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Tim, That's a warmup I came up with myself based on some warmups I've seen online and stuff I felt I needed work on. I'll modify it if the WOD has running in it or pull ups or push ups.
1.5 mi Dog walk 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 45 lbs 5 Shoulder Press @ 55 lbs 5 Shoulder Press @ 75 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs 10 Shoulder Press @ 55 lbs |
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Thanks for the clarification Bill. I may borrow a few of your ideas. :)
Saturday 6/12/21 Bouldered at Rock Mill with Kent. One new orange. Many repeats. Today 6/13/21 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: Trapbar Deadlift x 3 reps 205# 30 seconds Dips x 3 reps 30 seconds Offset hands Pull up x 3 reps (alt. arms each round) 30 seconds rest Rogue Echo Bike * 15 ROUNDS: * Sprint :30 / Rest :30 70-75 rpm * 137 calories, 3.50 miles Banded Hip Stretches 4 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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Tim, Be my guest! ;)
1 mi run 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 20 Burpees (Yay! Burpees!!) 10 20" Box Jumps 10 TRX face pulls with shoulder rolls WOD: Grettel: 10 rounds of: 3 Clean & Jerks, 135 lbs 3 Burpees (Yay! Burpees!!) Over Bars 23:36 About 11:39 slower than I did in January, BUT, I went Rx! Evening: 1.51 mi Dog Walk |
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Nice job on Grettel 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 3, 3, 2, 2, 1 each arm/31, 41, 51, 61, 71# I used a barbell today. 71# was starting to feel heavy. I may try 100# by the end of the summer. We'll see how things go. 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 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
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Thanks Tim! Nice WOD. Awesome work on those candlesticks!
At the Base Globo: .222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 117 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 11 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps WOD: Tabata Back Squat, 95 lbs = 28,25,24,23,15,14,13,6 Rest 1 min Tabata L-Sit = 20,20,20,20,15,14,15,15 Rest 1 min Tabata Ring Row = 18,16,14,14,13,12,12,11 Rest 1 min Tabata Row Calorie =40 437 reps = 148 + 139 + 110 + 40 Evening: 2.05 mi Dog walk 10 Scap Pulls 11 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 195 lbs 5 Back Squats @ 220 lbs 15 Back Squats @ 250 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
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At the Base Globo:
.222222 mi walk .555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 120 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 6 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 10 TRX Face Pulls Deadlift : 5-3-3-1-1-1 : 10 Deadlifts @ 135 lbs 5 Deadlifts @ 185 lbs 5 Deadlifts @ 205 lbs 5 Deadlifts @ 225 lbs 3 Deadlifts @ 275 lbs 1 Deadlift @ 295 lbs 1 Deadlift @ 300 lbs 1 Deadlift @ 305 lbs 1 Deadlift @ 315 lbs I was SO glad I was able to do 315 after my failure of two weeks ago! 1.52mi Dog walk 10 Scap Pulls 12 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 130 lbs 5 Bench Press @ 150 lbs 10 Bench Press @ 170 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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6/16/21
Climbed at Hinckley with Rick and Kenny. Conditions were very good for summer. I even got up “When You Dance.” It was good to see Rick and Kenny. 6/17/21 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# KB Windmills x 5reps each side 35, 44, 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 Back Squat 115, 135, 155# KB Floor Press 53, 62, 70# TRX Inverted Row +50 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:15 Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands A few cartwheels in the yard 12 Hanging Hip Touches, Alternating Arms |
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Great work Tim!!
500 m row 10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 10 Pushups 10 Scap Pulls 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 10 TRX Face Pulls 20:00 AMRAP: 10 Chest-to-bar Pull-ups 15 Push-ups 20 Pistol Progressions 400 m run after every 3rd Round 6 rounds = 270 reps 1.48mi Dog walk 10 Scap Pulls 13 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 225 lbs 5 Deadlifts @ 260 lbs 6 Deadlifts @ 295 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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Bill-I really like that AMRAP.
