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Re: Over 50 Crossfitters Sign In
Thanks Tim, I'm trying to work the form. They aren't as deep as I'd like. Way to go on the Farmers Walks, Bikes, and Sprints!
1.67 mi dog walk 1.43 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 240 lbs 5 Deadlifts @ 280 lbs 10 Deadlifts @ 315 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs 10 Deadlifts @ 185 lbs The DLs felt good! 143 Pushups (43, 30, 25, 25, 20) |
Re: Over 50 Crossfitters Sign In
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 Quick and the Dead 10 kettlebell Swings 0-1 min 53, 62, 62, 70, 70#, 10 kettlebell Swings 1-2 Rest 2-3 10 Push ups 3-4 10 Push ups 4-5 Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Banded Hip Stretches Good form is important! It will keep us in the game longer. |
Re: Over 50 Crossfitters Sign In
1.19 mi dog walk
.66 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 100 lbs 5 Shoulder Press @ 115 lbs 2 Shoulder Press @ 127.5 lbs 1 Shoulder Press @ 130 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 143 Push Ups (43, 25, 25, 25, 25) |
Re: Over 50 Crossfitters Sign In
Crushing the push ups Bill!
Saturday (8/22/20) Bouldered at Rock Mill. Today (8/24/20) 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# 10 Palof Presses each side Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 30 minute EMOM 1. 10 calories on Echo Bike 2. 5 Ab Wheel Rollouts 3. 5 dips 4. 5 Goblet Squats w/60# DB 5. 10 Kettlebell Swings 53# 6. 5 Ring Pull Ups Banded Hip Stretches |
Re: Over 50 Crossfitters Sign In
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 10 Turkish Get Ups @ 53# 100 Kettlebell Swings @ 62# 10 on the minute for 10 minutes Sprints Conditioning After a Lift Week 1: (Sprint 13 seconds, rest 47) x 10 5% grade @ 7.5 mph Hip Banded Stretches |
Re: Over 50 Crossfitters Sign In
Way to go on the TGUs, KBS, & sprints Tim!
1.67 mi Dog Walk 1.14 mi Dog Walk 10 Scap Pulls 5 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 240 lbs 3 Back Squats @ 280 lbs 10 Back Squats @ 315 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 143 Push Ups (43, 25, 25, 25, 25) |
Re: Over 50 Crossfitters Sign In
1.64 mi dog walk
1.67 mi dog walk 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 165 lbs 3 Bench Press @ 190 lbs 10 Bench Press @ 210 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 143 Push ups (43, 25, 25, 25, 25) |
Re: Over 50 Crossfitters Sign In
Bill-Way to get after it. Impressive stuff. Great squats and push up numbers!
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 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 10 Pronators 2-3-5-2-3-5-2-3 Double KB Front Squat 35s KB Press Neutral Grip Pull up 20# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:36 Banded Hip Stretches |
Re: Over 50 Crossfitters Sign In
I'm just tryin' to keep on going! Great stuff with the KB work, bike and Farmer's carries!
1.14 mi dog walk 10 Scap Pulls 8 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 110 lbs 3 Shoulder Press @ 125 lbs 1 Shoulder Press @ 140 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 10 Shoulder Press @ 75 lbs 143 Push ups (43, 25, 25, 25, 25) |
Re: Over 50 Crossfitters Sign In
Keep on trucking..
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 KB Windmills x 3 reps each arm 5 rounds 20, 20, 35, 35, 45# Quick and the Dead 10 kettlebell Swings 0-1 min 62# 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets 20 Flexbar Wrist Extensions Worked in 5 sets of 10 pronators each arm Banded Hip Stretches |
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