Re: Over 50 Crossfitters Sign In
 

I've been trying Tim!!

At the box:
500 m row
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
11 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
4 rounds of:
Walking Lunge, 100 m
Run, 300 m

16:29

When I hit the track, it started raining. So I finished the WOD, went back to the gym, took a shower, and when I headed out, it was a BEAUTIFUL day!

Evening:
Dog walk

Re: Over 50 Crossfitters Sign In
 

At Base Globo:
.22222222 mi walk
.55555555 mi run
.22222222 mi walk
1 min on Jacobs Ladder, 115 ft.
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
3 Dumbbell Clean & Jerks @ 70 lbs
3 Dumbbell Clean & Jerks @ 80 lbs
3 Dumbbell Clean & Jerks @ 90 lbs
3 Dumbbell Clean & Jerks @ 100 lbs
3 Dumbbell Clean & Jerks @ 110 lbs
1 Dumbbell Clean & Jerk @ 120 lbs

Evening:
1.53 mi Dog Walk
10 Scap Pulls
11 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
15 Bench Press @ 175 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Re: Over 50 Crossfitters Sign In
 

Tough WOD Bill! I bet your thighs were screaming!

7/14/21
Climbed at Rock Mill with Kent. Two new blues, two oranges, and one white.

Today
7/15/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
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 215#
30 seconds
KB Press x 3 reps 35s
30 seconds
TRX Row x 3 reps +50#
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:21

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Re: Over 50 Crossfitters Sign In
 

Tim, I'm hobbling around for the past few days!! :D

1.51 mi Dog walk
10 Scap Pulls
10 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 230 lbs
5 Deadlifts @ 265 lbs
6 Deadlifts @ 300 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

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: 6 ea
Toe Touch Squat to Stand: 8

3 sets of:
KB Windmills x 5 reps each side
35, 44, 53#

30 Minuite EMOM
Wall Balls x 8 reps
1 15’ Rope Ascent
4 dips
Reverse Hyper x 10 reps 210#
15 double unders
6 rounds

Banded Hip Stretches

Re: Over 50 Crossfitters Sign In
 

1.01mi run
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 SUs
DU Atempts (got 10)
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
10:00 AMRAP:
10 Wall Facing Handstand Push-ups
max rep Row Calories after 20 Pulls

5 Rounds +10HSPUs + 15 pulls (55 cal, 291m)

Evening:
1.51 mi Dog walk
10 Scap Pulls
10 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 95 lbs
8 Shoulder Press @ 105 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Re: Over 50 Crossfitters Sign In
 

1.53 mi dog walk
10 Scap Pulls
10 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 195 lbs
5 Back Squats @ 225 lbs
16 Back Squats @ 255 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

Great back squats Bill!

7/17/21
Climbed at Shaker Rock with Kent and Ryan. Did a little leading, top roping, and bouldering. 3.5 hours. Fun.

Today
7/18/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Back Squat x 4 reps 2 @ 95, 115, 135#

60 seconds
DB Bench Press x 4 reps 60s
60 seconds
Offset Grip Pull-up
60 seconds

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 68-72 rpm
* 130 calories, 3.41 miles
Felt hard.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Re: Over 50 Crossfitters Sign In
 

1.03mi run
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU Atempts (got 10)
27 squats work
40 Push ups
10 Pike push ups
10 Scap Pulls
10 Pull Ups
5 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

WOD:
Hang Squat Clean : 3-3-3-3-3-3-3 :

3 Hang Squat Cleans @ 45 lbs
3 Hang Squat Cleans @ 65 lbs
3 Hang Squat Cleans @ 75 lbs
3 Hang Squat Cleans @ 95 lbs
3 Hang Squat Cleans @ 105 lbs
3 Hang Squat Cleans @ 115 lbs
2 Hang Squat Cleans @ 120 lbs

The last few were hang power cleans. About the same as my last attempt in 2017.

Evening:
1.65 mi Dog Walk

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

Turkish Get Ups
3, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds
On the last round I did 4 muscle ups on the 30 sec.

Hip Flexor Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 140#

Lower back is acting up. Workout was fine but the reverse hypers caused tenderness.