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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: 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 |
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, 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 |
Re: Over 50 Crossfitters Sign In
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 |
Re: Over 50 Crossfitters Sign In
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 |
Re: Over 50 Crossfitters Sign In
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 |
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 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. |
Re: Over 50 Crossfitters Sign In
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 |
Re: Over 50 Crossfitters Sign In
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#. |
Re: Over 50 Crossfitters Sign In
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 |
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 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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