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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Kettlebell Press 35, 35, 44#
Supinated Grip Pull Up 10, 20, 30#

Echo Bike
For Time:
10 calories 0:39
20 calories 2:49
30 calories 5:49
20 calories 8:09
10 calories 9:45
Rest 1 minute between efforts.

Shin Box Progressions

Worked out with Mary. Fun!

Re: Over 50 Crossfitters Sign In
 

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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, 44, 53#
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
Circuit 1
Glute Bridge x 15 reps 50# sandbag
DB Bench Press x 15 reps 40# DBs
Shin box Progressions

3 rounds
Circuit 2
Goblet Squat x 15 reps 40#
Neutral Grip Row x 8 reps
Sliding Pike Ups x 8 reps

Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) @ 65-70 rpm
155 calories

Spent yesterday moving my mom into her new condo. After 30 years she finally can't maintain her house. Sad but necessary. Going back today. I tried to take it easy on my spine today. So far I feel pretty good.

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Great work Tim!!

[B]At Base Globo:
WU:[/B]
.2222222222 mi Walk
1 minute on JacobsLadder, 110 flights
.5555555555 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
10 67kg rope pull throughs
10 15# upside down KB presses on each arm

[B]WOD:[/B]
Front Squat : 5-5-3-3-3-1-1-1-1-1 :
135 lbs (5), 155 lbs (5), 175 lbs (3), 195 lbs (3), 205 lbs (3), 225 lbs (1), 235 lbs (1), 245 lbs (1), 255 lbs (1), and 135 lbs (1)

[I]I felt it on this one. FS are tough, but I like them.[/I]

[B]Evening:[/B]
1.14 mi Dog walk (in the rain!)

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Nice work Gents!!

8.23.2019

Snatch Technique
Pausing Snatch Pull:
5 Sets of 2

Snatch Complex:
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Total Weight

65-105lb

WOD
"Crazy Stairs"
For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

28:17

8.26.2019
WU: run 1 lap then 2 rounds
10 ring dips
15 cradle-rocks
10 ring rows

Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
95lb

WOD:
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (53/35) 35 lb
Thrusters (75/55) 55lb
12:02

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Keep up the good work everyone.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

Circuit 1
Double KB Squat x 5 reps 70,70, 88#
Pull Up x 5 reps 10, 20, 20 pounds
Ab Wheel Roll Outs x 10 reps

Circuit 2
Kettlebell Swing x 10 reps 88#
Ring Dips x 8 reps
Side Plank 30 seconds each side

Metabolic Finisher
Rogue Echo Bike
2 miles for time
4:58
72 calories

Shin box Progressions

I had a coughing fit after riding the bike. :confused: A friend of mine calls that the "Fran Cough."

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Yesterday
Bouldered at Rock Mill with Jeff and later Beth. Fun

Today 9/1/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
A1 Trapbar Deadlift x 8 reps 175#
A2 Double KB Press x 8 reps 35#
A3 Suitcase Carry 62#

3 sets of:
B1 Neutral Grip Inverted Row x 8 reps
B2 Reverse Lunge x 8 reps each leg 50# Sandbag
B3 Front Lever Progressions

A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal.
•**Recover until your heart rate slows to 70% of HRmax.
•**Burst again up to 90-95% of your HRmax. •**Repeat the burst cycle until 20 minutes have elapsed.

208 - (0.7 X Age) = HR max
171.6
90% = 154
95% = 163
70% = 120
Rogue Echo Bike
7 bursts complete. I was on the eighth when 20 minutes elapsed. Hard.

Deep Squat Hold

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8.27.2019

Gymnastic Conditioning
5 Rounds, Not for Time:
300 Meter Row + 50% Unbroken Ring Muscle-ups / did dips and pull-ups

WOD:
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

8/28.2109
Snatch Balance
5 Minutes to Build to Moderate Set of 3
45-65lb

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.
55-65lb

WOD:
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
24:39

8/30/2019
On the 0:00... Box Squat
On the Minute x 7:
2 Box Squats
Sit all the way down on the box
These worked the legs pretty good.....

On the 10:00... Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
95-115lb

WOD:
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Pounds: 115/85
85lb 16:14... This was a good one, pushed thru it. felt real good on the short drive home.

Have a great and Safe labor day weekend!!

Re: Over 50 Crossfitters Sign In
 

WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
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

-5 1 Hand Swings
-5 1 Hand Snatches
-5 1 Hand Cleans
-5 Presses
-5 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch Arms
3 rounds

1 ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Mary worked out with me this morning. Fun.

Happy Labor Day everyone!

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September 04, 2019
9/4/19
Achieve Fitness Day 1
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

A Broad Jump 3 x 5 jumps

B BB Deadlift: Conventional x 8 reps 135, 145, 155, 165#
B Marching Glute Bridge
4 sets

C 2 DB Walking Lunge 2 25# DBs
C Stability Ball Front Plank Extensions
3 sets

D 2 DB Long Press (thruster) 2 25# DBs
D 2 KB Farmer Carry 2 53# KBs
3 sets

E "All the Squats" 4 Rounds of: 15 Speed Squats 15 Squat Jumps 30 Seconds Squat ISO Hold - Rest 60 secs. between sets

The Workout Log is really glitching for me. It is very hard to log into. Are you guys having similar problems?

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Hey Guys - Great WODs!

The board has been wonky the last few days, just like my toes. I dropped a garbage container on my right foot on Monday! :ranting2:

[B]4 Sep:
WU:[/B]
800 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 12!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Chin Ups (4, 3, 2, 1)
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
21-15-9:
L-Pull Ups
HSPUs (Belly to wall)

6:42

[I]My right Big toe hurt on the HSPUs. I need to do more of them.[/I]

[B]Evening:[/B]
1.14 mi dog walk

[B]5 Sep:
WU:[/B]
500 m row
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 16" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Overhead Squat : 5-5-3-3-3-1-1-1-1 :
45 lbs (5), 75 lbs (5), 85 lbs (3), 95 lbs (3), 105 lbs (3), 115 lbs (1), 125 lbs (1), 135 lbs (1), and 145 lbs (1)

[I]I did more total weight than my last attempt, though not as heavy. [/I]

[B]Evening:[/B]
1.14 mi dog walk