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Re: Over 50 Crossfitters Sign In
Amen to that Tim!! Great stuff on the lifting & Echo bike!
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 22 Push ups 1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 90 lbs 3 Shoulder Press @ 100 lbs 9 Shoulder Press @ 115 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 Wanted to to 10 on the 115... |
Re: Over 50 Crossfitters Sign In
Speaking of the Echo Bike Bill, I signed up for the 50 calorie Echo Bike Challenge. Basically you see how fast you can burn 50 calories. I know I suck compared to most hard charging Crossfitters, but I thought it would be fun and plus you get a cool Rogue Challenge t-shirt. I tried it a few day ago and got 3:17. I will officially try it next Sunday. I hope to break 3 minutes. Embrace the suck!
Yesterday Bouldered at Rock Mill with Kent. Today (12/6/20) 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 3 sets: Goblet Squat x 8 reps KB Floor Press x 8 reps Neutral Grip Pull up x 8 reps Rogue Echo Bike 10 calories :36 20 calories 2:48 30 calories 5:52 20 calories 8:16 10 calories 9:52 1 minute rest between efforts Banded Hip Stretches 4 sets of 10 Reverse Hypers 90# 5 ring muscle ups |
Re: Over 50 Crossfitters Sign In
Tim, That's SO AWESOME! Best of luck!!
At the Base Globo: .222222 mi walk .555555 mi walk 1 min on Jacobs Ladder, 118 feet 10 leg swings on each leg in both directions 50+ SUs 10 Penguin Clap Jumps 10 high tap jumps 10 DUs 10 Scap Pulls 10 Pull ups 6 Close grip chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps Hang Squat Clean : 5-5-5-5-5: 5 Hang Squat Cleans @ 45 lbs 5 Hang Squat Cleans @ 55 lbs 5 Hang Squat Cleans @ 65 lbs 5 Hang Squat Cleans @ 75 lbs 5 Hang Squat Cleans @ 85 lbs 5 Hang Squat Cleans @ 95 lbs Ar home: 1.52 mi dog walk 10 1.5 Pood KBS 5 Deadlifts @ 265 lbs 1 Pull up 3 Deadlifts @ 300 lbs 1 Pull up 6 Deadlifts @ 335 lbs 1 Pull up 8 Deadlifts @ 175 lbs 1 Pull up 8 Deadlifts @ 175 lbs 1 Pull up 8 Deadlifts @ 175 lbs 1 Pull up 8 Deadlifts @ 175 lbs 1 Pull up 8 Deadlifts @ 175 lbs 1 Pull up Should have tried to get another DL! |
Re: Over 50 Crossfitters Sign In
Thanks Bill. I'll give it my all.
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 10 kettlebell Swings 0-1 70# 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 Banded Hip Stretches 4 sets of 15 Reverse Hypers 90# |
Re: Over 50 Crossfitters Sign In
Way to Go Tim!!
1,86 mi dog walk 1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 22 Push ups 1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 80 lbs 5 Bench Press @ 100 lbs 5 Bench Press @ 120 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
Re: Over 50 Crossfitters Sign In
Yesterday
3 problems 5 kb windmills each arm 35# 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 "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time) 2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15# 3. Full Crimp 4 sets of 3-6-9 -35# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 90# deep squat holds Today 12/10/20 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 53# 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 Double KB Front Squat 35# KBs Double KB Press 35, 44, 44# KBs TRX Inverted Rows +45# plate on chest Rogue Echo Bike Tabata 50 calories Banded Hip Stretches 4 sets of 10 Reverse Hypers 70# 5 ring muscle ups |
Re: Over 50 Crossfitters Sign In
1,86 mi dog walk
1.36 mi dog walk 50 Burpees (Yay! Burpees!!) 22 Push ups 1.52 mi dog walk 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 1 Pull Up 5 Deadlifts @ 140 lbs 1 Pull Up 5 Deadlifts @ 175 lbs 1 Pull Up 5 Deadlifts @ 210 lbs 1 Pull Up 8 Deadlifts @ 175 lbs 1 Pull Up 8 Deadlifts @ 175 lbs 1 Pull Up 8 Deadlifts @ 175 lbs 1 Pull Up |
Re: Over 50 Crossfitters Sign In
1.52 mi dog walk
10 Scap Pulls 10 Pull Ups 5 Close grip Chin 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 |
Re: Over 50 Crossfitters Sign In
1.52 mi dog walk
10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 135 lbs 5 Back Squats @ 165 lbs 5 Back Squats @ 170 lbs 5 Back Squats @ 205 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs 10 Back Squats @ 170 lbs |
Re: Over 50 Crossfitters Sign In
Good work Bill!
