|
|
Re: Over 50 Crossfitters Sign In
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 5 sets of: Trap bar Deadlift x 5 reps each leg 185# 60 seconds rest Floor Bench Press x 5 reps 115, 115, 125, 125, 135# 60 seconds rest Neutral Grip Inverted Rows x 5 reps +20# 60 seconds rest Reverse Tabata Protocol 10/20 work/rest x 8 33 calories 1 ring muscle up 20 flexbar wrist extensions Deep squat hold 5 rounds That's a lot of push ups Bill, especially after all those push presses. |
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, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmill x 5 each side 35, 35, 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Double KB Front squats x 5 reps 35s 60 seconds rest Dips x 5 reps 60 seconds rest Campus Board L. Sloper x 2 laps 60 seconds rest 10 minutes: Rogue Echo Bike 3.64 miles 109 calories Banded frog stretch |
Re: Over 50 Crossfitters Sign In
Great work Tim!! Yeah, those push ups were a lot - and I felt them!!
I lost last nights post!! 29 Apr: 1.1 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 1 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 155 lbs 5 Bench Press @ 160 lbs 3 Bench Press @ 185 lbs 10 Bench Press @ 205 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 107 Push Ups (20, 20, 20, 10, 10, 10, 7) Doing Push ups after bench press was not a good thing to do. 10 reps were good, any more - not so much! 30 Apr: 1.51 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 1 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 250 lbs 3 Deadlifts @ 280 lbs 10 Deadlifts @ 315 lbs 10 Deadlifts @ 165 lbs 10 Deadlifts @ 165 lbs 10 Deadlifts @ 165 lbs 10 Deadlifts @ 165 lbs 10 Deadlifts @ 165 lbs 107 Push Ups (20, 20, 20, 20, 10, 10, 7) My shoulder felt better today! |
Re: Over 50 Crossfitters Sign In
2.37 mi dog walk
.52 mi dog walk 34 Burpees (Yay! Burpees!!_ 10 Scap Pulls 11 Pull Ups 1 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 100 lbs 3 Shoulder Press @ 115 lbs 3 Shoulder Press @ 130 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 107 Push Ups (20, 20, 20, 20, 10, 10, 7) |
Re: Over 50 Crossfitters Sign In
2 problems
10 push ups + 10 Pronators every other round 2 Turkish Get Ups each arm every other round 35, 44, 53, 62, 70# 10 rounds |
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 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 4 sets of: Kickstand Trap bar Deadlift x 6 reps each leg 125# 60 seconds rest Double KB Floor Press x 6 reps 53# KBs 60 seconds rest Neutral Grip Pull Ups x 6 reps +20, +#15, +10, +5 60 seconds rest 10 minute EMOM Armor Complex consists of three movements, each performed with using a kettlebell in each hand: * Double Clean x 2 reps * Double Strict Press x 1 rep * Double Front Squat x 3 reps Cool Down-A series of hip exercises/stretches from “Why You Have Hip Pain—and How to Treat It.” 10 minutes |
Re: Over 50 Crossfitters Sign In
Great stuff Tim!
1.14 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 4 Chin Ups 10 1.5 Pood KBS Clean & Jerk : 5-5-5-5-5-5-5 : 5 Clean & Jerks @ 45 lbs 5 Clean & Jerks @ 65 lbs 5 Clean & Jerks @ 75 lbs 5 Clean & Jerks @ 85 lbs 5 Clean & Jerks @ 95 lbs 5 Clean & Jerks @ 105 lbs 5 Clean & Jerks @ 115 lbs 5 Clean & Jerks @ 125 lbs 107 Push Ups (20, 20, 20, 20, 10, 10, 7) |
Re: Over 50 Crossfitters Sign In
1.14 mi dog Walk
1.32 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 3 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 235 lbs 3 Back Squats @ 265 lbs 10 Back Squats @ 295 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 129 Push Ups (20, 20, 20, 20, 20, 10, 10, 9) 10 push ups seem to go well, 20 are a little tougher. At least it did not hurt my shoulder! |
Re: Over 50 Crossfitters Sign In
Warm-Up:
Band Distracted Hip Flexor Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Two sets of: Ring Row x 30 seconds Over/Under Barbell x 5 reps in each direction Then… A. Three sets of: Bulgarian Split Squats x 8 reps each leg 30# DB held goblet style Rest 30 seconds after each leg Stability Ball Hamstring Curls x 15 reps Rest 60 Seconds Neutral Grip Inverted Rows 8 reps Rest 60 seconds B. For time: 40 Wall Ball Shots 20# 20 Box Jump-Up and Step Downs 20” 30 Wall Ball Shots 15 Box Jump-Up and Step Downs 20 Wall Ball Shots 10 Box Jump-Up and Step Downs 17:35 A few stretches to cool down. Good work Bill! |
Re: Over 50 Crossfitters Sign In
Great work Tim, especially on those WBs & Box Jumps!!
1.14 mi dog walk 1.32 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 2 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 135 lbs 5 Back Squats @ 155 lbs 5 Back Squats @ 185 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs [I]I LOVE deload week![/I] 129 Push Ups (20, 20, 20, 20, 20, 15, 14) |
| All times are GMT -7. The time now is 01:51 PM. |
|
CrossFit is a registered trademark of CrossFit Inc.