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I took it easy on my back. I shovel the drive out this morning. Back feels good but didn't want to push it. Nice job on the back squats Bill.
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 4 sets of: Turkish Get Ups x 2 each arm 35, 44, 53, 62# 60 seconds rest Double KB Floor Press x 6 reps 53s 60 seconds rest TRX Inverted Row x 6 reps +35# 60 seconds rest Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Thanks Tim! I did "Functional Fitness" AKA Snow shoveling as well! ;) Nice Tabata on the Echo bike!
.52 mi dog walk 1.14 mi dog walk (in the snow!) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet squats 3 Back Squats @ 260 lbs 3 Back Squats @ 295 lbs 10 Back Squats @ 335 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs |
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10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70#
100 kettlebell swings @ 62# 6:56 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Not much time tonight. Made the most of it. |
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Great job getting a lot in short amount of time, Tim! 100 KBS! Whoa!!!
Functional fitness (AKA Snow Shoveling!) .78 mi dog walk in the snow 1.14 mi dog walk in the snow 10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 3 Deadlifts @ 270 lbs 1 Pull up 3 Deadlifts @ 305 lbs 1 Pull up 7 Deadlifts @ 345 lbs 1 Pull up 8 Deadlifts @ 190 lbs 1 Pull up 8 Deadlifts @ 190 lbs 1 Pull up 8 Deadlifts @ 190 lbs 1 Pull up 8 Deadlifts @ 190 lbs 1 Pull up 8 Deadlifts @ 190 lbs 1 Pull up I wished I did a few more 345# DLs! |
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1.52 mi dog walk in the snow
10 Scap Pulls 10 Pull Ups 8 Chin Ups 3 Bench Press @ 150 lbs 3 Bench Press @ 175 lbs 10 Bench Press @ 195 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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Bill-Walking in the snow is a whole new level!
Saturday 2/20/21 Bouldered at Rock Mill with Kent. Today 2/21/21 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 6 sets of: Trap-bar Deadlifts x 4 reps 3 sets w/205# & 3 w/225# 30 seconds rest KB Press x 4 reps 35# 44# 30 seconds rest Neutral Grip Pull Ups x 4 reps 20# 30 seconds rest 10 minutes: Rogue Echo Bike 3.74 116 calories Maintained 60 rpm Last time-Made some improvement:) 3.64 miles 109 calories 60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes. Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Tim, It sure is!
1.52 mi dog walk in the snow .53 mi dog walk 10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 95 lbs 3 Shoulder Press @ 110 lbs 7 Shoulder Press @ 120 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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At Base Globo:
.222222 mi walk .555556 mi run .222222 mi walk 1 min on Jacobs Ladder, 118 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 8 Chin ups 10 20" Box Jumps Deadlift : 3-3-3-3-3-3-3 : 3 Deadlifts @ 135 lbs 3 Deadlifts @ 185 lbs 3 Deadlifts @ 225 lbs 3 Deadlifts @ 275 lbs 3 Deadlifts @ 305 lbs 3 Deadlifts @ 345 lbs 1 Deadlift @ 355 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, 2, 2, 1, 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 10 push ups 4-5 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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At Base Globo:
.222222 mi walk 500 m row .222222 mi walk 1 min on Jacobs Ladder, 102 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 8 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 15 Thrusters, 135 lbs Run, 200 m 20 Thrusters, 95 lbs Run, 400 m 30 Thrusters, 65 lbs Run, 800 m 19:27 The first set were the worst. I could barely do thrusters. Then I couldn't run, though I felt better by the end of the runs. The second and third rounds, I had to split up. I got the thrusters done by 12 minutes and the lost 1/2 mile took me about 7 min. 5 Back Squats @ 275 lbs 3 Back Squats @ 315 lbs 9 Back Squats @ 350 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs Squats again?!!? What was I thinking?!?! |
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1.19 mi dog walk
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 160 lbs 3 Bench Press @ 185 lbs 10 Bench Press @ 205 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs 10 Bench Press @ 120 lbs |
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Bill-That thruster workout looks brutal.
Yesterday 2/24/21 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 4, Workout 2 Every 60 seconds 1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15# 2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15# 3. Full Crimp 3 sets of 3-6-9-12 -30# Worked in: Ab Wheel Roll Outs 5 sets of 5 reps deep squat holds Today 2/25/21 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 2-3-5-2-3-5-2-3 Goblet Squats 60, 60, 70# One Armed Floor Press 62, 62, 70# Inverted TRX Rows +50# Sandbag Rogue Echo Bike Reverse Tabata Protocol (10s Work + 20s Rest) x 8 Reps 35 calories Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Tim - It was! Great work!
