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1.52 mi Dog walk
1.73 mi Dog walk 34 Burpees (Yay! Burpees!) 10 Scap Pulls 10 Pull Ups 4 close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 125 lbs 5 Bench Press @ 145 lbs 12 Bench Press @ 160 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs |
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Bill-Great job on those back squats!
Yesterday 3 problems 5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 4 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 12 pushups deep squat holds Today 9/17/20 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# 5 KB Windmills each side 35# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: KB Goblet Squat x 3 reps 70# 60 seconds rest KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45# 60 seconds rest Neutral Grip Pull Ups x 3 reps +20# 60 seconds rest Rogue Echo Bike 2 miles for time: 4:59 Banded Hip Stretches |
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Great job Tim!
Yesterday: Functional fitness AKA helping my daughter move 18 Sept: 1.52 mi dog walk 10 Scap Pulls 10 Pull Ups (8, 2) 2 close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 70 lbs 5 Shoulder Press @ 80 lbs 12 Shoulder Press @ 90 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs This didn't seem too bad! It was a good way to celebrate the birth of a new grandson! (7 lbs 4 oz, 20 in) |
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Congrats on the new grandson, Bill!
Yesterday Climbed at Hinckley with several friends, including Jeff and Rick. Beautiful day with excellent conditions. Climbed 12 routes. Felt strong although stamina wasn't quite what it's been. Fun! Today (9/20/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 Skater Squats w/8# med ball for counterbalance (I need work on these) Dips Pronated Grip Pull Ups +10# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed x 2 w/70# KB Switch arm on second lap 4 rounds 11:00 Banded Hip Stretches Work in 5 ring muscle ups |
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Thanks Tim!
1.52 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (8, 2) 3 close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 215 lbs 5 Deadlifts @ 250 lbs 12 Deadlifts @ 285 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 1.67 mi dog walk |
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1.52 mi Dogwalk
34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 2 close grip Chin Ups 10 1.5 Pood KBS Front Squat : 1-1-1-1-1 : 1 Front Squat @ 135 lbs 1 Front Squat @ 185 lbs 1 Front Squat @ 205 lbs 1 Front Squat @ 225 lbs 1 Front Squat @ 135 lbs |
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Yesterday
Played tennis with my friend. Today (9/22/20) 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 10 @ 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (6 w/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions |
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Nice work on those TGUs, & KBS & MUs!
2.75 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 3 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 225 lbs 3 Back Squats @ 255 lbs 12 Back Squats @ 290 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs |
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Awesome back squat Bill! I love to see the walking! Good work!
Yesterday 3 problems 5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 2, Workout 2 Every 60 seconds 1. half crimp on small campus rung: 4 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 15 pushups 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# 5 KB Windmills each side 35# 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 60# DB+20# vest 60 seconds rest KB Press x 6 reps 35# 60 seconds rest Neutral Grip Pull Ups x 6 reps +10# 60 seconds rest Rogue Echo Bike 10 calories :34 20 calories 2:44 30 calories 5:46 20 calories 8:09 10 calories 9:46 1 minute rest between efforts Felt tough today! Banded Hip Stretches Worked in 5 ring muscle ups |
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Thanks Tim! My wife wants to walk with us so that is upping the mileage as well! Nice work on the Echo bike!
1.24 mi dog walk 2.2 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 3 close grip Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 235 lbs 3 Deadlifts @ 265 lbs 11 Deadlifts @ 300 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs |
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1.52 mi dogwalk
34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 3 close grip Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 70 lbs 3 Shoulder Press @ 90 lbs 10 Shoulder Press @ 100 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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I have a love/hate relationship with my Echo Bike. I know it's good for me but I dread the suffering.
Yesterday Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps. Today (9/27/20) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 TRX-assisted Skater Squats (a new favorite) One-armed KB Floor Press 53, 62, 70# Neutral Grip Inverted Rows +20# Rogue Echo Bike x 10 calories Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs 6 rounds 11:36 Banded Hip Stretches Work in 5 ring muscle ups |
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Tim, That's funny about the Echo bike! Still, nice work!
1.87 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 4 close grip Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 135 lbs 3 Bench Press @ 155 lbs 10 Bench Press @ 170 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 1.52 mi Dog walk |
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Thanks Bill!
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 4 @ 53#, 4 @ 62#, 2 @ 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up (5/8#) 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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Great MU and KBS work Tim!
