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Thanks guys for the MU encouragement! There's a lot of me to get up there! :rofl: Great work on those WODs!!

[B]WU:[/B]
1 mi 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 Pushups
10 Pullups
10 Burpees (Yay!Burpees!!)

[B]WOD:[/B]
Back squats 3-3-3-3
45#(3)-135#(3)-225#(3)-275#(3)-315#(3)
Thrusters 3-3-3-3
45#(3)-65#(3)-95#(3)-115#(3)-135#(3)
L-sit holds
14 seconds
13 seconds
15 seconds
14 seconds

[I]My shoulder took the Thrusters well, but I could feel my right on the L-Sits. [/I]

[B]Evening:[/B]
1.14mi dog walk with a twenty pound ruck.

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Huh guys, such an impressive workouts. Good work!!
I have summer holiday, some time off the gym also, spending time with the family...
We have such an amazing summer this year, for several weeks sun and temperature wich i dont remember that has been for so long period at one time. Up to +32°C (90F) been latley...but today a short wisit to the gym...
19 July:
Db shrugs:
15reps: 12.5kg,15kg,17.5kg,20kg db's
C2row:
10min - 2319m
Californian press:
15reps:
Barbell,30kg,40kg,50kg.
Db Clean
5reps:
15kg,20kg,25kg db's

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Jan, great priorities!! It seems to be as hot in your neck of the woods as it is in ours! Nice work!

[B]WU:[/B]
800 m 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 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Scaled Erin
3 RFT:
15 25# DB Split Cleans
21 Pullups

9:18

[I]This was not easy, even though I scaled it. The DB Split Cleans were something I had to work on my coordination.[/I]

[B]Evening:[/B]
1.14 mi dog walk with a twenty pound ruck.

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Fri 20 July
Some streching
Assault Bike
10min
Some mobility

Wod:
Pullups (paralell "hammer" grip) -> C2row 500m:
5reps -> 2:09
7reps -> 2:04
8reps -> 1:55

Assault bike 5min

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Thursday (7/19/18)
Climbed at Hinckley with Ken and Kevin. 18 laps on crack area.

Yesterday (7/21/18)
Bouldered at Rock Mill with Jeff. Good session.

Today...
Warm Up
5 rounds of Cindy with 4 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 6 reps each leg 145#
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps
B.
Five rounds for time of:
20 Kettlebell Swings 53#
0.25 mile Air-Dyne
10:48

1 strict ring muscle up
20 Flexbar Wrist Extensions
2 yoga poses (focusing on hip)
5 rounds

A few additional stretches.

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Still short "holidayworkouts" #lessisbetterthannothing#
Sun 22 July
Rubberband shoulder mobility.
Situps:
10,20,40,20,25,25reps
Black rubberband one arm tricep pushdowns
-10,10,15 reps alternating nonstop from hand to hand
-20,15,15 reps
-15,8reps
-12,12,8reps
-10,10reps

Mon 23 July
Rubberband shoulder mob +some steching
Thruster -> Hanging leg raise
10reps (no weight just raised arms) - 10reps
15/12kg db - 10reps (one db holding from ends)
15/12 kg Db's - 10reps
15/12kg Db's - 10reps
15/12kg Db's - 10reps

Pullups (regular underhand grip)
EMOM 3reps
- 10min
Some streching

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jan Hedman;1271828]Still short "holidayworkouts" #lessisbetterthannothing#[/QUOTE] Agreed Jan!!!

Awesome stuff, guys!!

[B]At Base Globo:
WU:[/B]
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay!! Burpees!!)

[B]WOD:[/B]

Run 15,000 m

2:21:02

[I]This is the longest WOD I've EVER done! The course was basically two laps around the area I work in. It included a 200+foot hill. I was more interested in seeing if I could go the distance, rather than try and set any speed records. (For that, I'd need to channel my inner Patrick!)
This was a redoing of a lot of the courses I did way back in the 80's and early 90's. I definitely felt this one.[/I]

[B]Evening:[/B]
.93 mi dog walk with a twenty pound ruck

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 45 seconds
Kettlebell Front Squats x 5 reps 2 35# KBs
Rest 45 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
25 double unders
5 rounds

Yoga poses
20 Flexbar Wrist Extensions
5 rounds

Bill-You know that's almost 10 miles, right? A true gut check. Good Job!

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[QUOTE=Tim Babcock;1271839]Bill-You know that's almost 10 miles, right? A true gut check. Good Job![/QUOTE] Yeah Tim, it was a REAL gut check! My gut (and legs) were feeling it!! I hadn't done that distance, or anything close in a LONG TIME!

Great job on that AMRAP!!

[B]WU:[/B]
400 m 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 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
10 Rounds:
1 minute:
25 Air squats
Max reps 95# Clean & Jerks
2 minutes rest
2,2,3,4,4,4,3,3,4,4

33 reps

[I]The Squats took around 30 seconds. I used 95# to protect my shoulder. If I did the C&J's as singles, I couldn't get more than 2 or 3 reps. If I hung into the bar, getting 4 was easy. At least my shoulder felt good.[/I]

[B]Evening:[/B]
1.14mi dog walk with a twenty pound ruck.

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[B]WU:[/B]
1 mi run [I](I didn't feel that bad during the run!)[/I]
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 Pushups
5 Pullups
10 Burpees (Yay! Burpees!!)
2 135# SDLHP s

[B]WOD:[/B
15-12-9 reps:
95#SDLHP
C2B Pullups

7:37

[I]This was rough! I could only do about 2 to 4 SDLHPs in a row. While I could do the 135's, my form wasn't the best and I could feel my shoulder! I also could feel my shoulders on the C2Bs. Not a bad WOD, but a tough one![/I]

[B]Evening:[/B]
1.14 mi dog walk with a twenty pound ruck.