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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

2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike 8 calories
10 Ab wheel roll outs
10 kettlebell swings 62#
1 15’ rope ascent
10 box jumps-jump up/step down
15 push ups
5 rounds
This felt like a bit of a grind today. I don't know if it was me or the movements I selected.

Banded Hip Stretches

Re: Over 50 Crossfitters Sign In
 

Great stuff Tim!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 chin up
10 1.5 Pood KBS
5 Shoulder Press @ 105 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 120 lbs
2 Shoulder Press @ 135 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

Re: Over 50 Crossfitters Sign In
 

Keep at it Bill!

Yesterday 6/6/20
Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back.

Today
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, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Paloff Press x 10 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 185#
60 seconds rest
KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70#
60 seconds rest
Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 5:02

Banded Hip Stretches

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I'm trying Tim! Gotta keep up with you! ;)

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 255 lbs
3 Deadlifts @ 290 lbs
5 Deadlifts @ 325 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

Re: Over 50 Crossfitters Sign In
 

1.52 mi Dog walk
1.32 mi Dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
8 Pull Ups
3 Chin Ups
2 Pull Ups
[I]I jammed my thumb yesterday on the DLs! I could feel it![/I]
10 1.5 Pood KBS
10 1.5 Pood Goblet squat
5 Back Squats @ 130 lbs
5 Back Squats @ 160 lbs
5 Back Squats @ 195 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

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1.67 mi dog walk
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Re: Over 50 Crossfitters Sign In
 

1.52mi dogwalk
34 Burpees (Yay! Burpees!!)
10 Scap Pull
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
1.52 mi dog walk

Re: Over 50 Crossfitters Sign In
 

Looks like you're kicking butt Bill!

Yesterday 6/13/20
Bouldered at Rock Mill with Kent. Fun. 1 new blue and several purple.

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

2-3-5-2-3-5-2-3
Trapbar Deadlift 195#
KB Press 35, 35, 44#
Neutral Grip Pull up 10, 20, 30#

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push-up
9:25

Banded Hip Stretches

Re: Over 50 Crossfitters Sign In
 

My butt feels Kicked Tim!! Great work!!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull ups
1 Chin Up
10 1.5 Pood KBS
5 Deadlifts @ 135 lbs
5 Deadlifts @ 170 lbs
5 Deadlifts @ 205 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

Re: Over 50 Crossfitters Sign In
 

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, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bar x 5 each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squat x 5 reps 60# DB + 20# Vest
60 seconds rest
KB Exercise Ball Press x 5 reps 44, 53, 53, 53, 53#
60 seconds rest
Dumbbell Chest-Supported Wide-Grip Row 30# DBs
60 seconds rest

Double Unders x 25 reps
Farmer’s Walk around Shed+fire ring tree 2-53# KBs
5 rounds
8:27

Banded Hip Stretches
Worked in 5 Ring Muscle Ups

Pleasant in the Shed this morning. I spent several hours cleaning the Shed yesterday. Nice to have it clean.