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3.16.2017 Friday
did 18.4 Scaled Time cap: 9 min Men For time: 21 deadlifts, 135 lb. 21 HR push-ups 15 deadlifts, 135 lb. 15 HR push-ups 9 deadlifts, 135 lb. 9 HR push-ups 21 deadlifts, 185 lb. 50-ft. bear crawl 15 deadlifts, 185 lb. 50-ft. bear crawl 9 deadlifts, 185 lb. 50-ft. bear crawl Got 121 reps, my score keeper messedup and I ended up doing 125ft. of bear crawls!! I would have gotten a few more DL in @ 15-185lb!!!! I may try to do RX 18.4 on Sunday. If I get thru 21 225DL, I'll have fun with a few HSPU attempts!!! Thing is my left hip is killing me...... |
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Yesterday
Bouldered at Rock Mill with Jeff. Fun. Today 7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 7 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# Banded Cat Cow Bench Piriformis Couch with Lateral Bend Side Plank x 15 seconds 3 rounds A. Four sets of: Goblet Squats x 10 reps 53# Rest 45 seconds Supine Ring Rows x 10 reps Rest 45 seconds Plank from Elbows x 45 seconds w/ 50# sandbag on back Rest 45 seconds B. For time: 30 Kettlebell Swings 53# 50 Double Unders 24 Kettlebell Swings 50 Double Unders 18 Kettlebell Swings 50 Double Unders 8:00 Haven't felt myself lately. Work has been super stressful (I'm a teacher). My passion for what I love isn't as strong as it used to be. I seem to be preoccupied with my work situation. I'm also a little depressed. I'm thinking I might go see the doctor and get a physical. Get some blood work done and check for various levels on things. Has anyone else gone through a similar experience? I usually very resilient to life's challenges but this year is getting me down. |
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Did 18.4 RX today. Only got 21 DL @ 225lb. I just could get even 1 HSPU and I've done one before.... Did better on the DL then I thought I would.
Tim- Good Idea to go to the DOC and get things checked out. I never went to the Doc., when I hit 50 I've tried to get a Physical every year. I'm 54, and also have found "work" is not the same after 36 years of IT work. I have a new boss, that I don't match up well with. I know thats a big part of my problem. But, I realize I am changing.......I don't like going to work every day. I'd like to quit and do contract work, so I could take breaks in between gigs. The good thing here Tim, is you see it and realize you need to look in the Mirror and figure things out. Patrick |
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Nice WOD Patrick!! Sometimes you gotta take it easy!
[B]17 Mar:[/B] [I]Another orbit around the sun completed. I feel great, humble, and grateful![/I] 61 Burpees [I](A decent WOD by it self! They actually didn't feel bad. I wish I timed myself :D Yay! Burpees!!)[/I] 1 mi dogwalk [B]18 Mar:[/B] 90 min Cemetery walk 1 Dogwalk 10 Push ups 10 1.5 KBS Shoulder Press: 5 @ 110# 3 @ 125# 1 @ 140# |
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Tim, Hope you are feeling better. Though by your WODs, it doesn't look like you're not feeling your self.
