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Tim, thanks! I also walk the wife as well! ;) (She's walk almost twice a much as I did!)
A Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 100 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) 109 Pushups (40, 20, 20, 10, 10, 9) 10 Scap Pulls 10 Pull Ups 7 Chin Ups 50 Burpees (Yay! Burpees!!) WOD: Bike : 4x 1 mi : 16 mins 33 secs Bike, 1 mi @ 4:06 Bike, 1 mi @ 4:50 Bike, 1 mi @ 3:50 Bike, 1 mi @ 3:47 I did about as well on these as on my last attempt on 15 Mar 2018. The last two rounds, I did faster than I did then! Evening: 2.99 mi Dog Walk (Trying to avoid rain!) |
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Bill- Good job on the bike repeats. What kind of bike are you using? Assault?
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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 9 kettlebell Swings 0-1 88# 1-2 9 kettlebell Swings 1-2 Rest 2-3 3-4 3 dips 4-5 3 dips Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Thanks Tim! I just used the stationary bike they had at the Base Globo. I'm not sure of the make. I was just glad my knee didn't feel like there were sand grains between the bones.
Great work on the TGUs, Dips, and KBS! 1.5 mi Dog Walk 50 Burpees (Yay! Burpees!) 107 Push Ups (60, 30, 10, 7) 10 Scap Pulls 10 Pull ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 3 Bench Press @ 160 lbs 10 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-It's always good when knees don't grind:)
Yesterday 3 problems Push ups 15, 20, 15 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 20# 2. 3 finger (RPTC): 4 sets of 3-6-9 3. Full Crimp 4 sets of 3-6-9 -25# Worked in: 3 sets of 10 ab wheel roll outs 3 sets of 20 bird dogs 3 sets of 30 second side plank hold each side Deep Squat Holds balance training Today 5/6/2021 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40# Neutral Grip Pull ups x 5 reps 0, 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: Trapbar Deadlift 225# x 5 reps 30-60 seconds KB Press 35# x 5 reps 30-60 seconds Neutral Grip Pull Ups x 5 reps +10# 30-60 seconds Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 50 calories Banded Hip Stretches 5 Ring Muscle Ups 4 sets of 15 Reverse Hypers 210# |
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:) Yep Tim! :)
Good work on the DLs, KB Press, and Rogue Bike Tabata!! 1.5 mi Dog Walk 50 Burpees (Yay! Burpees!) 107 Push Ups 10 Scap Pulls 11 Pull ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 80 lbs 3 Shoulder Press @ 95 lbs 11 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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Happy Mother's Day to my wife, my mom, and all moms.
Saturday 5/8/21 Bouldered at Rock Mill with Kent. A tough purple problem early took a lot of my energy but eventually sent. Today 5/9/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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 35s, 44s, 44s One-Armed Floor Press 62, 62, 70# TRX Row +50# Rogue Echo Bike 2 miles for time: 5:01 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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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 3, 3, 2, 2, 1 each arm/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 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# |
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Great WODs Tim!!
1.47 mi Dog Walk 50 Burpees (Yay! Burpees!) 129 Push Ups (40, 43, 46) 10 Scap Pulls 10 Pull ups 5 Close grip Chin Ups 10 1.5 Pood KBS 5 Back Squats @ 215 lbs 3 Back Squats @ 245 lbs 15 Back Squats @ 270 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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1.46 mi Dog walk
1.49 mi Dog walk 50 Burpees (Yay! Burpees!) 129 Push Ups (43, 43, 43) 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 @ 115 lbs 5 Back Squats @ 145 lbs 5 Back Squats @ 170 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs |
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1.89 mi Dog Walk
1.6 mi Dog Walk 50 Burpees (Yay! Burpees!) 129 Push Ups (43, 43, 43) 10 Scap Pulls 11 Pull ups 7 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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Looks like you've been busy Bill! Good work!
Yesterday 3 problems 10 Push ups 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 3, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20# 2. 3 finger (RPTC): 5 sets of 3-6-9 3. Full Crimp 5 sets of 3-6-9 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs 10 sets of 10 band pull aparts Deep Squat Holds balance training Today 5/13/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40# Neutral Grip Pull ups x 5 reps 0, 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 3 sets of: Trapbar Deadlift 205# x 8 reps 60 seconds KB Press 35# x 8 reps 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Thanks Tim! I needed to keep busy to keep centered! Great WODs!!
