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Great wok Tim on those TGUs & Quick & Dead! Watch your back!
500m 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 50+ SUs DU Attempts (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 TRX Face Pulls WOD: Burpee Broad Jump, 50 m 45 Alternating Jumping Lunges Run, 400 m 7 min 59 sec Evening: 1.54 mi dog walk 10 Scap Pulls 11 Pull Ups 7 Chin Ups 3 Back Squats @ 210 lbs 3 Back Squats @ 240 lbs 14 Back Squats @ 270 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 Base Globo:
.22222222 mi walk .55555555 mi run .22222222 mi walk 1 min on Jacobs Ladder, 118 ft. ~.3 mi walk to track 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high jumps 10 Pike Push ups 10 Scap Pulls 10 Chin Ups 27 Squat work 50 Burpees (Yay! Burpees!!) 10 box jumps 10 Scap Pulls WOD: Angie: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats 14:30 Almost 5 minutes faster than my last attempt in 2018! Got the pullups done in under 6 min., which helped! Doing ~40 pushups a day helped as well! Evening: 1.54 mi dog walk 10 Scap Pulls 11 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 3 Bench Press @ 145 lbs 3 Bench Press @ 165 lbs 14 Bench Press @ 185 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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Great job on Angie Bill! I haven't done that one in years.
7/21/21 Climbed at Rock Mill with Kent and Ryan. 3 new blues. I have some work to do. Today 7/22/21 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 3 sets of: Trap Bar Deadlift x 8 reps 185# 60 seconds KB Press x 8 reps 35s 60 seconds Neutral Grip Pull Ups x 8 reps 60 seconds Echo Bike 15 calories Farmer’s Walk + Waiter’s Walk 53/35 Alt rounds 156’ 4 rounds 9:40 Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# |
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Thanks Tim! It had been a while for me as well! Nice work on that WOD!!
1.06 mi run 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high jumps 10 Pike Push ups 27 Squat work 10 Scap Pulls 11 Pull ups 6 Chin Ups 10 box jumps WOD: 2008 CrossFit Games - Deadlifts and Burpees (Yay! Burpees!!) 5 rounds of: 5 Deadlifts, 275 lbs 10 Burpees (Yay! Burpees!!) 14:55 This was tough! I did most of the DLs one at a time and spent more time resetting the plates! Did this a little faster than about 3 years ago. This time, I was able to finish it. Evening: 1.77 mi Dog walk |
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Nice job on the Games workout Bill! I may have done that one in the past. Less weight on the deadlift though.
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 2 sets of: KB Windmills x 5 reps each side 35# 30 Minuite EMOM Kettlebell Swings x 10 reps 53# 1 15’ Rope Ascent 10 Push Ups 5 Goblet Squats 53# 20 double unders 6 Ab Wheel Roll Outs 5 rounds Hip Flexor Stretch 2 sets of 15 Reverse Hypers 140# Elbow Flossing |
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Thanks Tim! The last time I tried it, I only did 3 rounds! Great work on that EMOM!
1.52 mi Dog walk 50 Burpees (Yay! Burpees!!) 40 Push Ups 10 Pike Push Ups 15 Scap Pulls 11 Pull Ups 6 Chin ups 10 1.5 Pood KBS 3 Shoulder Press @ 85 lbs 3 Shoulder Press @ 100 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 I wanted to get 8, but I m happy I got at least 7! |
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50 Burpees (Yay! Burpees!!)
40 Push Ups 10 Pike Push Ups 15 Scap Pulls 11 Pull Ups 6 Chin ups 10 1.5 Pood KBS 3 Deadlifts @ 245 lbs 3 Deadlifts @ 285 lbs 1 Deadlift @ 320 lbs 10 Deadlifts @ 175 lbs 10 Deadlifts @ 175 lbs 10 Deadlifts @ 175 lbs 10 Deadlifts @ 175 lbs 10 Deadlifts @ 175 lbs 1.77 mi Dog walk |
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7/24/21
Climbed at Rock Mill with Kent. No new sends. Today 7/25/21 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 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 2-3-5-2-3-5-2-3 Front Squats 65, 95, 115# Dip 0, 10, 20# TRX Inverted Rows +50# Rogue Echo Bike 10 calories :33 20 calories 2:45 30 calories 5:45 20 calories 8:04 10 calories 9:37 1 minute rest between efforts Banded Hip Stretches 4 sets of 15 Reverse Hypers 140# |
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At Base Globo:
.222222 mi Walk 500 m row .222222 mi walk 1 min on Jacobs Ladder, 115 feet 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high Tap jumps 50 Push Ups 10 Pike Push ups 10 Scap Pulls 10 Chin Ups 27 Squat work 50 Burpees (Yay! Burpees!!) 10 Scap Pulls WOD: Helen: 3 rounds of: Run, 400 m 21 Kettlebell Swings, 1.5 pood 12 Pull-ups 14:42 14 sec slower than my last attempt in May 2016, but I'll take it! Evening: 10 Scap Pulls 10 Pull ups 5 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats Back Squat : 5-5-5-5-5 : 10 Back Squats @ 45 lbs 5 Back Squats @ 135 lbs 5 Back Squats @ 225 lbs 5 Back Squats @ 245 lbs 5 Back Squats @ 285 lbs 5 Back Squats @ 315 lbs 1,24 mi Dog Walk |
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Helen used to be one of my favorite WODs. Nice Job!
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, 2 each arm/35, 44, 53, 62, 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 62# 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 two rounds I did 4 muscle ups on the 30 sec. Banded Hip Stretches Psoas Release w/kettlebell 2 sets of 15 Reverse Hypers 90# Lower back is still acting up. Felt pretty good this morning. Hopefully it will continue. |
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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# 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 5 sets of: 10 split stance RDLs (5/leg) 53, 53, 62, 62, 70# 30 seconds Kneeling Half KB Press x 5 reps each arm 35# 30 seconds Neutral Grip Pull Ups x 5 reps +10# 30 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree 2-53# KBs 5 rounds 8:48 Banded Hip Stretches 3 sets of 15 Reverse Hypers 90# Back is feeling better. I will focus on single leg training for a while to give the spine a rest. |
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28 July 21:
@ Hotel: .53 mi run 50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups WOD: Dumbbell Thruster, 100 lbs (50# 10 Reps Wall Walk 10 Reps 3 min 3 sec This was tough! 30 July: 500 m row 10 single leg jumps on each leg 10 Penguin Clap Jumps 10 high Tap jumps 50 Push Ups 10 Pike Push ups 10 Scap Pulls 10 Pull Ups 5 Chin Ups 27 Squat work 50 Burpees (Yay! Burpees!!) 10 20" Box Jumps 10 TRX Face Pulls WOD: Run, 550 yd @ 3:16 Deadlift : 5-5-5 : 5 Deadlifts @ 275 lbs 5 Deadlifts @ 295 lbs 5 Deadlifts @ 300 lbs Evening: 1.97 Dog Walk 10 Scap Pulls 10 Pull Ups 5 Chin Ups 5 Shoulder Press @ 95 lbs 3 Shoulder Press @ 105 lbs 4 Shoulder Press @ 120 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 Glad ypur back is feeling better Tim! Great work!! |
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Good stuff Bill!
Yesterday Climbed at Rock Mill with Kent. 2 new blues. Today 7/30/21 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 Kettlebell Swings x 10 reps 53# 1 15’ Rope Ascent 12 Push Ups 6 alt clean to squats (3/side) 44# 25 double unders 6 Ab Wheel Roll Outs 5 rounds Hip Flexor Stretch 2 sets of 15 Reverse Hypers 140# Elbow Flossing |
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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 3 sets of: DB Bulgarian split squat x 8 reps each leg 2 25# DB 60 seconds BB Bench Press x 8 reps 95, 105, 115# 60 seconds Inverted Rows x 8 reps 60 seconds Rogue Echo Bike 2 miles for time 4:56, 73 Calories, Avg. 65 RPM Banded Hip Stretches 3 sets of 15 Reverse Hypers 90# 3 x 20 Flexbar Wrist Extensions |
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Keep it up Tim!!
