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.

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

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.

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

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...

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

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!!

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.

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.....:mad:

Re: Over 50 Crossfitters Sign In
 

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

5 sets
Single-Leg Deadlift x 10 reps (5 each leg) 35, 44, 53, 62, 62#
45 seconds rest
Ab Roll Outs x 10 reps
45 seconds rest
DB Bench Press 40# DBs
45 seconds rest

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

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
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

Re: Over 50 Crossfitters Sign In
 

11.21.2017 Tuesday
WU: Run 400M then 2 Rounds
20 lunges
20 Cradle-Rocks... these hurt after yeterdays Sit-ups!!
10 Air-Squats

10 x 1 Clean and Jerk Complex
Power Clean + Squat Clean + Front Squat + Split Jerk
10 Sets building each :90
Started @ 75lb got to 115lb.

WOD:
21-15-9
Squat Clean 135/95
Ring Dips
13:09
scaled it. 75lb and used a bandk on Dips :-{

Re: Over 50 Crossfitters Sign In
 

Hoping you all had a wonderful Thanks-Giving Day!!
11.22.2017 Wednesday
WU: RUN 2 Laps
Group Stretching......

Strength
Skill Practice
12 emom
Min 1 Double/Triple Unders
Min 2 Toes 2 Bar
Min 3 Handstand/ Walk

Work up to a heavy Deadlift. Got to 235lb today.

WOD:
"Diane"
Score Type:: Total Time

21-15-9
Dead lifts,
Handstand Push Ups
DL@135lb, did DBPress@ 20lb. 6:26

Re: Over 50 Crossfitters Sign In
 

You too Patrick:)

10 Bulgarian Goat Bag Swings 44, 53, 62#
6 strict 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 25#
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 62#
45 seconds rest
Ring Rows x 10-8-6-4-2 reps
45 seconds rest

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
EMOM for 10 minutes w/44# KBs


Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
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 w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
 w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing the other

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Brad. Mary and her boyfriend tried bouldering too. Fun

Today
Warm up:
5 goblet squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
strict 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 25#
3 rounds

Started my workout and tweaked my back. Stopped. I will try to take a walk later in the day. Heating pad right now. Hopefully in a few days it will be better.

Re: Over 50 Crossfitters Sign In
 

Thu 23 Nov:

Lying leg raise -> st alt db press > ring row
25reps- 25/6kg db's - 12reps
25 - 25/6kg - 12reps
25 - 10/12kg - 12reps
25 - 10/12kg - 12reps

One arm Kb press:
5/16kg
5/24 kg (1.5pood)
5/24 kg
5/24 kg
3/24kg

Alternating db upright row
25/12kg

Fri 24 Nov:
Bike 5min
C2row
500m - 2:19

Romanian deadlift -> C2row 500m
( I have named this Ellen)
10/60 kg - 2:15min
10/100kg (220lbs) - 2:14
5/140kg (308lbs) - 2:12
5/140kg - 2:12
5/140kg - 2:18
5/140kg - 2:11

Pulldown 40kg two sets of 20reps.

Re: Over 50 Crossfitters Sign In
 

11.25.2017 Saturday
WU: Run 400M Hard!! Then group stretching

Single Thrusters: only did a few light weight

WOD: Partner WOD 28Min.
2Rounds
3Min Shoulder OVH
rest 2Min.
3Min Front Squats
rest 2Min
3Min Burpees over the Bar.

Re: Over 50 Crossfitters Sign In
 

Tim, hopefully your back is ok.
Mon 27 Nov:
Warm up exercisen and some mobility.
"Dogg pee", windmill etc

Db snatch
6kg db : 10,10reps
12kg db (ca27lbs)
120reps (short pause, max a minute, aft 85fth rep)

Push up:
10,20,25,10,15,15,15reps

Pullups (underhand grip, chest 2bar)
Ca 30sec rests:
2,2,2,2,2,2,2,2,2,2reps.

