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I FELT them Tim! Nice work on the EMOM!
1.6 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 10 1.5 Pood KBS 3 Shoulder Press @ 100 lbs 3 Shoulder Press @ 110 lbs 5 Shoulder Press @ 125 lbs 10 Shoulder Press @ 80 lbs 10 Shoulder Press @ 80 lbs 10 Shoulder Press @ 80 lbs 10 Shoulder Press @ 80 lbs I was happy I was able to do two more than on the last cycle! I accidently did 10 pounds more in the cool down (and I felt them!!) 143 Pushups (25, 25, 25, 25, 20, 23) |
Re: Over 50 Crossfitters Sign In
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# 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 195, 205, 225# One Armed Floor Press 53, 62, 70# Neutral Grip Inverted Row 20, 20, 30# Rogue Echo Bike 2 miles for time 4:59-Always a hard one. Did a half mile easy to cool down. Banded Hip Stretches |
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 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 35# 10 pronators 3 sets of: Goblet Squats x 8 reps 60# 60 seconds rest Ring Dips x 8 reps 60 seconds rest Neutral Grip Pull ups x 8 reps 60 seconds rest Rogue Echo Bike x 10 calories 15 Kettlebell swings 53# 5 rounds 11:55 Banded Hip Stretches |
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Great work Tim!!
25 May: 1000 Push-ups (Did this in sub-sets of 10 with breaks every 100 reps. I did 4 sets of 15 because I was bored and wanted to finish the 100 reps.) 1.14 mi Dog walk 1.32 mi dog walk 33 Burpees (Yay! Burpees!!) 26 May: 1.14 mi Dog walk 1.32 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pull 10 Pull ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 225 lbs 3 Back Squats @ 265 lbs 10 Back Squats @ 290 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs |
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1.14 mi Dog Walk
1.32 mi Dog Walk 33 Burpees (Yay! Burpees!!) 10 Scap pulls 9 Pull Ups 2 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 165 lbs 3 Bench Press @ 190 lbs 6 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 |
Re: Over 50 Crossfitters Sign In
1000 push ups in a day Bill! I bet your chest and tris are still sore.
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 Turkish Get ups x 2 each arm 35, 44, 53, 62, 70# 5 rounds Worked in 3 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators Quick and the Dead 10 kettlebell Swings 0-1 53# 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 |
Re: Over 50 Crossfitters Sign In
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Banded Paloff Press x 10 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 Squat x 5 reps 60# DB + 20# Vest 60 seconds rest DB/KB Exercise Ball Press x 5 reps 40, 44, 53, 53, 53# 60 seconds rest Neutral Grip Inverted Row x 5 reps +20# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring 2-53# KBs 5 rounds 10:45 Banded Hip Stretches |
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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 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 35# 10 pronators 5 sets of: Kettlebell swings x 25, 20, 15, 10, 5 reps/44, 53, 62, 70, 88# 60 seconds rest KB Press x 5 reps 35, 35, 35, 35, 44# 60 seconds rest Strict pull up x 5 reps 30, 20, 10, 0, 0 # 60 seconds rest Rogue Echo Bike Tabata protocol 47 calories -Felt hard today. Banded Hip Stretches 4 sets of 10 Reverse Hyper |
Re: Over 50 Crossfitters Sign In
Yeah Tim, I felt them! I haven't done one since! :rofl:
1.26 mi Dog walk 34 Burpees (Yay! Burpees!!) 1.14 mi dog Walk 10 Scap Pulls 10 Pull Ups 2 Chin Ups 10 1.5 Pood KBS 5 Back Squats @ 240 lbs 3 Back Squats @ 275 lbs 10 Back Squats @ 305 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs |
Re: Over 50 Crossfitters Sign In
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# 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 Bulgarian Split Squat 25, 30, 30# Dips Neutral Grip Inverted Row x 5 reps +30# Double Unders x 20 Farmer’s Walk around Shed+fire ring tree 2-53# KBs 5 rounds 9:01 Banded Hip Stretches |
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 2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between. -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators 30 minute EMOM Rogue Echo Bike 8 calories 10 Ab wheel roll outs 10 kettlebell swings 62# 1 15’ rope ascent 10 box jumps-jump up/step down 15 push ups 5 rounds This felt like a bit of a grind today. I don't know if it was me or the movements I selected. Banded Hip Stretches |
Re: Over 50 Crossfitters Sign In
Great stuff Tim!
1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 1 chin up 10 1.5 Pood KBS 5 Shoulder Press @ 105 lbs 3 Shoulder Press @ 115 lbs 3 Shoulder Press @ 120 lbs 2 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 |
Re: Over 50 Crossfitters Sign In
Keep at it Bill!
