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Re: Over 50 Crossfitters Sign In
Yesterday
Climbed at Hinckley with friends. Very busy. I still got quite a bit done. Today 9/8/19 Achieve Fitness Day 2 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators A. Plyo Push Up 3 x 5 reps B. Strict Neutral Grip Pull up x 5 reps 4 rounds +10# B. Hollow Hold with Plate Pullover x 9 3 rounds 10# C.2DB Alternating Incline Bench x 8 reps 4 rounds 40# DBs C. Single Arm 1 DB Bench Supported Reverse Flye x 8 reps 3 rounds 10# D. Single Arm KB Push Press x 6 reps ea 44# D. Standing Anti-Rotation Press x 10 reps ea red band 3 rounds E. 2DB “Shoulder Burnout” - Perform 10 2DB front raises, 10 lateral raises, and 10 overhead presses - 3 sets w/60 seconds rest between 10# DBs Finisher Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 48 calories |
Re: Over 50 Crossfitters Sign In
9/9/19
Achieve Fitness Day 3 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 A. Box Jump 4 x 5 reps B. BB Squat 4 x 8 reps 95, 105, 115, 125# B. Seated Wall Slide 4 x 8 reps C. 2KB Romanian Deadlift 3 x 8 reps 70, 88, 106# C. Stability Ball Glute Bridge 3 x 20 reps D. 2DB Step Up 3 x 8 reps ea 50# D. Side Plank w/DB Reach Through 10# E. “Glute Trio” 10 2.5 Goblet Squats, 10 Low Hold RDLs, 10 Weighted Glute Bridges 3 sets with 60 seconds rest. |
Re: Over 50 Crossfitters Sign In
Great Stuff Tim!!
[B]WU:[/B] 800 m run 10 single leg jumps on each leg 10 Penguin Clap jumps 50+ SUs DU Attempts (Got 12!!) 10 Leg swings on each leg in both directions 10 air Squats 10 Frog Holds 10 Push ups 10 Scap Pulls 10 Pull Ups 33 Burpees (Yay! Burpees!!) 10 TRX face Pulls 10 Piloff Press on each side 10 10# GopherStrength Face Pulls [B]WOD:[/B] Back Squat : 1-1-1-1-1 : 45 lbs (5), 135 lbs (1), 225 lbs (1), 275 lbs (1), 295 lbs (1), and 300 lbs (1) [I]Squats weren't as low as I'd liked to have been.[/I] [B]Evening:[/B] 1.32 mi Dog walk with 25# Ruck |
Re: Over 50 Crossfitters Sign In
Achieve Fitness Day 4
Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 pronators MB Double Clutch Floor Slam 3 x 5 A. Neutral Grip Inverted Row x 8 reps A. Single Leg Push-up x 20 reps 4 rounds B. Pull-up 4 x 8 reps B. Seated L-Sit Leg Raise 3 x AMAP C. 2DB Lateral Raise 3 x 10 reps C. Standing Single Arm Band Row 3 x 10 reps ea D. Speed Skaters 5 x 30 secs w/30 seconds rest Thanks Bill. Great back squat! |
Re: Over 50 Crossfitters Sign In
Thanks Tim! Keep up the great work you are doing!
