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Yesterday
2 problems 15 push ups 10 second 2-finger hang -20. -15, -10, -5, 0# 10 pronators 5 rounds 2 problems 8 Ab Wheel Roll Outs 5 rounds Today 3/25/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 15 kettlebell swings 5 goblet squats 3 dips 10 rounds 18:30 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Hips were achy all day. Hopefully just the weather. |
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1.86 mi dog walk
1.51 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 1 Pull Up 3 Deadlifts @ 275 lbs 1 Pull Up 3 Deadlifts @ 315 lbs 1 Pull Up 2 Deadlifts @ 355 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs" 1 Pull Up I would have done more at 355# but I could feel it in my shoulder! |
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1.51 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 100 lbs 3 Shoulder Press @ 110 lbs 5 Shoulder Press @ 125 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs |
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At base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 108 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 5 Pull Ups 6 Chin ups 5 Burpees (Yay! Burpees!!) Hope : 3 rounds, 1 min per station: Burpee (Yay! Burpees!!); 14, 12, and 14 Power Snatch, 75 lbs ; 7, 8, and 4 Box Jump (Did step ups), 24 in ; 7, 7, and 10 Thruster, 75 lbs ; 12, 10, and 7 Pull Up (Chest To Bar) ; 15, 8, and 9 Rest 1 min 144 reps : 55, 45, and 44 reps I guess doing the Burpees (Yay! Burpees!!) helped. going to the Power Snatches were tough. Evening: 1.5 mi dog walk 5 Burpees (Yay! Burpees!!) |
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At base Globo:
Did an InBody Measurement, 23.2% body fat! .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 109 feet (Did 20 Sec hard, 10 Sec easy!) 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 6 Chin ups 50 Burpees (Yay! Burpees!!) Cindy: 20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats 15 rounds + 5 Pull-ups, 455 reps Almost 5 Rounds less than my last attempt on 12 Apr 2019. My shoulder was still sore and my arm tingley and some what numb! :O Evening: 1.8 mi dog walk 10 Scap Pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat (My shoulder felt better doing these than last week!) 5 Back Squats @ 285 lbs 3 Back Squats @ 325 lbs 5 Back Squats @ 360 lbs (Not the best form) 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs More squats, what was I thinking!?!!? |
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Looks like you've been busy Bill! Good work!
3/27/21 Bouldered at Rock Mill with Kent 3/28/29 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 Single Leg Deadlift Banded Overhead Press w/ 2-35# KBs TRX Row +50# Rogue Echo Bike 10 calories :36 20 calories 2:50 30 calories 5:51 20 calories 8:15 10 calories 9:46 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups 5/28-5/30 Trip to New with wife. Lots of hiking and a little climbing. Climbed Team Machine (12a) clean on TR. Great conditions for technical slab. Workout today when I got home. 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 10 Turkish gets up @ 53# 100 kettlebell swings @ 53# 4:46 10 minute EMOM 10 push ups + 10 band pull aparts Band Hip Stretches 2 sets of 15 Reverse hypers @ 210# |
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I'm trying Tim! You've been busy your self!! Great work!!
1.9 mi dog walk 1.49 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 165 lbs 3 Bench Press @ 185 lbs 3 Bench Press @ 190 lbs 9 Bench Press @ 210 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs I could feel all the push ups I did yesterday!! :O |
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3/31/21
Bouldered at Rock Mill with Kent 4/1/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm 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 rear foot elevated split squat 25# DBs One Arm Floor Press 53, 62, 70# Neutral Grip Pull Up +20# Rogue Echo Bike Reverse Tabata 10/20 x 8 sets 33 calories Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# 5 ring muscle ups Back started acting up a bit. We'll see what the next few days bring. |
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Tim, way to go on the Echo Bike and MUs!!
1.88 mi dog walk 1.5 mi dog walk 50 Burpees (Yay! Burpees!!) 75 Push ups 10 Scap Pulls 11 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 295 lbs 1 Pull Up 3 Deadlifts @ 335 lbs 1 Pull Up 0 Deadlifts @ 375 lbs (THREE attempts! :( ) 1 Pull Up 10 Deadlifts @ 195 lbs 1 Pull Up 10 Deadlifts @ 195 lbs 1 Pull Up 10 Deadlifts @ 195 lbs 1 Pull Up 10 Deadlifts @ 195 lbs 1 Pull Up 10 Deadlifts @ 195 lbs |
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Nice Work Gents!! Keep it up. Still reeling from last few weeks of the Open Comp. I did them all at RX 55+ Masters. It was tuff on my body, but I made it thru..........Only made it to the gym twice this week.