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: 6 ea Toe Touch Squat to Stand: 8 30 Minuite EMOM 8 calories Rogue Echo Bike 1 15’ Rope Ascent 4 dips 10 kettlebell swings 62# 15 double unders 6 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stand 12 Hanging Hip Touches, Alternating Arms |
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Tim, it was tough, you HAD to keep moving!!
1.28mi Dog walk 10 Scap Pulls 13 Pull Ups 6 Close grip Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 80 lbs 5 Shoulder Press @ 90 lbs 10 Shoulder Press @ 100 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs |
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Saturday 6/19/21
Bouldered at Rock Mill with Kent and Keith. 2 blues and 2 oranges. Close on an additional orange and a white problem. Today 6/20/21 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 Trapbar Deadlift 225# KB Press 35# KBs Neutral Grip Pull Ups 10, 20, 30# Rogue Echo Bike 10 rounds 60 seconds work/60 seconds rest 155 calories, 4.25 miles, 65-70 rpm Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
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.5 mi run
10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 10 Pushups 10 Scap Pulls 12 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 Back Squats @ 135 lbs 5 Back Squats @ 165 lbs 3 Back Squats @ 185 lbs 3 Back Squats @ 205 lbs 3 Back Squats @ 225 lbs 1 Back Squat @ 275 lbs 1 Back Squat @ 295 lbs 1 Back Squat @ 305 lbs My knee felt bad in the run and kept on feeling bad in the back squats. Evening: .91 mi Dog walk |
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Watch that knee Bill!
6/22/21 Bouldered at Rock Mill with Kent. Sent one new blue, two new oranges, and two new whites. 6/23/21 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 Turkish Get Ups 3, 3, 2, 2, 1 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 muscle up 4-5 1 muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# Worked in the Standing Long Jump Assessment (Dan John) 6'8" |
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I am Tim!!
.51 mi run 10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 10 Pike Pushups 10 Scap Pulls 12 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 10 TRX Face Pulls WOD: J.T.: 21-15-9 reps of: Strict Wall Facing Handstand Push-up Jumping Ring Dip Negative Push-up 5:25 Evening: 3.22 mi dog walk 10 Scap Pulls 13 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 140 lbs 3 Bench Press @ 160 lbs 15 Bench Press @ 180 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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1 mi walk
10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 10 Pike Pushups 10 Scap Pulls 12 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 10 TRX Face Pulls 21-15-9 reps of: Push Press, 95 lbs Jumping Chest-to-bar Pull-up 9:50 Evening: 1.52 mi dog walk 10 Scap Pulls 10 Pull ups 5 Chin ups 10 1.5 Pood KBS 3 Deadlifts @ 245 lbs 3 Deadlifts @ 280 lbs 6 Deadlifts @ 315 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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Saturday 6/24/21
Climbed at Kelley’s Island with Norm, Robert, Nahomi, and Ben. Did a little bouldering and several top ropes. Exploring the possibility of climbing at Kelley’s. Short top ropes on a vertical quarry cliff. Very hot but fun. Today 6/25/21 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 Back Squat 115, 135, 155 Dips 0, 10, 20# Off Set Pull Ups +0# Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.) 4 rounds 9:23 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
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Great work, Tim especially on the Farmer's Walks!
1.62 mi Dog walk 50 Burpees (Yay! Burpees!!) 40 Push ups 10 Pike Push ups 12 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 3 Shoulder Press @ 85 lbs 3 Shoulder Press @ 95 lbs 7 Shoulder Press @ 110 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs |
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Thanks Bill. My traps were sore the next day. That was a bump up in weight.
Saturday 6/26/21 Bouldered at Rock Mill with Kent. One new blue and one new orange. Orange problem was hard. I spent 30 minutes working it out. Satisfying send. Today 6/27/21 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 35, 44, 53# Strict Pronated Grip Pull ups x 5 reps 0, 10, 20# Thoracic Bridges x 10 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 x 3 reps 225#-4 sets/245#-4 sets 30 seconds KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44# 30 seconds TRX Rows x 3 reps +50# 30 seconds Rogue Echo Bike 10 calories :32 20 calories 2:41 30 calories 5:40 20 calories 7:54 10 calories 9:26 Might be a PR 1 minute rest between efforts Banded Hip Stretches 5 ring muscle ups 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands 10 Hanging Hip Touches, Alternating Arms |
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Looks Like great work Tim!! Especially on the Echo Bike!