Yesterday 6/6/20 Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Banded Paloff Press x 10 reps each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift x 3 reps 185# 60 seconds rest KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70# 60 seconds rest Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0# 60 seconds rest Rogue Echo Bike 2 miles for time: 5:02 Banded Hip Stretches |
Re: Over 50 Crossfitters Sign In
I'm trying Tim! Gotta keep up with you! ;)
1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 2 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 255 lbs 3 Deadlifts @ 290 lbs 5 Deadlifts @ 325 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
1.52 mi Dog walk
1.32 mi Dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 8 Pull Ups 3 Chin Ups 2 Pull Ups [I]I jammed my thumb yesterday on the DLs! I could feel it![/I] 10 1.5 Pood KBS 10 1.5 Pood Goblet squat 5 Back Squats @ 130 lbs 5 Back Squats @ 160 lbs 5 Back Squats @ 195 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs |
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1.67 mi dog walk
1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 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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1.52mi dogwalk
34 Burpees (Yay! Burpees!!) 10 Scap Pull 10 Pull Ups 4 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 1.52 mi dog walk |
Re: Over 50 Crossfitters Sign In
Looks like you're kicking butt Bill!
Yesterday 6/13/20 Bouldered at Rock Mill with Kent. Fun. 1 new blue and several purple. 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 35# 10 pronators 2-3-5-2-3-5-2-3 Trapbar Deadlift 195# KB Press 35, 35, 44# Neutral Grip Pull up 10, 20, 30# 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 53# Push-up 9:25 Banded Hip Stretches |
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My butt feels Kicked Tim!! Great work!!
1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap pulls 10 Pull ups 1 Chin Up 10 1.5 Pood KBS 5 Deadlifts @ 135 lbs 5 Deadlifts @ 170 lbs 5 Deadlifts @ 205 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs |
Re: Over 50 Crossfitters Sign In
WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Arm Bar x 5 each side 35, 44, 53# 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 Squat x 5 reps 60# DB + 20# Vest 60 seconds rest KB Exercise Ball Press x 5 reps 44, 53, 53, 53, 53# 60 seconds rest Dumbbell Chest-Supported Wide-Grip Row 30# DBs 60 seconds rest Double Unders x 25 reps Farmer’s Walk around Shed+fire ring tree 2-53# KBs 5 rounds 8:27 Banded Hip Stretches Worked in 5 Ring Muscle Ups Pleasant in the Shed this morning. I spent several hours cleaning the Shed yesterday. Nice to have it clean. |
Re: Over 50 Crossfitters Sign In
Great work Tim!!
1.52 mi. Dog Walk 1.67 mi. Dog Walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 5 Bench Press @ 170 lbs 10 Bench Press @ 190 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 |
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1.52 mi dog walk
10:00 AMRAP: 10 Burpees 20 Wall Balls, 20 lbs 3 rounds + 10 Burpees + 10 Wall Balls = 110 reps. Rx'd 1.67 mi Dog walk 5 Deadlifts @ 230 lbs 5 Deadlifts @ 265 lbs 8 Deadlifts @ 300 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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Nice Bill!
Wednesday 6/17/20 Bouldered at Rock Mill with Norm. 1 blue and 2 oranges. Close to a white. I will try again on Saturday. Today 6/19/20 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 35# 10 pronators 2-3-5-2-3-5-2-3 Kickstand Trapbar Deadlift 145# DB Press 30, 40, 40# Strict Pull up 10, 15, 20# Rogue Echo Bike 1 mile on the 5 minutes 3 rounds 2:28, 2:25, 2:35 Banded Hip Stretches |
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Yesterday 6/20/20
Bouldered with Kent and Ryan at Rock Mill. I got the white I wanted. Also got two hard blues. 6/21/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds Turkish Get Ups 3 each arm @ 35# 3 each arm @ 44# 2 each arm @ 53# 2 each arm @ 62# 1 each arm @ 70# 15 kettlebell swings 53# 5 goblet squats 40# DB 1 ring muscle up 10 rounds 18:50 Banded hip stretches |
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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 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 35# 10 pronators 2-3-5-2-3-5-2-3 Goblet Squat 60# + 20# vest KB One-armed Floor Press 53, 62, 62# Neutral Grip Pull up 10, 15, 20# Rogue Echo Bike 10 calories :35 20 calories 2:46 30 calories 5:47 20 calories 8:08 10 calories 9:47 1 minute rest between efforts Banded Hip Stretches I went to a physical therapist yesterday. They specialize in performance manual therapy and rehab for athletes. My hip has been bothering me for the past few years. I have been doing exercises based on my research. The therapist employed dry needling and Graston techniques. He also prescribed some specific mobilization and activation exercises. I will try it for awhile and see if it helps. |
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Keeping it up Tim! Great stuff!
