Re: Over 50 Crossfitters Sign In
 

Great stuff guys!!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 7)
10 Air Squats
14 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)

[B]WU:[/B]
12 Min AMRAP:
15 Towel Pull-ups
10 Box Jumps, 20 in

5 rounds + 15 Towel Pull-ups + 4 Box Jumps, 144 reps
[I]
This was a keep moving WOD. I surprised my self that I got to the sixth round![/I]

Re: Over 50 Crossfitters Sign In
 

12.20.2018 Thursday
WU:
120 SU
10 PVC Pass thru's
.40sec hold OVH Sq. w/PVC

3 x 5 Overhead Squats
65, 85, and 95lb

E2MOM- 5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat
45-65lb took it easy on the hip....

WOD:
AMRAP- 15 Minutes:
400 Meter Run
8 Strict Pull-Ups / DB press for me
12 Strict Handstand Push-Ups
Completed 4 rounds. go go go again.....Gettin Cardio work!! :pepper:

Re: Over 50 Crossfitters Sign In
 

Saturday 12/22/18
Bouldered at Rock Mill with Jeff.

Today 12/24/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
Double Kettlebell Front Squats x 5 reps 35# KBs
Rest 45
Sloper campus lap x 2 laps
Rest 45 seconds
KB Floor press x 5 reps 53#
Rest 45 seconds
Ab Wheel Roll Outs x 5 reps
Rest 45 seconds

B.
Three rounds for time of:
25 double unders
15 Push-Ups
20 Kettlebell Swings (20 kg)
8:01

Rice Bucket Routine

Re: Over 50 Crossfitters Sign In
 

12/21/2018 Friday
Barbara
5 Rounds
20 Pull-up
30 Push-up
40 Sit-ups
50 Air-squats

37:40

12/24/2018
WU 5 of each below
12 Days of X-MAS
1 Lap
2 T2B
3 Burbees
4 Goblet Squats
5 Pull-ups
6 Wall Balls Did barbel strick press
7 Push-ups
8 WTD OVH Squats
9 KB Swings
10 DB Snatchs
11 Hollow Rocks
12 Ring Dips

32:30 Tweak'd my back middle of round 10, finished 11 Rounds

Re: Over 50 Crossfitters Sign In
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM 35# KBs for first 5 cycles and 44# KBs for last 5 cycles.

2 TGUs with each weight 35, 44, 53, 62, 70#

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

First workout with new bike. It's very sturdy and quiet compared to my previous air bike. A good tool for building fitness and mental fortitude.

Merry Christmas, everyone!

Re: Over 50 Crossfitters Sign In
 

Merry Christmas to All!! I made it to 55!!! AND Still counting!! :pepper:

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Kent. Sent a few blues I had tried on Saturday. Repeated a particularly hard purple. Very crowded.

Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

5 Sets of:
Hexbar Deadlift x 5 reps 195#
30 seconds rest
TGUs x 2 (1 each arm) 53, 53, 62, 62, 62#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 each arm 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike -average RPM 65
10 X (60s work + 60s rest)

1 strict muscle up
Deep Squat Hold
Hip stretches
5 rounds

VooDoo Floss for elbows and forearm smashing.

Happy Birthday Patrick! Mine's coming up in a few days on the 31st.

Re: Over 50 Crossfitters Sign In
 

12.27.2018 Thursday-
WU: CrossOver Shoulder routine
Run 400M
2x Accros gym floor
High Knees
Butt kickers
leg swings front
leg swings side
Bear crawls

Take 20 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure.

Only made it to 265lb.

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs) / 165 for me
12 Box Jump-Overs (24″/20″)

6rds +10

Re: Over 50 Crossfitters Sign In
 

Yesterday
Climbed at "On the Rocks." On the Rocks is a new gym in Amherst. Very nice small gym. However it was too busy with lots of kids running around. Dangerous! I'm hoping the next time I go it won't be as busy.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Three sets of:
Double Kettlebell Front Squats x 8 reps 35# KBs
Rest 45
Ring Rows x 8 reps
Rest 45 seconds
KB press x 8 reps 35# KBs
Rest 45 seconds
Ab Wheel Roll Outs x 8 reps
Rest 45 seconds

B.
TGUs x 10 reps 62#

C.
30/20/10 double countdown
1. Start with as many kettlebell swings as possible in 30 seconds, then rest 30 seconds.
2. Then do as many push-ups as possible in 30 seconds. Rest 30 seconds.
3. Next do swings hard and fast for 20 seconds. Rest 20 seconds.
4. Follow it up with 20 seconds of push-ups. Rest 20 seconds.
5. Finish with 10 seconds of swings, 10 seconds of rest, and 10 seconds of push-ups. Rest for 30 seconds and repeat the sequence once more.
73 total swings and 90 total push-ups

VooDoo Floss on arms and elbows.

Re: Over 50 Crossfitters Sign In
 

12.28.2018 Friday
WU:
Crossover Symetery shoulder routing
Run 400M
2 Rounds
20 Cradle rocks
10 Push-ups
5 strict press w/bar

Every 2 minutes, for 16 minutes (8 sets):
Push Jerk
*Set 1 ? 3 reps @ 70-74% of 1-RM
*Set 2 ? 3 reps @ 75-79%
*Set 3 ? 2 reps @ 80-84%
*Set 4 ? 2 reps @ 85%
*Set 5 ? 1 rep @ 87-89%
*Set 6 ? 1 rep @ 90-92%
*Set 7 ? 1 rep @ 93-94%
*Set 8 ? 1 rep @ 95%

75-115lb. Working on proper form

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders / 80 SU
20 Push Presses (95/65 lbs)
10 Burpees Over the Barbell
3rd +30 65lb P. Press / 80 SU

12.29.2018 Saturday
WU: Run 400
hi knees 2x across gym
butt kickers 2x across gym
bear crawl 2x across gym
stiff arm KB hold 2x across gym

Clean / C & J 1 every Minute
75-125lb 115 C&J 125lb Clean

WOD: Partner WOD 20Min Cap
RUN 400M
3X 30 Front Squats
30 T2B
RUN 400M
3X 30 Hang Cleans
30 Burpee over Bar
RUN 400M
We went 20 Min, short 20 Burpee and 400M Run...:confused: