Re: Over 50 Crossfitters Sign In
 

I need to get access to a reverse hyper! Great work Tim!!

1.86 Mi Dog Walk
1.52 Mi Dog Walk
50 Burpees (Yay! Burpees!)
27 Squat workout
10 Scap Pulls
12 Pull ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 250 lbs
3 Back Squats @ 290 lbs
10 Back Squats @ 325 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs

They weren't the best Squats, but at least I did 'em

Re: Over 50 Crossfitters Sign In
 

1.86 Mi Dog Walk
1.52 Mi Dog Walk
50 Burpees (Yay! Burpees!)
10 Scap Pulls
12 Pull ups
7 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
10 Bench Press @ 190 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
 

Bill-Great job on the back squats. Those weights would crush me!

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

6 sets of:
Goblet Squats x 4 reps 60# DB + 20#
30 seconds rest
KB Press x 4 reps three sets w/35 and three w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 4 reps +20#
30 seconds rest

Rogue Echo Bike
2 miles for time:
4:54
73 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Thanks Tim! I felt crushed by the weights!! ;) Great work!!

At the Base Globo:
.222222 mi walk
.555555 mi run
.111111 mi walk
1 min on Jacobs Ladder, 103 feet
10 Leg Swings on each leg in both Directions
10 Single leg Penguin Clap Jumps
10 High Tap Jumps
50+ SUs
10 DU attempts
10 Scap Pulls (rolled my right angle :O )
12 Pull Ups
8 Chin Ups
50 Burpees (Yay! Burpees)
10 20" Box Jumps

WOD:
20:00 AMRAP:
4 Strict Pull-ups
8 Feet Elevated Push-ups, 24 in
12 Med Ball Cleans, 20 lbs

8 rounds + 4 Strict Pull-ups + 8 Feet Elevated Push-ups + 1 Med Ball Clean,| 205 reps

Go the 1st round done in a little over 2 min. I wanted to get at least 8 rounds. I had to use a 20# Rogue Slam ball. I could really feel my legs during the cleans!

Evening:
1.52 mi. Dog walk
10 Scap Pulls
8 Pull Ups
3 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 260 lbs
3 Deadlifts @ 300 lbs
8 Deadlifts @ 335 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

Re: Over 50 Crossfitters Sign In
 

1.29 mi. Dog walk
10 Scap Pulls
10 Pull Ups
3 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
10 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Re: Over 50 Crossfitters Sign In
 

You too Bill! Give Zombie Squats a try. They definitely humbled me.

Saturday 1/23/21
Bouldered at Rock Mill with Kent. Pretty good day. 1 blue, 3 orange, and 1 white.

Today 1/24/21
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

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

5 sets of:
Zombie Squats x 5 55, 65, 75, 75, 75#
30 seconds
Weighted Push Ups x 5 +50# Sandbag on back
30 seconds
TRX Inverted Rows x 5 reps + 35#
30 seconds

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 70#
L-Sit on Parallettes-seconds
10:19

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Hmm... Zombie Squats, the redheaded stepchild of the front squat? ;) I have tried them! Nice job on the WOD Tim!

[B]At Base Globo:
Warm up:[/B]
.2222222 mi. Walk
.5555555 mi. run
.1111111 mi. walk
1 min. on Jacobs Ladder, 112 feet
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 attempts (Got 10 )
10 Scap Pulls (rolled my right angle :O )
10 Pull Ups
6 Chin Up
27 Assisted squat

[B]WOD:[/B]
20:00 AMRAP:
25 Burpees (Yay! Burpees!!)
15 Back Squats, 1x bodyweight @ 225 lbs

4 rounds + 25 Burpees, 185 reps

[I]I attempted this in Feb 2018. I got 8 more Burpees (Yay! Burpees!!) this time!! :pepper: I guess doing them everyday helped![/I]

[B]Evening:[/B]
1.52 mi. dog walk

Re: Over 50 Crossfitters Sign In
 

Nice job on the back squat/burpee WOD. That would crush me.

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
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Tim, I figure that I'm doing enough Burpees (Yay! Burpees!!) that it must be doing something good! ;) Great work on the TGUs, KBS, & Push ups.

1.52 mi. Dog walk
10 Scap Pulls
10 Pull Ups
3 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 270 lbs
3 Back Squats @ 305 lbs
10 Back Squats @ 340 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
[I]Back Squats again?!? What was I thinking!?!?:yikes:[/I]

Re: Over 50 Crossfitters Sign In
 

1.86 mi. Dog walk
1.52 mi. Dog walk
10 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
10 Bench Press @ 200 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