22 Jun: 1.29 mi Dog Walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 2 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 215 lbs 5 Back Squats @ 250 lbs 11 Back Squats @ 280 lbs 23 Jun: 1.34 mi Dog Walk 1.4 mi Dog Walk 10 Scap Pulls 12 Pull Ups 2 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 230 lbs 3 Back Squats @ 265 lbs 11 Back Squats @ 300 lbs 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 |
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1.23 mi dog walk
34 Burpees (Yay! Burpees!!) 10 Scap 10 Pull Ups 2 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 130 lbs 3 Bench Press @ 160 lbs 10 Bench Press @ 205 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 |
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1.67 mi dogwalk
1.52 mi dogwalk 34 Burpees (Yay! Burpees!!) 10 scap pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 245 lbs 3 Deadlifts @ 275 lbs 10 Deadlifts @ 315 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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3.16 dogwalk
34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 2 Chin Ups 3 Shoulder Press @ 110 lbs 3 Shoulder Press @ 120 lbs 3 Shoulder Press @ 130 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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10 reps at 315#! Dang Bill!
6/24-6/26 (3 climbing days) New River trip with Norm. We did mostly moderates. I did TR one harder route clean (12b). My back was an issue. It got very tender at the end of the climbing days (especially the first day). Toes also got tender at the end of each day. Overall a fun trip. It was good to climb and hang out with Norm. 6/27/20 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Monster Walks Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea Spiderman Lunge: 4ea Toe Touch Squat to Stand: 8 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# 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 53# 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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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 35# 10 pronators 3 sets of: Reverse Lunges each leg x 8 25, 30, 40# 60 seconds rest One-armed Floor Press x 8 reps 53# 60 seconds rest Ab Wheel Roll Outs x 8 reps 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 48 calories Banded Hip Stretches |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 1/2 Kneeling Hip Flexor Mobs: 8ea Banded Frog Glute Bridge ISO: 4x10s Heel Sit T-Spine Ext. Rot: 8ea 1/2 Kneeling Ankle Mobs: 10ea 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 Armbar x 5 each side 35, 4, 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 Single Leg Deadlift 20,25,30# Kettlebell Press 35, 35, 44# Neutral Grip Inverted Row 20# 20 kettlebell bell swings 44# 10 Box Jumps 20” 1 ring muscle up 5 rounds 12:30 Banded hip stretches |
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Tim. I felt every one of them! Great work!
1.67 mi. dog walk 1.51 mi dog walk 34 Burpees (Yay Burpees!!) 10 Scap Pulls 10 Pull Ups 4 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 250 lbs 3 Back Squats @ 280 lbs 10 Back Squats @ 315 lbs 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 |
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June 30, 2020
Bouldered at Rock Mill with Norm and Kent. Quickly sent 4 new blue routes. Fun. July 1, 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 35# 10 pronators 5 sets of: Alternating Reverse Lunge x 5 reps each leg 2 25# DBs 60 seconds rest Ring Dips x 6 reps 60 seconds rest Pull ups x 5 reps 20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring 2-53# KBs 5 rounds 10:50 Banded Hip Stretches |
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Great Stuff Tim!!
1.52 mi Dogwalk 1.93 mi Dogwalk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 4 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 170 lbs 3 Bench Press @ 190 lbs 10 Bench Press @ 215 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 |
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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# 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 Turkish Get Ups 3 each arm @ 35# 3 each arm @ 44# 2 each arm @ 53# 2 each arm @ 62# 1 each arm @ 70# Quick and the Dead 10 kettlebell Swings 0-1 53# 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 Bill, I see you incorporate a lot of walking into your lifestyle. I too try to walk daily getting at least 2 miles in. I view walking as a sort of freedom. I hope to walk for my whole lifetime. |
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Tim, I have a dog, therefore, I have a walking program!! :rofl: My wife and I love walking. She doesn't like "the Superman workouts" we do!
.53 mi dog walk 1.52 mi dog walk 10 scap pulls 11 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 265 lbs 3 Deadlifts @ 300 lbs 6 Deadlifts @ 335 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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1.52 Dog Walk
33 Burpess (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 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 @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs This was tough! I could barely lift 140#. |
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July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed. July 4, 2020 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 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 Single Leg Deadlift 25, 30, 40# Exercise Ball Bench Press 53# KBs Neutral Grip Inverted Row 10, 20, 30# Rogue Echo Bike Reverse Tabata Protocol 35 calories Banded Hip Stretches |
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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# 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: Assisted Skater Squat x 8 reps each leg 60 seconds rest KB Press x 8 reps 35# KBs 60 seconds rest Neutral Grip Pull Ups x 8 reps 60 seconds rest Rogue Echo Bike/10 Calories Single Arm Carry Around Building/Switch arm and Repeat 60# DB 5 rounds 12:25 10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball Banded hip stretches |
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