1.11 mi dog walk 2.24 mi dog walk 2.92 mi dog walk (had to help an elderly neighbor along the way!) 50 Burpees (Yay! Burpees!) 129 Push Ups (43, 43, 43) 10 Scap Pulls 10 Pull ups 7 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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Saturday
5/15/21 Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasn’t in the cards. Today 5/16/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 5 sets of: Bulgarian split squats x 5 each leg (Supported) DB 40# 60 seconds Barbell Floor Press x 5 reps 115, 115, 135, 135, 135# 60 seconds TRX Inverted Rows x 5 reps +25 60 seconds “Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps 7 Burpees 7 Kettlebell Swings (24 kg) 5 rounds + 7 reps Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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At Base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 108 feet 10 leg swings on each leg in both directions 10 single leg hops on each leg 10 Penguin Clap jumps 10 High tap Jumps 50+ SUs DU Attempts (Got 6) 143 Push Ups (50, 40, 30, 20,3) 10 Scap Pulls 11 Pull Ups 7 Chin Ups 50 Burpees (Yay! Burpees!!) Burgner Warm Up Hang Squat Snatch : 1-1-1-1-1-1 : 1 Hang Squat Snatch @ 45 lbs 1 Hang Squat Snatch @ 65 lbs 1 Hang Squat Snatch @ 75 lbs 1 Hang Squat Snatch @ 85 lbs 0 Hang Squat Snatches @ 95 lbs 1 Hang Squat Snatch @ 85 lbs Evening: 1.51 mi Dog Walk 10 Scap Pulls 12 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 10 1.5 Goblet Squats 5 Back Squats @ 190 lbs 5 Back Squats @ 220 lbs 15 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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At Base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 108 feet 10 leg swings on each leg in both directions 10 single leg hops on each leg 10 Penguin Clap jumps 10 High tap Jumps 143 Push Ups (51, 41, 31, 20) 10 Scap Pulls 11 Pull Ups 7 Chin Ups 50 Burpees (Yay! Burpees!!) 3 rounds of: 20 Front Squats, 135 lbs 7 Strict Pull-ups 3 mins 56 secs EVENING: 3.11 mi Dog walk 10 Scap Pulls 12 Pull Ups 9 Chin Ups 5 Bench Press @ 125 lbs 5 Bench Press @ 145 lbs 15 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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Bill-20 front squats @ 135 for 3 rounds must have been tough!
Yesterday 3 problems Push ups 15, 20, 15 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 1 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20# 2. 3 finger (RPTC): 3 sets of 3-6-9-12 20# 3. Full Crimp 3 sets of 3-6-9-12 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs Deep Squat Holds balance training Today 5/20/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 each arm 35, 45, 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 Trapbar Deadlift 225# Unstable KB Military Press 70# Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:03 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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Tim, I was hobbling around the office all afternoon! :)
Great stuff with that grip workout!! 1.52 mi dog walk Evening: 1.95 mi dog walk 10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 1 Pull Up 5 Deadlifts @ 225 lbs 1 Pull Up 5 Deadlifts @ 260 lbs 1 Pull Up 10 Deadlifts @ 290 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up |
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1.63 walk (up Accelerator Runway)
10 Pull Ups Evening: 1.51 mi dog walk 10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 75 lbs 5 Shoulder Press @ 85 lbs 9 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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Accelerator Runway? That sounds interesting.
Saturday 5/22/21 Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white. Today 5/23/21 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 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Kneeling KB Windmill x 5 reps each arm 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# vest 60 seconds Dips x 4 reps 60 seconds TRX Inverted Rows x 4 reps +35# 60 seconds Rogue Echo Bike 10 calories :34 20 calories 2:44 30 calories 5:46 20 calories 8:06 10 calories 9:39 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Tim, It's a hill with about a 100 foot rise over .25 mi. [url]https://www.mapmyfitness.com/workout/5780366776[/url] The Army tested short take offs and landings during WWII. Nice WODs! I was thinking of trying TRX face pulls.
At Base Globo: .2222222 mi walk .5555556 mi run .2222222 mi walk 1 min on Jacobs Ladder, 108 feet 10 leg swings on each leg in both directions 10 single leg hops on each leg 10 Penguin Clap jumps 10 High tap Jumps 50+ SUs DU Attempts (got 2 :( ) 143 Push Ups (51, 41, 31, 20) 10 Scap Pulls 11 Pull Ups 7 Chin Ups 50 Burpees (Yay! Burpees!!) WOD: Push Jerk : 3-3-3-3-3 : 3 Push Jerks @ 45 lbs 3 Push Jerks @ 65 lbs 3 Push Jerks @ 85 lbs 3 Push Jerks @ 95 lbs 3 Push Jerks @ 115 lbs 3 Push Jerks @ 135 lbs Focused on form on this one! |
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I really like the TRX inverted rows. They're harder than I thought they would be.
