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Old 03-02-2017, 06:33 PM   #12161
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, YAY! BURPEES!!! Congrats on the 17.1 PR!! Yes, I believe I saw Mikko doing King Kong! As I said, he makes it look easy!! Good luck with the new gym. Sounds like fun!
Patrick, my son in SD sent me pictures of the ball park there. You building an ark?
Nice work guys!

1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Dead lifts:
5 @ 210#
5 @ 240#
10 @ 275#
5x8 @ 160#
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Old 03-03-2017, 09:16 AM   #12162
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.02.2017 Thursday

WU: Dyno-Bike 3Min then
3 Rounds
60SU
12 HR Push-ups
60SU
15 OVH Squats w/PVC
60 SU
15 Air-squats

Skill Practice- Lite day: PRE-OPEN DAY
worked on DU.....need to consistently practice these......

"Rowling" with a burpee penalty 10 rounds
Causally row 70-90m and put the handle down.
How ever many meters you are away from 100 do that many burpees.
Between cycles walk 25yds. w/one DB over-head the other DB Hanging, switch sides, go 25yds.

Nice easy day... I had to do 30 Burpees: worst was six, best was 0.
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Old 03-03-2017, 10:36 AM   #12163
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Hey people. Been a while. Maybe two years, a few urological surgeries, and a knee that is close to needing a replacement.
Did the scaled 17.1. Finished in 16+. That was the closest I could get it without a stop watch. doing crossfit at my local gym. Will do workouts 3-4X's per week. Off days rest or swimming once it get a little warmer. Oh, does working as assistant coach for 6 year old grandson in soccer count as exercise?
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Old 03-04-2017, 03:10 PM   #12164
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Hey Pat Q.- Will back in!!!. Yes- Coach a grandson (You like dog) counts!!
Best Patrick T.
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Old 03-04-2017, 03:24 PM   #12165
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.03.2017 Friday

Did 17.2 Masters Scaled 50-54 / 35lb DB
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 knee raised
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 PU-Chin over bar.
8 power cleans

I 118. Got into the 4th round, only managed to get 6 PU in. I spent almost 4Min. on my first set of 16PU. Was doing 3-4 at a time and had to rest too much. Did much better doing 1-2 PU at a time. I did get "NO-REP" on a couple of PU. Good work out...... legs and rear are sore the next day

3.04.2017 Saturday
WU: Run 400M then did various movements with the group:
High Knees, Butt-Kickers, side latterals each way, then a few sets of Bear crawls.

Hang Cleans
3@ 95, 3@ 115-2x
Lite Dead lift: 5@145lb.

WOD- 2Man Partner 18Min AMRAP Each man completes the cycle, then rest during your partners cycle.
8 Push-ups
Run 1 lap about 250M
12 Push-Press 65lb

Not sure how many we did but I got the gym owner as a partner and he keeps me moving!!! I need to "slow" down on the Push-Press and work on form. Can't afford to hurt my shoulders!!!!
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Old 03-04-2017, 05:50 PM   #12166
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

PAT QUIGLEY!! Welcome back!! Sounds like you've been through the ringer!! Great to hear from you! Awesome work on 17.1!! And I agree with Patrick,coaching the grandson counts!!

Patrick, Nice job on 17.2! And form is key!!

1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 KBS
Shoulder Press:
5 @ 85#
5 @ 100#
7 @ 110#
5x10 @ 65#
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Old 03-05-2017, 10:53 AM   #12167
Pat Quigley
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Re: Over 50 Crossfitters Sign In

thanks for the warm welcome back. Did 17-2 scaled for 60+ males. Finished in 6:44. My lunges suck with bum knee. Would have gotten most NR's at my old box. Enjoying this cycle of "fitness" before TKR. Have a great day.
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Old 03-05-2017, 11:37 AM   #12168
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Great work men, way to go!
.I'm passing the 17.2 lunges not good for my knees...
Hello Pat Q..i'm "new" here, i think my first post was on page 1200..
I have a bad knee arthrosis in my knees normal squats, deadlifts any bounce, jump or running is forbidden..
Have they injekted hyaluronic acid in your knees? Here in Finland one product is called Synvisc One and i'll have injected few times, really helps the stiffness and acking. Glukosamine and MSM powder helps also but for me Cissus (cissus guadrangularis) have been even better than both of those.

Friday-3 March
One arm bent over side lateral Db
6kg: 10,20reps
12kg (27lbs): 15,15,15,15reps
Kb floor press with Kb's:
20/12kg 20/24kg 10/32kg 11/32kg
Db alt upright row:
20/12kg x 2

Sat 4 March

"Superman" holds ->
Plank:
both few round slowly count to 15 with each

Kb swing -> lying on floor one arm Kb french press
Kb swing
15reps with:
8kg,16kg (one pood),24kg,32kg (2pood),32kg,24kg,16Kg
One arm Kb french press:
15reps/8kg kb x7

Nice sunny winterdays here this weekend, nice to be out walking with dog and be out with kids.
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Old 03-05-2017, 01:14 PM   #12169
Cliff Miller
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Re: Over 50 Crossfitters Sign In

welcome back pat....glad you are still at it

great work as usual guys

friday night...missed the gym to go see robert cray and band....great show...got home late which led to a messed up saturday though...oh well

today....smoking 5 pork butts and all the fixings for our new gym grand opening....even got a jar of cheese whiz to go with the butts

speed bench 9 x 3 105 red bands

rope push downs 6 x 4 20 kg

rogue grip seated row 8-8-8-8-8 75-95-105-11-125

decline camber bench bar row 10-10-10-10 85-95-105-115

80 boards of death 20@2, 20@3,20@4,20@ 5 55 lbs...just made it to the end
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Old 03-05-2017, 01:58 PM   #12170
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Hey Jan, I have done 4 rounds of the shot and use the same supplements. A total knee replacement is in my future. I am trying to extend this round of health before the surgery. Still do 1-2 minute squat holds as part of everyday warm up. Don't do squats and deadlifts with as much weight as I have. Good to hear from you. My lunges now would be counted as a non-rep is any box. I just do the best I can and move on,








Quote:
Originally Posted by Jan Hedman View Post
Great work men, way to go!
.I'm passing the 17.2 lunges not good for my knees...
Hello Pat Q..i'm "new" here, i think my first post was on page 1200..
I have a bad knee arthrosis in my knees normal squats, deadlifts any bounce, jump or running is forbidden..
Have they injekted hyaluronic acid in your knees? Here in Finland one product is called Synvisc One and i'll have injected few times, really helps the stiffness and acking. Glukosamine and MSM powder helps also but for me Cissus (cissus guadrangularis) have been even better than both of those.

Friday-3 March
One arm bent over side lateral Db
6kg: 10,20reps
12kg (27lbs): 15,15,15,15reps
Kb floor press with Kb's:
20/12kg 20/24kg 10/32kg 11/32kg
Db alt upright row:
20/12kg x 2

Sat 4 March

"Superman" holds ->
Plank:
both few round slowly count to 15 with each

Kb swing -> lying on floor one arm Kb french press
Kb swing
15reps with:
8kg,16kg (one pood),24kg,32kg (2pood),32kg,24kg,16Kg
One arm Kb french press:
15reps/8kg kb x7

Nice sunny winterdays here this weekend, nice to be out walking with dog and be out with kids.
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