Patrick, Awesome job on 18.4, both scaled and Rx! [B]WU:[/B] 1 mi run 10 Single leg jumps on each leg 10 Penguin clap jumps 50 SUs DU attempts 10 Leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Push ups 1, 2, 3, 4, 5, 6 Pull ups with a 30 second rest between sets 10 Burpees (Yay! Burpees!!) 10 Anti Presses on each side [B]WOD:[/B] 18.4: 21-15-9 reps 225# DL HSPUs Then 21-15-9 315# DLs With 50 foot Handstand walk 9 min time cap 8:51 [I]This was a slow Diane. I tried to split up the DLs 7-7-7, 5-5-5, and 3-3-3. It didn't work out that way. :shrug: I really wanted to get some 315s in. [/I] [B]Cash out:[/B] 315# DL [B]Evening:[/B] 1 mi dogwalk 10 Pull ups 10 1.5 Pood KBS 10 1.5 Pood Goblet squats Back squats: 5 @ 140# 5 @ 175# 5 @ 210# 3x10 @ 175# |
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Mon 19 March
We have had a stomach-flu in our family, 5 of 6 got it:mad: I decided to skip the hole 18.4 but my wife encouraged me to go and do at least something..even feeling still weak. So i did go and thought i do few deadlifts with that 225lbs Some warmup, some curls and tri presses, light romanian deads. Then 225lbs on the bar and rep,rep rep...nonstop to 21 and thought, now i go home. Before i did go i still watched the video and noticed, only 20 reps. So i did a second set to do those 21 reps full. Tim, like Bill said it looks from your workouts your ok. Teachers job is not an easy one, i respect the teachers :notworth: If you check some bloodtests, i would ask for vitamin-D and testostereone level. How much sunlight do you have over there, are you eating xtra vit-D? I consume at winter time (like many i know who trains regulary) a 100uq a day for some 5 days/week, at least 50uq. It really is a psych-med for lots of people, for me too. Pine pollen, fenugreek, mucuna puriens powder are good natrulal testo-boost giving energy and good mood. If i feel "overtrained" (mood down, irritated, sleep bad) or so, for several days in a row, i buy a bottle of pine pollen powder, or mucuna powder and consume it and it usually works fine. I belive in those. Hopefully you feel yourself soon again! |
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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds Five sets of: Hex bar Deadlift x 3 reps 205# Rest 60 seconds One-armed Kettlebell Floor Press x 5 reps each arm 44, 53, 53, 62, 62# Rest 60 seconds Ab Wheel Roll Outs x 10 reps Rest 60 seconds 5 rounds of: Kettlebell Swings x 12 reps 53# Kettlebell Push Press x 9 reps 35# KBs Burpees x 6 reps 11:28 1 strict ring muscle up 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds Thanks guys for the kind and wise words. I am definitely getting blood work done to for vitamin D levels and testosterone levels. Sun levels are pretty low in Ohio during the winter. So vitamin D levels might be low even though I do take a vitamin D supplement. It helps to be able to discuss this matter with men my age. |
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Jan, Hope you and your family are feeling better. The flu has been something else. That was a valiant effort on the 225# DLs!
Tim, you can say that again about winter in Ohio. I was walking around in a T-shirt on Sunday and now they are predicting snow tomorrow! Welcome to spring!! Great WOD! [B]WU:[/B] 800 m run 10 Single leg jumps on each leg 10 Penguin clap jumps 50 SUs DU attempts 10 Leg swings on each leg in both directions 10 Air squats 10 Frog holds 1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 7 min AMRAP: 15 cal row 15 push ups 3 Rounds + 15 cal row + 2 push ups [I]I was hoping to get at least 4 rounds. It was not to be. :shrug: It took me about a minute to get the 1st row done. And my back was feeling the push ups, thanks 18.4![/I] |
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Wow Jan- Hoping your family is doing better!!
3.20.2018 Monday Every 3 minutes, for 15 minutes (5 sets): Bench Press x 5 reps- Worked to 125lb WOD: In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of: Station 1 – 500 Meter Row Station 2 – 20 Chest-to-Bar Pull-Ups Station 3 – Rest 3.21.2018 Tuesday WU:2 Rounds DynoBike 400M 10 Cradle-rocks 10 bear-crawls 10 push-ups 5 pull-ups 1 x 1 Pause Front Squat Heavy Single Pause Front Squat Heavy Single worked to 165lb WOD: Score Type:: Not Scored 4 Rounds, On the 4:00: 10 Thrusters (95/65) @75lb 15/12 Calorie Bike 8 Burpees This one had me working!!! Thrusters to the Bike!! |
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Thanks folks, we're okay now :)
Wed 21 March: Easy cardio day: C2row 30min - 6213m Ghd situps 10,10,10reps Core press 5,5,5,5reps (count to two at top) SkiErg 5min - 1056m |
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Thu 22 March
Alt Db upright row -> RingRows 15/6kg -> 10reps 15/12kg Db's -> 10reps 15/12kg -> 10reps 15/12kg -> 10reps Hammer curl -> Lying on floor Db tricep press 10/12kg - 10/12kg 10/12kg - 10/12kg 10/12kg - 10/12kg Thruster with partial squat and one dumbell, holding from the ends as Tim suggested. Good way to do it :) 12 kg db 3sets of 10reps Some streching. |
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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds TGUs x 2 reps each arm 35, 44, 53, 62, 70# 60 seconds Kettlebell Swings x 20 reps 53# 60 seconds Strict Pull Ups x 3 -20, 25, 30, 35, 40# 60 seconds 5 rounds 10 Push ups 15 Air Squats 5 rounds 4:43 Doctor's appointment tomorrow. |
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Awesome stuff guys!! Jan, glad you and yours are feeling better! Tim, good luck at the Doctor's!
