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Old 03-11-2019, 09:18 AM   #13221
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Welcome into the group Helen! Glad to have you.
Patrick
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Old 03-11-2019, 03:43 PM   #13222
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.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 205#
Double Kettlebell Press 35# KBs
Supinated Grip Pull ups +10#

Echo Bike
For Time:
10 calories 0:38
20 calories 2:49
30 calories 5:53
20 calories 8:16
10 calories 9:52
Rest 1 minute between efforts.

1 strict ring muscle up
Deep squat hold
20 Flexbar Wrist Extensions
5 rounds

Welcome Helen!
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Old 03-11-2019, 04:36 PM   #13223
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Helen!! Welcome Back!! Great Job on the Open!!

Great Job guys!!

WU:
400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
4,3,2,1 Pull Ups
33 Burpees (Yay! Burpees!!)

WOD:
CrossFit Games Open 19.3 - Masters Scaled:
40 Single Arm Dumbbell Front Rack Walking Lunges, 20 lbs, 5 ft = 40 reps
50 Single Dumbbell Box Step Ups, 20 lbs, 20 in = 50 reps
50 Dumbbell Strict Press, 20 lbs = 50 reps
40 Bear Crawls, 5 ft = 32 reps

172 reps

Scaled it like a boss! The Box step-ups were the choke point on this one! I could feel my shoulders on the bear crawls. I NEED to do more of these!!

Evening:
1.14 mi dog walk
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Old 03-12-2019, 10:34 AM   #13224
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Good job on the Open Work-Out everyone. Ya Bill the box step-ups where tuff!! If I had to do 50lb DB lunges I might have made 2-3!!

3.11.2019 Monday
WU: 2 Rounds
Bike 400M
15 Cradle-Rocks
10 WB
10 DB Press / HSPU

Bench Press 5 sets of 5
95-115. got 135lb 2x

WOD:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders / 60 SU

13:49 First time I did a WOD with 70lb KB. It was not as bad as I thought.
scaled it due to SU
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Old 03-12-2019, 03:41 PM   #13225
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 Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2 TGUs each arm 35, 44, 53, 62, 70#
5 rounds

A little stretching. Not much time tonight. Turkish Get Ups are my go to when time is limited.
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Old 03-12-2019, 06:42 PM   #13226
Helen M Brennan
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Re: Over 50 Crossfitters Sign In

nice to have sort of reliable internet back!!!! and doubly nice to see familiar names still active still posting.

have had changes to life but now ( hopefully) able to turn focus back on myself a bit.

My box changed ownership..which led to a bit of an exodus ..traumatic to no longer be WODing with friends I have had for many years. Stayed first because they kept the midday group active and that is the only time I can get in ( 75min drive each way, and I cannot leave until my brother has been collected for his activities ) late afternoon does not fit well either. Really glad I stayed, new people, more members, enjoying the programming and loving that there is now a 2pm Saturday session which I attend and my brother has a personal one on one session ( he has intellectual and physical disabilities )he really enjoys being part of something based on ability rather than disability.

anyway the upshot is that although I sauntered into the box with a plan for 19.3 ( scaled and finish) I ended up RX and 88reps... really appreciated having been "encouraged" to be braver.

cheers

Helen
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Old 03-13-2019, 04:34 PM   #13227
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great Stuff Folks!!

Glad you were able to work out within the Box turmoil, Helen. We've lost our box, yet the base provides bumpers and gear for us CF diehards.

At Base Globo:
WU:

.1111111 mi walk
500 m row
1 min on the JacobsLadder, 99 Flights
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
10 Leg swings on each leg in both directions
10 TRX Face Pulls
10 Air Squats
10 Frog Holds
10 Push Ups
5,3,1,1 Pull Ups
33 Burpees (Yay! Burpees!!)

WOD:
5K run

Ran 2.36 mi in 30.01

I misread my 5K map. But the run felt good and I think I would have broken 40 min if I had completed the rest. But, dang, it felt good!
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Old 03-14-2019, 01:30 PM   #13228
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.12.2019 Tuesday

On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders / 80 SU for me.
35-40% of Max Ring Muscle-Ups or C2b Pull Ups / did 20 Sec hang holds.
Time remaining after each set is rest.

WOD:
"BeDTime"
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95
Not Scored

85Lb- only did 6 Hang Power Cleans. Good workout.
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Old 03-14-2019, 02:41 PM   #13229
Tim Babcock
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Re: Over 50 Crossfitters Sign In

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

2-3-5-2-3-5-2-3 Ladder
Double Kettlebell Front Squat 35, 44, 53#
Double Kettlebell Press 35, 35, 44#
Ab Wheel Roll Outs

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

Good luck on 19.4 everyone!
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Old 03-17-2019, 08:03 PM   #13230
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.15.2019

19.4 55+ RX
Official CrossFit Open 19.4

For Total Time:
3 Rounds:
10 Power Snatches (65/45)
12 Bar Facing Burpees

- Rest 3 Min -

3 Rounds:
10 Bar Chesr to Bar PU
12 Bar Facing Burpees
12 Minute Time Cap, Including the 3 minute rest

75 7:05 tie-breaker. Should have done better, but I have not done any pull-ups for about 2 months.... one of my strengths. Good to get 9 in though....
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