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Great work Tim!!
1.42 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS Muscle snatch 1-1-1-1-1 reps Overhead squat 3-3-3-3-3 reps Squat snatch 1-1-1-1-1 reps 1 Muscle Snatch @ 45 lbs 1 Muscle Snatch @ 65 lbs 1 Muscle Snatch @ 75 lbs 1 Muscle Snatch @ 85 lbs 1 Muscle Snatch @ 95 lbs 1 Muscle Snatch @ 115 lbs 3 Overhead Squats @ 45 lbs 3 Overhead Squats @ 65 lbs 3 Overhead Squats @ 85 lbs 3 Overhead Squats @ 95 lbs 3 Overhead Squats @ 115 lbs 3 Overhead Squats @ 135 lbs 1 Squat Snatch @ 45 lbs 1 Squat Snatch @ 65 lbs 1 Squat Snatch @ 85 lbs 1 Squat Snatch @ 95 lbs 1 Squat Snatch @ 105 lbs 1 Squat Snatch @ 115 lbs 1.22 mi Dog walk |
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July 6, 2020
Bouldered at Rock Mill. July 7, 2020 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 5 sets of: Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs 60 seconds rest One-armed DB Bench Press x 5 reps each arm 60# DB 60 seconds rest Ring Rows x 5 reps +10# 60 seconds rest 10 Minute EMOM 35# KBs 3 Double Kettlebell Swings 1 Double Kettlebell Press 2 Double Kettlebell Front Squats Banded Hip Stretches Keep up the good work Bill! |
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Nice work on the RDLs, DB and KB work Tim!
1.74 mi Dogwalk 1.14 mi Dogwalk 1.52 mi Dogwalk 33 Burpees (Yay! Burpees!!) 10 Scap pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Back Squats @ 135 lbs 5 Back Squats @ 165 lbs 5 Back Squats @ 200 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 22 Push ups |
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Thanks Bill!
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Assisted Skater Squat x 6 reps each leg 60 seconds rest 3 ring muscle ups (one at a time) 60 seconds rest Ab Wheel Roll Out x 8 reps 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:35 Banded hip stretches |
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Awesome work Tim! My son did some farmers' walks with 2 45# plates in our back yard, he said they were hard!!
1.52 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 90 lbs 5 Bench Press @ 115 lbs 5 Bench Press @ 135 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 22 Push ups |
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1.67 mi dogwalk
1.14 mi dogwalk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 5 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 140 lbs 5 Deadlifts @ 175 lbs 5 Deadlifts @ 210 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 22 Push Ups |
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1.14 mi Dog walk
33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 5 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 60 lbs 5 Shoulder Press @ 70 lbs 5 Shoulder Press @ 85 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 22 Pushups |
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Bill-I'm trying to be pretty conservative on the farmer's walks. Hopefully build up slowly over time.
July 9, 2020 Bouldered at Rock Mill. July 10, 2020 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 10 push ups 3-4 10 push ups 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Rogue Echo Bike 2 miles for time: 4:59 Banded Hip Stretches |
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Tim, I agree with you on how tough those farmers' carries are! Great work!
2.23 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 5 Chin Ups 10 1.5 Pood KBS Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 1 Shoulder Press @ 45 lbs 1 Shoulder Press @ 65 lbs 1 Shoulder Press @ 95 lbs 1 Shoulder Press @ 105 lbs 1 Shoulder Press @ 115 lbs 1 Shoulder Press @ 135 lbs 3 Push Press @ 95 lbs 3 Push Press @ 105 lbs 3 Push Press @ 115 lbs 3 Push Press @ 135 lbs 3 Push Press @ 140 lbs 5 Push Jerks @ 95 lbs 5 Push Jerks @ 105 lbs 5 Push Jerks @ 115 lbs 5 Push Jerks @ 125 lbs 5 Push Jerks @ 135 lbs 43 Push Ups (20, 20, 3) |
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1.52 mi Dog Walk
1.32 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 5 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat "5 Back Squats @ 220 lbs 5 Back Squats @ 255 lbs 10 Back Squats @ 295 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs" 43 Push Ups (20, 20, 3) |
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1.52 mi Dog Walk
1.67 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 5 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 5 Bench Press @ 150 lbs 5 Bench Press @ 155 lbs 5 Bench Press @ 175 lbs 10 Bench Press @ 195 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 43 Push ups (20, 20, 3) |
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1.06 mi Accelerator Runway walk (19 min)
1.16 mi Dog Walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 5 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 95 lbs 5 Shoulder Press @ 110 lbs 3 Shoulder Press @ 125 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 43 Pushups (23, 20) |
