Re: Over 50 Crossfitters Sign In
 

Great work Tim!!

1.42 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
Muscle snatch 1-1-1-1-1 reps
Overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps

1 Muscle Snatch @ 45 lbs
1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 85 lbs
1 Muscle Snatch @ 95 lbs
1 Muscle Snatch @ 115 lbs

3 Overhead Squats @ 45 lbs
3 Overhead Squats @ 65 lbs
3 Overhead Squats @ 85 lbs
3 Overhead Squats @ 95 lbs
3 Overhead Squats @ 115 lbs
3 Overhead Squats @ 135 lbs

1 Squat Snatch @ 45 lbs
1 Squat Snatch @ 65 lbs
1 Squat Snatch @ 85 lbs
1 Squat Snatch @ 95 lbs
1 Squat Snatch @ 105 lbs
1 Squat Snatch @ 115 lbs

1.22 mi Dog walk

Re: Over 50 Crossfitters Sign In
 

July 6, 2020
Bouldered at Rock Mill.

July 7, 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
10 Pronators

5 sets of:
Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60# DB
60 seconds rest
Ring Rows x 5 reps +10#
60 seconds rest

10 Minute EMOM 35# KBs
3 Double Kettlebell Swings
1 Double Kettlebell Press
2 Double Kettlebell Front Squats

Banded Hip Stretches

Keep up the good work Bill!

Re: Over 50 Crossfitters Sign In
 

Nice work on the RDLs, DB and KB work Tim!

1.74 mi Dogwalk
1.14 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 Back Squats @ 135 lbs
5 Back Squats @ 165 lbs
5 Back Squats @ 200 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

22 Push ups

Re: Over 50 Crossfitters Sign In
 

Thanks Bill!

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#
Arm Bars x 5 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Assisted Skater Squat x 6 reps each leg
60 seconds rest
3 ring muscle ups (one at a time)
60 seconds rest
Ab Wheel Roll Out x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:35

Banded hip stretches

Re: Over 50 Crossfitters Sign In
 

Awesome work Tim! My son did some farmers' walks with 2 45# plates in our back yard, he said they were hard!!

1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 115 lbs
5 Bench Press @ 135 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

22 Push ups

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1.67 mi dogwalk
1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 210 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

22 Push Ups

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1.14 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 @ 70 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

22 Pushups

Re: Over 50 Crossfitters Sign In
 

Bill-I'm trying to be pretty conservative on the farmer's walks. Hopefully build up slowly over time.

July 9, 2020
Bouldered at Rock Mill.

July 10, 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
10 Pronators

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

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Rogue Echo Bike
2 miles for time: 4:59

Banded Hip Stretches

Re: Over 50 Crossfitters Sign In
 

Tim, I agree with you on how tough those farmers' carries are! Great work!

2.23 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

1 Shoulder Press @ 45 lbs
1 Shoulder Press @ 65 lbs
1 Shoulder Press @ 95 lbs
1 Shoulder Press @ 105 lbs
1 Shoulder Press @ 115 lbs
1 Shoulder Press @ 135 lbs
3 Push Press @ 95 lbs
3 Push Press @ 105 lbs
3 Push Press @ 115 lbs
3 Push Press @ 135 lbs
3 Push Press @ 140 lbs
5 Push Jerks @ 95 lbs
5 Push Jerks @ 105 lbs
5 Push Jerks @ 115 lbs
5 Push Jerks @ 125 lbs
5 Push Jerks @ 135 lbs

43 Push Ups (20, 20, 3)

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1.52 mi Dog Walk
1.32 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 Squat

"5 Back Squats @ 220 lbs
5 Back Squats @ 255 lbs
10 Back Squats @ 295 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"

43 Push Ups (20, 20, 3)