11.6, 13.5 or 14.2! Which will it be? 1 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 Pull ups 10 1.5 Pood KBS Deadlifts: 5 @ 150# 5 @ 190# 5 @ 230# 3x8 @ 190# |
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3.22.2018 Thursday
Looks like 11.6 is it for 18.5 Today I row'd 400M Did some lunges then practiced my C2B Pull-ups, Worked on Thrusters, got 1 rep @ 125lb, new PR. Thrusters @100lb will be tuff for me. Going to give 18.5 a go at RX tomorrow |
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Patrick, Congrats on the Thruster PR!!
Jan, Glad to hear you and your family are doing better! [B]WU:[/B] 800 m run 10 Single leg jumps on each leg 10 Penguin clap jumps 50 SUs DU attempts 10 Leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Push ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 18.5 7 min AMRAP: (Masters Rx) 3 Thrusters 3 Pull ups 6 Thrusters 6 Pull ups 9 Thrusters 9 Pull ups 12 Thrusters 12 Pull ups 15 Thrusters 15 Pull ups ... 65# [I]Made it to the 5th round and did the Thrusters and 7 Pull ups, 82 reps! I LOVE being in the old Masters division! :rofl: [/I] [B]Evening:[/B] 1 mi dogwalk |
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Bill Awesome job on 18.5!!! They won't let me in the 55+ Masters division, 6mo short :-{ Great Work ALL!!!
3.23.2018 Friday Did 18.5 RX I got 39 which I'm happy with. 100lb Thrusters are tuff for me!! I have to do a few rounds heavier prior to the go to make 100lb "fee" better. C2B I was able to do a few "kipping" then I think the thursters got me more tired then I thought, I had to do STRICK C2B!! Crazy!! Lucky for me I can do them STRICT. Hit another thruster PR Thursday nite 125lb. Next year I'll be in Masters, no more fighting myself about doing scaled or trying RX 3.24.2018 Saturday Group stretch then 2 rounds 10 Pushups 15 AirSquats 8 T2B Partner WOD: 1 Lap Farmer carry w/KB 40 DB/KB Press @ 30lb Dyno-Bike 80 Cal. 60 Lunges w/35lb KB Row 80 Cal. 80 KB Dead Lift w/35lb KB 1 Lap Farmer carry w/KB 22:10 The bike was the tuffest part!! |
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Good work gents! Awsome!
Sun 25 March C2 row 15 min - 3317m Pulldowns, rubberband work som presses and thrusters for warmup 18.5 Thrusters and pullup... With bad knees and slightly tight shoulder this was nothing to enjoy... Actually i think this was the first time ever i did a thruster from deep squat position. My plan and belive was that i'll Rx, and i'll do the 3s and 6s and 9s, anything beyond that is a plus...i did those + 7thrusters = 43reps My son was with me (he turns 15 tomorrow)..when the time run out and i finished, i sat down and first thought's..i said to him...bad condition, should have to be able to do more...he answered... : - huh dad...with your knees..and your tight shoulder...how many do you think you're brother would have done? : - i said, not even one thruster. Jeah, my son said.. you are though man dad... Guess how good that sounded :pepper: My first Open. My goal was to be abel to do every workout, at least to some point...so it was ok. And to do at least one workout Rx. I actually did 3 workouts Rx, even because the stomach flu we had i did the 18.4 only the first deadlift, if i would have been normal i'll probably would have done 18.4 scaled. So goal accomplished - happy man :) |
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Had a nice weekend with friends and the wife. We stayed in a cabin near Hocking Hills.