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1.52 mi dog walk
33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 4 Chin Ups 10 1.5 Pood KBS 1 Snatch @ 65 lbs 1 Snatch @ 75 lbs 1 Snatch @ 85 lbs 1 Snatch @ 95 lbs 1 Snatch @ 100 lbs 1 Clean & Jerk @ 95 lbs 1 Clean & Jerk @ 100 lbs 1 Clean & Jerk @ 115 lbs 1 Clean & Jerk @ 135 lbs 1 Clean & Jerk @ 155 lbs Tried to get 115, But couldn't do it! 43 Push Ups (23, 20) |
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July 10-19th
My wife and I took a trip to Lander, Wyoming. Lander has many world class climbing areas. I climbed Monday, Wednesday and Friday at Wild Iris. We climbed at the OK Corral area. I climbed around 20 routes altogether. Mostly 10s and a few 11s. I got on one 12 on top rope and didn’t do very well. By Friday I was beginning to trust my feet and feeling very comfortable on the rock. I would have loved to stay another week. My back did much better this trip and my toes didn’t hurt from my climbing shoes. On Tuesday we visited The Grand Tetons and on Thursday we visited Yellowstone. The Grand Tetons are some of the most beautiful mountains I have ever seen. We took a hike and avoided the crowds. We saw a few of the major attractions at Yellowstone such as Old Faithful and the Grand Prismatic Spring. We just scratched the surface of Yellowstone and am looking forward to seeing the more remote areas of the Park. Unfortunately it was somewhat busy and actually wore masks outside near the bigger crowds. Everyone was conscientious and maintained social distancing and wore masks. I had a great time and so did Lisa. Today (7/20/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each arm 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 Banded KB Deadlift 88# KB One-armed KB Floor Press 53, 62, 62# Pronated Grip Pull Up 20# vest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:53 Banded hip stretches Worked in 5 ring muscle ups. One with a 8# med ball. I'm back Bill! Looks like you've been working hard. |
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Wow Tim! Sounds like an awesome trip!! Great work too!
1.52 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull ups 4 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 235 lbs 5 Deadlifts @ 270 lbs 10 Deadlifts @ 305 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 65 Push Ups (25, 20, 20) |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea 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 2-3-5-2-3-5-2-3 Barbell Front Squat 65, 75, 85# KB Press 35# KBs Inverted Ring Row + 20# 21-15-9 KB Swings 53# Push Ups 3:34 Banded Hip Stretches Nice job on the deadlifts Bill! 10 @ 305# is impressive. My all time PR is only 325#. |
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Great stuff on those WODs, Tim!! I felt each one of those reps!! I'm trying to be able to DL well above 300# just because!! ;)
1.67 mi Dog Walk 1.15 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Back Squats @ 240 lbs 3 Back Squats @ 275 lbs 11 Back Squats @ 310 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 65 Push Ups (25, 20, 20) |
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1.67 mi dog walk
1.29 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 2 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 160 lbs 3 Bench Press @ 185 lbs 9 Bench Press @ 210 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 65 Push Ups (35, 20, 10) |
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Yesterday
Bouldered at Rock Mill with Norm and Kent. 1 white, 2 blue, 3 purple. Fun. Today (7/23/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bars x 5 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 1 strict ring muscle up 3-4 1 strict ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar wrist extensions Deep Squat Hold Banded Hip Stretches |
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Great work Tim! I'd love to get MUs!!
1.12 Mi dog walk 1.52 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 255 lbs 3 Deadlifts @ 290 lbs 10 Deadlifts @ 325 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 65 Push Ups (35, 20, 10) |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea 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 5 sets of: Goblet Squats x 5 reps 60# DB 60 seconds rest KB Bench Press x 5 reps 53# KBs 60 seconds rest Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike-15 calories Single Arm Carry Around Building/Switch arm and Repeat 72# KB 4 rounds 12:38 Banded Hip Stretches Bill-JT used to call my muscle ups my superpower. His was deadlifting. |
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Nice Tim!! I miss JT! Great work!
1.52 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 105 lbs 3 Shoulder Press @ 120 lbs 1 Shoulder Press @ 135 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 65 Push ups (35, 20, 10) |
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Me too Bill.
