CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 02-06-2017, 09:49 PM   #12121
Patrick Tonge
Member Patrick Tonge is offline
 
Profile:
Join Date: Nov 2015
Location: El Dorado  CA
Posts: 346
Re: Over 50 Crossfitters Sign In

Alden- Sounds like the Skiing is going good!! Bill- Great WOD's your having!!

February 6, 2016 Monday
WU: Dyno-Bike 3Min Then
15 PVC OVH Squats
15 PVC Thursters
10 Pull-ups
25 Situps

Power Snatch:
3@45lb
3@55
3@65
3@75

Snatch Pulls
3@80lb

Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups

12:16- Need to get back to RX on this one by early summer.

Hip did OK, did not push it, used a 5lb training bar on the Thrusters and went easy on the Rower. Used a thinner green band on the PU. Starting to get back on the Pull-ups!! I just need to go slow and easy on my shoulders, I think the band work I do on my shoulders most everyday is helping. If you have shoulder problems I recommend looking into: https://crossoversymmetry.com/
__________________
M-53 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
  Reply With Quote
Old 02-07-2017, 06:15 PM   #12122
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,258
Re: Over 50 Crossfitters Sign In

Patrick, Way to go on Jackie! She and I had a SERIOUS runin in 2011! Cost me a stitch!

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, 5 Pullups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
Oly foot work practice

WOD:

Power Clean 3-3-3-3-3:
95#(3)-115#(3)-135#(3)-155#(1)-155#(2)

Front Squats 2-2-2-2-#:
135#(2)-155#(2)-185#(2)-205#(2)-225#(2)

Squat Clean 1-1-1-1-1:
95#(1)-115#(1)-135#(1)-155#(1)-155#(1)

I was not happy about the Power Cleans. But, the Front Squats and the Squat Cleans felt good. Though I could FEEL my knee!

Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 105#
5 @ 125#
21 @ 140#
5x10 @ 75#
__________________
Bill Hoogsteden (M/60/6'0"/212!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 02-08-2017, 01:12 PM   #12123
Patrick Tonge
Member Patrick Tonge is offline
 
Profile:
Join Date: Nov 2015
Location: El Dorado  CA
Posts: 346
Re: Over 50 Crossfitters Sign In

2/07/2017 Tuesady

WU: Dyno-Bike 4Min then
50 DU / 100 SU
30 Walking lunges
20 Situps
10 Push-up
5 Pull-up
50 DU / 100 SU

Row Conditioning I didn't go too hard.... avg. 56-57sec each round
2 sets of: 6x200m, :20 rest
Rest as needed between sets

Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
HSPU

4:59- Only did 105lb on DL and did DB Press instead of HSPU.
__________________
M-53 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
  Reply With Quote
Old 02-08-2017, 07:43 PM   #12124
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,258
Re: Over 50 Crossfitters Sign In

Patrick, Nice work on Diane! Good work also on those rows!

WU:
1 mi run
10 10 SUs with a DU attempt (got 7!)
10 Leg swings on each leg in both directions
10 Air squats
1, 2, 3, 4, 5 Pullups

WOD:
20 min AMRAP:

15 Burpees (Yay! Burpees!!)
20 65# Step ups, 20" box
25 65# Lunges
30 AbMat sit-ups
35 Hand Release Pushups
120 SUs

1 round + 15 Burpees (Yay! Burpees!!)+20 Step ups + 25 Lunges + 30 Sit Ups + 35 HRPUs

I got 32 more HRPUs on the 2nd round than I did almost 2 years ago!

Evening:
1 mi dogwalk
__________________
Bill Hoogsteden (M/60/6'0"/212!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 02-09-2017, 01:24 PM   #12125
Jan Hedman
Member Jan Hedman is offline
 
Jan Hedman's Avatar
 
Profile:
Join Date: Dec 2016
Location: Kirkkonummi  Finland
Posts: 102
Re: Over 50 Crossfitters Sign In

Good workouts gents! Great.

Mon 6 feb:
SquatHighPull -> One arm row with Kb

SqHP 10/16kg (one pood) -> Kb row 10/16kg
10reps: 16,24,32 kg x5 10reps: 16,24,32kg x5

50 Kb swings (15,20,15 reps) with 24kg kb (1,5pood)
One arm Kb lying on floor french press :
20/8kg,8/16kg 1negative rep/24kg, 20/8kg, 8/16kg, 1 neg/24kg

Wed 8 feb:
Bysy day had not much time.
At home:
Some ab work
Push ups: 5,10,15,15,20,20 reps

Thu 9 feb:
Full gym again, like last thursday..

Crosstrainer 15 min (158kcal)

Db snatch alternating 10 reps (5+5reps) :
12,5kg (27.5lbs), 17,5kg, 22,5kg (50lbs), 27,5kg
32,5kg (71,5lbs), 30kg, 20kg.

