Re: Over 50 Crossfitters Sign In
 

Merry Christmas everyone!

Yesterday
Bouldered at Rock Mill with Kent. Fun.

Today
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#
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

4 sets of:
KB Goblet Squat x 6 reps 70# KB
Double KB Press x 6 reps (2 x 35s and 2 x 44s)
TRX Inverted Rows +35# plate on chest x 6 reps

Echo Bike
* 5 ROUNDS: 11, 9, 9, 10, 9 calories
* Sprint :20 / Rest 1:40

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups
5 HSPU

Re: Over 50 Crossfitters Sign In
 

Merry Christmas to one and all!!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 245 lbs
3 Back Squats @ 280 lbs
12 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

Re: Over 50 Crossfitters Sign In
 

Good job on those back squats Bill!

Yesterday
Bouldered at Rock Mill with Kent.

Today 12/27/20
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

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
Sumo Deadlift 185, 185, 205#
Single KB Floor Press 62, 70, 70#
Pronated Grip Pull Up 10, 15, 20#

10 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Thanks Tim! Awesome work there!!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
1 Pull Up
3 Deadlifts @ 255 lbs
1 Pull Up
3 Deadlifts @ 290 lbs
1 Pull Up
7 Deadlifts @ 330 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up

Re: Over 50 Crossfitters Sign In
 

1.53 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.19 mi Dog walk
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 lbs
10 Shoulder Press @ 110 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
 

I see you're picking up the volume on burpees Bill. Yay! Burpees!

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

Turkish Get Ups
1 Turkish Get Up each arm at 35, 44, 53, 62, 70#
Half get up w/88#

30 Minute EMOM-10 sets
10 KBS 70#
5 Goblet Squats 60#
10 push ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Yeah! Yay! Burpees!! Great work Tim!!

1.53 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.16 mi Dog walk
27 Squat warm up
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 260 lbs
3 Back Squats @ 295 lbs
11 Back Squats @ 330 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

Re: Over 50 Crossfitters Sign In
 

1.14 mi Dog walk
50 Burpees (Yay! Burpees!!)
27 Squat warm up
80 odd ft broad jumps
10 Scap Pulls
10 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KBS
Deadlift : 5-5-5-5-5 :
5 Deadlifts @ 135 lbs
5 Deadlifts @ 225 lbs
5 Deadlifts @ 245 lbs
5 Deadlifts @ 300 lbs
5 Deadlifts @ 315 lbs

Did more than my last attempt 2+ years ago!

5 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
13 Bench Press @ 195 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
 

Great deadlifts Bill!

Yesterday
Bouldered at Rock Mill with Norm and Ryan

Today 12/31/20 (Birthday Benchmark Workout)
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#
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

Turkish Get Ups
1 each arm @ 35, 44, 53, 62, 70, & 88#!

3 sets of 5 Double KB Front Squats 35s, 44s, 53s
6 ring muscle ups 0, 0, 0, 10, 20, 20#

1 strict bar muscle up (it’s been awhile)

3 sets of 10 Kettlebell Swings @ 88#

1 strict HSPU

Rogue Echo Bike
Tabata Protocol
53 calories PR

Banded Hip Stretches
4 sets of 10 Reverse Hypers 160#

Re: Over 50 Crossfitters Sign In
 

Thanks Tim! Awesome TGUs, MUs, & KBS!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
27 Squat warm up
80 odd ft broad jumps
10 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 275 lbs
3 Deadlifts @ 310 lbs
7 Deadlifts @ 345 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

DLs, what was I thinking?!

Happy New Year!!