Re: Over 50 Crossfitters Sign In
 

Amen to that Tim!! Great stuff on the lifting & Echo bike!

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
3 Shoulder Press @ 100 lbs
9 Shoulder Press @ 115 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Wanted to to 10 on the 115...

Re: Over 50 Crossfitters Sign In
 

Speaking of the Echo Bike Bill, I signed up for the 50 calorie Echo Bike Challenge. Basically you see how fast you can burn 50 calories. I know I suck compared to most hard charging Crossfitters, but I thought it would be fun and plus you get a cool Rogue Challenge t-shirt. I tried it a few day ago and got 3:17. I will officially try it next Sunday. I hope to break 3 minutes. Embrace the suck!

Yesterday
Bouldered at Rock Mill with Kent.

Today (12/6/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

3 sets:
Goblet Squat x 8 reps
KB Floor Press x 8 reps
Neutral Grip Pull up x 8 reps

Rogue Echo Bike
10 calories :36
20 calories 2:48
30 calories 5:52
20 calories 8:16
10 calories 9:52
1 minute rest between efforts

Banded Hip Stretches
4 sets of 10 Reverse Hypers 90#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Tim, That's SO AWESOME! Best of luck!!

At the Base Globo:
.222222 mi walk
.555555 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
50+ SUs
10 Penguin Clap Jumps
10 high tap jumps
10 DUs
10 Scap Pulls
10 Pull ups
6 Close grip chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
Hang Squat Clean : 5-5-5-5-5:
5 Hang Squat Cleans @ 45 lbs
5 Hang Squat Cleans @ 55 lbs
5 Hang Squat Cleans @ 65 lbs
5 Hang Squat Cleans @ 75 lbs
5 Hang Squat Cleans @ 85 lbs
5 Hang Squat Cleans @ 95 lbs

Ar home:

1.52 mi dog walk
10 1.5 Pood KBS
5 Deadlifts @ 265 lbs
1 Pull up
3 Deadlifts @ 300 lbs
1 Pull up
6 Deadlifts @ 335 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up

Should have tried to get another DL!

Re: Over 50 Crossfitters Sign In
 

Thanks Bill. I'll give it my all.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 90#

Re: Over 50 Crossfitters Sign In
 

Way to Go Tim!!

1,86 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

Yesterday
3 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time)
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 90#
deep squat holds

Today 12/10/20
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Double KB Front Squat 35# KBs
Double KB Press 35, 44, 44# KBs
TRX Inverted Rows +45# plate on chest

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

1,86 mi dog walk
1.36 mi dog walk
50 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 140 lbs
1 Pull Up
5 Deadlifts @ 175 lbs
1 Pull Up
5 Deadlifts @ 210 lbs
1 Pull Up
8 Deadlifts @ 175 lbs
1 Pull Up
8 Deadlifts @ 175 lbs
1 Pull Up
8 Deadlifts @ 175 lbs
1 Pull Up

Re: Over 50 Crossfitters Sign In
 

1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Re: Over 50 Crossfitters Sign In
 

1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 135 lbs
5 Back Squats @ 165 lbs
5 Back Squats @ 170 lbs
5 Back Squats @ 205 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

Re: Over 50 Crossfitters Sign In
 

Good work Bill!

Yesterday
Bouldered at Rock Mill with Kent. High gravity day.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

Rogue Echo 50 Calorie Challenge
2:59
My goal was to break 3 minutes. Mission accomplished.

5 sets of:
Banded KB Romanian Deadlift x 10 reps 88#
30 seconds rest
DB Bench Press x 10 reps 40# DBs
30 seconds rest
Neutral Grip Pull Ups x 6 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups