|
|
Re: Over 50 Crossfitters Sign In
Not too shabby yourself 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 2 Turkish Getups each arm 35, 44, 53, 62, 70# 5 rounds Sprints Conditioning After a Lift Week 1: (Sprint 11 seconds, rest 49) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
Re: Over 50 Crossfitters Sign In
Nice work on the TGUs and the sprints Tim!
1.67 mi dog walk (I ran up the park hill! ;) ) 1.14 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 90 lbs 5 Bench Press @ 115 lbs 5 Bench Press @ 140 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 10 Bench Press @ 115 lbs 129 Push ups (39, 30, 30, 30) |
Re: Over 50 Crossfitters Sign In
Thanks Bill. I guess I'm not really sprinting. Just trying to get some running capacity back.
Yesterday-Bouldered at Rock Mill with Norm, Kent, and Ryan. A good crew. 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# 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: Goblet Front Foot Elevated Split Squat x 5 reps each 40# DB 60 seconds rest DB Press x 5 reps 40# DBs 60 seconds rest Neutral Grip Pull Up x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/60# DB Switch arm on second lap 4 rounds 11:15 Banded Hip Stretches Calf stretches |
Re: Over 50 Crossfitters Sign In
Tim, I hear you on the running!! I think my dog would run, but she would beat me! Great work on the echo bike & Farmers walk!!
1.67 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 Deadlifts @ 145 lbs 5 Deadlifts @ 180 lbs 5 Deadlifts @ 215 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 129 push ups (39, 30, 30, 15, 15) |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered at Rock Mill with Kent and Ryan. 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 KB Front Squat 2 35# KBs One-arm Floor Press 53, 62, 70# Pronated Grip Pull Up 20# Sprints Conditioning After a Lift Week 1: (Sprint 12 seconds, rest 48) x 10 5% grade @ 7.5 mph Banded Hip Stretches Calf Stretches |
Re: Over 50 Crossfitters Sign In
Nice KB work & sprints Tim!!
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 Shoulder Press @ 60 lbs 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 90 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 129 Push Ups (39, 30, 30, 30) |
Re: Over 50 Crossfitters Sign In
Thanks Bill! I see you're still banging out a large amount of push ups. I need to do more push ups.
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 Quick and the Dead 10 kettlebell Swings 0-1 min 70#, 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 3-4 1 ring muscle up 4-5 Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Rogue Echo Bike 2 miles for time: 4:58 Banded Hip Stretches Calf stretches |
Re: Over 50 Crossfitters Sign In
Thanks, Tim! Got to find better ways to do push ups without trashing my shoulders!! Nice work on the MUs and that Quick and the Dead!
1.19 mi dog walk 1.52 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 Squats 5 Back Squats @ 230 lbs 5 Back Squats @ 265 lbs 10 Back Squats @ 305 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 144 Push ups (44, 30, 20, 20, 20, 10) |
Re: Over 50 Crossfitters Sign In
1.67 mi Dog walk
1.9 mi Dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 155 lbs 5 Bench Press @ 175 lbs 10 Bench Press @ 200 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 143 Push ups (43, 30, 20, 20, 20, 10) |
Re: Over 50 Crossfitters Sign In
Bill-Your back squats got heavy fast. Nice work. 10 @ 305 is a different language to me.
Yesterday Bouldered at Rock Mill with Ryan. Last Wednesday until next summer. Today (8/20/20) 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: 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 4 sets of: Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style 60 seconds rest One-Arm Landmine Push Press x6 reps each arm 45#+25# 60 seconds rest Feet-Elevated Suspension Row x 6 reps 60 seconds rest Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:33 Sprints Conditioning After a Lift Week 1: (Sprint 12 seconds, rest 48) x 10 5% grade @ 7.5 mph Calf Stretches |
| All times are GMT -7. The time now is 08:10 AM. |
|
CrossFit is a registered trademark of CrossFit Inc.