10 Swings 35, 44, 53, 62, 70# 1+1 Get Up 35, 44, 53, 62, 70# 10 Push Ups X5 10 Swings 53# 1 strict ring muscle up 10 Push Ups X5 Did an additional strict ring muscle up and a strict bar muscle up. Slowly moved through each exercise and rounds focusing on form. I hope everyone is well and recovering from The Open. Although I no longer participate in The Open I am definitely a fan. I enjoy watching the Open, Regionals, and finally the Games. Amazing athletes and effort. Great job guys! |
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Patrick, 100# thrusters are brutal! Great job on 18.5!!!
Jan, What your son said to you was AWESOME!! I LOVE hearing stuff like that!!! Tim, Hoking Hills is beautiful! I need to get out there more often! Nice jobs on the MUs! 1 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 Pull ups 10 1.5 Pood KBS Shoulder Press: 5 @ 60# 5 @ 75# 5 @ 85# 5 @ 90# 3x10 @ 75# |
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Mon 26 March:
C2row 10min - 2254m Lying barb french press - Bicep curl 15/20kg - 10/20kg 15/30kg - 10/30kg 10/40kg - 5/40kg x 6rounds Alt db snatch - core press 10(5+5)/15kg - 5reps (hold for count to two) 10/25kg - 5reps 10/25kg - 5reps 10/25kg - 5reps C2row 20min - 4085m |
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Nice WOD Jan! Especially those end cap rows!
[B]WU:[/B] 1mi run 10 Single leg jumps on each leg 10 Penguin clap jumps 50 SUs DU attempts 10 Leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Push ups 1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets 10 Burpees (Yay! Burpees!!) 10 Anti press on each side Burgner warmup [B]WOD:[/B] Hang Snatch: 3-3-3-3-3 45#(3)-65#(3)-75#(3)-95#(3) PR! :pepper:-105#(0)-75#(3) [I]I could feel my shoulder on this one [/I][B]Evening:[/B] 1 mi dogwalk 100 blue band pull a parts |
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7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Hex-Bar Deadlift x 5 reps 205# 30-60 seconds Inverted Rows x 6 reps 30-60 seconds Ab Roll Outs x 10 reps 30-60 seconds 5 rounds B. Complete as many rounds and reps as possible in 8 minutes of: 5 Double Kettlebell Presses 35# KBs 10 Push-Ups 20 Kettlebell Swings 53# 4 rounds 1 strict ring muscle up 20 Flexbar Wrist Extensions Deep Squat Hold 5 rounds |
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3.26.2018 Monday
Deadlift 10-8-6-4-2 worked to 265lb Back Squat 10-8-6-4-2 worked to135lb *Building up in load* *Starting around 50% of your best for each lift* WOD: 3 Rounds 90 Second Double Under Practice 15 Push Presses (95/65 lbs) 15 Back Squats (95/65 lbs) 400 Meter Run 19:58 95lb Push Press was tuff for me, row'd instead of run 3.27.2018 Tuesday WU: Run 400M then 2 rounds 10 PVC Path-thrus 10 OVH Squats w/PVC 5 Burpees 7 Strict pull-ups High Hang Squat Snatch 3reps x 3sets Squat Snatch (Mid Thigh) 2reps x 3sets Squat Snatch (Floor) 1rep x 5sets worked 65-90lb WOD: 45 Box Jump Overs (20") 15 Muscle Up Transitions 30 Dumbbell Box Overs (30/20#) (20") 12 Muscle Up Transitions 15 Burpee Dumbbell Box Overs (30/20#) (20") 9 Muscle Up Transitions 18:40 30lb DB made this tuff |