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, 3, 2, 2, 1 each arm/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 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 rounds Worked in 5 sets of 20 Flexbar Reverse Wrist Curls Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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The TRX is a good piece of equipment!
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 143 Push ups (51, 41, 31, 20) 11 Pull Ups 10 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 3 Back Squats @ 205 lbs 3 Back Squats @ 235 lbs 15 Back Squats @ 260 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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Yesterday
3 problems Push ups 15, 20, 15 10 second 2-finger hang 10 pronators each arm 3 rounds Hangboard Ladder Training (Rock Prodigy Forge) Week 4, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20# 2. 3 finger (RPTC): 3 sets of 3-6-9-12 20# 3. Full Crimp 3 sets of 3-6-9-12 -25# Worked in: 3 sets of 5 KB Windmills each arm 35# 3 sets of 10 ab wheel roll outs Deep Squat Holds balance training Today 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 8 sets of: Trapbar Deadlift 225# x 3 reps 30 seconds rest One Armed KB Floor Press 53, 62, & 6 sets of 70# x 3 reps 30 seconds rest Neutral Grip Pull Ups 20# 3 reps 30 seconds rest Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree 1 72# + 1 62# KB Switch arms for each round 4 rounds 9:18 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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1.87 mi Dog walk
1.60 mi Dog walk 50 Burpees (Yay! Burpees!!) 143 Push ups (51, 41, 31, 20) 10 Scap Pulls 11 Pull Ups 8 Chin ups 10 1.5 Pood KBS 1 Pull up 3 Deadlifts @ 240 lbs 1 Pull up 3 Deadlifts @ 275 lbs 1 Pull up 10 Deadlifts @ 310 lbs 1 Pull up 10 Deadlifts @ 170 lbs 1 Pull up 10 Deadlifts @ 170 lbs 1 Pull up 10 Deadlifts @ 170 lbs 1 Pull up 10 Deadlifts @ 170 lbs 1 Pull up 10 Deadlifts @ 170 lbs 1 Pull up |
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1.61 mi Dog walk
50 Burpees (Yay! Burpees!!) 143 Push ups (51, 41, 31, 20) 10 Scap Pulls 11 Pull Ups 8 Chin ups 10 1.5 Pood KBS 3 Shoulder Press @ 80 lbs 3 Shoulder Press @ 90 lbs 8 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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Saturday
5/29/21 Bouldered at Rock Mill with Kent. One new orange and two new blues. Today 5/30/21 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 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: Bulgarian split squats x 5 each leg (Supported) KB 35, 35, 44, 44, 53# 60 seconds KB Press x 5 reps 35# KBs 60 seconds TRX Inverted Rows x 5 reps +25 60 seconds Rogue Echo Bike Reverse Tabata 36 calories 0.81 miles Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# |
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5.25 mi walk
1.52 mi Dog walk 50 Burpees (Yay! Burpees!!) 143 Push ups (51, 41, 31, 20) 10 Scap Pulls 11 Pull Ups 8 Chin ups 10 1.5 Pood KBS 3 Bench Press @ 135 lbs 3 Bench Press @ 155 lbs 10 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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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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 6 kettlebell Swings 0-1 88# 1-2 6 kettlebell Swings 1-2 Rest 2-3 3-4 10 push ups 4-5 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 160# |
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Great work on that KBS/Push Up the Quick and the dead, Tim!
31 May: 1000 Push Ups: (10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 50, 50, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 50, 50, 50, 50, 50, 10, 10, 10, 10, 10, 60, 10, 10, 10, 10, 50, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10, 10) I did a 2.7 mi dog walk after 500 and went to my son's place for Memorial Day picnic after 800. When we got home, I walked the dog 1.53 miles and finished the 1000. Then I did 50 Burpees (Yay! Burpees!!) 1 June: 1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 7 Chin ups 10 1.5 Pood KBS 5 Back Squats @ 220 lbs 3 Back Squats @ 250 lbs 15 Back Squats @ 275 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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1.00 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap Pulls 11 Pull Ups 8 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 3 Bench Press @ 165 lbs 12 Bench Press @ 185 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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Thanks Bill! 15 back squats @ 275# Crazy! Good job!
Yesterday 2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 5 ab wheel roll outs 5 rounds Today 6/3/21 5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40# Neutral Grip Pull ups x 5 reps 0, 10, 20# KB Arm Bars x 5 each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 3 rounds 3 sets of: Trapbar Deadlift # x 8 reps 185# 60 seconds rest KB Press x 8 reps 35s 60 seconds rest Neutral Grip Pull Ups x 8 reps 60 seconds rest 10 minutes: Rogue Echo Bike 3.78 120 calories Maintained 60 rpm PR Banded Hip Stretches 1 ring muscle up 4 sets of 15 Reverse Hypers 160# |
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Thanks Tim, I felt it! Great work on the DLs, KB Presses, Pull Ups, & Echo Bike!