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4/3/21
Bouldered at Rock Mill with Kent 4/4/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 4 sets of: Trapbar Deadlift x 6 reps 30 seconds rest Kettlebell Press x 6 reps 35s 30 seconds rest TRX Inverted Row x 6 reps +25# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:11 Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# 5 ring muscle ups [url]https://youtu.be/wjYNzITBDqg[/url] WFS Good job making it through the Open Patrick. Sounds like a deload week was needed. |
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Patrick, Awesome work! Congrats!
Tim, Great work! 1.89 mi dog walk 97 Push ups (3 sets of 25 & 1 set of 22) 1.61mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 105 lbs 3 Shoulder Press @ 120 lbs 1 Shoulder Press @ 135 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs |
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At base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 109 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 47 Push ups (22, 25) 10 Scap Pulls 6 Chin ups 50 Burpees (Yay! Burpees!!) WOD: 12:00 AMRAP: 1 Power Clean, 135 lbs 1 Strict Chest-to-bar Pull-up 2 Power Cleans, 135 lbs 2 Strict Chest-to-bar Pull-ups 3 Power Cleans, 135 lbs 3 Strict Chest-to-bar Pull-ups 4 Power Cleans, 135 lbs 4 Strict Chest-to-bar Pull-ups 5 Power Cleans, 135 lbs 5 Strict Chest-to-bar Pull-ups 1 round + 1 Power Clean + 1 Strict Chest-to-bar Pull-up + 2 Power Cleans + 2 Strict Chest-to-bar Pull-ups + 2 Power Cleans = 38 reps This was brutal! The 1 and 2 rep parts of the round went easy. I tended to go fast and got tired. the latter parts of the round were brutal! Most of the C2Bs were pretty legit. Evening: 1.8 mi dog walk 50 Push ups (25, 25) 1.8 mi dog walk 10 Scap Pulls 10 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 150 lbs 5 Back Squats @ 190 lbs 5 Back Squats @ 230 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs |
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That workout does sound brutal!
Yesterday 4/6/21 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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 3 ring dips 4-5 3 ring dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# Today 4/7/21 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 1, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20# 2. 3 finger (RPTC): 3 sets of 3-6-9 3. Full Crimp 3 sets of 3-6-9 -25# Worked in: 10 sets of 10 pushups Deep Squat Holds |
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Tim, it was!! ;) I haven't tried windmills and those 2 finger hangs look tough!! Great work!
1.19 mi dog walk 2.37 mi dog walk 50 Burpees (Yay! Burpees!) 97 push ups (22, 25, 25, 25) 10 Scap Pulls 11 Pull Ups 5 Chin Ups 5 Bench Press @ 90 lbs 5 Bench Press @ 110 lbs 5 Bench Press @ 130 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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Bill-2-finger hangs are for rock climbing.
The 10 minute time trial on an air bike is tough too. Mentally hard. I think the first 5 minutes is harder mentally than the second 5 minutes. 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: 8 Goblet Squats 60# DB 30 seconds 8 KB Press 40# DBs -hard 30 seconds 8 Neutral Grip Pull Ups 30 seconds 10 minutes: Rogue Echo Bike 3.76 119 calories Maintained 60-62 rpm Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
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Nice job on the Echo Bike! I need to try to find one, not sure if they have one at the base Globo.
1.48 mi dog walk 1.95 mi dog walk 50 Burpees (Yay! Burpees!!) 97 push ups (22, 25, 25, 25) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 1 Pull Up 5 Deadlifts @ 160 lbs 1 Pull Up 5 Deadlifts @ 195 lbs 1 Pull Up 5 Deadlifts @ 235 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up |
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Tim- When you do the 2 finger hang do you use your thumb too?? Or only 2 Fingers??
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4/05- Monday
Every minute, on the minute, for 8 minutes: Power Snatch x 2 reps @ 70% 55-75lb Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes 95-145LB WOD- Every 10 minutes, for 20 minutes (2 sets): Run 400 Meters 10 Burpee Box Jump Overs (24/20″) 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs) 30/20 Calories of Assault Bike 9:15- scaled it: 10-15 Pu 15-25 WB 15-20 cal row 04/07 Wed Deadlift 5 sets of 5 / 5 x 5 build, don't stat too light 135-235LB WOD: 4/7/2021 - Wod Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45-Second Wall Sit Minute 2 – 45 seconds of Light Db Press Minute 3 – 45 seconds of Banded Good Mornings Minute 4 – 6-8 Strict Toes to Bar or Hanging Leg Raises @ 2111 Minute 5 – 10 Supine Ring Rows @ 21X0 I think this is the Easiest WOD I have done in YEAR!! Then Wed. nite 30min Yoga stretching.... something new at the Gym 4/08 Thurs 6 x 3 Bench Press / 6 sets of 3 95lb- went lite..... WOD: 4/8/2021 - Wod Every 4 minutes, for 24 minutes (6 sets) for times: 1 min Max Calorie Assault Bike 1 min Max Row 1 min Max Ski erg, Battle Rope or Burpees 1 Min Rest Got it Done: Did Rowing, Bike, and Burpees |
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Great stuff Tim!
