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WED 1 April Rest from CF
Planted out out survival greens etc.


Thur April 2
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

weightlifting;
Deadlift (build to 3x1)60,62.5 ,65kgs

50+: Metcon (Time)
For Time
21 KBS 16/12, 60 Single Skip,
15 KBS, 45 SS
9 KBS, 30 SS
15 KBS, 45 SS
21 KBS, 60 SS

Time 7:11


Fri Aril 3
Warm-up
2x[2-3 min aerobic,
12 dead bugs,
12 bird dogs,
15 core pumps,
8 dive bombers

Partner WOD that I did without a partner
1) 20 Russian twists + 10 situps
2) 20 Db SA alt Snatches 22.5/15 + 10 Db PP,
3) 20 Db stepups (or Goblet lunges) + 8 BW squat jumps,
4) 10 WindScreen Wipers + 8 pushups
5) 30m goblet carry + 8 Gob Squats.
Every 10 rounds do 200m run

I have no idea how long this took..flat battery but damnably hard.

Sat April 4
5km walk
and 45 min session with my brother to keep him moving :)


Mon April6
warmup:

2x[30s broom throughs,
6 lunge and twists,
10 prone broom throughs,
10 prone arm lifts,
12 hollow rock Dead bugs

2x[5 wall squats,
2x4 KB windmills,


CORE
3x[2x10 Woodchops,
15 back extensions,
20s Hanging Lsit

Metcon (Time)
6 RFT
20 twist mountain climbers,
20 situps,
20 air squats,
20 lunges
17:14 the mountainclimbers with twist were challenging.

Tue April 7th: 4km walk and cleaning out the chicken pens..aaarrrggghhh! Plus 500m walk as my brothers exercise :)


Wed April 8
warmuo:
400m run,
30s box lat stretch,
5 inchworms with pushup,
6 walking Samson Stretch,
10 prone K2E,

2x[4 2xT's,
5 paused supermans

weightlifting
& rep DL: 67.5kg

CrossFit.com WOD 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm 22.5/15
10 push-ups
9 dumbell snatches, left arm
$ rounds +34 reps.

Thur April 9
warmup
3min aerobic,

2x[6 lunge with broom side stretch,
5 dive bombers,
DD calf stretches]

2x[10 calf raises,
10 alt lunge and Db press, 10 KB DL

Weightlifting:
6 x 2 OH Squat only 27.5kg..nervous alone for some reason ... best get over this )
Metcon:
3 Rounds for Time 6kg DB
10 Dumbbell DL, Left
10 Dumbbell Overhead Lunges, Left
10 Dumbbell DL, Right
10 Dumbbell Overhead Lunges, Right
10 Dumbbell Power Cleans, Left
10 Dumbbell Front Squats, Left
10 Dumbbell Power Cleans, Right
10 Dumbbell Front Squats, Right
Time 11:19

I also confess that being here with just my brother is challenging. This week Ii found that I had washed ALL the kitchen towels, sun dried them and then, heaven help my sanity, actually ironed them..now started on the contents of the linen press ...

cheers to all :highfive:

Helen

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Great work Helen! Hang tough!!

1.06 mi dog walk
33 Burpees (Yay! Burpees!!)
10 scap pulls
6, 4 Pull Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
2.73 mi dog walk

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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:
Back squats x 5 reps 115#
60 seconds rest
Dips x 5 reps 0, 5, 10, 15, 20#
60 seconds rest
Pull ups x 2 reps 30#
60 seconds rest

Rogue Echo Bike
10 calories :38
20 calories 2:49
30 calories 5:52
20 calories 8:17
10 calories 9:51
1 minute rest between efforts

Banded frog stretch

Happy Easter all!

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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

Quick and the Dead
10 kettlebell Swings 0-1 44, 53, 62,70, 88#
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

Worked in 5 sets of 20 Flexbar wrist extensions

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Awesome work Tim! I came across an article on t-nation ([url]https://www.t-nation.com/training/push-ups-youre-doing-them-wrong[/url]). It might be helpful.

1.8 mi Dog walk
1.14 mi Dog Walk
1.37 mi Dog walk

10 Scap Pulls
6 Pull ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats

Deadlift : 7-7-7-7-7-7-7:
7 Deadlifts @ 45 lbs
7 Deadlifts @ 135 lbs
7 Deadlifts @ 155 lbs
7 Deadlifts @ 205 lbs
7 Deadlifts @ 225 lbs
7 Deadlifts @ 245 lbs
7 Deadlifts @ 265 lbs
7 Deadlifts @ 275 lbs

[I]More than last attempt in April 2017, when I was traveling!

Had some bad news. Yesterday we lost my old dog, Sophie. :( She was having trouble walking and then started rectal bleeding. My wife took her to the vet and it turned out that she was full of cancer. We had to put her down to ease her suffering. She was a great walking buddy. My dog walks won't be the same. [/I]

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1.14 mi dog walk
1.32 mi dog walk
34 Burpees (Yay! Burpees)
10 scap pulls
6 Pull Ups
3 Chin ups
1 Pull up
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
5 Back Squats @ 205 lbs
5 Back Squats @ 235 lbs
12 Back Squats @ 265 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

65 Push Ups (20, 20, 10, 10, 5 subsets)

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Bill-Sorry to hear about your dog. Thank you for directing to the t-nation article. I really like their articles. Lots of different authors from different perspectives.

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

3 sets of:
Goblet squats x 8 reps 60#
60 seconds rest
Half kneeling Landmine Press x 8 reps each arm 25# + 45# bar
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
46 calories legs felt like lead

Banded frog stretch

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Tim, thanks much! We miss her a lot! At least we have a new pup to take up her job. I like T-nation for all the views it puts out as well!!

1.34 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 1.5 Pood KBS
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
10 Bench Press @ 185 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

65 Push ups (20, 20, 10, 10, 5)

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Prying Goblet Squats x 5
StrongFirst Hip Bridge x 5
Kettlebell Halo x 5/5
3 rounds

Kettlebell Simple & Sinister | StrongFirst
10 Turkish Get Ups 53#
then
100 kettlebell swings 53# (10 swings on the minute)

Banded Frog Stretch

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100 KBS!?!? Awesome Tim!!

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
7 Pullups
4 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 215 lbs
5 Deadlifts @ 250 lbs
11 Deadlifts @ 280 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs

65 Pushups (30, 20, 10, 5)