1.93 Dog Walk 16 Scap Pulls 11 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 225 lbs 3 Back Squats @ 255 lbs 13 Back Squats @ 285 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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50 Burpees (Yay! Burpees!!)
40 Push Ups 10 Pike Push ups 16 Scap Pulls 11 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 5 Bench Press @ 155 lbs 3 Bench Press @ 175 lbs 11 Bench Press @ 195 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 1.93 Dog Walk |
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.5 mi 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 Push Ups 10 Pike Push ups 8 Scap Pulls 10 Pull Ups 5 Chin Ups 27 Squat work 50 Burpees (Yay! Burpees!!) WOD: Row, 600 m 90 Jumping Pull-ups Back Rack Barbell Carry, 135 lbs, 36 ft Back Rack Barbell Carry, 135 lbs, 36 ft Back Rack Barbell Carry, 135 lbs, 36 ft 12 min 27 sec It took me 3 or 4 times to clean the 135 lbs. Evening: 1.92 mi Dog Walk 10 Scap Pulls 10 Pull Ups 8 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 265 lbs 3 Deadlifts @ 300 lbs 1 Deadlift @ 335 lbs 8 Deadlifts @ 178 lbs 8 Deadlifts @ 178 lbs 8 Deadlifts @ 178 lbs 8 Deadlifts @ 178 lbs 8 Deadlifts @ 178 lbs Lifting 335 wasn;t as bad a I thought it would be. |
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1.98 mi dog walk
50 Burpees (Yay! Burpees!!) 40 Pushups 15 Pike Pushups 10 Scap Pulls 10 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats 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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You've been busy Bill! Awesome work. I love the back rack carries.
8/1-8/3 New River trip with Jason. Great trip. Weather was excellent for August. We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were S’more Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a 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 5 kettlebell Swings 0-1 88# 1-2 5 kettlebell Swings 1-2 Rest 2-3 10 push ups 10 push ups Rest 5-6 5 rounds Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 90# |
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Thanks Tim! Have to keep up with you!! ;) I was going to do walking lunges, by my knees weren't up for it. Awesome work!
1.52 mi dog walk 50 Burpees (Yay! Burpees!!) 40 Pushups 10 Pike Pushups 13 Scap Pulls 12 Pull Ups 7 Chin Ups 10 1.5 Pood KBS 5 Deadlifts @ 140 lbs 5 Deadlifts @ 175 lbs 5 Deadlifts @ 210 lbs 10 Deadlifts @ 175 lbs 10 Deadlifts @ 175 lbs 10 Deadlifts @ 175 lbs |
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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 |
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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 |
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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 |
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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 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# |
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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 |
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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 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# |
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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 |
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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 |
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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 |
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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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1.02 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 13 Pull Ups 7 Chin ups 30 Dead Bugs 50 Burpees (Yay! Burpees!!) Isabel: 30 Snatches, 95 lbs 7 min 23 sec 58 sec slower than my last attempt in Feb 2020... :( EVENING: 1.52 mi Dog Walk 10 Scap Pulls 13 Pull Ups 7 Chin ups 10 1.5 Pood KBS 5 Deadlifts @ 235 lbs 5 Deadlifts @ 270 lbs 5 Deadlifts @ 302.5 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs |
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.55 mi Dog Walk
10 Scap Pulls 13 Pull Ups 7 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 3 Back Squats @ 215 lbs 3 Back Squats @ 245 lbs 15 Back Squats @ 275 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 |
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Yesterday
Bouldered at Rock Mill with Kent. I sent the white I have been working on. Today (8/18/21) 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, 2 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 1 ring muscle up 1 ring muscle up Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
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At Base Globo:
.2222222 mi walk .5555555 mi run .2222222 mi walk 1 min on Jacobs Ladder, 112 feet 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 14 Pull Ups 7 Chin ups 30 Dead Bugs 50 Burpees (Yay! Burpees!!) Split Jerk : 5-5-3-3-3-1-1-1-1 : 5 Split Jerks @ 45 lbs 5 Split Jerks @ 65 lbs 3 Split Jerks @ 75 lbs 3 Split Jerks @ 85 lbs 3 Split Jerks @ 95 lbs 1 Split Jerk @ 105 lbs 1 Split Jerk @ 115 lbs 1 Split Jerk @ 125 lbs 1 Split Jerk @ 135 lbs EVENING: 1.49 mi dog walk 11 Pull Ups 7 Chin ups 10 1.5 Pood KBS 3 Bench Press @ 150 lbs 3 Bench Press @ 170 lbs 11 Bench Press @ 190 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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That's a busy day yesterday Bill!
