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Old 08-03-2017, 11:36 AM   #12461
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Thu 3 Aug:

There is new "running stairs" built close to us.
Outside training with almos hole family...
I did:
Kb swings 15 reps -> walk up the stairs, some 140 steps
When up, 7pullups (underhand grip)
Then slowly downstairs and again...

First Kb swing with 16kg, then with 24kg kb
4rounds and one xtra 7pullups..
Really nice to workout outside.
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Old 08-03-2017, 07:27 PM   #12462
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice Patrick!! Heard you guys are hotter than Phoenix!
Jan, working out doors is awesome!
Tim, Thanks for the suggestion! I'm gonna check it out!

WU:
10 Leg swings on each leg in both directions
10 Air Squats
10 Burpees (Yay! Burpees!!)
1, 2, 3, 4, 5, 6 Pull ups

WOD:
3 RFT:
200m Farmers carry with 30# DBs
20 Deficit Push Ups
10 30# Push Presses

11:19

The farmer's Carry was tougher than I thought it would be!

Evening:
1 mi dogwalk
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Old 08-04-2017, 09:20 AM   #12463
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill. Did two new blues and one orange. Worked on a white. Close. Maybe tomorrow.

Today
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

A.
5 sets of:
Bulgarian Goat Bag Swings x 10 reps 53, 62, 71, 71, 88#
30-60 seconds rest
Push-ups x 10 reps (0, 10, 15, 20, 25# added)
30-60 seconds rest
Inverted Row x 10 reps
30 -60 seconds rest

B.
15 min EMOM 35 pound KBs
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats

20 band Pull Aparts
20 Flexbar
Walk on parallettes and 2x4
5 rounds on the 2 minutes
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Old 08-04-2017, 01:25 PM   #12464
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Yes, it has been Hot here, finally a "normal" summer, but no Bill, not like Phoenix. Been there many times. Phoenix is like putting your face right in front of a Hair blow dryer. Crazy Hot there!!

8.03.2017
WU: Dyno-Bike 2min then
10 Push-ups
15 Air-Squats

4 x 3 Bench Press and Sled Push

4 heavy sets of 3 Bench Press all sets @ 115lb
1 heavy sled push after each set Did 10-15 Situps instead.

WOD:
1 lap farmers carry 55/35 each hand
3 rounds of cindy
20 med ball over the shoulder 90/40
3 rounds of cindy
20 med ball over the shoulder
3 rounds of cindy
1 Lap Farmers carry

19:14. Used 53lb KB for farmers carry, Tough! 40-50 ball for OV Shoulder. 90lbs might do me in.......
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Old 08-04-2017, 06:29 PM   #12465
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff Tim and Patrick! I've been wanting to try to incorporate face pulls an pull aparts in my warm ups. Patrick, Phoenix may be hot, but it's a dry heat!!

WU:
400m run
5 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 air squats
10 Push ups
1,2,3,4 ring pull ups
10 Burpees (Yay! Burpees!!)
Burgener warm up

WOD:
Amanda (scaled)
9-7-5
Pull ups
Dips
95# snatch

7:09

Evening:
1 mi dogwalk
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Old 08-05-2017, 03:23 PM   #12466
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Camping with little or no internet. Today is the first day we've had enough signal to open the webpage.

7/29 KB C&P. 35# X5X(1-4). 100 reps. Walking lunges BW, 20, 30 X20 yards

7/31 Bike ride Lake San Cristobal. 16.3 miles; 941’ climbing.

8/1 KB C&P 35# X5X(1-3) 60 reps; KB snatch 35# X6:00 70 reps

8/2 Hike Williams Creek Trail. 4.34 miles; 1050’ elevation gain; max elevation 10,500’. KB swings 35# X2:00 (70 reps)

8/3 Mountain bike on Spring Creek Pass. 4.2 miles. Got weathered out (rain, hail, lightning and near freezing temps). 583’ climbing. Max elevation 11,203’

8/4 Dirt bike ride. Explore 788 and 790. 90 miles ride.

8/5 Hike the Rough Creek Trail. 6.4 miles, 1119’ climbing; max elevation 10145’
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Old 08-05-2017, 05:04 PM   #12467
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WOW Alden! That's what I call a camping trip!! Nice work!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
Deadlift:
5 @ 235#
5 @ 265#
7 @ 300 #
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Old 08-06-2017, 09:21 AM   #12468
Tim Babcock
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Re: Over 50 Crossfitters Sign In

I agree with Bill that's a heck of a camping trip. Sounds like a lot of fun.

Yesterday
Bouldered at Rock Mill. Finished the white I was working on on Thursday. First go. Sent a couple of orange problems as well. Fun day bouldering with Jeff and Brad.

Today
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:
Deadlift x 5 reps 135, 155, 175, 185, 205#
60 seconds rest
SeeSaw Kettlebell Press x 5 each arm 35# KBs
60 seconds rest
Double Unders x 25 reps
60 seconds rest

8 double cleans 35# KBs
5 front squats
3 push ups
2 renegade rows
1 minute plank
3 rounds
8:05

1 strict muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds
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Old 08-07-2017, 06:23 PM   #12469
Cliff Miller
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Re: Over 50 Crossfitters Sign In

wow you guys have been killing it better than ever

what a great 10 days

left saturday morning after getting the "balance" right on the '66 toddler trailer and '67 newport. who knew changing the balance point would have created the problems it did. had to leave the mountain bikes and cruiser bikes behind.

5 days and 4 nights at a b.c. forest service camp site. no hydro, internet, cell phones, gas motors on the lake or atv's or dirt bikes on the trails around the lake. it was about an hour and a half walk around the lake which we did both before breakfast and after dinner. it was in the mid to high thirty's each day so they were spent floating in rafts on the water.

the smoke from the fires up north were so bad on our way to our second stop we went through a town that you could see about 100 feet or so. weird place to be and see first hand.

4 days in sicamouse which is a town of 3,200 in the winter and 32,000 mid summer. everybody seems to have a bigger and better truck towing an equally bigger and better boat. we were asked to put the newport into the saturday parade so there was that.

tonight at the gym...just getting back into it

2000 m. sled drag 45lb

3 x 9 95 steel 65lbs chain bench press

200 large green band high bar good mornings
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Old 08-07-2017, 10:26 PM   #12470
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Sat 4 Aug:

Standing "rear delt" side lateral -> one arm Kb press
6kg db's. 20,20reps -> 8kg Kb: 5,5reps
12kg db's: 20,20,20 -> 16kg Kb 5,5, 24kg kb 5reps.

Kb floor press
20/12kg, 15/24kg 32kg:10,10,10reps

Mon 7 Aug:

Played some sort of hide and seen with kids on our yard...
I don't know the english word for it. Someone kicks the ball, he/she who search for first goes after the ball and the others go and hide somewhere, when "the searcher" has come with the ball to "home spot" (we usually) count to 20 and then he/she starts to look/search for the others. When you see someone you run to the ball and touch it and shout for example : -Dad's found. If someone gets to the ball before the person who is searching, he/she kicks the ball and everyone who has been found gets free and can go hide again. Otherwise that person who has been seen first is the "searcher" next round...
What do you call it in english??

After that i skipped the gym and did go for a bicykle-ride, about 55min, then when back home 55 knees to shoulders: 10,12,13,9,5,6reps.
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