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3.29.2018 Thursday
WU: 3 Rounds Row 10 Cal 10 Push-ups 10 Ring Rows 4 x 8 Db Bench and Db Row 4 Sets of 8-12 reps of each DB Bench Press @ 30lb DB Row @ 40lb WOD: AMRAP 16 minute emom Min 1 Bike 15/12 Cal Min 2 12/10 Burpee Pull Ups Min 3 12 D Ball Cleans 90/60 Min 4 (3) Rope Climbs Got 102 reps. Was only able to do 1 Rope climb each round :mad: |
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Yesterday
Bouldered at Rock Mill with Norm. Today A. Three rounds for time: 0.5 mile Air-Dyne 21 Kettlebell Swings 53# 12 Burpees 10:43 Rest until relatively recovered, and then… B. Three sets of: Single-Leg Deadlift x 6 reps each leg 50# sandbag Rest 30-60 seconds Barbell Glute Bridges x 8 reps 80# Rest 30-60 seconds Side Plank x 45 seconds each side Rest 30-60 seconds 1 strict ring muscle up (last one w/8# medicine ball) 10 pronators each arm deep squats stretch w/15# plate 5 rounds |
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Good Work Gents, Tim- nice work on the MU, weighted even!!
3.30.2018 Friday WU: Row 400M then 2 rounds 10 Situps 10 Lunges 10 airsquats 5 x 3 Deadlift build to a heavy 3-rep Deadlift worked 185 to 275lb. didnt think I'd hit that weight today :pepper: WOD: 3 Rounds: 40 Weighted Ab-Mat Sit-Ups (10lb iron plate) 30 (steps) Overhead Walking Lunges (45/25#) (Plate) 35lb for me 20 Burpee to Plate 19:46 |
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Bouldered with Jeff, Norm, and others at Rock Mill. Fun.
Later this evening... 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 2 miles. If you don't make 2 miles you've failed the test. No running. Walking only. Weight vest - 10kg for men, 6kg for women. I didn't use any extra weight. No holding the rails of the treadmill. My heart rate topped out at 157 bpm. Speed was 4 mph. I need to do this more often. Thanks Patrick! JT used to call my muscle ups my superpower. He said we all have one. |
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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Five sets of: Hex-bqr Deadlift x 1 225# Rest 45 seconds Ring Rows x 6 reps Rest 45 seconds Ab Wheel Roll Out x 10 reps Rest 45 seconds B. Round one: 20 swings + 20 Push-ups w/each kettlebell 35, 44, 53, 62# Round two: 15 swings + 15 Push-ups w/each kettlebell 35, 44, 53, 62# Round three: 10 swings + 10 Push-ups w/each kettlebell 35, 44, 53, 62# Round four: 5 swings + 5 Push-ups w/each kettlebell 35, 44, 53, 62# 200 swings + 200 push-ups total 26:15 Deep squat stretch w/15# plate 20 Flexbar Wrist Extensions 3 rounds |
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Good Work Gents, Tim- nice work on the MU, weighted even!!
3.30.2018 Friday WU: Row 400M then 2 rounds 10 Situps 10 Lunges 10 airsquats 5 x 3 Deadlift build to a heavy 3-rep Deadlift worked 185 to 275lb. didnt think I'd hit that weight today :pepper: WOD: 3 Rounds: 40 Weighted Ab-Mat Sit-Ups (10lb iron plate) 30 (steps) Overhead Walking Lunges (45/25#) (Plate) 35lb for me 20 Burpee to Plate 19:46 |
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Good work men.
