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1.52 mi dog walk
1.53 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
11 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Re: Over 50 Crossfitters Sign In
 

Bill-Have you checked out any of the Crossfit Games this year? I watched the recap of Day 1 & 2. Entertaining. Incredible athletes.

Yesterday (10/24/20)
Bouldered at Rock Mill with Kent and Ryan. Fun!

Today (10/25/20)
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#
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
Ab Wheel Roll Outs
Alt. Reverse Lunges each leg 50# Sandbag in front rack
Floor Press 53, 62, 70# each arm
Neutral Grip Pull Ups 20, 20, 30#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:06

Banded Hip Stretches
5 ring muscle ups

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Tim, I've been catching the reports on Facebook & The Morning Chalk-Up. You are right, awesome athletes!

At Base Globo:
.1 mi walk
400 m run
1 min on Jacobs Ladder, 113 feet
60+ SUs
10 Penguin Clap jumps
10 Single leg jumps on each leg
5 & 6 Tap jumps
10 DU attempts
10 Scap Pulls
10 Pull ups
5 Chin Ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Front Squat : 5-5-3-3-3-1-1-1-1-1 :
5 Front Squats @ 95 lbs
5 Front Squats @ 115 lbs
3 Front Squats @ 135 lbs
3 Front Squats @ 155 lbs
3 Front Squats @ 185 lbs
1 Front Squat @ 205 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 235 lbs
1 Front Squat @ 235 lbs

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Awesome Front Squats Bill!

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 62#
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

Hip Banded Stretches

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Thanks Tim! My knees were feeling them!! The last two were squirrelly IMHO!

1.68 mi dog walk
1.57 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 245 lbs
3 Back Squats @ 280 lbs
11 Back Squats @ 315 lbs (Not the best)
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

More Squats - Again!?! Why do I do this? :D

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1.52 mi dog walk
2.3 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
11 Bench Press @ 185 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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Keep squatting Bill!

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

5 sets of:
Trapbar Deadlift x 5 195#
60 seconds
Double KB Press x 5 reps 35, 35, 35, 44, 44#, then 1 rep w/53#
60 seconds
TRX Inverted Rows x 5 reps +35# plate on chest
60 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:45
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

1.52 mi dog walk
2.3 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 100 lbs
9 Shoulder Press @ 110 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

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Get those walks in Bill! Winter is coming.

Yesterday
Bouldered at Rock Mill.

Today
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#
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

3 sets of:
Double KB Front Squat 35s x 8 reps
60 seconds
Exercise Ball DB Bench Press x 8 reps 40s
60 seconds
Neutral Grip Pulls x 8 reps
60 seconds

Rogue Echo Bike 25 calories
Double Unders x 25 reps
2 rounds
6:51

Banded Hip Stretches
5 ring muscle ups

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Thanks Tim, got 82 odd miles walked in October! Great work on the DUs and Rogue Bike!

1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 260 lbs
3 Deadlifts @ 290 lbs
12 Deadlifts @ 325 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

22 Push ups