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Re: Over 50 Crossfitters Sign In
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. |
Re: Over 50 Crossfitters Sign In
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) |
Re: Over 50 Crossfitters Sign In
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 |
Re: Over 50 Crossfitters Sign In
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) |
Re: Over 50 Crossfitters Sign In
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. |
Re: Over 50 Crossfitters Sign In
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) |
Re: Over 50 Crossfitters Sign In
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: |
Re: Over 50 Crossfitters Sign In
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 |
Re: Over 50 Crossfitters Sign In
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 |
Re: Over 50 Crossfitters Sign In
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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