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Old 11-14-2017, 06:23 PM   #12601
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

11.13.2017 Monday-
WU: Row 400m then
SU for 2Min. Group Stretching

10 x 1 Snatch Pull +Power Snatch

10 Sets:
1 Snatch Pull
+
1 Power Snatch
*Holding 80% for all sets 55-75lb failed 2x @ 85lb. tired.....

5 x 3 Snatch Grip Strict Press
5X3
Snatch Grip Strict Press
*This starts behind the neck @ 35lb.

WOD:
5 Rounds:
10 Dumbbell Push Press (Right Arm) (50/35#)
15 Pull-Ups
10 Dumbbell Push Press (Left Arm) (50/35#)
10 Pistols
If you do not have Pistols you can scale to air squats and do 20, or do a negative pistol to a crate, and then stand up.

4rds. in 17Min.
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Old 11-16-2017, 01:31 PM   #12602
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

11.14.2017 Wednesday
WU: Row 400M then 2Min SU & some DU practice
Group Stretching

10 x 1 Clean Complex
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Squat Clean + High Hang Squat Clean
*Sets 1-3 60-65%
*Sets 4-6 65-70%
*Sets 7-8 70-75%
*Sets 9-10 75-80%
95-125lb felt good.......

WOD:
21-15-9
Burpee Box Jump Overs (24/20")
Hang DB Power Clean & Jerk (50/35#) 20lb
Scaled it on the DB weight. 11:35
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Last edited by Patrick Tonge : 11-16-2017 at 02:54 PM.
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Old 11-16-2017, 05:14 PM   #12603
Tim Babcock
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Re: Over 50 Crossfitters Sign In

10 Goblet Squats 35, 44, 53#
strict grip pull ups 6, 8, 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Deadlift x 1 reps 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
45 seconds rest
One-armed KB Press x 3 reps each arm 35, 44, 44, 44, 44#
45 seconds rest

B.
15 kettlebell swings 44#
5 goblet squats
5 push ups
10 rounds
14:22

No extra credit tonight.
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Old 11-17-2017, 11:16 AM   #12604
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

11.16.2017 Thursday
WU: Row 500M then 8 Sled push's
Group Stretching

10 x 2 Back Squat e2mom
Back Squat:
20min. Clock:
Every 2min. perform...
2 Backsquats
*Try to hold 75-80% across all sets*
went lite: 125lb then 135Lb last 4 sets

WOD:
AMRAP 12:
50 Double Unders
15 GHD Sit Ups /30 Abmat
10 Shuttle Runs
SU 100 & 10 GHD 10 Abmat Situps 3rd's + 54
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Old 11-19-2017, 01:04 AM   #12605
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work Tim and Patrick!!

Sat 11 Nov:
Ciriut of:
-rubberband rear delt 15reps
-rubberband face pull 15reps
-jackknife 10reps
-ring rows 10reps
4 rounds

Kb swing -> pullup (underhand grip)
10/16kg - 1rep
10/24kg - 1rep
Then with 60sec rest between sets
6/32kg - 1rep/16kg xtra kb hanging from waist
6/32kg - 1/16kg
6/32kg - 1/16kg
6/32kg - 1/16kg
6/32kg - 1/16kg

Kb one arm press
5/8kg kb
5/8kg
5/8kg
5/8kg

Sun 12 Nov

Some streching and mobility mainly
Hanging from bar etc
Tried to learn do turkish sit up:
2,2reps
2/6kg db couple times
2/8kg kb couple times
1/12kg (ca 27lbs)db
2/12kg db
4/8kg kb
5/8kg kb

Mon 13 Nov:
C2row day:

5min - 1075m

5000m - 21:17min
New PR by accident felt ok so rowed with good feeling, had no plans of anything special, just row by the feeling. and afterwards i noted that i PRed my 5000m by some 30sec - felt young again

10min cooldown - 2206m
Some pulley pushdowns for tricep pump afterwards.

Wed 15 Nov:
Light day:
"empty" lying on floor leg extensions (knee rehab movment)
50,50,50,50,50reps
Kb tricep extension (both hands hold one kb) -> one arm kb floor press
20/8kg - 10/8kg
20/8kg - 10/16kg
20/16kg - 10/16kg
20/16kg -10/16kg
Hammer curls
10/12kg db's
10/12kg

Sat 18 Nov:

Bike 10min

Db flyes, cable delt work, db laterals for warmup.

I was thinking of doing a 12min amrap but messed with my clock
so the time did not start to go... after two lighter warm up rounds it was..
Romanian deadlift 1/140kg (308lbs)
Db clean 2/30kg db's (66lbs)
3dips/10kg xtraweight (22lbs)
4 toes to bar
I did for 6 rounds, don't know the time

Romanian dead's:
EMOM 2/140kg for 5 min
Db alt front raise:
10reps: 4,6,6,6kg db's
Few sets of bicep curl with EZbar.

Then at the evening to Marcus and Martinus consert to Helsinki Hartwall arena with my daughters - they love them... Actually it was a good consert even it is more of "teenage music". Ok musicians, good light show and full 13000people in the house...feel good and positive feeling consert

Marcus and Martinus are 15 yrs old twinbrothers from northern Norway, very, very popular all a round in the Scandinavia and Europe, (tell your kids to) check out...
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Old 11-19-2017, 09:18 AM   #12606
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Thanks Jan! My daughter is 20 now but I am well versed with teenage music (at least I was 5 years ago). Some of it is pretty decent.

Yesterday
Bouldered at Rock Mill with Jeff and Brad
Today
Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3-Ladders-Adds up to 25 reps for each exercise
KB Press
Strict Pull Up w/10#
Alternating Reverse Lunges (each leg) w/25# DBs

Air-Dyne 0.5 mile
Push Ups x 25 reps (2-3-5-2-3-5-2-3)
Double Unders x 25 reps
4 rounds
17:25

Extra Credit
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
1 strict ring muscle up
20 wrist extension w/Flexbar
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Old 11-20-2017, 02:22 PM   #12607
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Thanks for the insight Jan- All my kids are grown although I do have a 18yr. old daughter in the house. I'll ask her is she has heard of them

11.18.2017 Saturday- Functional movement......
Split firewood more then a Cord, loaded one truck load and stacked it. Hopefully my son takes the rest home!!
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Old Yesterday, 05:36 AM   #12608
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Mon 20 Nov:

Sit-ups
25,20,15 reps

21-15-9
Alternating Db upright row - knees to shoulders.
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Old Yesterday, 09:42 AM   #12609
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

11.20.2017 Monday
WU: Row 300M Then 2 Rounds
10 PVC Pass-Thrus
10 PVC OVH Squats
10 Cradle-Rocks
10 Push-ups

4 x 5 Strict Press - Worked only to 65lb.
Shoulder Press 4 x 5
Rest 3 min
work on lower body mobility between sets
Squat sit, foam roll, couch stretch, ankle stretch

WOD:
"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

She really worked my last nite.... took forever on the Pull-ups. Only got to 324 with 30Min. Time Cap.....
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