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Old 03-05-2017, 07:45 PM   #12171
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@Pat. Welcome back! Nice to have you back with us "mature participants." Regards the knee replacement... A friend of ours (65 years old) had a knee replacement this year and his comeback is amazing. He was a serious stud before his knee went south, having competed in the Leadville 100, skijouring in Leadville, CO, and a serious back country runner and hiker. As his knee deteriorated, he was less and less active. Nine weeks after his knee replacement this year, we climbed Handie's Peak, 14,058', in August and he was less than 20 minutes behind me to the top. We skied Copper Mountain, Vail and Keystone this week and he was in the moguls and ungroomed stuff with the rest of us. After seeing his recovery, I no longer fear a knee replacement when it comes time.

Yesterday was day 37 of skiing and over 600,000' feet of vertical for the season. We had wonderful powder days at Copper Mountain and Vail this week. Probably in the top 10 ski days I've had in my life... My guess is a combination of the snow quality and the improvement in my skiing due to lessons this year. We are skiing tomorrow on a powder day with one of our ski instructors; she is a great lady and loads of fun to ski with. I expect to be completely thrashed tomorrow at the end of the day.

Have been doing some lifting (upper body) throughout the ski season but nothing really of note. Just trying not to loose too much upper body strength during the ski season.
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Old 03-06-2017, 10:24 AM   #12172
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Thanks for the encouragement Alden.

170306 WOD

15 minutes treadmill
5 minute dynamic stretch
5 minutes static stretch

Strength: 5,3,1 Shoulder press: 105,135,155.

4 RFT: 15 Dips, 30 GHD sit ups, 400 meter run.
Scales: dips assisted, Sit ups to parallel, and spinning 400 meters.

15:32.
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Old 03-06-2017, 06:50 PM   #12173
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work guys! Went to the blood Dr today. He said I'm doing well thinks I do not need to see him until next year!!

WU:
1 mi run
10 10 SUs with a DU attempt (Got 4)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!)

WOD:
17.2
12 min AMRAP:
2 rounds:
50 ft DB Walking lunges with 20# DB
16 AbMat sit-ups
8 20#DB Cleans
Then 2 rounds:
50 ft DB Walking lunges with 20# DB
16 Jumping Chest to Bar Pullups
8 20# DB Cleans
Then back to the 1st set of 2 rounds and so on...

Got 5 rounds + Walking lunges + 6 AbMat sit-ups, 186 reps!
Scaled it like a boss!!

Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squats:
3 @ 210#
3 @ 245#
26 @ 275#
5x10 @ 150#
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Old 03-06-2017, 07:38 PM   #12174
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great news about the blood doc bill....alden 600,000 feet...great way to spend a winter.....pat....you are active enough...you will bounce back from it quickly...

today at the gym

1 rm green bands squating to a 16" box 295 lbs

front squat 8-8-8-8 135-185-205-215

walking lunge 3 x 20 12kg kb in each hand

frog stance dead lift 8-8-8-8 231-231-255-255

large green band good mornings 100
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Old 03-07-2017, 06:33 PM   #12175
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice stuff Cliff!! 100 Good Mornings!?!!

WU:
500 m row
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)
Burgner warmup

WOD:
For time:
200 m run
10 95# Snatches
400 m run
10 135# Cleans
800 m run
10 135# Cleans
400 m run
10 95# Snatches
200 m run

27:49

Evening:
1 mi dogwalk
10 Pullups
10 1.5 KBS
Bench presses:
3 @ 110#
3 @ 125#
20 @ 145#
5x10 @ 80#
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Old 03-08-2017, 09:47 AM   #12176
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Bill you are doing two WOD's per day. Are you now a master's competitor?

Today was a very busy day at the gym:

20 min. treadmill
5 minutes dynamic stretch
5 minutes static stretch

3X4 exercises for agility and coordination with light kettlebells.

Deadlifts: 55333111
(50 to 70),( 75 to 90), and (105 to 125) for the 1's. These were done with dumbbells.
Thought that my Fitbit would show lots of activity. Later found out the battery was dead.
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Old 03-08-2017, 06:51 PM   #12177
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Pat, That Fitbit story was funny! Been there, done that! I just started doing 5/3/1 in the evenings because the pounds (& my chemical numbers) were going in the wrong directions!

I could only compete in the scaled divisions!!

WU:
1 mi run
10 10 SUs with a DU attempt (got 4!)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
5 Box Jumps
10 Burpees (Yay! Burpees!)

WOD:
Dead Lift:
5-5-3-3-3-1-1-1-1
135#(5)-185#(5)-205#(3)-225#(3)-275#(3)-315#(1)-335#(1)-345#(0)-315#(1)

I was asked by this soldier doing DLs to critique his form and give him some tips! He was impressed when I was pulling over 300#. Not bad for an old guy!

Evening:
1 mi dogwalk
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Old 03-08-2017, 07:59 PM   #12178
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@Bill - Glad to hear your blood doc says you are good to go for a year. Good news indeed!

Day 40 of my ski season (and last day unless some crazy snow happens later this month or in April). 672k' of vertical for the season at seven different resorts. As much as I love skiing, I am ready to get back to the gym, mountain bike, dirt bike and street motorcycle. That is the tough part about Colorado; each morning you have to decide which of the fun things you like are you going to do that day.
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Old 03-09-2017, 06:48 PM   #12179
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Alden, Sounds like a tough life - but someone has to do it!! You had a great season!

WU:
10 10 SUs with a DU attempt (got 4)
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 4, 4 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Jerry:
1 mi run
2000 m row
1 mi run

33:40

My 5th Jerry and my slowest! I kept on thinking about Jan and Cliff's rowing marathons! The row did go slower than it should have...

Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
3 @ 225#
3 @ 255#
6 @ 290#
5x8 @ 160#
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Old 03-10-2017, 09:02 AM   #12180
Pat Quigley
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Re: Over 50 Crossfitters Sign In

17.3 whupped me. Did the men's 60+ scaled. Done after 3 rounds in 17.09. Form on the snatches fell apart and was seriously winded (I don't go beyond that any more). Looking forward to hearing more successful posts. Tough one.
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