1.09 mi walk 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 3 :/) 10 Pike Pushups 10 Scap Pulls 11 Pull Ups 6 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20 in Box Jumps 10 TRX Face Pulls "AMReps in 12 mins: 1 Jumping Ring Muscle-up @ 1 rep 5 Medicine Ball Cleans, 14 lbs @ 5 reps 2 Jumping Ring Muscle-ups @ 2 reps 10 Medicine Ball Cleans, 14 lbs @ 10 reps 3 Jumping Ring Muscle-ups @ 3 reps 15 Medicine Ball Cleans, 14 lbs @ 15 reps Evening: 1.52 mi Dog walk 11 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 3 Back Squats @ 205 lbs 3 Back Squats @ 235 lbs 13 Back Squats @ 265 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs Using a lot of knee supports, which are helping my knee! |
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1.07 mi walk
10 leg swings on each leg in both directions 10 Penguin Clap Jumps 10 single leg jumps on each leg 10 High tap Jumps 10 Pike Pushups 10 Scap Pulls 11 Pull Ups 6 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20 in Box Jumps Deadlift : 3-3-3-3-3-3-3 : 3 Deadlifts @ 135 lbs 3 Deadlifts @ 185 lbs 3 Deadlifts @ 225 lbs 3 Deadlifts @ 225 lbs 3 Deadlifts @ 275 lbs 3 Deadlifts @ 305 lbs 3 Deadlifts @ 275 lbs My knee felt wonky doing the 305#, so I figured discretion was the better part of valor. Evening: 1.53 mi Dog walk 12 Pull Ups 6 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 5 Back Squats @ 220 lbs 3 Back Squats @ 250 lbs 15 Back Squats @ 280 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
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Great job on the deadlifts and squats Bill. Impressive numbers.
6/29/21 Climbed at Rock Mill with Norm and Kent. One new blue and one new orange. Solid problems. Today 6/30/21 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: Back Squat X 5 reps 115, 125, 135, 145, 155# 30 seconds Banded DB Bench Press x 5 reps 40s w/1” band 30 seconds Sloper Campus Lap x 2 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:15 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
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Thanks Tim! I'd like bigger numbers, but, I GOT to watch my knee! Great work on the back squats and bench as well!!
At Base Globo: 1 mi walk 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 Push Ups 10 Pike Pushups 10 Scap Pulls 13 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) Hang Power Snatch : 1-1-1-1-1-1-1-1-1-1 : 1 Hang Power Snatch @ 45 lbs 1 Hang Power Snatch @ 50 lbs 1 Hang Power Snatch @ 55 lbs 1 Hang Power Snatch @ 60 lbs 1 Hang Power Snatch @ 65 lbs 1 Hang Power Snatch @ 70 lbs 1 Hang Power Snatch @ 75 lbs 1 Hang Power Snatch @ 80 lbs 1 Hang Power Snatch @ 85 lbs 1 Hang Power Snatch @ 90 lbs 1 Hang Power Snatch @ 95 lbs 0 Hang Power Snatches @ 100 lbs I did better than I did a few months ago! Evening: 1.52 mi dog walk 10 Scap pulls 13 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 150 lbs 3 Bench Press @ 170 lbs 12 Bench Press @ 190 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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Definitely watch that knee Bill. I haven't back squatted in recent history. The last month or so I've started again. Nothing crazy but it feels good to be able to do it again. I saw on StrongFirst that someone my age and weight should be able to back squat 155 for 5 reps. Doesn't mean you're strong but at least you're not weak. I'm happy with that.
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 8 kettlebell Swings 0-1 88# 1-2 8 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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Tim, I'm trying! That 5 rep back squat seems to be a good plan! (That's the reason I've been doing 40 pushups a day. I read a UK study which said that men who could do 40 Pushups tended to outlive those who couldn't!)