Yesterday Bouldered at Rock Mill with Kent. Didn’t send much new. A couple of purples. Repeated several problems from Wednesday. Today (7/26/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Thoracic Bridges Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Kickstand Trapbar Deadlift x 3 reps each leg 4 sets at 145 and 4 sets at 165# 30 seconds rest KB Press x 3 reps 4 sets at 35 and 4 sets at 44# KBs 30 seconds rest Supinated Pull up x 3 reps + 20# 30 seconds rest Echo Bike (12 seconds work + 48 seconds rest) x 10 60 calories Banded Hip Stretches Worked in 5 ring muscle ups |
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Good work Tim!
1.52 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS Shoulder Press : 3-3-3-3-3-3-3 : 3 Shoulder Press @ 45 lbs 3 Shoulder Press @ 65 lbs 3 Shoulder Press @ 85 lbs 3 Shoulder Press @ 95 lbs 3 Shoulder Press @ 105 lbs 3 Shoulder Press @ 115 lbs 3 Shoulder Press @ 125 lbs 65 Push ups (35, 20, 10) |
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Warm Up
Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 10 Turkish Get Ups (5 each side) 53# Quick and the Dead 10 kettlebell Swings 0-1 53# 10 kettlebell Swings 1-2 Rest 2-3 10 push ups 3-4 10 push ups 4-5 Rest 5-6 5 times through 5 x 5 goblet squats on the 2 minutes. 53# A few additional PT exercises. Yesterday I completed the Functional Movement Screen at POP. The physical therapist (Tim) took me through 7 tests. He said I scored very high but found some deficits. My calves are very tight. He gave me exercises to complete and will work on them when I visit. He also gave me some shoulder exercises to do. Additionally, he suggested doing doing the Paloff Press for rotational strength. We also talked a lot about people in the field and his biggest influencers. We read a lot of the same books and articles. It was a good experience and will have it completed yearly. I could do it myself now but having that trained eye is always helpful. |
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Tim that sounds like a great experience!!
1.14 mi Dog (and grandkid) walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet 5 Back Squats @ 255 lbs 3 Back Squats @ 290 lbs 10 Back Squats @ 325 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 86 Push Ups (26, 20, 20, 20) |
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7/30/20
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea 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 2-3-5-2-3-5-2-3 Back Squat 95, 105, 115# One-Armed Floor Press 53, 62, 62# Ring Pull Up 10# Ab Wheel Rogue Echo Bike 10 calories :36 20 calories 2:43 30 calories 5:44 20 calories 8:05 10 calories 9:41 1 minute rest between efforts Banded Hip Stretches I back squated today. Felt good. Although not even close to 290#!:notworth: |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea Hip-flexor Activation with Mini-Band Monster Walks Thoracic Spine Extension with Foam Roller Banded Ankle MOB Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Modified Sumo Deadlift x 5 reps 155, 165, 175, 175, 175# 60 seconds rest Ring Muscle Ups x 3 reps 60 seconds rest Sprints Conditioning After a Lift (We’ll see how the back handles this.) Week 1: (Sprint 10 seconds, rest 50) x 10 5% grade @ 7.5 mph Banded Hip Stretches |
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Saturday, August 1, 2020
Bouldered at Rock Mill with Kent. Monday, August 3, 2020 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 2-3-5-2-3-5-2-3 Back Squat 95, 115, 135# KB Bench Press 53# KBs Ring Row +20# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:23 Banded Hip Stretches Calf Mobility Work |
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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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Single-leg Deadlift x 5 reps each leg 50, 50, 70, 70, 70# 60 seconds rest Hanging Band Press (using PVC) x 5 reps 60# 60 seconds rest Neutral Grip Pull Up x 5 reps +20, 15, 10, 5, 0# 60 seconds rest Sprints Conditioning After a Lift Week 1: (Sprint 10 seconds, rest 50) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
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Don't feel bad Tim! You are doing a lot of Kick@$$ stuff!!
