Re: Over 50 Crossfitters Sign In
 

1.53 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
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

22 Push Ups

Re: Over 50 Crossfitters Sign In
 

Bill-Great idea tracking your walking miles for the month. Over 80 miles seems like a fair bit. Great job! I'm guessing I walked around 30 miles in October.

Yesterday (11/2/20)
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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 1 each w/62 & 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 53#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/8# med ball
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Today 11/3/20
4 problems
15 push ups
10 pronators
5 rounds

Re: Over 50 Crossfitters Sign In
 

Tim, I use [url]www.mapmyfitness.com[/url] which makes keeping track easy! Nice work on the Quick & Dead and 4 Problems WODs!!

1.68 mi dog walk
1.53 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

22 Push ups

Re: Over 50 Crossfitters Sign In
 

1.68 mi dog walk
1.2 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups (4,1)
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 170 lbs
5 Deadlifts @ 205 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

22 Push ups

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#
Kettlebell Windmills x 5 reps 35, 44, 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
Trapbar Deadlift 175, 195, 205
Double KB Press 35, 35, 44 & 1 w/53s
Pronated Grip Pull-up 10, 20, 30

Rogue Echo Bike 15 calories
Farmer’s Walk 1 Lap around Shed (62, 70# KBs/Switch arms each round)
4 rounds
9:44

Banded Hip Stretches
5 ring muscle ups

Two long days at school. Parent/Teacher Conferences. Good to workout this morning.

Re: Over 50 Crossfitters Sign In
 

Great work Tim!!

1.68 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

22 Push Ups

Re: Over 50 Crossfitters Sign In
 

I'm trying Bill! You too!

Yesterday
Bouldered at Rock Mill with Kent.

Today 11/8/20
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

Turkish Get Ups (2 each arm)
35, 44, 53, 62, 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
5 push ups
10 rounds
17:51

Hip Banded Stretches
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

You're being successful Tim!! ;)

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
Thruster + Push Press + Push Jerk + Split Jerk : 1-1-1-1-1-1-1 :
1 Thruster + Push Press + Push Jerk + Split Jerk @ 45 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 65 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 85 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 95 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 105 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 115 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 135 lbs

This was close to what I did about 3 years ago. But I didn't miss one!!

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: 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

4 sets of:
Trapbar Deadlift x 6 185#
60 seconds
KB Floor Press x 6 reps 53, 53, 62, 62#
60 seconds
TRX Inverted Rows x 5 reps +25# plate on chest
60 seconds

Rogue Echo Bike x 10 calories
FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:45 PR

Banded Hip Stretches
5 ring muscle ups

Nice Bill!

Re: Over 50 Crossfitters Sign In
 

Tim, anytime I can keep up or beat a 3 year old attempt, I'm happy!! ;)

1.68 mi dog walk
1.66 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 220 lbs
5 Back Squats @ 255 lbs
11 Back Squats @ 290 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

22 Push Ups
I'm jealous of your MUs Tim!! Nice work!!