At the Base Globo: 1 mi walk 1 min on Jacobs Ladder, 110 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 Push Ups 10 Pike Pushups 10 Scap Pulls 14 Pull Ups 10 Chin Ups 50 Burpees (Yay! Burpees!!) 42 Row Calories 42 Alternating Dumbbell Hang Snatches, 50 lbs 11:18 Doing the dumbbell hang Snatches weren't that bad, as long as I kept my form. I had to finish early due to the gym being closed for cleaning. Evening: 1.52 mi dog walk 10 Scap Pulls 14 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 260 lbs 3 Deadlifts @ 295 lbs 1 Deadlift @ 330 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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2 July:
1.15 mi walk 1.36 mi walk 100 Burpees (Yay! Burpees!!) ~15 min 40 push ups 10 Pike push ups 5 July : 1.34 mi walk 10 Scap Pulss 10 Pull Ups 6 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 90 lbs 3 Shoulder Press @ 100 lbs 6 Shoulder Press @ 115 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 6 July: 1.52 mi dog walk 10 Scap Pulls 13 Pull Ups 10 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 120 lbs 5 Back Squats @ 150 lbs 5 Back Squats @ 180 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
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.51mi dog walk
50 Burpees (Yay! Burpees!!) 40 push ups 10 Pike push ups 10 Scap Pulls 10 Pull Ups 6 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 80 lbs 5 Bench Press @ 100 lbs 5 Bench Press @ 120 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs 10 Bench Press @ 100 lbs |
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1.5 mi Dog walk
50 Burpees (Yay! Burpees!!) 40 push ups 10 Pike push ups 10 Scap Pulls 12 Pull Ups 9 Chin ups 10 1.5 Pood KBS 5 Deadlifts @ 140 lbs 5 Deadlifts @ 175 lbs 5 Deadlifts @ 205 lbs 5 Deadlifts @ 210 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs |
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Took a week off to vacation in New Hampshire and Maine. We visited my dad in NH and then went to Bar Harbor and Acadia National Park. We did some hiking and took a Whale Watch tour. We saw several humpbacks. Pretty cool.
7/2/21 (before trip) Bouldered at Rock Mill with Kent and Ryan. 7/11/21 (after trip) Bouldered at Rock Mill. Two new blues. Today 7/12/21 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 35, 44, 53# 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 Back Squat 95, 115, 135# Floor Press 53, 62, 70# Neutral Grip Pull Up on Rings 0, 10, 20# Rogue Echo Bike x 10 calories Box Jumps x 10 reps 20” Push Ups x 10 reps 5 rounds 11:36 Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# A few Candlestick roll to stands |
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Tim, sounds like it was great! Awesome work!
At Base Globo: .22222222 mi walk .55555555 mi run .22222222 mi walk 1 min on Jacobs Ladder, 115 ft. 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 27 squat work 40 Push ups 10 Pike push ups 10 Scap Pulls 12 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 5 Shoulder Press @ 45 lbs 5 Shoulder Press @ 60 lbs 5 Shoulder Press @ 75 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs Evening: .86 mi Dog Walk |
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You too Bill! Looks like you got a lot done when I was gone.
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 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# |
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I've been trying Tim!!
At the box: 500 m row 10 Leg swings on each leg in both directions 10 Single Leg jumps on each leg 10 Penguin Clap Jumps 10 High tap jumps 27 squat work 40 Push ups 10 Pike push ups 10 Scap Pulls 11 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) WOD: 4 rounds of: Walking Lunge, 100 m Run, 300 m 16:29 When I hit the track, it started raining. So I finished the WOD, went back to the gym, took a shower, and when I headed out, it was a BEAUTIFUL day! Evening: Dog walk |
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At Base Globo:
.22222222 mi walk .55555555 mi run .22222222 mi walk 1 min on Jacobs Ladder, 115 ft. 10 Leg swings on each leg in both directions 10 Single Leg jumps on each leg 10 Penguin Clap Jumps 10 High tap jumps 27 squat work 40 Push ups 10 Pike push ups 10 Scap Pulls 12 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) 3 Dumbbell Clean & Jerks @ 70 lbs 3 Dumbbell Clean & Jerks @ 80 lbs 3 Dumbbell Clean & Jerks @ 90 lbs 3 Dumbbell Clean & Jerks @ 100 lbs 3 Dumbbell Clean & Jerks @ 110 lbs 1 Dumbbell Clean & Jerk @ 120 lbs Evening: 1.53 mi Dog Walk 10 Scap Pulls 11 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 135 lbs 5 Bench Press @ 155 lbs 15 Bench Press @ 175 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs 10 Bench Press @ 105 lbs |
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Tough WOD Bill! I bet your thighs were screaming!