1.05 mi walk up Accelerator Runway, 81 ft rise 1.61 mi dog walk 50 Burpees (Yay! Burpees!!) 97 push ups (22, 25, 25, 25) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 55 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 |
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Good work Guys!
4/10/21 Bouldered at Rock Mill with Kent. 4/11/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end) One-Armed KB Press 53, 62, 70# TRX Inverted Row +50 Sandbag Rogue Echo Bike x 15 calories Farmer’s Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round) 4 rounds 9:11 Banded Hip Stretches 5 ring muscle ups 4 sets of 25 Reverse Hypers 160# |
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Patrick-I use a hang board with 2 finger pockets. So no thumb. I tried attach a picture but couldn't figure it out.
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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 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
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Great stuff Tim!
2.64 mi dog walk 50 Burpees (Yay! Burpees!!) 118 Push Ups (43, 25, 25, 25) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS Thruster : 3-3-3-3-3-3-3 : 3 Thrusters @ 45 lbs 3 Thrusters @ 65 lbs 3 Thrusters @ 95 lbs 3 Thrusters @ 115 lbs 3 Thrusters @ 135 lbs (Felt my shoulder on the last one! :O ) 2 Thrusters @ 155 lbs 2 Thrusters @ 145 lbs This was about 265 pounds less than what I was able to do back in April of 18! Of course, my back wasn't hurting me back then! :/ |
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Bill-Take care of that back. It's hard to do much when my back is acting up. Knock on wood but since I starting incorporating reverse hypers into my routine my back has been much better.
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps 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 Goblet Squats 60# DB + 20# vest Dips Pronated Grip Pull Ups +10# 20 double unders Rogue Echo Bike x 10 calories 5 rounds 7:50 Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
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New River trip over the weekend with Lisa, Kent, and Jason. Fun trip. Highlights include Tongulation and Bubba on a Landscape.
Today 4/19/21 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 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 25 Reverse Hypers 160# |
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Great work Tim!!
At Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 113 feet 10 leg Swings on each leg in both directions 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU Attempts (Got 10) 140 Pushups (65, 25, 25, 25) 10 Scap Pulls 10 Pull Ups 6 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps WOD: AMReps 15 mins (1,2,3,...): Deadlifts and Runs : 37 reps | 5's + 7 reps | Rx'd AMReps in 15 mins: 1 Deadlift, 275 lbs 1 Run, 50 m 2 Deadlifts, 275 lbs 2 Runs, 50 m 3 Deadlifts, 275 lbs 3 Runs, 50 m 4 Deadlifts, 275 lbs 4 Runs, 50 m 5 Deadlifts, 275 lbs 5 Runs, 50 m 6 Deadlifts, 275 lbs 1 Run, 50 m The weight was heavier than I thought it would be. I ran SLOWER though as the rounds got longer, I was able to move faster in the later parts of the runs. Evening: 3.15 mi dog walk |
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At Base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 113 feet 10 leg Swings on each leg in both directions 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU Attempts (Got 10) 140 Pushups (65, 25, 25, 25) 10 Scap Pulls 8 Chin Ups 10 20" Box Jumps WOD: G.I. Jane: (1/2) 50 Burpee Pull ups (Yay! Burpees!) 21:27 This was brutal. I did them in sets of 5. My shoulder started hurting in the 2nd half. the last time I did this was in 2014, which took me almost 28 min! Evening: 3.19 mi Dog Walk 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 185 lbs 5 Back Squats @ 215 lbs 15 Back Squats @ 245 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 |
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1.5 mi Dog walk
10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 125 lbs 5 Bench Press @ 145 lbs 10 Bench Press @ 160 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs My shoulder felt wonky on this one. But, the more reps I did, the better it felt! |
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It's been years since I have done "GI Jane." That's a good workout!
Yesterday 4/21/21 3 problems Push ups 10, 20, 20 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20# 2. 3 finger (RPTC): 4 sets of 3-6-9 3. Full Crimp 4 sets of 3-6-9 -25# 5 sets of 8 ab wheel roll outs Deep Squat Holds Today 4/22/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 reps 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 Trapbar Deadlift 225# KB Press 35# KBs Neutral Grip Pull Up +10, 20, 30# Rogue Echo Bike (20 seconds work + 40 seconds rest) x 10 rounds 78 Calories 1.73 miles Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Awesome stuff Tim!!