Felt good afterwards :)

Re: Over 50 Crossfitters Sign In
 

11.27.2017 Monday
WU: 2 Rounds
row 200M
80 SU
10 Cradle-rocks
80SU
5 Pull-ups
80 SU
10 Airsquats
80 SU
45Sec Handstand hold

10 x 3 Front Squat 10 x 3 Worked my sets @115lb
10sets X 3reps
Front Squat
Holding 85% or higher for all sets

WOD:
12min. AMRAP:
40 Double Unders 80 SU
20 Toe-2-Bar
10 Front Squat (135/95#) @85lb
2rds + 35... Not the best.

Re: Over 50 Crossfitters Sign In
 

10 Goblet Squats 35, 44, 53# (limited depth of squat using a box, still below parallel)
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

A.
3 sets of:
2 TGUs 35, 44, 53#
30 seconds rest
10 Bulgarian goat bag swings 35, 44, 53#
30 seconds rest
5 inverted ring rows
30 seconds rest

B.
Air-Dyne 0.5 mile
Push ups 21-15-9
Double Unders 42-30-18
3 rounds
9:18

Extra Credit
1 strict ring muscle up
5 Somersaults (forward rolls)
Deep Squat Hold
1 strict ring muscle up

5 Right shoulder rolls
Deep Squat Hold
1 strict ring muscle up

5 Left shoulder rolls
Deep Squat Hold
1 strict ring muscle up w/8#
3 Cartwheels facing one direction
Deep Squat Hold
1 strict ring muscle up

3 Cartwheels facing the other
Deep Squat Hold

Thanks Jan. Back felt much better. Kept all weight light.
Good work Guys! Keep getting after it!

Re: Over 50 Crossfitters Sign In
 

Tim- Glad to hear your back is doing better..... keep it light for a few days
11.28.2017 Tuesday
WU: Run 400M then 2 Rounds
10 PVC Passthrus
10 PVC OVH Squats
10 air-squats

3 x 1 3 position Snatch work
High Hang Snatch
3reps x 3sets
60-65%
*Unbroken Sets*

Below the Knee Snatch
(Not on floor)
2reps x 3sets
70-75%
*Unbroken Sets*

Snatch from Floor
1rep x 6sets
75-95%
worked Snatch from 65lb to 100lb, failed at 105lb

WOD:
50 Burpee Box Overs (24/20")
30 Hang Power Snatch (95/65#) 55lb for me.
10 Ring Muscle Ups / Scale M.U. to 10 Pull Ups and 10 Dips

13:18

Re: Over 50 Crossfitters Sign In
 

11.29.2017 Wednesday
WU: Dyno-Bike 3Min, group warm-up stretching

8 x 3 otm push press and rope climbs
OTM x 16min.
Even: 3 Push Press
Odd: 1-2 Legless Rope Climb
*Building up in load*
*Use at least 70% of best Push Press*
65-95 Push-Press, 1 rope climb per set

WOD:
4 Rounds:
20 GHD Sit-Ups / 30 Abmat
40 Walking Lunges
Run 2 Laps
20:20 - Lunges made my legs feel like rocks before each run. This one turned out being harder then I expected........:rofl:

Re: Over 50 Crossfitters Sign In
 

10 Goblet Squats 35 (limited depth of squat using a box, still below parallel)
6 strict grip pull ups
3 Arm Bars each arm 3
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
1 round

20 kettlebell swings 35, 44, 53, 53, 53#
2 TGUs each arm 35, 44, 53, 53, 53#
5 rounds

Not much time this evening to work out. I'm glad I was able to get something in.

Re: Over 50 Crossfitters Sign In
 

12.01.2017 Friday
WU: Row 200M then 2 rounds
40 SU
10 airsquats
40 SU
20 Sit-ups
40 SU
30 Sec Handstand hold

Bench Press
4 sets of 5
75-125lb

WOD:
3 Rounds:
20 Dumbbell Weighted Step Ups (20/14")(40/30) 25lb for me
15 Handstand Push-Ups / DB Press @ 20lb
30/25 Calorie Row

15:19

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems, four blue and one orange.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 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 dislocates
-10 face pulls 25#
3 rounds

KB Press 35#
Strict Neutral Grip Pull-up 15#
Kettlebell Deadlift 88#
2-3-5-2-3-5-2-3

KBS 44#
Goblet Squats 44#
Push ups
10-9-8-7-6-5-4-3-2-1
7:47

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up

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

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Hip Flexor Stretch

Re: Over 50 Crossfitters Sign In
 

One week without any training...lots of familythings to do...
My yearly goal of at least 150 workouts/year
was achieved today, so a good trainingyear again.

