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Tim - I don't have a good way to get L-sit Pull ups. They are hard and you might try scaling by doing tuck pullups or single L leg pull ups. There are some good videos on youtube for L-sit pull ups.

[B]6 Feb:[/B]
1.14 mi Dogwalk :snow:
10 scap pulls
6 Pull ups
10 1.5 Pood KBS
5 Deadlifts @ 120 lbs
5 Deadlifts @ 150 lbs
5 Deadlifts @ 180 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs
8 Deadlifts @ 150 lbs

[B]7 Feb:[/B]
1.14 mi Dogwalk
10 scap pulls
3 Pull ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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Yesterday
Bouldered at Rock Mill with Jeff. New problems were hard. Sent the purples and one blue.

Today
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 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10#
3 arm bars each arm 35, 45#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

10 Turkish Get Ups @ 53#

10 kettlebell swings 53#
10 push ups
10 rounds
10:57

deep squat hold, Cat/camel
20 Flexbar wrist extensions
3 rounds

Yep, L-pull ups are hard!

Re: Over 50 Crossfitters Sign In
 

Nice Job on the KBS & PU WOD Tim!!

1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat

5 Back Squats @ 190 lbs
5 Back Squats @ 220 lbs
12 Back Squats @ 250 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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Bill-Great job on the back squats. 12 @ 250 is legit!

Yesterday 2/11/20
2 problems
20 push-ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 20#
2. Full Crimp (no thumb) 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0#

Worked in Split Squat x 5 each side x 5 sets 0#
Deep squat holds

Today 2/12/20
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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions.
Deep Squat Holds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

Re: Over 50 Crossfitters Sign In
 

Tim, I felt it! :rofl: Great job on the Quick and the Dead and the Tabata!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
Bergener Warm-Up

[B]WOD:[/B]
Isabel
30 Snatches @ 95#

6:25

[I]I did this 20 seconds slower than my last attempt on 3 April 2017 BUT 3 seconds faster than my previous attempt on 11 May 2015. At least my shoulder felt good![/I]

[B]Evening:[/B]
1.14 mi dogwalk :snow:
10 Scap pulls
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
10 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

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1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
6 Pull Ups
5 Deadlifts @ 200 lbs
5 Deadlifts @ 235 lbs
10 Deadlifts @ 265 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs
10 Deadlifts @ 155 lbs

Re: Over 50 Crossfitters Sign In
 

1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
6 Pull Ups
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 95 lbs
7 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

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Thursday, February 13, 2020
Yesterday 2/11/20
2 problems
20 push-ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 20#
2. Full Crimp (no thumb) 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0#

Worked in Split Squat x 5 each side x 3 sets 20#
Deep squat holds

Saturday, February 15, 2020
Spent the weekend with friends in the Chillocothe area. Got a quick workout at the farmhouse we were staying at.
3 rounds of:
5 deadlifts @ 135, 155, 185#
5 pull ups
5 DB Bench Press 40, 50, 60# DBs

Today
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#
10 Thoracic Bridges
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Kettlebell Swings x 10 reps @ 70#
30-60 seconds rest
One-Armed Floor Press x 5 reps each arm 53, 53, 62, 62, 70#
30-60 seconds rest
Neutral Grip Inverted Rows x 8 reps
30-60 seconds rest

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
33 calories

Hip Box Progressions
Cat/Camel

Re: Over 50 Crossfitters Sign In
 

Nice work Tim!! TWO finger hangs!! WOW!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Hard Cindy :
20 min AMRAP:
5 Weighted Pull-ups, 35 lbs
10 Deficit Push-ups, 30 in
15 Weighted Air Squats, 45 lbs

9 rounds= 270 reps

[I]It was (Hard)! The rounds took me about 3 min each. I suppose I could have gotten some more reps... but it wasn't to be.[/I]

[B]Evening:[/B]
1.21 mi Dogwalk
10 Scap pulls
6 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
12 Back Squats @ 265 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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Bill-Hard Cindy sounds miserable. 9 rounds is awesome!

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

15 Kettlebell Swings 44#
5 Goblet Squats 44#
5 Push ups
10 rounds on the 2 minutes

Hip Box Progressions
Couch Stretch