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Okay!!!!!
tuesday march 31st
Kanga Rocks L1 Murph training:

2 rounds:
500m run
10 rounds
3pullups
6 pushups
9 squats

measured out the front farm entry track and raked away all the fallen branches, sticks and bigger rocks. and then used my TomTom to measure distances...all now measured in 50m increments to front gate.. 185m each way :)


did not stop but was very slow
34mins..but it was a start and now I have something to build on. the pullups were really hard.. singles from the get go
wed 1 april
5k alt jog walk

Thurs. 2 April:
Warm-up
2x[20 mountain climbers (2nd round feet don’t touch in front),
2x30s pigeon stretch,
5 rollover to toe touch

2x[2x8 SL glute ext,
8 heavy hinge KB,
30s DU practise..that meant 30 attempts for me.

Weightlifting
GYM: Deadlift (6, 4, 2, 3x1)
6 x 50kg
4 x 55kg
2 x 60kg
3 x 1 65.00kg

Metcon (Time)WOD2 of our Lockdown Throwdown comp
For Time
21 KBS 16/12, 90 Skips,
15 KBS, 60 skips
9 KBS, 30 Skips
15 KBS, 60 Skips
21 KBS, 90 Skips


this seemed good for me until the end when i paused my stopwatch function looked down with great anticipation only to see that I had not pressed start ..
now to do again :) today

cheers to all

Helen
in sunny humid Queensland Australia

Re: Over 50 Crossfitters Sign In
 

[QUOTE]this seemed good for me until the end when i paused my stopwatch function looked down with great anticipation only to see that I had not pressed start ..[/QUOTE]

Helen, I HATE that when it happens!! (Done it way too often my self!) Awesome work!!

1.14 mi dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7, 3 Pull ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 125 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

22 Push Ups

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Good work people!

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

5 sets of:
Back Squat x 5 reps 95#
60 seconds rest
One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Strict Pull ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
10 min. of 20 sec. hard + 40 sec. rest
73 Calories

1 strict ring muscle up
5 ab wheel roll outs
20 Flexbar Wrist Extensions
5 rounds

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Real Kick@$$ Tim!!

1.14 mi Dog Walk
1.32 mi Dog walk

34 Burpees (Yay! Burpees!!)
10:00 AMRAP:
10 Air Squats
9 Dumbbell Snatches, 35 lbs
10 Push-ups
9 Dumbbell Snatches, 35 lbs

4 rounds + 10 Air Squats + 9 Dumbbell Snatches + 10 Push-ups =181 reps

22 Push Ups

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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 Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Modified Sumo-Deadlift x 5 reps 155, 165, 175, 185, 195#
60 seconds rest
Banded pvc bar press x 5 reps each arm 70#
60 seconds rest
Neutral Grip Inverted Ring Rows x 5 reps
60 seconds rest

5 rounds for time:
20 kettlebell swings 53#
5 ring dips
2 15’ rope ascents
13:24

Thanks Bill! You too!

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I'm trying Tim! ;) Nice job on that RFT! I need to figure out how to set up a rope for me to use!
1.14 mi dog walk
2.37 mi dog walk
33 Burpees (Yay! Burpees!!)
6, 4 Pull 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
43 Push Ups

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NICE Work Gents!! Bill- what kind of dog did you get?

4.04.2020 Saturday
WU: various warm-up stuff

WOD:
5 Rounds
20 air-squats
15 push-ups
400M Run

21:29- Felt nice to Run!!:run:

04.06.2020 Monday
WU: various warm-up stuff

WOD: 20min AMRAP
4 pull-ups
8 burpees
12 weighte reverse lungs 22lbDB
7rds +10

15 Strict DB press 15lb each arm
10 Strict DB press 22lb each arm
5 Strict DB press 27lb each arm

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Patrick, my wife brought home a stray hound. She (the dog) looks like a mutt; Brown head, black torso, white paws. She is VERY young and bounces all over the house. The older dog and cat are not amused! :rofl:

Nice work BTW!

2.73 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
8, 2 Pull ups
10 1.5 Pood KBS
5 Bench Press @ 86 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

43 Push Ups

Re: Over 50 Crossfitters Sign In
 

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 70#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through
32 kg felt heavy!

Worked in 5 sets of 20 Flexbar wrist extensions.

Bill-The 43 push ups you posted. Is that in one go? I'm trying to get my max push ups in one set up a bit. 43 would be a great number. I can do 30 with a bit of effort but my energy quickly plummets after that. Something to work on.

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Tim, I feel ya! Sunday, I did 43 straight, which burned! Monday and Tuesday, I did as much as I could do, about 30ish and plugged on through. Yesterday and today, I did 20, then 10, then 5, then 5...

1.14 mi dogwalk (with a 70# ruck)
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7, 3 Pull ups
10 1.5 Pood KBS
5 Deadlifts @ 130 lbs
5 Deadlifts @ 160 lbs
5 Deadlifts @ 190 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs

43 Push Ups