Mon 4Dec:
Warmupciriut
1Low incl alternate Dumbell bench press
12.5kg db's: 10,10,15,15reps
Rear kick machine
20reps /empty machine 20/15kg 20/25kg 20/25kg
Pulldown
40kg: 20,20,20,20reps

Practising snatch:
5/barbell 5/30kg 5/40kg 5/40kg 5/40kg
Barbell row (from stop at floor)
50kg : 5,5,5reps
T2b:
6,6,6reps
C2row:
15min - 3292m

Re: Over 50 Crossfitters Sign In
 

Nice Work Jan, Happy to hear you've hit one of your goals

12.02.2017 Saturday
WU: Run 400M then group stretching activities

12Min EMON 2 Thrusters
work 55lb to 105lb felt good about this effort

Partner WOD: Both people Run.....
Run 1200M
40 Pull-ups and 40 WallBalls
Run 800M
30 Pull-ups and 30 WallBalls
Run 400m
20 Pull-ups and 20 WallBalls

Re: Over 50 Crossfitters Sign In
 

12.04.2017 Monday
WU: Dyno-Bike 3min then 2 Rounds
5 Pull-up
10 Push-ups
15 Airsquats
20 Sit-ups

20 x 1 1rep every :30sec. 1 Power Clean
10min. Clock:
1rep every :30sec.
1 Power Clean
*Try to hold 70% or above* 75-115lb

WOD:
5 Rounds Total:
2min. Clock:
16/12 Calorie Bike (Sub Row)(32/24 on Gold bike)
In remaining time...
AMRAP:
"DT"
12 Deadlift (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
rest 2min. b/t rounds
*Pick up the next round where you left off*
*Score is total reps*
2rds+ 16 PushPress was tuff, used 105lb.

Re: Over 50 Crossfitters Sign In
 

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
6 strict pull ups (0, 10)
3 Arm Bars each arm 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 27.5#
2 rounds

1 TGU each arm 35, 44, 53, 62, 71#
20 kettlebell swings 35, 44, 53, 62, 71#
5 one-armed floor presses each arm 35, 44, 53, 62, 62#
5 supine ring rows
5 rounds

Another quick workout tonight.

Re: Over 50 Crossfitters Sign In
 

Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 30#
3 rounds

2-3-5-2-3-5-2-3
Kettlebell Swings 88#
Ab Roll Outs
Ring Dips

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
Sounds like a lot but it was very doable. Something to build on.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Reclining Hero Pose
1 strict ring muscle up

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

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Reclining Hero Pose

Re: Over 50 Crossfitters Sign In
 

Good work Tim and Patrick.

Familystuff continues (soon we have a new kitchen:pepper: )
but i took some short time today to do some pullups...
Pullups (underhand grip c2b)
1,2,3,4,5,6,7,8reps
Some streching.
Better than nothing :)

Re: Over 50 Crossfitters Sign In
 

Thank Jan! You too.

Yesterday
Bouldered at Rock Mill with Jeff and Brad.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Deadlift x 8 reps 88#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds
Alternating Dumbbell Reverse Lunge x 10 reps 2-25# DBs
Rest 45 seconds

For time:
2 mile Air-Dyne
immediately followed by…
Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats 40#
immediately followed by…
100 double unders
20:37

A little stretching to cool down.