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 3 sets of: Goblet Squat x 8 reps 60# DB 60 seconds Half Kneeling KB Press x 8 reps each arm 35# 60 seconds TRX Inverted Row x 8 reps 60 seconds Rogue Echo Bike 10 sets of 10 calories with 1 minute rest between 30, 31, 32, 31, 31, 31, 33, 31, 32, 32 seconds Total time including rests 14:28 Felt tough. Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
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Tim, It was!! ;)
1.03 mi run 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps Du Practice 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 12 Pull Ups 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: 20:00 AMRAP: 2 Rope Climbs, 12 ft 20 Pistols (scaled) 10 Double Unders 30 Single Unders 4 rounds + 2 Rope Climbs + 11 Pistols = 261 reps It felt good to do rope climbs, but they were tough!! I used the Spanish Wrap. Evening: 1.15 mi Dog Walk 12 Pull Ups 7 Chin ups 10 1.5 Pood KBS 3 Deadlifts @ 250 lbs 3 Deadlifts @ 285 lbs 1 Deadlift @ 325 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs I was glad I was able to pull 325#. Unfortunately, I wasn't able to do another... |
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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 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 A few Hip Stretches A few Candlesticks |
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1.05 mi run
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 12 Pull Ups 6 Chin ups 40 Dead Bugs 10 Burpees (Yay! Burpees!!) AMReps in 10 mins: 3 Burpee Box Jump Overs, 24 in (Yay! Burpees!!) 3 Deadlifts, 225 lbs 6 Burpee Box Jump Overs, 24 in (Yay! Burpees!!) 6 Deadlifts, 225 lbs 9 Burpee Box Jump Overs, 24 in (Yay! Burpees!!) 7 Deadlifts, 225 lbs 3 rounds & 16 reps, 34 Reps I thought I could do more. (I knew today was going to be DLs!) Cashout: 22 Burpees (Yay! Burpees!!) EVENING: 1.49 mi Dog Walk 12 Pull Ups 5 Chin ups 10 1.5 Pood KBS 3 Shoulder Press @ 90 lbs 3 Shoulder Press @ 105 lbs 5 Shoulder Press @ 115 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
Bill, that AMRAP sounds brutal! Full day.
Yesterday Climbed at Rock Mill. No new problems. Repeated several blue and orange. Today (8/22/21) 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 2-3-5-2-3-5-2-3 Trap Bar Deadlift 185, 205, 225# One Arm Floor Press 53, 62, 70# Neutral Grip Pull Up 10, 20, 30# Rogue Echo Bike x 10 calories Sandbag Carry 50# (around house, through garage, around shed, in shed) Pull Up Bar Pull Over x 1 rep 5 rounds 11:59 Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: Over 50 Crossfitters Sign In
Tim, It most definitely was! Great job on that Echo Bike, Sang bag carry, Pull over!! :O
10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 40 Pushups 27 Squat workout 10 Scap Pulls 12 Pull Ups 3 Chin ups (:O ) 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 10 Pike push ups 2 rounds of: Row, 500 m Run, 400 m 30 GHD Sit-ups 18 mins 8 secs Evening: 1.51 mi dog walk |
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