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 100 lbs 3 Shoulder Press @ 115 lbs 4 Shoulder Press @ 130 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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1.52 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 290 lbs 3 Deadlifts @ 325 lbs 1 Deadlift @ 365 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs 8 Deadlifts @ 190 lbs I haven't hit 365# in the DL in a while, But the 1st one went well. |
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I'm loving the warmer weather.
Saturday 2/27/21 Bouldered at Rock Mill with Kent. Pretty good day. 3 oranges and 2 blues. Today 2/28/21 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 8 sets of: Trap-bar Deadlifts x 3 reps w/225# 30 seconds rest KB Press x 3 reps 2 sets w35# & 6 sets w/44# 30 seconds rest Neutral Grip Pull Ups x 3 reps 20# 30 seconds rest Rogue Echo Bike 10 calories :32 20 calories 2:42 30 calories 5:44 20 calories 8:07 10 calories 9:44 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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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 2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# 20 Minute E2MOM-10 sets 15 KBS 53# 5 Goblet Squats 53# 5 push ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 210# 5 ring muscle ups |
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Tim, I'm enjoying the weather as well-did burpees (Yay! Burpees!!) out in my back yard! ;) Great work on those WODs
1 Mar: @ Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 110 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 8 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps Tried C&Js got 135, tried 165 - didn't make it. :/ Evening: 1.52 mi dog walk 2 Mar: @ Base Globo: .222222 mi walk .333333 mi run .222222 mi walk 1 min on Jacobs Ladder, 110 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 8 Chin ups WOD: 3x 5:00 AMRAP: Kettlebell Farmers Carry, 24 kg 10 Kettlebell Swings, 24 kg 5 Burpees (Yay! Burpees!!) Resting 2 mins between each AMRAP. 2 rounds + 1 KBS 2 rounds + 4 KBS 2 rounds + 2 KBS The KB was heavy, but I was able to switch hands without stopping. I got the famer's walks done around 2:30. I did boof the order of Burpees (Yay! Burpees!!) & KBS, which might have been easier. Evening: 1.52 mi dog walk 20 Burpees (Yay! Burpees!!) 10 Scap pulls 6, 5 Pull Ups 4, 4 Chin Ups 10 1.5 Pood KBS 5 Back Squats @ 150 lbs 5 Back Squats @ 185 lbs 5 Back Squats @ 220 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs 10 Back Squats @ 185 lbs |
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1.86 mi dog walk
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap pulls 6, 5 Pull Ups 4, 4 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 85 lbs 5 Bench Press @ 110 lbs 5 Bench Press @ 130 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs |
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Looks like you've been busy Bill. I love farmer's carries.
Yesterday 3/3/21 2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 5 ab wheel roll outs 20 Flexbar wrist extensions 5 rounds Today 3/4/21 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 Double KB Front Squat Ring Dips Pronated Pull-ups Banded Hip Stretches 4 sets of 10 Reverse Hypers 210# Skipped the metcon today. I got the second dose of the Covid-19 vaccine yesterday and didn’t want to dig too deep a hole. |
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Thanks Tim, Farmers' Carries aren't that bad. Nice work on the KBS, Ring Dips, & Pull Ups WOD!
1.86 mi dog walk 1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 1 Pull Up 5 Deadlifts @ 155 lbs 1 Pull Up 5 Deadlifts @ 190 lbs 1 Pull Up 5 Deadlifts @ 230 lbs 1 Pull Up 10 Deadlifts @ 190 lbs 1 Pull Up 10 Deadlifts @ 190 lbs 1 Pull Up 10 Deadlifts @ 190 lbs 1 Pull Up |
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1.09 mi walk up the Accelerator Runway
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap pulls 10 Pull Ups 5 Chin Ups 5 Shoulder Press @ 55 lbs 5 Shoulder Press @ 65 lbs 5 Shoulder Press @ 85 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs 10 Shoulder Press @ 65 lbs |
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1.52 mi dog walk
50 Burpees (Yay! Burpees!!) 10 Scap pulls 2 Chin Ups 10 1.5 Pood KBS Death By"" : 1 rep + 1 rep / 1 min Pull-up : 9 rounds + 4 reps 3 three reps less than my last attempt on 14 Jun 2014. I just couldn't do any more! <shrug> |
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Your Death By Pull Ups seems pretty good Bill. Strict or kipping? If I tried it I would have to do strict. Kipping pull ups irritate my shoulder.
