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Great job on the deadlifts and squats Bill. Impressive numbers.

6/29/21
Climbed at Rock Mill with Norm and Kent. One new blue and one new orange. Solid problems.

Today
6/30/21
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

5 sets of:
Back Squat X 5 reps 115, 125, 135, 145, 155#
30 seconds
Banded DB Bench Press x 5 reps 40s w/1” band
30 seconds
Sloper Campus Lap x 2

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:15

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Re: Over 50 Crossfitters Sign In
 

Thanks Tim! I'd like bigger numbers, but, I GOT to watch my knee! Great work on the back squats and bench as well!!

At Base Globo:
1 mi walk
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Push Ups
10 Pike Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

Hang Power Snatch : 1-1-1-1-1-1-1-1-1-1 :
1 Hang Power Snatch @ 45 lbs
1 Hang Power Snatch @ 50 lbs
1 Hang Power Snatch @ 55 lbs
1 Hang Power Snatch @ 60 lbs
1 Hang Power Snatch @ 65 lbs
1 Hang Power Snatch @ 70 lbs
1 Hang Power Snatch @ 75 lbs
1 Hang Power Snatch @ 80 lbs
1 Hang Power Snatch @ 85 lbs
1 Hang Power Snatch @ 90 lbs
1 Hang Power Snatch @ 95 lbs
0 Hang Power Snatches @ 100 lbs

I did better than I did a few months ago!

Evening:
1.52 mi dog walk
10 Scap pulls
13 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
12 Bench Press @ 190 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

Definitely watch that knee Bill. I haven't back squatted in recent history. The last month or so I've started again. Nothing crazy but it feels good to be able to do it again. I saw on StrongFirst that someone my age and weight should be able to back squat 155 for 5 reps. Doesn't mean you're strong but at least you're not weak. I'm happy with that.

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
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: Over 50 Crossfitters Sign In
 

Tim, I'm trying! That 5 rep back squat seems to be a good plan! (That's the reason I've been doing 40 pushups a day. I read a UK study which said that men who could do 40 Pushups tended to outlive those who couldn't!)

At the Base Globo:

1 mi walk
1 min on Jacobs Ladder, 110 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Push Ups
10 Pike Pushups
10 Scap Pulls
14 Pull Ups
10 Chin Ups
50 Burpees (Yay! Burpees!!)

42 Row Calories
42 Alternating Dumbbell Hang Snatches, 50 lbs

11:18

Doing the dumbbell hang Snatches weren't that bad, as long as I kept my form. I had to finish early due to the gym being closed for cleaning.

Evening:
1.52 mi dog walk
10 Scap Pulls
14 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 260 lbs
3 Deadlifts @ 295 lbs
1 Deadlift @ 330 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

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2 July:
1.15 mi walk
1.36 mi walk

100 Burpees (Yay! Burpees!!) ~15 min
40 push ups
10 Pike push ups

5 July :

1.34 mi walk
10 Scap Pulss
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
3 Shoulder Press @ 100 lbs
6 Shoulder Press @ 115 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

6 July:
1.52 mi dog walk
10 Scap Pulls
13 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 120 lbs
5 Back Squats @ 150 lbs
5 Back Squats @ 180 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

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.51mi dog walk

50 Burpees (Yay! Burpees!!)
40 push ups
10 Pike push ups
10 Scap Pulls
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

1.5 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 205 lbs
5 Deadlifts @ 210 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Re: Over 50 Crossfitters Sign In
 

Took a week off to vacation in New Hampshire and Maine. We visited my dad in NH and then went to Bar Harbor and Acadia National Park. We did some hiking and took a Whale Watch tour. We saw several humpbacks. Pretty cool.

7/2/21 (before trip)
Bouldered at Rock Mill with Kent and Ryan.

7/11/21 (after trip)
Bouldered at Rock Mill. Two new blues.

Today
7/12/21
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 35, 44, 53#
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
Back Squat 95, 115, 135#
Floor Press 53, 62, 70#
Neutral Grip Pull Up on Rings 0, 10, 20#

Rogue Echo Bike x 10 calories
Box Jumps x 10 reps 20”
Push Ups x 10 reps
5 rounds
11:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

A few Candlestick roll to stands

Re: Over 50 Crossfitters Sign In
 

Tim, sounds like it was great! Awesome work!

At Base Globo:
.22222222 mi walk
.55555555 mi run
.22222222 mi walk
1 min on Jacobs Ladder, 115 ft.
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 SUs
DU Attempts, got 10
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Evening:
.86 mi Dog Walk

Re: Over 50 Crossfitters Sign In
 

You too Bill! Looks like you got a lot done when I was gone.
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
3, 3, 2, 2, 1 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
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#