Yesterday Bouldered at Rock Mill with Kent. High gravity day. Today 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 Rogue Echo 50 Calorie Challenge 2:59 My goal was to break 3 minutes. Mission accomplished. 5 sets of: Banded KB Romanian Deadlift x 10 reps 88# 30 seconds rest DB Bench Press x 10 reps 40# DBs 30 seconds rest Neutral Grip Pull Ups x 6 reps Banded Hip Stretches 4 sets of 15 Reverse Hypers 110# 5 ring muscle ups |
Re: Over 50 Crossfitters Sign In
Thanks Tim!! Great work yourself!
At Base Globo: .22222 mi walk .55555 mi run 1 min on Jacobs Ladder, 108 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 10 DUs 10 Scap Pulls 10 Pull ups 6 Close grip chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps Row : 5x 50 secs/10 sec rest/40 secs/20 sec rest/30 secs/30 sec rest/20 secs/40 sec rest/10 secs/50 sec rest : 3201 m At home: 1.52 mi dog walk |
Re: Over 50 Crossfitters Sign In
1.86 mi Dog Walk
50 Burpees (Yay! Burpees!!) 1.52 mi Dog Walk 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 135 lbs 5 Bench Press @ 155 lbs 13 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 27 Squat workout |
Re: Over 50 Crossfitters Sign In
Still getting your walks in. Not to mention everything else. Excellent Bill!
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Kettlebell Windmills x 5 reps 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 6 sets of: KB Goblet Squat x 4 reps 70# KB Double KB Press x 4 reps (2 x 35s and 4 x 44s) TRX Inverted Rows +45# plate on chest Echo Bike For Time: 10 X 10 Calories with 1 minute rest between efforts 14:24 Banded Hip Stretches 4 sets of 15 Reverse Hypers 110# 5 ring muscle ups |
Re: Over 50 Crossfitters Sign In
Thanks Tim! I got a dog, therefore I have a walking program! ;) Nice work on the echo bike!
1.86 mi Dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS Deficit Deadlift : 3-3-3-3-3 : 3 Deficit Deadlifts @ 135 lbs 3 Deficit Deadlifts @ 155 lbs 3 Deficit Deadlifts @ 185 lbs 3 Deficit Deadlifts @ 205 lbs 3 Deficit Deadlifts @ 225 lbs 1.52 mi Dog Walk 1 Pull up 5 Deadlifts @ 235 lbs 1 Pull up 5 Deadlifts @ 275 lbs 1 Pull up 12 Deadlifts @ 310 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 Deadlifts?!?!? what was I thinking?!?! |
Re: Over 50 Crossfitters Sign In
Yep, that's a lot of deadlifts Bill!
Yesterday Bouldered at Rock Mill with Kent. Sent three new purples, one new blue, two new oranges, and one white. Problems may have been a touch easier than recent sets. Still very fun. Today 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 Trapbar Deadlift 205# Double KB Bench Press 53s Neutral Grip Pull 10, 20, 40# 21-15-9 Rogue Echo Bike Calories Kettlebell Swings 53# Push ups 8:43 Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# 5 ring muscle ups |
Re: Over 50 Crossfitters Sign In
Tim, I felt them!! You did some good deadlifting as well!
1.19 mi Dog walk 50 Burpees (Yay! Burpees!!) (Got 12,120 in this year!!) 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 80 lbs 5 Shoulder Press @ 95 lbs 5 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 |
Re: Over 50 Crossfitters Sign In
Hello Gents!! I am still at but again... have not posted for sometime. Bill gald to see you still LOVE those burpees... they are mind over matter for me, but I don't mind them at all. Made it the gym 4 days in a row last week, don't usually so that. I have a mon-tue, thur-friday routine usually.
12/17 - Thurs. Group warm-uo 5 x 3 Bench Press 3 Rep Max 125lb . 135 1x WOD: 5 Rounds 40 Sit Ups 30 Russian kb swings 20 hand release push ups 1k/800m Bike Did the 1st round complete- took me 6:45 so scaled the rest 25-30-20-15 500M bike... until the last round...... VERY Happy to see guy Gents still at it!! Best- Patrick:D |
Re: Over 50 Crossfitters Sign In
Patrick, Great to see you! Gotta love those Burpees! (Yay! Burpees!!) I'm doing them 5 at a time with a "tactical pause" between them. Nice work there! How's the shoulder?
