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Don't feel bad Tim! You are doing a lot of Kick@$$ stuff!!

Spent last week with the grandkids, hiking, cooking out and doing Burpees (Yay! Burpees!!) & Push ups.

1.67 mi dog walk
1.66 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat

1-1-1-1-1 Overhead Squat
1-1-1-1-1 Front Squat
1-1-1-1-1 Back Squat

1 Overhead Squat @ 45 lbs
1 Overhead Squat @ 65 lbs
1 Overhead Squat @ 95 lbs
1 Overhead Squat @ 115 lbs
1 Overhead Squat @ 135 lbs
1 Front Squat @ 135 lbs
1 Front Squat @ 155 lbs
1 Front Squat @ 185 lbs
1 Front Squat @ 205 lbs
1 Front Squat @ 225 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 245 lbs
1 Back Squat @ 275 lbs
1 Back Squat @ 295 lbs
1 Back Squat @ 305 lbs

107 Push ups (57, 30, 20)

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1.52 mi dogwalk

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

5 Bench Press @ 175 lbs
3 Bench Press @ 195 lbs
10 Bench Press @ 220 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

107 Pushups (57, 30, 20)

.66 mi dogwalk

Re: Over 50 Crossfitters Sign In
 

Hey Gents-
So glad to see you guys are still at it thur this COVID Junk. Or gym closed down, but opened back on JUNE 1. I have been getting my work in!!
Best-
Patrick

Monday 8/3
Front Squat "2-4-6-8-10"
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM
Rest 2 Minutes Between Sets
155-85LB . This was backwards from what we've done for a Month!!

WOD:
On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)
Bike 135lb DL 35lb KB hi knees

08/04 Tues:
[AMRAP 1:30]:
12 Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
9 Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
7 Burpees
Max Bar Muscle-ups

Rest 1 Minutes

[AMRAP 1:30]:
5 Burpees
Max Bar Muscle-ups
Sub pull ups or chest to bar
Did Ring dips and 2 ring MU from a box

WOD:
800 Meter Run
50/35 Calorie Bike Erg
40 Toes to Bar
1 lap Wreck Bag Run (db or sandbag)
40 db or sandbag Step-ups (70/50) (24"/20")
50/35 Calorie Bike Erg
800 Meter Run
Scaled it...... first time I have run in 3+ mo as I broke my Big Toe 400M run and 40 CAL on the bike: 29:32

Re: Over 50 Crossfitters Sign In
 

Patrick, Same to you. I've got weights, a bench, KB, and a pull up rig; so my garage gym is pretty much a decent box! All I need is a certification!

1.67 mi dogwalk
1.29 mi dogwalk

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

5 Deadlifts @ 270 lbs
3 Deadlifts @ 305 lbs
3 Deadlifts @ 345 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

107 Pushups (57, 20, 20, 10)

Re: Over 50 Crossfitters Sign In
 

Patrick-Glad to hear you've been exercising. Got to keep the habit going.

Wednesday, August 5, 2020
Bouldered at Rock Mill.

Today (8/7/20)
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

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches
Worked in 5 ring muscle ups

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Great work Tim! I haven't run for months!!

1.19 Mi Dogwalk
1.52 mi Dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 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 @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

107 Push Ups (40, 30, 20, 17)

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Yesterday
Bouldered at Rock Mill with Kent and Ryan.

Today (8/9/20)
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:
Alternating Reverse Lunges x 5 each leg 50# Sandbag
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60#
60 seconds rest
DB Rows x 5 each arm 60#
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
50 calories

Banded Hip Stretches
Calf stretches

Re: Over 50 Crossfitters Sign In
 

Excellent work Tim! I need to do more DB work!

1.52 mi dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
5 Chin Ups
10 1.5 Pood KBS
WOD:
20:00 AMRAP:
12 Bench Press, 135 lbs
12 Strict Pull-ups

6 rounds + 12 Bench Press + 3 Strict Pull-ups, 159 reps

This looked like a fun WOD. I did the Benches straight through and ended up doing the PUs in sub sets of three. This seemed the best way to do it while saving my palms! This rhythm seemed the best way to do it. If I had found this earlier I think I could have gotten 7 or 8 rounds!

107 Push ups (46, 20, 20, 20)

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Thanks Bill. I'm trying.


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

Quick and the Dead
10 kettlebell Swings 0-1 min 40 @ 53#, 40 @ 62#, 20 @ 70#,
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Banded Hip Stretches
Calf Stretches

Re: Over 50 Crossfitters Sign In
 

Tim, you are doing well!!

1.56 mi dog 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 @ 135 lbs
5 Back Squats @ 170 lbs
5 Back Squats @ 205 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

129 Push ups (39, 30, 30, 30)