 100kg and Dips:
10:13min

C2row
5000m - 23:58min

Some streching and biked home.
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Old 07-31-2017, 06:44 PM   #12456
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff guys!! Patrick, YAY! BURPEES!!! Awesome job on GI Jane!!

WU:
800m run
10 10 SUs with a DU attempt (Got 6)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
1, 2, 3, 4, 5, 6 pull ups with a 30 sec rest between
10 Burpees (Yay! Burpees!!)

WOD:
5-5-5-5-5 Front Squats

95#(5)- 115#(5)-135#(5)-185#(5)-195#(5)

The last set was tough. I wanted to do at least body weight, but I was running out of time.

Evening:
1 mi dogwalk
10 Pull ups
1.5 Pood KBS
1.5 Pood Goblet Squat
Back Squat:
5 @ 195#
5 @ 230#
16 @ 260#
3x10 @ 150#
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Old 08-01-2017, 03:30 PM   #12457
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill- I knew you'd love the Burpees.....

7.31.2017 Monday
Run 400M

7 x 3 Back Squat Went lite: 2@95, 2@105, 2@115, 1@125

3 Back Squat
On the 2:00 Min
X 7 Sets

WOD:
"Helen"
3 Rounds:
400m Run
21 KettleBell Swings (53/35#)
12 Pull-Ups

13:26 I was able to RX this one.... almost talked myself out of that. Went well.
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Old 08-01-2017, 07:17 PM   #12458
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, !! Nice job on Helen!! Congrats on doing it Rx!!

WU:
1 mi run
10 10 SUs with a DU attempt (got 7)
10 leg swings on each leg in both directions
10 Air squats
5 Cossack Squats on each leg
10 Push Ups
1, 2, 3, 4, 5 Pull ups with a 30 sec rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warm Up

WOD:
Snatch 1-1-1-1-1-1-1
45#(3)-65#(2)-75#(1)-85#(1)-90#(1)-95#(1)-100#(1)-105#(1)-110#(1)-115#(1)-120#(f)-100#(1)

I tried to follow the suggestions on the Main site for this one, focusing on form and bringing the bar to full extension before jumping underneath. I wish I could've gotten 120#.

Evening:
1 mi Dogwalk
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Old 08-01-2017, 09:54 PM   #12459
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill- Way to go slow on the Snatch lift. My favorite lift, and in my opinion the tuffest. Good Work.
So every day in July was 96F or above, 1st time this has happened here in the Sacramento, CA area. 31 days 90F+ days. Plenty of 100F+ days too!!! Looks like we are in another 5+ day of 100F + days. We've had 22 so far this year. Record is 44 days in 1987 when I first moved here as a young 23 yr. old lad...

8.01.2017 Tuesday
WU: 2Min Dyno-Glyde Bike then 3 rounds
5 K2E
10 Pass-thrus
10 Push-ups
15 Airsquats

1 x 3 Push Press 75,85,95,115 1@135lb

Score Type:: Total Weight
Build to a heavy 3rep
*From Floor*

WOD:
3 Rounds:
30 Push Press (95/65#) 65 for 1 set, 45 for the last 2 sets
30 WallBalls (20/14#) Did Sit-ups instead

14:28
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Old 08-02-2017, 09:42 AM   #12460
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Patrick-It was really hot in Vegas when we went earlier this summer. Must be a really hot summer out west this year.

Jan-I like floor presses a lot. They work well when my shoulder is acting cranky.

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds

5 sets of:
Kettlebell Swings x 25-20-15-10-5/35-45-53-71-88#
60 seconds rest
Sloper Campus x 2
60 seconds rest
TGUs x 2 reps each arm 35, 45, 53, 62, 71#
60 seconds rest

The Original Deep 6 Plan 35# KB
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
3 rounds

20 band pull aparts
Floor Rolls (Down and Back) These made me quite nauseated.
30 second hang on pull up bar
5 rounds on the 2 minutes

I watched a really good documentary on Ido Portal last night. I recommend it.
It's called "Ido Portal-Just Move." I found it on the LondonReal website. There is profanity.
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