1.67 mi dog walk 2.14 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 3 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 240 lbs 3 Back Squats @ 270 lbs 11 Back Squats @ 305 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs |
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2.95 mi dog walk
34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 4 close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 3 Bench Press @ 160 lbs 11 Bench Press @ 180 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs |
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Bill, you're racking up the walking miles. I like it.:run:
Yesterday (9/30/20) 3 problems 5 kb windmills each arm 35, 44, 53# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 1 Every 60 seconds 1. half crimp on small campus rung: 5 sets of 3-6-9 +10# 2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10# 3. Full Crimp 5 sets of 3-6-9 -35# Worked in: 20 sets of 10 pushups Today (10/1/20) 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 5 sets of: Pulley Assisted Skater Squats x 5 reps each leg -20# 60 seconds rest DB Press x 5 reps 40# 60 seconds rest Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0# 60 seconds rest Rogue Echo Bike Tabata protocol 8 x (20 sec work/10 sec rest) 51 calories Banded Hip Stretches Worked in 5 ring muscle ups |
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Tim, I'm trying!! The dog has TONS of energy and my wife wants to keep up with us! ;)
1.52 mi Dog walk 2.93 mi dog walk 34 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) worked trying to squeeze my shoulder blades together 4 close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 250 lbs 3 Deadlifts @ 285 lbs 12 Deadlifts @ 315 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs |
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1.44 mi Dog walk
1.52 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) worked trying to squeeze my shoulder blades together 4 close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 80 lbs 3 Shoulder Press @ 95 lbs 10 Shoulder Press @ 105 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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Good work Bill!
Yesterday Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully. Today (10/4/20) 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 2-3-5-2-3-5-2-3 Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10# One-armed DB Bench Press 60# Ring Rows +25# plate on chest -finished up this section with some unassisted Skater Squats. Rogue Echo Bike x 10 calories FarmerÂ’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:12 PR Banded Hip Stretches Worked in 5 ring muscle ups |
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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 x 4 (2 each side) 35, 44, 53, 62, 70# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 5 w/8# 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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Great stuff, Tim!
1.54 mi dog walk 1.67 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) worked trying to squeeze my shoulder blades together 4 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 130 lbs 5 Back Squats @ 160 lbs 5 Back Squats @ 190 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs 10 Back Squats @ 160 lbs Love deload week! |
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1.71 mi dog walk
2.1 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) worked trying to squeeze my shoulder blades together 4 close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 75 lbs 5 Bench Press @ 95 lbs 5 Bench Press @ 115 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs 10 Bench Press @ 95 lbs |
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1.67 mi dog walk
3.07 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) worked trying to squeeze my shoulder blades together 5 close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 135 lbs 5 Deadlifts @ 165 lbs 5 Deadlifts @ 200 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs 8 Deadlifts @ 165 lbs |
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3.14 mi Dog Walk
33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (5,10) 3 close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 45 lbs 5 Shoulder Press @ 55 lbs 5 Shoulder Press @ 65 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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You've been busy Bill. Keep up the good work!
Went to the New River this weekend. Ended up only climbing Friday. Saturday morning it was raining pretty steady with no hope of it letting up. So we bailed. However, we made the most of Friday. Fun day with Norm, Kent, Ryan, and Jason. Here is my tick list. Friday-10/9/20 St. Pauli Girl 10c My Sister Does Cluster Bombs 11c (fell once down low and lowered and then sent the route. Fired for Sandbagging 12a (I brushed the lower crux holds and then sent it first go.) Felt solid. Norm is close to sending this one. Face It Bubba 11a (clean TR) That is such a good route! Insistent Irony 10c (A good slabby route that Jeff and I used to do all the time. It will teach you to use your feet. Ryan and Jason loved it!) Casper Says Boo 5.9 A kind of scary route around the corner from Insistent Irony. It scared the crap out of a couple of the guys. It finally dawned of me the reason for the name of the climb. Today (10/11/20) 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 2-3-5-2-3-5-2-3 Ab Wheel Roll Outs Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0# Kettlebell Press 35, 35, 44# Neutral Grip Pull Up 10, 20, 30# Rogue Echo Bike x 12 calories Suitcase Carry 70# Kettlebell (2 laps around Shed L/R) 4 rounds Banded Hip Stretches Worked in 5 ring muscle ups |
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Sounds like you had a good weekend though! Great Job on the Farmer's walk, Echo Bike, & MUs! I'm going to have to do more Ab roller work!
1.14 mi dog walk 1.67 mi dog walk 1.52 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 4 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 215 lbs 5 Back Squats @ 245 lbs 11 Back Squats @ 280 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs |
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That's a lot of back squats Bill. Great job!
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@35, 3@44, 2@53, 1@62, 1@70# each arm Quick and the Dead 0-1 10 kettlebell Swings 0-1 2 rounds @53#, 2 rounds @ 62#, 1 round @ 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 5 w/8# med-ball 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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Thanks Tim! Nice work on the TGUs, KBSm & MUs!
1.14 mi dog walk 1.4 mi dog walk 33 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups (10) 4 close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 125 lbs 5 Bench Press @ 145 lbs 11 Bench Press @ 165 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
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1st day back in the Base Globo (I even remembered my lock combo!)
.1111 mi walk 1 min on Jacobsladder, 114 feet 60 SUs 10 Single leg jumps on each leg 10 Penguin Clap jumps 10 Chin Ups 33 Burpees (Yay! Burpees!!) 3 rounds of: Row, 500 m 25 Thrusters, 45 lbs 15 Pull-ups 17:18 This was the first WOD in a gym since March! I hadn't rowed since February! I got the rows in under 2:30, but they were getting slower on each round! An interesting twist on Jackie! 2.66 mi dog walk 10 Scap Pulls 10 Pull Ups (10) 5 close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 225 lbs 5 Deadlifts @ 260 lbs 11 Deadlifts @ 290 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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1.52mi dog walk
10 Scap Pulls 13 Pull Ups (8, 5) 5 close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 85 lbs 11 Shoulder Press @ 100 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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WARM UPS
Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 2 Turkish Get Ups (1 each arm) 10 kettlebell swings 1 ring muscle up 10 rounds 2 rounds at 35, 44, 53, 62, & 70#. A quick one today. Heading to Toledo to help Mary move. |
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4 problems
10 push ups 3 kettlebell windmills each side 35, 35, 44, 44, 53# 10 pronators 5 rounds 6 laps on Campus board (big sloper rungs) |
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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 2-3-5-2-3-5-2-3 Ab Wheel Roll Outs Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0# DB Press 40# DBs Pronated Grip Pull Up 10, 20, 30# Rogue Echo Bike 5 rounds @ 20 calories 1 minute rest between rounds 1:10, 3:29, 5:49, 8:12, 10:36 Banded Hip Stretches |
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Great work Tim!
Back @ Base Globo 400 m run 1 min on Jacobs Ladder, 110 feet 60+ SUs 10 Single leg jumps on each leg 10 Penguin Clap Jumps 2x10 Jump taps 10+ DUs 10 scap Pulls 10 Pull ups 5 Chin Ups 33 Burpees (Yay! Burpees!!) 10 20" Box Jumps CrossFit Total: 1 Back Squat @ 315 lbs (225, 275, 295, 315) 1 Shoulder Press @ 140 lbs (135, 140, 145 (f) ) 1 Deadlift @ 355 lbs (315, 335, 355, 375 (f) ) total 810 At least my DL @ 355 felt good! I did move the 375 a little bit. |
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Bill-Nice Crossfit Total!
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 10 @ 53# Quick and the Dead 0-1 10 kettlebell Swings 0-1 @53# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Hip Banded Stretches |
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Thanks Tim!!
1.56 mi dog walk 1.52mi dog walk 10 Scap Pulls 10 Pull Ups (9, 1) 4 close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 3 Back Squats @ 235 lbs 3 Back Squats @ 265 lbs 12 Back Squats @ 295 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs 10 Back Squats @ 165 lbs |
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0.53 mi dog walk
2.05 mi dog walk 10 Scap Pulls 10 Pull Ups 4 close grip Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 135 lbs 3 Bench Press @ 155 lbs 11 Bench Press @ 175 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
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1.67 mi dog walk
1.22 mi dog walk 10 Scap Pulls 10 Pull Ups 5 close grip Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 240 lbs 3 Deadlifts @ 275 lbs 12 Deadlifts @ 310 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs 8 Deadlifts @ 170 lbs |
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10/22/20
WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8/4ea 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 4 sets of: Goblet Squats x 6 60# DB 60 seconds Dips x 6 reps 60 seconds TRX Inverted Rows x 6 reps +25# plate on chest 60 seconds Rogue Echo Bike Tabata 50 calories Banded Hip Stretches 5 ring muscle ups |
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