Re: Over 50 Crossfitters Sign In
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

4 sets of:
Kettlebell Deadlift x 10 reps 88#
30 seconds rest
TGUs x 2 each arm 35, 44, 53, 62
30 seconds rest
One arm KB Floor Press x 5 reps each arm 35, 44, 53, 62
30 seconds rest

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
X2 on the odd minutes. (15 total rounds)

Extra Credit
1 strict ring muscle up
20 wrist extensions w/Flexbar

Re: Over 50 Crossfitters Sign In
 

Yesterday:
Bouldered at Rock Mill. Sent an orange I was working last week. Also sent a couple of new blues and a new orange. Worked out the moves to a nice white problem. Would love to send it.

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Single Leg Romanian Deadlift x 5 reps each leg 35, 44, 53, 62, 62#
45 seconds rest
One-armed Kettlebell Bench Press x 5 reps 35, 44, 53, 53, 53#
45 seconds rest
Ab Roll-Outs x 10 reps
45 seconds rest

Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 5.5
6 rounds next time.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
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

A couple of additional muscle ups.

Re: Over 50 Crossfitters Sign In
 

Good Work Guys- Been working alot in SF the past 2 weeks. Been tuff to post
Friday 12.16
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
135-175LB

WOD:
For Time:
27-21-15
Thrusters (95/65#)
4-3-2
Rope Climbs

Tuff one. 15:00 1 rope climb short. Thrusters @ 55lb.

12.16 Saturday
Death by Shoulder to over head.
I got to eight and then did a few more......

WOD:
5 rounds
400M run
10 Pull-up
20 Sit-us

20:50

Re: Over 50 Crossfitters Sign In
 

12.18.2017 Monday
WU: Dyno-Bike 3Min then various stretching with group

4 x 1 Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
125,145,155,175
!
1 x 3 In 10 min or less 3r max deadlift
3rep Deadlift
235lb
!
WOD:
For Time:
30 Deadlifts (135/95#)
30 Back Squats (135/95#)
Row 1,000m
9:15 worked with 95lb.

Re: Over 50 Crossfitters Sign In
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Double KB Deadlift 88#
Ring Dips
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
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

Worked out with my daughter tonight. She's home from college for a month.

Re: Over 50 Crossfitters Sign In
 

12.19.2017 Tuesday
Nice to have the kids home!! My son is home from college too, working out with for the next month should be fun.
WU: Row 300M then 2 rounds
10 push-ups
6 KB Swings
10 Situp

20 x 1 Power Clean + Jerk
10min. Clock:
Every :30sec. complete
1 Power Clean + Jerk
75-125LB

WOD:
"Nate"
20min. AMRAP:
2 Muscle Ups / Bar MU progession bar
4 Handstand Push-Ups / sit DB press for me @20lb
8 KettleBell Swings (70/53#)

12rds + 2

Re: Over 50 Crossfitters Sign In
 

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Romanian Deadlift x 10 reps 88# KB
30 seconds rest
KB Floor Press x 10 reps 35, 44, 44, 53, 53# KBs
30 seconds rest
Supine Ring Rows x 6 reps
30 seconds rest

Air-Dyne
7 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

10 strict ring muscle ups

Signed up for the free 10 day subscription to MWOD. Completed Day 1: Hip Hinge Archetype pt I
I will see if this will be useful to me before I spend money on it.

Good work on "Nate" Patrick! I may have to try that one again when I get my HSPUs back.

Re: Over 50 Crossfitters Sign In
 

Yesterday:
Bouldered at Rock Mill with Jeff, Brad, and Kent. Busy!

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Landmine Deadlifts 115#, 125#, 135# + 45# bar
Ring Dips
Ab Wheel Roll Outs
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
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

I also did a little foam rolling on abductors.

Happy Holidays!

Re: Over 50 Crossfitters Sign In
 

Yesterday
I needed a little exercise after eating a lot of cheesy potatoes yesterday.
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
You must cover 3.2km (2mi). If you don't make 3.2km you've failed the test.
No running. Walking only.
No holding the rails of the treadmill.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 61, 61#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 reps 35, 44, 53, 61, 61#
30 seconds rest
15’ rope ascent x 2
30 seconds rest

Air-Dyne
9 x (60s on 60s off)
18 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up (did last rep w/8#)
kneeling hero pose
10 pronators each arm
5 rounds

Finished up with one attempt at a strict bar muscle up. Attempt successful.