Hell of a Kb swing and pushups you did Tim - i think i'm going to try a similar.. Tue 27 March Easy swimming 500m Some strech and watermassages at therapy pool afterwards Sat 31 March I was at a StreetWorkout course, 2hour session where we learned skills for muscleups, pullups, pushup variations,handstand learning, pistolsquats etc Fun. Sun 1 April Pullover and press (holding one Kb with both hands) 8kg Kb: 20,15reps 16kg: 10,10reps Kb swing: 8kg: 15,15reps 16kg 15,15reps Muscle up practise -swing with rubberband 5,5,5reps One arm row with Kb 32kg (ca70lbs) : 10,10,10,10,10reps Floor press with KB's 24kg: 10,10reps Kb swing 24kg: 12,12,12,12,12reps Some strech and planking to finish. Parick, your 10,8,6,4,2 deadlift reminded my deadlift program i used to do few years back. My goal was to do 5sets of 10reps with 140kg on stiff leg/romanian deadlifts. For example if you use 225lbs on the bar, do the first workout those 10,8,6,4,2 reps with 225lbs, next workout 10,10,8,6,4, next workout 10,10,10,8,6, next workout 10,10,10,10,8, and finally next workout 10,10,10,10,10reps. Then for next workout add weight some 20-25lbs and start again from 10,8,6,4,2 reps... If you know your level right, and start from a good weight you can build to a record breaking 5sets of 10reps on 5 workout's time, or start slightly lighter and do two periods to build to your goal weight's 5sets of 10reps. Worked very well for me, in the deadlifts and dumbell bench presses. |
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Mon 2April.
Snowing...does this never end and turn to spring.. Bike 15min Some strech and mobility Wod: Three rounds of: C2row 500m -> inchworm ca20m (65ft) -> Ski Erg500m: C2rows times: - 2:14 min - 2:08 - 2:01 SkiErg times: - 2:21min - 2:19 - 2:20 This was a good sequence to do the exercises, after the inchworm, the abs feel the work, then when you SkiErg you really feel a burn in the abs...good wod. I had a minute or two, rest between rounds. |
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Awesome work guys!! Congrats on the DL Patrick! I agree Jan! When will spring come?!? We had a beautiful Easter yesterday, today we woke to snow on the ground!! :snow:
I took most of last week off. But I kept up my burpees (Yay! Burpees!!) and dog walks. Had to have my 2nd colonoscopy done on Wednesday. Last time, I was clean. This time not so much. Got a couple of polyps and diverticulosis, so I'm on the 5 year plan. :shrug: At least the nurse when taking my blood pressure told me, "Don't break the blood pressure cuff, muscles!" :rofl: [B]WU:[/B] 1 mi run 10 Single leg jumps on each leg 10 Penguin clap jumps 50 SUs DU attempts 10 Leg swings on each leg in both directions 10 Frog holds 10 Push ups 7 Chin ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 10 Min AMRAP: 10 Pull ups 10 95# SDLHPs 4 rounds + 10 pull ups + 9 SDLHPs [I]I SO wanted to break 5 rounds! If I could've kept on the bars, I could've done it![/I] [B]Evening:[/B] 1 mi dogwalk 10 Pull ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats Back Squats: 5 @ 175# 5 @ 205# 17 @ 230# 5x10 @ 135# |
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4.02.2018 Monday
WU: Run 400M then 10 Lunges 20 Situps 10 Pushups 10 Airsquats Back Squat 3 sets of 8 squat as much weight as possible in 3 sets of 8 1@ 115 2@135lb WOD: 4 Rope Climbs (15') 30 Med-Ball Cleans (20/14#) 3 Rope Climbs (15') 20 Med-Ball Cleans (20/14#) 2 Rope Climbs (15') 10 Med-Ball Cleans (20/14#) 1 Rope Climbs (15') 13:50 I was able to RX this one. :pepper: |
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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20# Kettlebell Arm Bar x 3 each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – Goblet Squat x 6 reps 53# Station 2 – Bottom’s up Press (Left) x 8 reps 20# Station 3 – Goblet Squat x 6 reps 53# Station 4 – Bottom’s up (Right) x 8 reps 20# Station 5 – Prone Plank Hold x 45 seconds B. Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. 9 rounds + 15 reps Patrick-I like that rope climb and med ball clean WOD. I might try it. Good job. |
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Patrick, it's sweet being able to do a WOD Rx, isn't it!! Congrats!! Awesome job! (And on the back squats as well!!)