1.19 mi Dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat. 5 Back Squats @ 225 lbs 5 Back Squats @ 260 lbs 13 Back Squats @ 290 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
Welcome back, Patrick! Glad to hear you're still at it!
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 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 1 ring muscle up 4 w/10# DB btw feet 4-5 1 ring muscle up Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# |
Re: Over 50 Crossfitters Sign In
Nice work on those KBS & MUs, Tim!!
1.86 mi Dog walk 50 Burpees (Yay! Burpees!!) 1.52 mi Dog walk 10 Scap Pulls 11 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 145 lbs 3 Bench Press @ 165 lbs 13 Bench Press @ 185 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
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!! |
Re: Over 50 Crossfitters Sign In
1.48 mi Dog walk
50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 95 lbs 3 Shoulder Press @ 105 lbs 7 Shoulder Press @ 120 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
Keep up the good work Bill! Let's make it a great year.
Yesterday Bouldered at Rock Mill with Kent. Today 1/3/21 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 8 sets of: Sumo Deadlift x 3 reps 4 w/185, 4 w/205# 30 seconds rest Double KB Press 4 w/35s, 4 w/44s 30 seconds rest TRX Inverted Rows +45# plate on chest 30 seconds rest 9-15-21-15-9 Echo Bike Calories Double Unders Push Ups 12:50 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups |
Re: Over 50 Crossfitters Sign In
Agreed on that Tim!! Sounds like a plan!!
At Base "Globo": .2222222 mi walk .5555555 mi run .1111111 mi walk 1 min on Jacobs Ladder 10 Leg swing on each leg in both directions 10 Single leg Jumps on each leg 10 Penguin Clap Jumps 10 High tap jumps 50+ SUs 10 DUs 10 Push ups 10 Scap pulls 10 Pull Ups 6 Chin Ups 20 Burpees (Yay! Burpees!) 10 20" Box Jumps WOD: Grettel (Scaled): 10 rounds of: 3 Clean & Jerks, 95 lbs 3 Burpees (Yay! Burpees!) 11:58 This was tough. 1.52 mi Dog Walk |
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1.16 Mi Dog walk
1.52 mi Dog walk 50 Burpees (Yay! Burpees!!) 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 @ 140 lbs 5 Back Squats @ 175 lbs 5 Back Squats @ 210 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs 10 Back Squats @ 175 lbs |
Re: Over 50 Crossfitters Sign In
Yesterday
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# 5 kettlebell swings 35, 44, 53, 62, 70# Quick and the Dead 0-1 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 3-4 5 ring dips 4-5 5 ring dips Rest 5-6 5 times through Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# Today 1/6/21 3 problems 5 kb windmills each arm 35# 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 1, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15# 3. Full Crimp 3 sets of 3-6-9 -30# Worked in: 10 sets of 10 pushups 4 sets of 15 Reverse Hypers 160# deep squat holds |
Re: Over 50 Crossfitters Sign In
Great work Tim!!
1.14 mi dog walk 1.55 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 80 lbs 5 Bench Press @ 105 lbs 5 Bench Press @ 120 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
Re: Over 50 Crossfitters Sign In
I'm trying Bill! You too buddy.
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 5 sets of: Goblet Squats x 5 reps 60# DB 30 seconds rest KB Press x 5 reps 35# KBs 30 seconds rest Neutral Grip Pull Ups x 5 reps +10# 30 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:26 Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# |
Re: Over 50 Crossfitters Sign In
Looks like you're succeeding Tim!
1.72 mi dog walk 1.42 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 145 lbs 5 Deadlifts @ 180 lbs 5 Deadlifts @ 210 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs |
Re: Over 50 Crossfitters Sign In
1.51 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 50 lbs 5 Shoulder Press @ 60 lbs 5 Shoulder Press @ 75 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered at Rock Mill with Kent. Today 1/10/21 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 2-3-5-2-3-5-2-3 Sumo Deadlift 205# One Armed KB Floor Press 62, 70, 70# TRX Inverted Row w/45# plate on chest Rogue Echo Bike 10 calories :34 20 calories 2:46 30 calories 5:51 20 calories 8:14 10 calories 9:51 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 160# 5 ring muscle ups Another day in paradise. |
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