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Patrick-Looks like you've been busy. Congrats to your son.

Yesterday
Bouldered at Rock Mill with Jeff and Beth.

Today 5/20/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Double KB Front Squat 35, 35, 44# KBs
Strict Pull Ups 0, 10, 20#
Ring Dips

Rogue Echo Bike
10 X (60s work + 60s rest) @ 65 rpm
148 calories

Banded Hip Stretch
Deep Squat Hold
Groin Stretch

Re: Over 50 Crossfitters Sign In
 

Great work guys! Congrats on your son's graduation, Patrick!!

[B]WU:[/B]
1.06 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups (5, 5 subsets)
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadlift : 5-3-3-1-1-1 :
150 lbs (10), 200 lbs (10), 230 lbs (5), 240 lbs (3), 290 lbs (2), 320 lbs (1), 330 lbs (1), 350 lbs (f), and 330 lbs (1)


[I]I used the trap bar. It felt easy up to 330#. I just couldn't get the 350# higher than just off the ground.[/I]


[B]Evening:[/B]

1,6 mi dog walk

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Yesterday
Recovery Day!
Agile 8

Rice Bucket Routine

VooDoo Floss on Elbows

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -35#
3-6-9 seconds

Today 5/21/19
Agile 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 sets of:
Trapbar Deadlift x 5 reps
30-45 seconds rest
Inverted Neutral Grip Row x 8 reps
30-45 seconds rest
One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30-45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 63#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Double KB Front Squat 35#, 35#, 44#
Strict Chin Up 0. 10, 20#
Ring Dips

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
11:36

6 cartwheels (3 each side)

Pretty hot in the Shed this afternoon.

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Yesterday
Bouldered with Jeff and Beth at Rock Mill. Didn't send much but came close to some hard problems. Fun as usual.

Today 5/26/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Ladder 2-3-5-2-3-5-2-3
Posted Single-Leg Deadlift 35# KBs
Inverted Neutral Grip Row 10#, 20#, 20#
One-Armed KB Floor Press 53, 62, 70#

Rogue Echo Bike
10 X (60s work + 60s rest) @ 66 rpm
154 calories

Yoga Flow w/Mary
Child's Pose
Downward Dog
Warrior 1&2

Fun working out with Mary.

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5.17.2019

Strict Press from Split Jerk Receiving position
3 Sets of 5

Split Jerk
3 sets of 3
then build to a heavy single
135lb.

WOD:
21-15-9
Push Press (95/65)
Pull Ups
Box Jump Overs
Burpee over Bar
14:42 . 75lb on P.Press

5.21.2019
Strict Press
7 singles at 85% of your max or more
75lb

WOD:
"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Row or bike if raining
post number of pull up
Did Pushup instead of PU. Got 85.

5.22.2019
Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.
125lb

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
135lb fail @ 145lb

WOD:
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
9:18 . 75lb on Cleans.

5.23.2019- Today is my oldest kid B-Day, she is 29.......Seems I was just 29, but hey she made me a Grandpa this year!! :pepper:

Bench Press
4 Sets
heavy set of 5 reps
immediately into 12 push ups
105lb.... Push-up were REAL tuff!!

10 min emom
even Handstand walk practice
odd Gymnastic kip swings

WOD:
Alternate full rounds with a partner
3 rounds each
400m Run
15 k.b. swings
15 toes to bar
Partnered with a less skilled gal tonight, We had fun

5.27- Took the day off, no Murph for me this year.:confused:

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Yesterday 5/27/19
Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
5 Banded Archer Pulls (I'm taking up archery again after 25 years)
5 rounds

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -30#
3-6-9 seconds

Rice Bucket Routine

VooDoo Floss on Elbows


Today 5/28/19
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 30#
10 pronators
3 rounds

A.
3 sets of:
Double Kettlebell Front Squat x 8 reps 35# KBs
45 seconds rest
Ring Muscle Ups x 5 reps (done as singles)
45 seconds rest
Hip Extensions x 10 reps
45 seconds rest

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Felt a little easier this time.

6 cartwheels in the yard

Patrick-My daughter is 21 and I remember 21 as if it were yesterday. Time flies.

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Great WODs guys!!

[B]22 May:
WU:[/B]
1 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 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets)
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
Lunge, 100 ft
Wall Walk, 15 ft
Bear Crawl, 85 ft
50 Strict Pull-ups
50 Push-ups

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

[B]28 May:
WU:[/B]
1 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
2 rounds of
10 Band dislocates
followed by Cindy
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 18" Box Jumps
10 TRX face pulls

[B]WOD:[/B]
CrossFit Total : 810 lbs

1 Back Squat, 355 lbs
1 Shoulder Press , 135 lbs
1 Deadlift , 320 lbs

[I]I went up on the BS, but I wasn't happy with my form. I tried the DL with 335#, but just couldn't do it! :shrug:[/I]

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

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It seems the log is missing almost 3 months of entries. Bummer.

8/14/19
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

3 sets of:
A1 Kettlebell Swings x 10 reps 88#
A2 Banded Overhead Press x 5 reps 70#
A3 2KB Farmer Carry 53# KBs

3 sets of:
B1 KB Row x 6 reps 62#
B2 2DB 16 Reverse Lunge x 16 reps
B3 Lateral Raises x 15 reps


Finisher
Treadmill
Sprint 10 seconds, rest 50
8.0mph @ 12% incline

2 ring muscle ups
10 reverse wrist curls
deep squat hold
3 rounds

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Ya... and it was down for quite a few days also.....

8.12.2019 Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

115 F.Sq, 124 B.Sq

WOD:
"Hit and Run"
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

13:47 . 40lb DB