Hammer curls
4x15reps/12.5kg Db's.
  Reply With Quote
Old 02-09-2017, 06:52 PM   #12126
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,258
Re: Over 50 Crossfitters Sign In

Jan, We have to work hard to keep up with you! Awesome work there!

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

WOD:
21-18-15-12-9-6-3

115# Power Cleans
One-leg squat, right leg (Did progressions)
One-leg squat, left leg (Did progressions)

21:43

I was able to do the cleans as opposed to two years ago. My knees felt the last two days' WODs. I did the power cleans in subsets of 3. I was glad to at least be able to finish the WOD this time around.

I also got to impress one of the guys in the box telling them about Jan and Cliff's rowing marathons.


Evening:
1 mi dogwalk

10 Pullups

10 1.5 Pood KBS

Dead lift:
3 @ 220#
3 @ 250#
8 @ 280#
5x8 @ 155#
__________________
Bill Hoogsteden (M/60/6'0"/212!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 02-09-2017, 07:57 PM   #12127
Patrick Tonge
Member Patrick Tonge is offline
 
Profile:
Join Date: Nov 2015
Location: El Dorado  CA
Posts: 346
Re: Over 50 Crossfitters Sign In

2/08/2016 Wednesday
Good work Gents- Bill did you get 7 DU in a row or did you get 1 DU 7 times?? I can get 1DU at a time... can't seem to get 2,3,4,5,etc. although the other day I did get 2 in a row. DU are my goal in 2017

Did my Wed. Yoga work, still figuring it out. I like the breathing concepts and we did more balance and stretching. I was a little sore the next morning
__________________
M-53 / 6' / 165lb "dripping wet with rocks in my pockets" www.crossfitcameronpark.com
  Reply With Quote
Old 02-11-2017, 03:19 PM   #12128
Jan Hedman
Member Jan Hedman is offline
 
Jan Hedman's Avatar
 
Profile:
Join Date: Dec 2016
Location: Kirkkonummi  Finland
Posts: 102
Re: Over 50 Crossfitters Sign In

Thanks Bill
Today:

Bike 10min

Have you anyone done abs on a latpulldown machine?
Instead of a bar you put a rope, and sit backwards to the machine,
grab the rope and pull your hands to shoulders. Then breathe out like
as a "pilates-breathe" and tense abs and roll-lean forward so that elbows
touch the knees, then sloowly return back up and repeat. Great ab exercise.

Seated abs on pulldownmachine ->renegade row
Abs 10/30kg ->renegade row 10/10kg Db's
6/40kg -> 10/10kg
6/40kg (88lbs) -> 10/10kg (22lbs)
6/40kg -> 10/10kg

Stiffleg/Romanian deadlift
5/60kg (132lbs) 4/70kg 3/80kg 2/90kg(200lbs)
Then singels with:
100kg (220lbs),110kg, 120kg (264lbs). 130kg. 140kg (308lbs),
150kg, 160kg (353lbs), 170kg (375lbs), no lift-180kg (400lbs)
5/100kg

Bodyweight (95kg =209lbs) Dips
30sec rest between set, start from 2 reps and add always
2 reps/set until you cant't get anymore...
2,4,6,8,10,4reps
  Reply With Quote
Old 02-13-2017, 05:48 PM   #12129
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,258
Re: Over 50 Crossfitters Sign In

Patrick, Unfortunately, the later! My goal is to get to the point where I can do more DUs in a row!

Jan, I tried the pull downs kneeling and facing the machine. I haven't tried it the way you described. Nice work!

1+ mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Pood KBSs
Shoulder Press:
3 @ 90#
3 @ 100#
7 @ 115#
5x10 @ 65#
__________________
Bill Hoogsteden (M/60/6'0"/212!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 02-13-2017, 06:42 PM   #12130
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,258
Re: Over 50 Crossfitters Sign In

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

WOD:
6 RFT:
15 HSPUs
5 315# DLs

23:28

I did this one in 2014. It took me a little over 9 min. I was not able to keep my hands on the bar, which is why I was able to do it so fast. I checked my log and found that back then, I scaled to 225#!! No wonder it was easier! I felt better!

Evening:
1 mi dogwalk
10 Pullups
10 1.5 Pood KBSs
Back Squats:
5 @ 220#
3 @ 250#
23 @ 280#
5x10 @ 145#
__________________
Bill Hoogsteden (M/60/6'0"/212!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sign this guy up for CF John Tuitele Equipment 5 05-27-2014 06:16 PM
Roadside Sign ideas Jennie Yundt Running a CrossFit Facility 8 07-06-2008 04:00 PM
AF Equipment Newsletter Sign-up Jon Gilson Equipment 0 04-27-2007 11:36 AM
Is this a sign of supercompensation? Stephen Kichuk Fitness 4 02-01-2007 06:24 PM
CrossFit Ann Arbor's New Sign Douglas Chapman Running a CrossFit Facility 6 11-26-2006 04:22 PM


All times are GMT -7. The time now is 11:42 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.