Tim, Great job on that AMRAP! 18 rounds of Cindy seems to be on the horizon!!! [B]WU:[/B] 1 mi run 10 Single leg jumps on each leg 10 Penguin clap jumps 50 SUs DU attempts 10 Leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Push ups 1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 2 rounds: As many Reps in 2 min of 135# Shoulder Press 1 min rest 2 min of 225# Front Squats 1 min rest 2 min of 315# Dead Lifts 1 min rest Shoulder Press 5, 4 Front Squats. 20, 23 Deadlifts. 6, 4 62 reps [I]I wanted to do this one when I saw it on Saturday! I wanted to do at least 30 reps. The front squats were easiest, though they weren't the best. It was as fun as I thought it would be!![/I] |
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[B]WU:[/B]
400 m run 500 m row 10 Single leg jumps on each leg 10 Penguin clap jumps 50 SUs DU attempts 10 Leg swings in each leg in both directions 10 Air squats 10 Frog holds 10 Push ups 10 band pull aparts 1, 2, 3, 4, 5 Pull ups with a 30 second test between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Thrusters 3-3-3-3-3-3-3 45#(3)-95#(3)-115#(3)-135#(3)-145#(3)-155#(3)-160#(1) [I]I was worried my shoulder would be hurting on this one. But that wasn't the case. Even though I didn't do 160# 3 times, I felt good about getting one in![/I] [B]Evening:[/B] 1 mi dogwalk |
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You men have awesome workouts!
Tue 3March Swimming easy 500m Watermassage at therapy-pool :) Thu 5 March Knees to Shoulders -> pullover and press with Kb 10reps - 15/8kg Kb 10 - 15/8kg 10 - 10/16kg (one pood) 10 - 10/16kg Thruster, holding one Kb bottom up 16kg :10,10reps 24kg: 10,10reps Kb swing 24kg: 15,15,15,15,15reps. |
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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -10 face pulls 35# 3 rounds A. 5 sets of: Deadlift x 1 reps 225# 30 seconds TGUs x 1 each arm 35, 44, 53, 62, 70# 30 seconds One-armed Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 70# 30 seconds B. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 0.20 mile on the Air-Dyne Minute 2 – 15 Kettlebell Swings 53# Minute 3 – 8 Sandbag Thrusters 50# Minute 4 – 15 Push-Ups 5 minute EMOM 1 strict ring muscle up 10 Flexbar Wrist Extensions Thanks everyone for the inspirational words. |
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Good Work Gents!! Tim- SandBag Thruster?? are they as they sound, doig thrusters with a sandbag 50lb?? Sounds crazy!!
4.05.2018 Thursday WU: Row 400 M then 10 PVC Pass thrus 10 Pushups 15 Airsquats 20 lunges 50 Situps Deadlift Build to a heavy set of 5 Deadlifts worked to a set @ 265lb, then did 2 reps @ 285lb, I should have done 3 more. WOD: AMRAP 16 min emom for reps Min 1 Heavy K.b. Russian Swings Min 2 Heavy d ball / punching bag / med ball carry shuttle style Min 3 Ring Rows with feet elevated Min 4 Tire Flips Just kept moving........ |
Re: Over 50 Crossfitters Sign In
Sat 7 April
Foamroll, strech and mobility. Db floor press -> Kb swing 15/12kg Db's -> 10/8kg Kb 15/12kg -> 10/16kg 15/12kg -> 10/24kg Pullup: 2,2reps Amrap 20min 5Pullups - 5Pushups - 5 Kb swing with 32kg (ca 70lbs) 9 rounds + 5pullups. Not so many rounds, i did at moderate tempo, but i was very satisfied that every pullup round i did full 5reps, i did not have to split at all. (i allways do oldschool way pullups, underhand grip, no kipping) Some strech afterwards |
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