Yesterday Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today. 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 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 Trapbar Deadlift x 5 reps 225# One-armed floor press x 5 reps 53, 53, 62, 62, 70# Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0# Rogue Echo Bike 2 miles for time 5:03 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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Tim, I did them strict. I'm not good at kipping and I too have shoulder issues!
Great work on the DLs & Echo Bike! @ 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 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps WOD: 7 rounds of: 5 Pull-ups 5 Dips 5 min This got tough toward the end! At least the dips were easy! |
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Thanks for clarification Bill. Those reps add up quick. Starts easy but then quickly gets not so easy.
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, 2, 2, 2, 2 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 10 push ups 4-5 10 push ups Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Yesterday
2 problems 10 push ups 10 second 2-finger hang 10 pronators 5 rounds 2 problems 6 Ab Wheel Roll Outs 5 rounds Today 3/11/21 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 2-3-5-2-3-5-2-3 Goblet Squat 80# (60# DB + 20# vest) KB Press 35, 25, 45# KBs Inverted Row 50# Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 9:40 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# 5 ring muscle ups |
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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# 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 8 sets of: Trap-bar Deadlifts x 3 reps w/225# 30 seconds rest Dips x 3 reps 30 seconds rest Pronated Grip Pull Ups x 3 reps 20# 30 seconds rest Rogue Echo Bike x 10 calories Double Unders x 15 reps 5 rounds 7:36 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Yes they do Tim! Great work!
9 Mar: At base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 118 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps WOD: 15 AbMat Sit-ups 15 Barbell Good Mornings, 45 lbs 10 Thrusters, 135 lbs 10 Clean & Jerks, 135 lbs 8:47 1.52 mi Dog Walk The Ides of March: At 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 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps Front Squat : 5-5-3-3-3-1-1-1-1-1 : 5 Front Squats @ 45 lbs 5 Front Squats @ 65 lbs 5 Front Squats @ 95 lbs 5 Front Squats @ 115 lbs 3 Front Squats @ 135 lbs 3 Front Squats @ 185 lbs 3 Front Squats @ 205 lbs 1 Front Squat @ 225 lbs 1 Front Squat @ 230 lbs 1 Front Squat @ 235 lbs 1 Front Squat @ 240 lbs 1 Front Squat @ 245 lbs 1.52 mi Dog walk |
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Great work Bill. Those front squats are impressive.
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, 2, 2, 2, 2 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 1 ring muscle up 4-5 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Hey Gents-
Friday 3/12 21.1.... Did RX only got 54... 1 DU at a time Monday 3/15 5 x 3 Back Squat- Went lite 65-115lb WOD: AMRAP- Cheaper by the Dozen 3 DL 145/205 ) 3 T2B 3 Cal Row / Bike 6 DL 145/205 ) 6 T2B 6 Cal Row / Bike add 3 after every set..... Did 145lb DL got 88 reps |
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Thanks Tim, the last few were more squirrely than I would have liked! Nice work on the TGUs, KBS, & MUs!!
Patrick, great job on 21.1! I do the same with DUs! ;) The wall walks scare me because my left shoulder blade has been wonky since the middle of last week. At base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 118 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps WOD: Shoulder Press : 3-3-3-3-3-3-3 : 3 Shoulder Press @ 45 lbs 3 Shoulder Press @ 65 lbs 3 Shoulder Press @ 85 lbs 3 Shoulder Press @ 95 lbs 3 Shoulder Press @ 105 lbs 3 Shoulder Press @ 115 lbs 3 Shoulder Press @ 125 lbs 2 Shoulder Press @ 130 lbs Did this last November and got one more rep on 130#. They felt easy. Evening: 1.77 mi Dog Walk 10 Scap pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 10+ 1.5 Pood Goblet Squats (These HURT my shoulder!) 5 Back Squats @ 245 lbs 5 Back Squats @ 285 lbs 10 Back Squats @ 325 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs |
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1.85 mi dog walk
1.52 mi dog walk 64 Burpees (Yay! Burpees!!) 10 scap pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 145 lbs 5 Bench Press @ 165 lbs 10 Bench Press @ 190 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs Another trip around the sun completed! And what a year this has been! I feel really good except for my shoulder, but stretching and moving helps a lot!! |
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Happy birthday Bill! Keep kicking butt!
