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Re: Over 50 Crossfitters Sign In
Saturday May 16, 2015
Morning Session 1 hour of stretching, rolling, and moving the 11# bar at the shed o' pain. Afternoon Session Nice walk in the rain, with my golf umbrella [url]http://www.mapmyrun.com/workout/987826351[/url] |
Re: Over 50 Crossfitters Sign In
big lesson learned last weekend. Sunday spent close to 4 sublime hours on my beloved JD tractore slashing the dead heads in the pasture. Perfect autumn day..blue sky, the barest hint of a breeze, glorious sunshine and a temperature around 24C.. nirvana.
Monday went to the box..warmup was 4 x 200m at increasing pace. First step out of a walk pace felt like a knife thru my spine.. so spen the rest of the time doing planks, pullups and half squats. Finally 7 days later I am close to pain free. never ever thought that the vibration combined with my habit of going around the paddock clockwise rather than alternating direction would have this crippling effect. ( now if it had been my ancient MF35 I would have understood it but the JD runs a smooth as can be) H |
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5/13 Doctor said I could resume working out as normal but ensure I do R/C rehab stuff
WU: Shoulder rehab I, Y, T, W, clock face; row 1km Workout: Shoulder press 20, 30, 30 x12; pull-downs 25, 35, 45 x12; Turkish get-ups (R) 10# x10, (L) 25# x10 5/14 WU: Shoulder rehab I, Y, T, W, clock face Workout: Row 5km 24:17 2 km warmup, intervals 1:00 hard/ 2:00 recovery X4, 3:00 cool down 5/15 WU: Bike trainer 16:00 Workout: Shoulder press 20, 30, 35, 35X12; pull-downs 35, 45, 55, 55 X12; DB rows (L) 30 x12x3 (R) 52 x12x3; bench press 45 x12x3 5/16 shoulder hurts like hell so I apparently overdid it yesterday. Must have been the bench press since that was the addition... WU: Row 1km; shoulder warmups I's, Y's, T's W's Workout: R/C rehab stuff; goblet squats 25, 35, 45 X15 5/17 Road bike ride 19+ miles. 1300' of climbing. |
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wensday.....rowed for 20 minutes....felt under the weather
slept most of thursday..... fri/sat/sun took a long weekend off from the gym, went to a concert in whistler, watched star wars under the stars saturday nite, went up the sea to sky gondolla sunday afternoon for sun and beers....slept 10 hours monday morning.....felt great after the break 2 rm w/20 lb vest box jump 30" back squat 3-3-rm 225-275-275 (5) stiff leg dead lift 5 mat under plates 3 x 8 205 lbs ghd raise 3 x 15 nose up raises 3 x 15 90 lbs ghd sit up 3 x 15 30lb dbell 60 lying on bench face up leg raise 4 x 50 red band hammie curls |
Re: Over 50 Crossfitters Sign In
Monday May 18th, 2015
Swam 20 minutes continuous, it was REALLY cold. Walked 4 miles. This was the most picturesque of the 4: [url]http://www.mapmyrun.com/view_workout?w=990912583[/url] |
Re: Over 50 Crossfitters Sign In
5/18 Rest Day and physical therapy appointment
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Re: Over 50 Crossfitters Sign In
5/19
WU: Row 1 km; Moving Blackburns; rotator cuff and SLAP tear rehab exercises Workout: Bench press (modified for reduced ROM) 45X15X3 DB row 30(L) and 40(R) X15X3 OH press 20, 20, 20, 25 X15 Pull-downs 35, 45, 55, 45 X15 Shoulder protraction 20X15X2 Turkish get-ups 10(L) and 20(R) X10 |
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yesterday being as it was our may long weekend went for my first mountain bike ride of the year in the afternoon...45 minutes and it felt like a knife in my shoulder.....but....no pain today....will have to try the bike more this summer....
today at the gym 3 x 20 banded one leg good morning 3 x 20 large blue banded squats 5 rounds for time 10 20 lb wall ball 10 32 kg kb swing 200 m. row 10:39 35 hollow roc |
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Tuesday May 19, 2015
Did a little walking, my hip/back/butt hurt a lot, so I stopped. Wednesday May 20, 2015 Coached basketball (which mainly consisted of pointing my finger and passing the basketball to free throw shooters) |
Re: Over 50 Crossfitters Sign In
last nite
3 x 20 red band shoulder rot 3 x 20 black band shoulder pulls 1 rm mega bow bench 225lbs 12 pin mini bands 15-15 135lbs green band low bar pull downs 100 incline med belt squat row 10-10-10 30-50-70 hammer curls 16-16-16 20-25-30 |
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