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Old 09-15-2017, 04:35 PM   #12531
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

9.14.2017 Thursday
WU: 3 Rounds
40DU / 80SU
15 air-squats
10 Dips

Back Squat:
Build to a Heavy Single
then...
10reps @ 80% @105lb
1rep @ 95%
20reps @ 70% @85lb
1rep @ 90%
30reps @ 60% @65lb
*Base percentages off the Heavy Single*
*The goal is to perform each set unbroken*
*Rest b/t sets as needed*
This was alot of reps. I went easy since 2 weeks ago when I did 40 unbroken back squats, i've had an issue with my left Lat.

WOD:
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar

I got 9 rounds in..... rested round 7.
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Old 09-16-2017, 08:24 PM   #12532
Cliff Miller
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Location: Squamish  BC Canada
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Re: Over 50 Crossfitters Sign In

any know if bill is o.k. he has not posted here in a bit

pin press w/ red bands wednesday 3 rm 175 lb 10 lb pr

friday.....prep breakfast for 60 at they gym....we held a sextaphalon

run up the chief https://en.wikipedia.org/wiki/Stawamus_Chief (wfs)

dead lift

snatch

2000 m row

x fit games work out

10 k run

teams of six and winning was based on the world records on a percentage basis so that everybody was on a level playing field. it was a blast

i was on a team of over 55 the lady for us doing dead lift and scored 100 % because which ever federation our coach was using for world records none existed for her age and weight.

i got 7:47 for the row at :17 pr

quit drinking beer 16 days ago and am down 8 lbs since then as well.....getting a lot more done around the house cause since i stopped drinking beer i am not watching near as much football... weird...

keep up the great work guys...
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Old 09-16-2017, 08:27 PM   #12533
Cliff Miller
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Re: Over 50 Crossfitters Sign In

any know if bill is o.k. he has not posted here in a bit

pin press w/ red bands wednesday 3 rm 175 lb 10 lb pr

friday.....prep breakfast for 60 at they gym....we held a sextaphalon

run up the chief https://en.wikipedia.org/wiki/Stawamus_Chief (wfs)

dead lift

snatch

2000 m row

x fit games work out

10 k run

teams of six and winning was based on the world records for a given age and weight catagory on a percentage basis so that everybody was on a level playing field. it was a blast

i was on a team of over 55 dinosaurs. the lady that was doing the dead lift scored 100 % because which ever federation our coach was using for world records none existed for her age and weight. will find out tomorrow how the we did but on friday he said we had a pretty good chance of winning by using the percentage system.

i got 7:47 for the row at :17 pr

quit drinking beer 16 days ago and am down 8 lbs since then as well.....getting a lot more done around the house cause since i stopped drinking beer i am not watching near as much football... weird...

keep up the great work guys...
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Old 09-17-2017, 08:11 AM   #12534
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Haven't heard anything about Bill? I love his positive posts.
Cliff-It's amazing that you have lost 8 lbs by simply eliminating beer. Is the beer elimination a permanent thing or just to lose some weight? I currently only drink on the weekends. I enjoy it too much to do it daily. If I were smart I would only drink one day a week. Something to ponder.

Yesterday
Climbed at Hinckley with a lot of my close friends. 20 laps. Conditions were not great buy still a good time and workout.

Today
Three sets of:
Deadlift x 2 reps
Rest 45 seconds
Push-Ups x 25 reps
Rest 45 seconds
Reverse Lunges with DBs x 20
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.

1 strict ring muscle up (last rep w/8#)
20 wrist extensions on Flexbar
30" deep squat hold
5 rounds
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Old 09-17-2017, 02:30 PM   #12535
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

YA....Its been a couple of weeks now since we heard from Bill. Hope he's doing OK.

9.15.2017 Friday

WU: Run 400M then 3 rounds
10 PVC Pass-thrus
15 Air-squats
20 lunges

3 x 5 Strict Press 45lb, 55lb, 70lb- worked on form

1 x 1 1 Rep Max Split Jerk

Build to today’s heavy…
Split Jerk x 1 rep hit 115lb and quick while I was ahead.....

WOD:

Three rounds for time of:
25 Kettlebell swings (53/35) 35lb today
20 Wall ball shots, 30/20 pound ball 12lb WB
15 Chest to Bar Pull-ups / did rings rows and sets of 5 on each arm DB Row's

13:40
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Old Yesterday, 08:53 AM   #12536
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

9.18.2017 Monday

WU: Run 400M then 5min EMOM
10 strict press with PVC. 5 cleans w/wallball

Strength

Strict Press @65lb
5-5-5
Push Press @95lb
3-3-3-3-3
*Sets don't start until you are lifting around 80% of your best in each lift*

WOD:
15min. AMRAP:
40 WallBalls (20/14#) @10lb
30 Toe-2-Bar / K2E
20 Power Clean (135/95#) @75lb
10 Bar Muscle Ups / 5 ringrows & 5 Dips

I scaled this one big time as my shoulder is jus killing me.......1st time i've every used a 10lb WB
184 movements........
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Old Yesterday, 05:36 PM   #12537
Tim Babcock
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Re: Over 50 Crossfitters Sign In

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Three sets of:
Double KB Front Squats or Goblet Squats x 5 reps -35, 44, 53# kettlebells
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x 5 reps 10, 20, 30#
Rest 45 seconds
Ab Wheel Roll Outs x 15 reps
Rest 45 seconds
Double-Unders x 50 reps
Rest 45 seconds

B.
The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes. Tough.

1 strict ring muscle up
10 externally rotated band pull aparts
internal hip stretch
5 rounds

Felt pretty tired. Hot for mid September.
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