Yesterday 2 problems 10 push ups 10 second 2-finger hang -20. -15, -10, -5, 0# 10 pronators 5 rounds 2 problems 7 Ab Wheel Roll Outs 5 rounds Today 3/18/21 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: 5 Goblet Squat 80# (60# DB + 20# vest) 30 seconds 5 KB Press 35# KBs 30 seconds 5 Inverted Rows +50# 30 seconds Complete four sets each of: Rogue Echo Bike 0.5 mile Kettlebell Swings x 30 reps 44# 11:17 I did this workout in Nov of 18 in 12:38. I used an Air-Dyne though. Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Thanks Tim! I'm trying! Way to go on that PR for that Echo Bike & KBS workout!
.53 mi Dog Walk (in the rain!) .67 mi dog walk (in the rain again!!) 50 Burpees (Yay! Burpees!) 10 Scap Pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 255 lbs 1 Pull Up 5 Deadlifts @ 295 lbs 1 Pull Up 6 Deadlifts @ 335 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs 1 Pull Up 8 Deadlifts @ 195 lbs My left should still is wonkey. If I stretch it and keep moving, it feels good. I got tired on the 6th DL @ 335# I think I could have got in a few more reps! |
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1.52 mi dog walk
50 Burpees (Yay! Burpees!) 10 Scap pulls 10 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 90 lbs 5 Shoulder Press @ 105 lbs 6 Shoulder Press @ 120 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs 10 Shoulder Press @ 70 lbs |
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Keep on eye on that shoulder Bill!
Saturday 3/20/21 Bouldered at Rock Mill with Kent. Three oranges and two blues. Today 3/21/21 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# 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 Modified Sumo Deadlift 205, Dips Supinated Pull Up +10# Rogue Echo Bike x 15 calories Farmer’s Walk (70 & 62# KBs. One lap. Switch every round.) 9:20 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Tim, The shoulder is feeling better. If I move, it is fine. When I stop, that's when the pain sets in. Great stuff on the DLs & Echo Bike & Farmer's carries!
At base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 118 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 7 Chin ups 50 Burpees (Yay! Burpees!!) 27 Assisted Squats Back Squat : 5-5-3-3-3-1-1-1-1 : 5 Back Squats @ 45 lbs 5 Back Squats @ 95 lbs 5 Back Squats @ 115 lbs 3 Back Squats @ 135 lbs 3 Back Squats @ 185 lbs 3 Back Squats @ 205 lbs 1 Back Squat @ 225 lbs 1 Back Squat @ 275 lbs 1 Back Squat @ 295 lbs 1 Back Squat @ 315 lbs Evening: 1.52 mi dog walk |
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Motion is lotion Bill.
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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70# Quick and the Dead 0-1 7 kettlebell Swings 0-1 88# 1-2 7 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 Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
Re: Over 50 Crossfitters Sign In
I've been told that, Tim!
At base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 118 feet 10 leg swings on each leg in both directions 10 Single leg jumps 10 Penguin Clap Jumps 10 high tap jumps 50+ SUs DU attempts (Got 10) 10 Push ups 10 Scap Pulls 11 Pull Ups 7 Chin ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 1 Muscle Snatch @ 65 lbs 1 Muscle Snatch @ 75 lbs 1 Muscle Snatch @ 85 lbs 1 Muscle Snatch @ 95 lbs 1 Muscle Snatch @ 115 lbs 1 Power Snatch @ 65 lbs 1 Power Snatch @ 75 lbs 1 Power Snatch @ 95 lbs 1 Power Snatch @ 105 lbs 1 Power Snatch @ 115 lbs 1 Squat Snatch @ 65 lbs 1 Squat Snatch @ 75 lbs 1 Squat Snatch @ 75 lbs 1 Squat Snatch @ 115 lbs 1 Squat Snatch @ 115 lbs Evening: 1.5 mi Dog Walk 10 Scap Pulls 10 Pull Ups 10 Chin Ups 3 Back Squats @ 265 lbs 3 Back Squats @ 305 lbs 8 Back Squats @ 340 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs 10 Back Squats @ 190 lbs The snatches were tough @ 115#, I couldn't get any more. What was I thinking with more back squats?!? |
Re: Over 50 Crossfitters Sign In
1.86 mi dog walk
1.51 mi dog walk 50 Burpees (Yay! Burpees!!) 10 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 155 lbs 3 Bench Press @ 175 lbs 9 Bench Press @ 200 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs 10 Bench Press @ 110 lbs Did a lot of mobilization on my shoulder and neck! |
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