[B]WU:[/B] 500 m Row 10 single leg jumps on each leg 10 Penguin Clap jumps 50+ SUs DU Attempts (Got 4!!) 10 Leg swings on each leg in both directions 5 45# OHS 10 air Squats 10 Frog Holds 10 Push ups 10 Scap Pulls 10 Pull Ups 34 Burpees (Yay! Burpees!!) 10 TRX face Pulls [B]WOD:[/B] Nancy: 5 RFT: 400 m run 15 95# OHS 23 min [I]About a little over 2 Minutes slower than my last attempt about 3 years ago. It was hot and my toe started bleeding during the WOD. [/I] [B]Evening:[/B] .54 mi dog walk with a 25# Ruck [I]Until my dog suffered a seizure about 1/2 way out! :yikes: Fortunately, a nice young man helped us and got my wife to drive and pick us up. by the time she got to us, our dog was ready to go and wanting to continue the walk!! :rofl:[/I] |
Re: Over 50 Crossfitters Sign In
[B]13 Sept:
WU:[/B] 400 m run 10 single leg jumps on each leg 10 Penguin Clap jumps 50+ SUs DU Attempts (Got 4!!) 10 Leg swings on each leg in both directions 10 air Squats 10 Frog Holds 10 Push ups 10 Scap Pulls 10 Pull Ups 34 Burpees (Yay! Burpees!!) 10 TRX face Pulls [B]WOD:[/B] Deadlift : 5-5-3-3-3-1-1-1-1 : 185 lbs (5), 205 lbs (5), 225 lbs (3), 275 lbs (3), 305 lbs (3), 315 lbs (1), 335 lbs (1), 345 lbs (1), and 355 lbs (0) [I]I was using unmixed grip and nothing else. It went till I tried 355. I should have tried 350#. Then it was off to Singapore for the better part of a week. It was a LONG trip! I mostly ran about a mile each day, did jump rope work and 34 Burpees! (Yay! Burpees!!)[/I] [B]23 Sept: WU:[/B] 1 mi run 10 single leg jumps on each leg 10 Penguin Clap jumps 50+ SUs DU Attempts (Got 5!!) 10 Leg swings on each leg in both directions 10 air Squats 10 Frog Holds 10 Push ups 10 Scap Pulls 10 Pull Ups 34 Burpees (Yay! Burpees!!) 10 TRX face Pulls [B]WOD:[/B] Shoulder Press : 3-3-3-3-3-3-3 : 45 lbs (3), 55 lbs (3), 65 lbs (3), 75 lbs (3), 95 lbs (3), 105 lbs (3), 115 lbs (3), and 120 lbs (3) [I]These went well! It was great being back in the box.[/I] [B]Evening:[/B] 1.14 mi Dog walk |
Re: Over 50 Crossfitters Sign In
[B]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 Frog Holds 10 Push ups 10 Scap Pulls 10 Pull Ups 34 Burpees (Yay! Burpees!!) 10 TRX face Pulls [B]WOD:[/B] 50-40 reps of: GHD Sit-up Wall Ball, 14 lbs, 10 ft [I]I felt my lower right back on the GHD sit ups![/I] [B]Evening:[/B] 1.14 mi Dogwalk |
Re: Over 50 Crossfitters Sign In
Warm Up
Crocodile Breathing Off Knees Quadruped Neck Nods* 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat* 5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53# Strict Neutral Grip Pull ups x 5 reps 0, 10, 20# Arm Bar x 3 reps each arm 35, 44, 53# Shoulder Mobilization Routine -20 band pull aparts -10 band dislocates -Cable Face Pulls x 10 reps 35# 10 Pronators 2-3-5-2-3-5-2-3 Trapbar Deadlift 195, 210, 225# Double Kettlebell Press 35s, 35, 44s Double Kettlebell Front Squat 35s, 35s, 44s Pronated Strict Pull Up 10, 20, 30# B. Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 47 calories 2 ring muscle ups 20 Flexbar Wrist Extensions 3 rounds |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered at Rock Mill. September 29, 2019 Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 Turkish Get Ups x 2 reps ea 5 rounds 35, 44, 53, 62, 70# 10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Swing 53# 10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Goblet Squat 35# 10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Push-Up 29:34 |
Re: Over 50 Crossfitters Sign In
9/30/19
Warm Up Crocodile Breathing Off Knees Quadruped Neck Nods 90/90 Hip Switch Foot Elevated SL Glute Bridge Open Half Kneeling Ankle Mob Heel Sit Quadruped T-Spine Overhead Reach on Roller Off Knees Quadruped Rock to Squat 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 A. 5 sets of: Trapbar Deadlift x 1 rep 225# 30 seconds rest Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 62# 30 seconds rest Neutral Grip Inverted Rows x 6 reps 30 seconds rest Ab Wheel Roll Outs x 6 reps 30 seconds rest B. Rogue Echo Bike x 15 calories Double Unders x 20 reps 5 rounds 10:01 Shin Box Progressions |
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