10 Pull ups at work 1.51 mi Dog Walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 12 Pull Ups 7 Chin ups 10 1.5 Pood KBS 1 Pull Up 5 Deadlifts @ 260 lbs 1 Pull Up 3 Deadlifts @ 290 lbs 1 Pull Up I tried to pull 325 and could not do it!! (WT?!?!?) :/ |
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5 June:
1.43 mi Dog walk Functional Fitness (AKA yard & house work) 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 12 Pull Ups 7 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 85 lbs 3 Shoulder Press @ 110 lbs 8 Shoulder Press @ 110 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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At the Base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 112 feet 10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 40 Pushups 10 Scap Pulls 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 scap Pulls 21 Thrusters, 115 lbs 21 Chest-to-bar Pull-ups 6 min 19sec I did the round in subsets of 8, 7, 6 for the Thrusters & 10, 5, & 6! Most were legit, especially the 1st ones! :D Evening: 1.5 mi dog walk 10 Scap Pulls 10 Pull Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 9 Close Grip Chin Ups 5 Back Squats @ 115 lbs 5 Back Squats @ 145 lbs 5 Back Squats @ 175 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs 10 Back Squats @ 145 lbs |
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Saturday-Monday 6/5-6/7
New River climbing trip with Norm, Kent, and Jason. Not great conditions but we got a lot done and had a good time. I got on quite a few 11s. Most of them went but they were not easy in the conditions. Today (6/8/21) 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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70# 10 rounds of: 15 kettlebell swings 53# 5 goblet squats 53# 5 push ups On the 2 minutes... Banded Hip Stretches 4 sets of 10 Reverse Hypers 160# 5 ring muscle ups |
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Great work Tim!!
At the Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 115 feet 10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 40 Pushups 10 Scap Pulls 12 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 50 Dumbbell Shoulder-to-Overheads, 35 lbs 50 Dumbbell Deadlifts, 35 lbs 50 GHD Sit-ups 12:32 This was rough, I did the 50 reps about 10 to 15 at a time. When I got to 20 left, I went all the way just to get through them! After the GHD situps, I felt my back where I hurt it in 1990! Discretion was the better part of valor! (At least it feels better now!) Evening: 1.51 mi dog walk 10 Scap Pulls 10 Pull Ups 10 1.5 Pood KBS 5 Bench Press @ 80 lbs 5 Bench Press @ 100 lbs 5 Bench Press @ 115 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
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At the Base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 113 feet 10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 40 Pushups 10 Scap Pulls 13 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 10 Deadlifts @ 135 lbs 5 Deadlifts @ 185 lbs 3 Deadlifts @ 225 lbs 3 Deadlifts @ 275 lbs 1 Deadlift @ 295 lbs 1 Deadlift @ 300 lbs 1 Deadlift @ 305 lbs Evening: .94 mi Dog Walk |
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Great work Bill!
Wednesday 6/9//21 Bouldered at Rock Mill with Kent and Norm. Two new oranges and three new blues. Today 6/10/21 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 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: Back Squats x 5 reps 95, 95, 115, 115, 135# 60 seconds KB Bench Press x 5 reps 53# KBs 60 seconds Inverted TRX Rows x 5 reps +35# 60 seconds rest Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:01 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: Over 50 Crossfitters Sign In
Great stuff Tim!
Back at the old Box!! 1 mi run 1 min on Jacobs Ladder, 113 feet 10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 50+ SUs DU attempts (Got 6) 40 Pushups 10 Scap Pulls 13 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps Gwen: 5 Clean & Jerks @ 95 lbs This was brutal 15 Clean & Jerks @ 45 lbs 12 Clean & Jerks @ 45 lbs 9 Clean & Jerks @ 45 lbs Evening: 1.53 mi dog walk 10 Scap Pulls 13 Pull Ups 6 Close grip Chin Ups 1 Pull Up 5 Deadlifts @ 135 lbs 1 Pull Up 5 Deadlifts @ 170 lbs 1 Pull Up 5 Deadlifts @ 205 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up 10 Deadlifts @ 170 lbs 1 Pull Up |
Re: Over 50 Crossfitters Sign In
Bill-That is a great warm up. Is that the warm up prescribed by the box?
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 30 Minuite EMOM 8 calories Rogue Echo Bike 2 ring muscle ups 10 push ups 10 kettlebell swings 53# 10 Wall Ball Shots 20# 5 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 1 Strict HSPU 10 Hanging Hip Touches, Alternating Arms |
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