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Re: Over 50 Crossfitters Sign In
1.09 mi walk up the Accelerator Runway
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap pulls 10 Pull Ups 5 Chin Ups 5 Shoulder Press @ 55 lbs 5 Shoulder Press @ 65 lbs 5 Shoulder Press @ 85 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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1.52 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap pulls 2 Chin Ups 10 1.5 Pood KBS Death By"" : 1 rep + 1 rep / 1 min Pull-up : 9 rounds + 4 reps 3 three reps less than my last attempt on 14 Jun 2014. I just couldn't do any more! <shrug> |
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Your Death By Pull Ups seems pretty good Bill. Strict or kipping? If I tried it I would have to do strict. Kipping pull ups irritate my shoulder.
Yesterday Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today. Today WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated 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 5 sets of Trapbar Deadlift x 5 reps 225# One-armed floor press x 5 reps 53, 53, 62, 62, 70# Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# Rogue Echo Bike 2 miles for time 5:03 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Tim, I did them strict. I'm not good at kipping and I too have shoulder issues!
Great work on the DLs & Echo Bike! @ Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 113 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps WOD: 7 rounds of: 5 Pull-ups 5 Dips 5 min This got tough toward the end! At least the dips were easy! |
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Thanks for clarification Bill. Those reps add up quick. Starts easy but then quickly gets not so easy.
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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Yesterday
2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 6 Ab Wheel Roll Outs 5 rounds Today 3/11/21 WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated 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 2-3-5-2-3-5-2-3 Goblet Squat 80# (60# DB + 20# vest) KB Press 35, 25, 45# KBs Inverted Row 50# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:40 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trap-bar Deadlifts x 3 reps w/225# 30 seconds rest Dips x 3 reps 30 seconds rest Pronated Grip Pull Ups x 3 reps 20# 30 seconds rest Rogue Echo Bike x 10 calories Double Unders x 15 reps 5 rounds 7:36 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Yes they do Tim! Great work!
9 Mar: At base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 118 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps WOD: 15 AbMat Sit-ups 15 Barbell Good Mornings, 45 lbs 10 Thrusters, 135 lbs 10 Clean & Jerks, 135 lbs 8:47 1.52 mi Dog Walk The Ides of March: At base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 113 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps Front Squat : 5-5-3-3-3-1-1-1-1-1 : 5 Front Squats @ 45 lbs 5 Front Squats @ 65 lbs 5 Front Squats @ 95 lbs 5 Front Squats @ 115 lbs 3 Front Squats @ 135 lbs 3 Front Squats @ 185 lbs 3 Front Squats @ 205 lbs 1 Front Squat @ 225 lbs 1 Front Squat @ 230 lbs 1 Front Squat @ 235 lbs 1 Front Squat @ 240 lbs 1 Front Squat @ 245 lbs 1.52 mi Dog walk |
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Great work Bill. Those front squats are impressive.
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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Hey Gents-
Friday 3/12 21.1.... Did RX only got 54... 1 DU at a time Monday 3/15 5 x 3 Back Squat- Went lite 65-115lb WOD: AMRAP- Cheaper by the Dozen 3 DL 145/205 ) 3 T2B 3 Cal Row / Bike 6 DL 145/205 ) 6 T2B 6 Cal Row / Bike add 3 after every set..... Did 145lb DL got 88 reps |
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