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Welcome into the group Helen! Glad to have you.
Patrick

Re: Over 50 Crossfitters Sign In
 

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

2-3-5-2-3-5-2-3 Ladder
Hexbar Deadlift 205#
Double Kettlebell Press 35# KBs
Supinated Grip Pull ups +10#

Echo Bike
For Time:
10 calories 0:38
20 calories 2:49
30 calories 5:53
20 calories 8:16
10 calories 9:52
Rest 1 minute between efforts.

1 strict ring muscle up
Deep squat hold
20 Flexbar Wrist Extensions
5 rounds

Welcome Helen!

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Helen!! Welcome Back!! Great Job on the Open!!

Great Job guys!!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
4,3,2,1 Pull Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
CrossFit Games Open 19.3 - Masters Scaled:
40 Single Arm Dumbbell Front Rack Walking Lunges, 20 lbs, 5 ft = 40 reps
50 Single Dumbbell Box Step Ups, 20 lbs, 20 in = 50 reps
50 Dumbbell Strict Press, 20 lbs = 50 reps
40 Bear Crawls, 5 ft = 32 reps

172 reps

[I]Scaled it like a boss! The Box step-ups were the choke point on this one! I could feel my shoulders on the bear crawls. I NEED to do more of these!![/I]

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

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Good job on the Open Work-Out everyone. Ya Bill the box step-ups where tuff!! If I had to do 50lb DB lunges I might have made 2-3!!

3.11.2019 Monday
WU: 2 Rounds
Bike 400M
15 Cradle-Rocks
10 WB
10 DB Press / HSPU

Bench Press 5 sets of 5
95-115. got 135lb 2x

WOD:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders / 60 SU

13:49 First time I did a WOD with 70lb KB. :D It was not as bad as I thought.
scaled it due to SU:confused:

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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 3 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

2 TGUs each arm 35, 44, 53, 62, 70#
5 rounds

A little stretching. Not much time tonight. Turkish Get Ups are my go to when time is limited.

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nice to have sort of reliable internet back!!!! and doubly nice to see familiar names still active still posting.

have had changes to life but now ( hopefully) able to turn focus back on myself a bit.

My box changed ownership..which led to a bit of an exodus ..traumatic to no longer be WODing with friends I have had for many years. Stayed first because they kept the midday group active and that is the only time I can get in ( 75min drive each way, and I cannot leave until my brother has been collected for his activities ) late afternoon does not fit well either. Really glad I stayed, new people, more members, enjoying the programming and loving that there is now a 2pm Saturday session which I attend and my brother has a personal one on one session ( he has intellectual and physical disabilities )he really enjoys being part of something based on ability rather than disability.

anyway the upshot is that although I sauntered into the box with a plan for 19.3 ( scaled and finish) I ended up RX and 88reps... really appreciated having been "encouraged" to be braver.

cheers

Helen

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Great Stuff Folks!!

Glad you were able to work out within the Box turmoil, Helen. We've lost our box, yet the base provides bumpers and gear for us CF diehards.

[B]At Base Globo:
WU:[/B]
.1111111 mi walk
500 m row
1 min on the JacobsLadder, 99 Flights
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
10 Leg swings on each leg in both directions
10 TRX Face Pulls
10 Air Squats
10 Frog Holds
10 Push Ups
5,3,1,1 Pull Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5K run

Ran 2.36 mi in 30.01

[I]I misread my 5K map. :ranting2: :shrug: But the run felt good and I think I would have broken 40 min if I had completed the rest. But, dang, it felt good! :run:[/I]

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3.12.2019 Tuesday

On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders / 80 SU for me.
35-40% of Max Ring Muscle-Ups or C2b Pull Ups / did 20 Sec hang holds.
Time remaining after each set is rest.

WOD:
"BeDTime"
5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx - 135/95
Not Scored

85Lb- only did 6 Hang Power Cleans. Good workout.

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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

2-3-5-2-3-5-2-3 Ladder
Double Kettlebell Front Squat 35, 44, 53#
Double Kettlebell Press 35, 35, 44#
Ab Wheel Roll Outs

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

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

Good luck on 19.4 everyone!

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3.15.2019

19.4 55+ RX
Official CrossFit Open 19.4

For Total Time:
3 Rounds:
10 Power Snatches (65/45)
12 Bar Facing Burpees

- Rest 3 Min -

3 Rounds:
10 Bar Chesr to Bar PU
12 Bar Facing Burpees
12 Minute Time Cap, Including the 3 minute rest

75 7:05 tie-breaker. Should have done better, but I have not done any pull-ups for about 2 months.... one of my strengths. Good to get 9 in though....