4.37 mi dog walk (Did some bushwacking!) 50 Burpees! (Yay! Burpees!!) 65 Pushups 10 Scap Pulls 10 Pull ups 5 Close grip Chin Ups 10 1.5 Pood KBS 1 Pull up 5 Deadlifts @ 220 lbs 1 Pull up 5 Deadlifts @ 255 lbs 1 Pull up 12 Deadlifts @ 290 lbs 1 Pull up 8 Deadlifts @ 170 lbs 1 Pull up 8 Deadlifts @ 170 lbs 1 Pull up 8 Deadlifts @ 170 lbs 1 Pull up 8 Deadlifts @ 170 lbs 1 Pull up 8 Deadlifts @ 170 lbs 1 Pull up 1.37 mi Dog walks |
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I love bushwhacking! In climbing, we often find ourselves bushwhacking to find climbing areas.
Yesterday 4/24/21 Bouldered at Rock Mill with Kent. Really good day. 4 blues, 2 oranges, and 2 whites. One of the whites was pretty easy. The other one was small crimps and beta intensive footwork. My strengths. Today 4/25/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: Front Squat x4 95# 30 seconds Dips x 4 30 seconds TRX Rows x 4 +50# sandbag 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:50 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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Yeah! Bushwacking is fun, though my wife made sure we did not do ANY climbing! :) HA!!
At Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 113 feet 10 leg Swings on each leg in both directions 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU Attempts (Got 10) 86 Pushups (40, 20, 10, 10,5) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 50 Burpees (Yay! Burpees!!) 5 Shoulder Press @ 70 lbs 5 Shoulder Press @ 80 lbs 10 Shoulder Press @ 95 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 Evening: 3.04 mi Dog walk |
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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 Turkish Get Ups 3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Finished up with a few cartwheels in the yard. Nice day! |
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Cartwheels! I love it!! :) Great work!!
At Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 110 feet 10 leg Swings on each leg in both directions 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU Attempts (Got 10) 86 Pushups (65, 21) 10 Scap Pulls 10 Pull Ups 6 Chin Ups 50 Burpees (Yay! Burpees!!) WOD: 5 rounds of: 3 Power Cleans, 135 lbs Shuttle Sprint, 60 yds 7:16 This was a LOT less than Rx. But, I felt the cleans went easy and felt good. Evening: 2.89 mi Dog Walk 10 Scap Pulls 10 Pull ups 5 Close grip Chin Ups 10 1.5 Pood KBS 3 Back Squats @ 195 lbs 3 Back Squats @ 200 lbs 3 Back Squats @ 230 lbs 10 Back Squats @ 260 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs |
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1.85 mi Dog Walk
10 Scap Pulls 10 Pull ups 7 Close grip Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 135 lbs 3 Bench Press @ 155 lbs 10 Bench Press @ 170 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 1.5 mi Dog Walk |
Re: Over 50 Crossfitters Sign In
Good work Bill! Keep hammering...
Yesterday 3 problems Push ups 15, 20, 15 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 20# 2. 3 finger (RPTC): 4 sets of 3-6-9 3. Full Crimp 4 sets of 3-6-9 -25# Worked in: 3 sets of 10 ab wheel roll outs 3 sets of 20 bird dogs 3 sets of 30 second side plank hold each side Deep Squat Holds balance training Today 4/29/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40# Neutral Grip Pull ups x 5 reps 0, 20# Thoracic Bridges x 10 reps Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 2 rounds 8 sets of: Trapbar Deadlift 225# x 3 reps 30-60 seconds KB Press 35-45# x 3 reps 30-60 seconds Neutral Grip Pull Ups x 3 reps +20# 30-60 seconds Rogue Echo Bike 10 calories :35 20 calories 2:45 30 calories 5:47 20 calories 8:10 10 calories 9:41 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: Over 50 Crossfitters Sign In
You do the same, Tim!!
1.86 mi Dog Walk 3.24 mi Dog Walk (covered over 100 miles this month!) 10 Scap Pulls 11 Pull ups 6 Close grip Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 235 lbs 3 Deadlifts @ 270 lbs 6 Deadlifts @ 305 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs |
Re: Over 50 Crossfitters Sign In
3.35 mi Dog Walk
10 Scap Pulls 11 Pull ups 6 Close grip Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 75 lbs 3 Shoulder Press @ 90 lbs 11 Shoulder Press @ 100 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-Great job with the walking. Movement and meditation built into one activity.
Friday 4/30/21 Bouldered at Rock Mill with Kent and Ryan. No new set problems. Got an additional blue and white problem. Today 5/2/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Goblet Squat x 8 60# DB 30 seconds KB Bench Press 53s x 8 30 seconds TRX Rows x 8 30 seconds Rogue Echo Bike x 15 calories Farmer’s Walk around perimeter of backyard 200’ 2-53# KBs 4 rounds 10:10 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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