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Re: Over 50 Crossfitters Sign In
Yesterday
Climbed at Rock Mill with Kent. Got the orange I was working on the last time. Today 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 Kettlebell Swings x 12 reps 53# 1 15’ Rope Ascent 15 Push Ups 6 Goblet Squats 53# 25 double unders 6 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 90# Vaulting over Box Variations - I tried a few of these. The guy makes it look so easy, it’s not. Link [url]https://www.instagram.com/reel/CSJ-VPMHb4Y/?utm_medium=copy_link[/url] WFS |
Re: Over 50 Crossfitters Sign In
1.53 mi Dog Walk
50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups 13 Scap Pulls 10 Pull Ups 5 Chin Ups 10 1.5 Pood KBS 5 Shoulder Press @ 50 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 |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new blue. Today (8/8/21) 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 Windmill x 5 reps each arm 35# 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 Kickstand Deadlift (each leg) 145, 165, 185# Bridge bench press 115, 125, 135# Pull Up +10, 10, 20 Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:12 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
Re: Over 50 Crossfitters Sign In
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, 1 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 10 push ups 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: Over 50 Crossfitters Sign In
Yesterday
Bouldered with Kent and Ryan at Rock Mill. Two new blues and oranges. Today (8/12/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands 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 Windmill x 5 reps each arm 35, 45, 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 Alt Reverse Lunges 2 25# DBs (each leg) Half Kneeling KB Presses 35, 35, 45# TRX Inverted Row +50# Sandbag Rogue Echo Bike Tabata Protocol (20s Work + 10s Rest) x 8 Reps 51 calories Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
Re: Over 50 Crossfitters Sign In
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 Kettlebell Swings x 10 reps 62# 2 15’ Rope Ascents 15 Push Ups 5 Goblet Squats 60# DB 25 double unders 6 Ab Wheel Roll Outs 5 rounds Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: Over 50 Crossfitters Sign In
Great work Tim!
9 Aug: 50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups 30 Dead bugs .5 mi run 10 50# DB Bench on each arm 10 Aug: 50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups .5 mi run 10:00 AMRAP: 10 Dumbbell Hang Power Cleans, 50 lbs 10 Dumbbell Handle Push-ups 3 rounds + 10 Dumbbell Hang Power Cleans = 70 reps This was brutal! The 5 DB cleans were terrible! 13 Aug: 1.03 mi run 10 Leg swings on each leg in both directions 10 single leg jumps on each leg 10 Peguin Clap Jumps 10 High Tap Jumps 50+ SUs DU Attempts (Got none :/) 40 Pushups 10 Pike Pushups 27 Squat work 10 Scap Pulls 11 Pull Ups 5 Chin ups 30 Dead Bugs 50 Burpees (Yay! Burpees!!) 10 20" box Jumps Deadlift : 3-3-3-3-3-3-3 : 3 Deadlifts @ 135 lbs 3 Deadlifts @ 225 lbs 3 Deadlifts @ 255 lbs 3 Deadlifts @ 275 lbs 3 Deadlifts @ 295 lbs 3 Deadlifts @ 305 lbs 3 Deadlifts @ 315 lbs I tried to work at at least 80% of my I RM Evening: 1,53 mi Dog walk 10 Scap Pulls 11 Pull Ups 5 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 85 lbs 5 Shoulder Press @ 95 lbs 7 Shoulder Press @ 110 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 |
Re: Over 50 Crossfitters Sign In
1.48 mi Dog walk
10 Scap Pulls 12 Pull Ups 8 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 200 lbs 5 Back Squats @ 230 lbs 15 Back Squats @ 260 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs |
Re: Over 50 Crossfitters Sign In
You too Bill!
Yesterday Bouldered with Kent and Ryan at Rock Mill. One new orange. Today (8/15/21) WARM UPS Supine Breathing: 10 Heel Sit Neck Nods + Turns: 8 ea Monster Walks with 2 Mini-Bands 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 8 sets of: Trapbar Deadlift x 3 reps 185, 195, 205, 215# (2 sets each weight) 30 seconds Dips x 3 reps 30 seconds Pull Ups x 3 reps +20# 30 seconds Rogue Echo Bike x 15 calories Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.) 4 rounds 8:30 (last time was 9:23) Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# 3 x 20 Flexbar Wrist Extensions |
Re: Over 50 Crossfitters Sign In
1.57 mi Dog walk
50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups 16 Scap Pulls 13 Pull Ups 7 Chin ups 10 1.5 Pood KBS 5 Bench Press @ 135 lbs 5 Bench Press @ 155 lbs 5 Bench Press @ 160 lbs 10 Bench Press @ 180 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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