Spent last week with the grandkids, hiking, cooking out and doing Burpees (Yay! Burpees!!) & Push ups. 1.67 mi dog walk 1.66 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 1-1-1-1-1 Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1 Overhead Squat @ 45 lbs 1 Overhead Squat @ 65 lbs 1 Overhead Squat @ 95 lbs 1 Overhead Squat @ 115 lbs 1 Overhead Squat @ 135 lbs 1 Front Squat @ 135 lbs 1 Front Squat @ 155 lbs 1 Front Squat @ 185 lbs 1 Front Squat @ 205 lbs 1 Front Squat @ 225 lbs 1 Back Squat @ 225 lbs 1 Back Squat @ 245 lbs 1 Back Squat @ 275 lbs 1 Back Squat @ 295 lbs 1 Back Squat @ 305 lbs 107 Push ups (57, 30, 20) |
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1.52 mi dogwalk
33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 175 lbs 3 Bench Press @ 195 lbs 10 Bench Press @ 220 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 107 Pushups (57, 30, 20) .66 mi dogwalk |
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Hey Gents-
So glad to see you guys are still at it thur this COVID Junk. Or gym closed down, but opened back on JUNE 1. I have been getting my work in!! Best- Patrick Monday 8/3 Front Squat "2-4-6-8-10" Set 1: 2 Reps @ 85% of 1RM Set 2: 4 Reps @ 80% of 1RM Set 3: 6 Reps @ 76% of 1RM Set 4: 8 Reps @ 73% of 1RM Set 5: 10 Reps @ 67-72% of 1RM Rest 2 Minutes Between Sets 155-85LB . This was backwards from what we've done for a Month!! WOD: On the 4:00 x 5 Rounds: 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) 21/15 Calorie Row 12 Kipping Handstand Push-ups 9 Deadlifts (225/155) Bike 135lb DL 35lb KB hi knees 08/04 Tues: [AMRAP 1:30]: 12 Burpees Max Ring Muscle-ups Rest 1 Minute [AMRAP 1:30]: 9 Burpees Max Ring Muscle-ups Rest 1 Minute [AMRAP 1:30]: 7 Burpees Max Bar Muscle-ups Rest 1 Minutes [AMRAP 1:30]: 5 Burpees Max Bar Muscle-ups Sub pull ups or chest to bar Did Ring dips and 2 ring MU from a box WOD: 800 Meter Run 50/35 Calorie Bike Erg 40 Toes to Bar 1 lap Wreck Bag Run (db or sandbag) 40 db or sandbag Step-ups (70/50) (24"/20") 50/35 Calorie Bike Erg 800 Meter Run Scaled it...... first time I have run in 3+ mo as I broke my Big Toe 400M run and 40 CAL on the bike: 29:32 |
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Patrick, Same to you. I've got weights, a bench, KB, and a pull up rig; so my garage gym is pretty much a decent box! All I need is a certification!
1.67 mi dogwalk 1.29 mi dogwalk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 270 lbs 3 Deadlifts @ 305 lbs 3 Deadlifts @ 345 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 107 Pushups (57, 20, 20, 10) |
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Patrick-Glad to hear you've been exercising. Got to keep the habit going.
Wednesday, August 5, 2020 Bouldered at Rock Mill. Today (8/7/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Quick and the Dead 10 kettlebell Swings 0-1 62# 10 kettlebell Swings 1-2 Rest 2-3 10 push ups 3-4 10 push ups 4-5 Rest 5-6 5 times through Sprints Conditioning After a Lift Week 1: (Sprint 10 seconds, rest 50) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches Worked in 5 ring muscle ups |
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Great work Tim! I haven't run for months!!
1.19 Mi Dogwalk 1.52 mi Dogwalk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 110 lbs 3 Shoulder Press @ 125 lbs 1 Shoulder Press @ 140 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 107 Push Ups (40, 30, 20, 17) |
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Yesterday
Bouldered at Rock Mill with Kent and Ryan. Today (8/9/20) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Alternating Reverse Lunges x 5 each leg 50# Sandbag 60 seconds rest One-armed DB Bench Press x 5 reps each arm 60# 60 seconds rest DB Rows x 5 each arm 60# 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 50 calories Banded Hip Stretches Calf stretches |
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Excellent work Tim! I need to do more DB work!
1.52 mi dogwalk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 5 Chin Ups 10 1.5 Pood KBS WOD: 20:00 AMRAP: 12 Bench Press, 135 lbs 12 Strict Pull-ups 6 rounds + 12 Bench Press + 3 Strict Pull-ups, 159 reps This looked like a fun WOD. I did the Benches straight through and ended up doing the PUs in sub sets of three. This seemed the best way to do it while saving my palms! This rhythm seemed the best way to do it. If I had found this earlier I think I could have gotten 7 or 8 rounds! 107 Push ups (46, 20, 20, 20) |
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Thanks Bill. I'm trying.
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Quick and the Dead 10 kettlebell Swings 0-1 min 40 @ 53#, 40 @ 62#, 20 @ 70#, 10 kettlebell Swings 1-2 Rest 2-3 3 dips 3-4 3 dips 4-5 Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Banded Hip Stretches Calf Stretches |
Re: Over 50 Crossfitters Sign In
Tim, you are doing well!!
1.56 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet 5 Back Squats @ 135 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 129 Push ups (39, 30, 30, 30) |
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