Re: Over 50 Crossfitters Sign In
 

Nice WOD Jan! Especially those end cap rows!

[B]WU:[/B]
1mi 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 Frog holds
10 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
10 Anti press on each side
Burgner warmup

[B]WOD:[/B]
Hang Snatch:
3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3) PR! :pepper:-105#(0)-75#(3)

[I]I could feel my shoulder on this one

[/I][B]Evening:[/B]
1 mi dogwalk
100 blue band pull a parts

Re: Over 50 Crossfitters Sign In
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Hex-Bar Deadlift x 5 reps 205#
30-60 seconds
Inverted Rows x 6 reps
30-60 seconds
Ab Roll Outs x 10 reps
30-60 seconds
5 rounds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Double Kettlebell Presses 35# KBs
10 Push-Ups
20 Kettlebell Swings 53#
4 rounds

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

Re: Over 50 Crossfitters Sign In
 

3.26.2018 Monday

Deadlift
10-8-6-4-2 worked to 265lb
Back Squat
10-8-6-4-2 worked to135lb
*Building up in load*
*Starting around 50% of your best for each lift*

WOD:
3 Rounds
90 Second Double Under Practice
15 Push Presses (95/65 lbs)
15 Back Squats (95/65 lbs)
400 Meter Run

19:58 95lb Push Press was tuff for me, row'd instead of run

3.27.2018 Tuesday
WU: Run 400M then 2 rounds
10 PVC Path-thrus
10 OVH Squats w/PVC
5 Burpees
7 Strict pull-ups

High Hang Squat Snatch
3reps x 3sets

Squat Snatch (Mid Thigh)
2reps x 3sets

Squat Snatch (Floor)
1rep x 5sets
worked 65-90lb

WOD:
45 Box Jump Overs (20")
15 Muscle Up Transitions
30 Dumbbell Box Overs (30/20#) (20")
12 Muscle Up Transitions
15 Burpee Dumbbell Box Overs (30/20#) (20")
9 Muscle Up Transitions

18:40 30lb DB made this tuff

Re: Over 50 Crossfitters Sign In
 

3.29.2018 Thursday
WU: 3 Rounds
Row 10 Cal
10 Push-ups
10 Ring Rows

4 x 8 Db Bench and Db Row

4 Sets of 8-12 reps of each
DB Bench Press @ 30lb
DB Row @ 40lb

WOD:
AMRAP

16 minute emom
Min 1 Bike 15/12 Cal
Min 2 12/10 Burpee Pull Ups
Min 3 12 D Ball Cleans 90/60
Min 4 (3) Rope Climbs

Got 102 reps. Was only able to do 1 Rope climb each round :mad:

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Norm.

Today
A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
10:43
Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6 reps each leg 50# sandbag
Rest 30-60 seconds
Barbell Glute Bridges x 8 reps 80#
Rest 30-60 seconds
Side Plank x 45 seconds each side
Rest 30-60 seconds

1 strict ring muscle up (last one w/8# medicine ball)
10 pronators each arm
deep squats stretch w/15# plate
5 rounds

Re: Over 50 Crossfitters Sign In
 

Good Work Gents, Tim- nice work on the MU, weighted even!!

3.30.2018 Friday
WU: Row 400M then 2 rounds
10 Situps
10 Lunges
10 airsquats

5 x 3 Deadlift
build to a heavy 3-rep Deadlift
worked 185 to 275lb. didnt think I'd hit that weight today :pepper:

WOD:
3 Rounds:
40 Weighted Ab-Mat Sit-Ups (10lb iron plate)
30 (steps) Overhead Walking Lunges (45/25#) (Plate) 35lb for me
20 Burpee to Plate

19:46

Re: Over 50 Crossfitters Sign In
 

Bouldered with Jeff, Norm, and others at Rock Mill. Fun.

Later this evening...
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
You must cover 2 miles. If you don't make 2 miles you've failed the test.
No running. Walking only.
Weight vest - 10kg for men, 6kg for women. I didn't use any extra weight.
No holding the rails of the treadmill.
My heart rate topped out at 157 bpm. Speed was 4 mph.
I need to do this more often.

Thanks Patrick! JT used to call my muscle ups my superpower. He said we all have one.

Re: Over 50 Crossfitters Sign In
 

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Hex-bqr Deadlift x 1 225#
Rest 45 seconds
Ring Rows x 6 reps
Rest 45 seconds
Ab Wheel Roll Out x 10 reps
Rest 45 seconds

B.
Round one: 20 swings + 20 Push-ups w/each kettlebell 35, 44, 53, 62#
Round two: 15 swings + 15 Push-ups w/each kettlebell 35, 44, 53, 62#
Round three: 10 swings + 10 Push-ups w/each kettlebell 35, 44, 53, 62#
Round four: 5 swings + 5 Push-ups w/each kettlebell 35, 44, 53, 62#
200 swings + 200 push-ups total
26:15

Deep squat stretch w/15# plate
20 Flexbar Wrist Extensions
3 rounds

Re: Over 50 Crossfitters Sign In
 

Good Work Gents, Tim- nice work on the MU, weighted even!!

3.30.2018 Friday
WU: Row 400M then 2 rounds
10 Situps
10 Lunges
10 airsquats

5 x 3 Deadlift
build to a heavy 3-rep Deadlift
worked 185 to 275lb. didnt think I'd hit that weight today :pepper:

WOD:
3 Rounds:
40 Weighted Ab-Mat Sit-Ups (10lb iron plate)
30 (steps) Overhead Walking Lunges (45/25#) (Plate) 35lb for me
20 Burpee to Plate

19:46

Re: Over 50 Crossfitters Sign In
 

Good work men.
Hell of a Kb swing and pushups you did Tim - i think i'm going to try a similar..

Tue 27 March

Easy swimming 500m
Some strech and watermassages at therapy pool afterwards

Sat 31 March

I was at a StreetWorkout course, 2hour session where we learned skills for muscleups, pullups, pushup variations,handstand learning, pistolsquats etc
Fun.

Sun 1 April

Pullover and press (holding one Kb with both hands)
8kg Kb: 20,15reps
16kg: 10,10reps
Kb swing:
8kg: 15,15reps
16kg 15,15reps
Muscle up practise -swing with rubberband
5,5,5reps
One arm row with Kb
32kg (ca70lbs) : 10,10,10,10,10reps
Floor press with KB's
24kg: 10,10reps
Kb swing
24kg: 12,12,12,12,12reps
Some strech and planking to finish.

Parick, your 10,8,6,4,2 deadlift reminded my deadlift program i used to do few years back. My goal was to do 5sets of 10reps with 140kg on
stiff leg/romanian deadlifts.
For example if you use 225lbs on the bar, do the first workout those 10,8,6,4,2 reps with 225lbs, next workout 10,10,8,6,4, next workout 10,10,10,8,6, next workout 10,10,10,10,8, and finally next workout 10,10,10,10,10reps. Then for next workout add weight some 20-25lbs and start again from 10,8,6,4,2 reps...
If you know your level right, and start from a good weight you can build to a record breaking 5sets of 10reps on 5 workout's time, or start slightly lighter and do two periods to build to your goal weight's 5sets of 10reps.
Worked very well for me, in the deadlifts and dumbell bench presses.