Re: Over 50 Crossfitters Sign In
 

Tim, Thanks, but I'm the victim of auto correct. It was actually 3.1 miles. There was a day I could have done 5 miles around that time... :shrug:
Nice work!!

[B]WU:[/B]
400m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+SUs
DU attempts
10 Air squats
10 Frog Holds
10 Pushups
10 Alternating leg 20 inch step ups
10 Pullups
10 20 inch Box jumps
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]
21-15-9
Pullups
225# DLs

9:22

[I]I was feeling the DLs on this one! [/I]

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

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[I]Had my blood checked and body composition measured. Every thing is up in the wrong direction. Going to have to work harder.[/I]

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg in both directions
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Alternating leg 20 inch step ups
10 Pullups
10 Burpees (Yay! Burpees!!)
Burgner warm-up

[B]WOD:[/B]
10-9-8-7-6-5-4-3-2-1

Pullups
35# Snatches

8:13

[I]I tried 65#, but I could feel it in my shoulder. So I thought I'd do 45#. Unfortunately, I only changed out the bar, not the plates, so it was 35#.:shrug: It was still a tough WOD.[/I]

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

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[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Alternating leg step ups, 20 in
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 RFT:
50 cal row
25 HSPUs

10:42

[I]I tried keeping constant tempo on the rows. The HSPUs went quick![/I]

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

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9.27.2018 Thursday
Every minute, for 15 minutes (3 sets each) of:
Station 1 – 8 D Ball over the shoulder
Station 2 – Max distance Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 20-30 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Station 4- Rest
Not Scored

WOD:
With a partner Alternate
For Time

Row 600m (each)
Row 500m
Row 400m
Row 300m
Row 200m
Total Time
16:47

9.28.2018 Friday
10min. Clock:
Overhead Squat
Build to a heavy set of 5reps
*Goal is to lift a load heavier than what you are doing in the workout*
*Once you hit your heavy 5reps, cut the weight down to your working weight and get ready for the WOD*
I was not feeling the OVH squats today 75-105lb

WOD:
"Nancy"
5 Rounds:
Run 400m
15 Overhead Squats (95/65#)
18:15 65lb

9.29.2018 Saturday
Dyno-Bike 3Min then group warm-up

10Min EMON 2 Sets
Power Cleans
75-135lb

WOD: Partner WOD 1 Person works at a time
we had 3 people :
180 Sit-ups
150 Lunges
120 Hand release PU
80 Push Press
4Run 400M
15:20

Re: Over 50 Crossfitters Sign In
 

Patrick-Looks like you have been getting after it! Good work.
Bill-Lots of good resources in the Crossfit community to get your numbers heading in the right direction. Nutrition, stress management, sleep, and smart exercise are all areas to look at. Good luck!

Yesterday
Climbed at Hinckley with Jeff, Rick, and other friends. 20 total laps. Fun day with good conditions.


Today
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg) 2 35# KBs
Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg) 2 35# KBs
Station 3 – Sandbag Glute Bridges x 20 reps 50#
Station 4 – Reverse Snow Angels x 15 reps 2.5#

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Cossack Squats (a nice stretch)
25 Push-ups
11:42

VooDoo floss for elbows.

Re: Over 50 Crossfitters Sign In
 

Great work guys!! Nice work on Nancy, Patrick! Thanks for the suggestions Tim!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
30 Leg raises
40 25# DB Snatches
20 25# DB Step overs, 20" Box

6:29

[I]This was tough. I could feel it in my shoulder.[/I]

[B]Evening:[/B]

1.14 mi dog walk

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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#

2 TGUs (one each arm) 35, 44, 53, 62, 70#
20 kettlebell Swings 53#
Didn't time myself but moved at a good pace.

Mowed the yard.:)

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Tim Babcock;1272272]...Mowed the yard.:)[/QUOTE]

Nothing like functional fitness, Tim! ;)

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Alternating leg step ups on 20 inch Box
10 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Shoulder Presses 1-1-1-1-1
45#(5)-65#(5)-95#(2)-115#(1)-120#(1)-125#(0)-120#(1)-120#(1)
Push Presses 1-1-1-1-1
45#(5)-65#(5)-95#(3)-115#(1)-135#(1)-145#(1)-150#(0)
Push Jerk 1-1-1-1-1
45#(5)-65#(5)-95#(3)-115#(1)-135#(1)-145#(1)-

[B]Evening:[/B]
.45 mi and 1.14 mi dog walks

Re: Over 50 Crossfitters Sign In
 

I'd rather use my functional fitness to climb mountains, swim in the ocean, or kayak with my wife, but mowing the yard works too. ;)

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlift 165, 175, 185#
Ab Wheel
Inverted Row

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings 53#
Goblet Squats 53#
Push-Ups

A few stretches.

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10.01.2018 Monday
3 x 5 Back Squat 60% x 5reps 65% x 5reps 70% x 5reps or more

Back Squat
60% x 5reps
65% x 5reps
70% x 5reps or more

*Do as many as possible on your final set*
*Base percentages off 90% of Max*

WOD:
400 Meter Run
10 Ground to Overhead (135/95 lbs)
15 Ring Dips
400 Meter Run
15 Ring Dips
10 Ground to Overhead (135/95 lbs)
400 Meter Run
Total Time
13:26

10.03.2018 Wednesday
6 x 1 high hang plus hang snatch

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.
power or full variation, your choice

WOD:
5 Rounds:
21 Hip Extensions
14 Deadlift (185/125#) 145lb
3 Ring Muscle Up or jumping muscle ups
16:29 Did progression Ring MU jumping from a box