7/14/21 Climbed at Rock Mill with Kent. Two new blues, two oranges, and one white. Today 7/15/21 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: Trapbar Deadlift x 3 reps 215# 30 seconds KB Press x 3 reps 35s 30 seconds TRX Row x 3 reps +50# 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:21 Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
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Tim, I'm hobbling around for the past few days!! :D
1.51 mi Dog walk 10 Scap Pulls 10 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 230 lbs 5 Deadlifts @ 265 lbs 6 Deadlifts @ 300 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 lbs 8 Deadlifts @ 175 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: 6 ea Toe Touch Squat to Stand: 8 3 sets of: KB Windmills x 5 reps each side 35, 44, 53# 30 Minuite EMOM Wall Balls x 8 reps 1 15’ Rope Ascent 4 dips Reverse Hyper x 10 reps 210# 15 double unders 6 rounds Banded Hip Stretches |
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1.01mi run
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 Atempts (got 10) 27 squat work 40 Push ups 10 Pike push ups 10 Scap Pulls 12 Pull Ups 9 Chin Ups 50 Burpees (Yay! Burpees!!) WOD: 10:00 AMRAP: 10 Wall Facing Handstand Push-ups max rep Row Calories after 20 Pulls 5 Rounds +10HSPUs + 15 pulls (55 cal, 291m) Evening: 1.51 mi Dog walk 10 Scap Pulls 10 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 80 lbs 5 Shoulder Press @ 95 lbs 8 Shoulder Press @ 105 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs 10 Shoulder Press @ 60 lbs |
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1.53 mi dog walk
10 Scap Pulls 10 Pull Ups 9 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 195 lbs 5 Back Squats @ 225 lbs 16 Back Squats @ 255 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs 10 Back Squats @ 150 lbs |
Re: Over 50 Crossfitters Sign In
Great back squats Bill!
7/17/21 Climbed at Shaker Rock with Kent and Ryan. Did a little leading, top roping, and bouldering. 3.5 hours. Fun. Today 7/18/21 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 35, 44, 53# 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 6 sets of: Back Squat x 4 reps 2 @ 95, 115, 135# 60 seconds DB Bench Press x 4 reps 60s 60 seconds Offset Grip Pull-up 60 seconds Rogue Echo Bike * 15 ROUNDS: * Sprint :30 / Rest :30 68-72 rpm * 130 calories, 3.41 miles Felt hard. Banded Hip Stretches 4 sets of 15 Reverse Hypers 210# A few Candlestick roll to stands |
Re: Over 50 Crossfitters Sign In
1.03mi run
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 Atempts (got 10) 27 squats work 40 Push ups 10 Pike push ups 10 Scap Pulls 10 Pull Ups 5 Chin Ups 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 10 TRX Face Pulls WOD: Hang Squat Clean : 3-3-3-3-3-3-3 : 3 Hang Squat Cleans @ 45 lbs 3 Hang Squat Cleans @ 65 lbs 3 Hang Squat Cleans @ 75 lbs 3 Hang Squat Cleans @ 95 lbs 3 Hang Squat Cleans @ 105 lbs 3 Hang Squat Cleans @ 115 lbs 2 Hang Squat Cleans @ 120 lbs The last few were hang power cleans. About the same as my last attempt in 2017. Evening: 1.65 mi Dog Walk |
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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 10 kettlebell Swings 0-1 70# 1-2 10 kettlebell Swings 1-2 Rest 2-3 1 ring muscle up 1 ring muscle up Rest 5-6 5 rounds On the last round I did 4 muscle ups on the 30 sec. Hip Flexor Stretches Psoas Release w/kettlebell 2 sets of 15 Reverse Hypers 140# Lower back is acting up. Workout was fine but the reverse hypers caused tenderness. |
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