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Yesterday
Bouldered at Rock Mill with Jeff. All the problems seemed hard. They either were or it was me. :confused:

Today 11/24/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
Strict Neutral Grip Pull ups x 5 reps 0, 10#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 1 reps each arm 62#
30 seconds rest

100 single arm kettlebell swings 44#

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

Shinbox Progressions'
30/30 hang from rings for 5 minutes.

Re: Over 50 Crossfitters Sign In
 

Great work Tim! 100 KBS, wow!

[B]23 Nov:
[/B]
1.14 mi Dogwalk
34 Burpees (Yay! Burpees!!)
5 Pull Ups
10 1.5 KBS
Shoulder Press 5-5-12-10-10-10-10-10 :
70 lbs (5), 80 lbs (5), 95 lbs (12), 55 lbs (10), 55 lbs (10), 55 lbs (10), 55 lbs (10), and 55 lbs (10)

[B]25 Nov:
WU:[/B]
1 mi run
10 Alternating Single Leg Jumps
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
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
5 Jump onto 10# plates

[B]WOD:[/B]
Hang Squat Clean : 1-1-1-1-1-1-1-1-1-1 :
45 lbs (1), 65 lbs (1), 75 lbs (1), 95 lbs (1), 115 lbs (1), 125 lbs (1), 135 lbs (1), 140 lbs (1), 145 lbs (0), 135 lbs (0), and 135 lbs (1)

[I]The 135# seemed SO easy! I was bummed that I couldn't go higher that 140# and more upset that the 2nd 135# was a fail![/I]

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

Re: Over 50 Crossfitters Sign In
 

You too Bill! Keep plugging ahead.

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.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
One armed KB Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds rest
Neutral Grip Pull Ups x 3 - 30, 25, 20, 15, 10#
30 seconds rest

B.
10 Calories
10 Kettlebell Swings
10 Push ups
5 rounds
9:28

Shin box progressions
30/30 hang from rings for 5 minutes.

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I'm try Tim!! Got Thanksgiving and my son's wedding within the next two weeks!! Way to go!

[B]WU:[/B]
500 m row
10 Alternating Single Leg Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
4 rounds of:
Run, 400 m
Handstand Hold, 1 min

20:04

[I]Can't believe I ran this slow!! The holds were hard!! I could feel my arms after this one![/I]

[B]Evening:[/B]
1.14 mi dog walk
3 Pull Ups
10 1.5 Pood KBS
3 Back Squats @ 185 lbs
3 Back Squats @ 210 lbs
10 Back Squats @ 235 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs

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[B]WOD:[/B]
1 mi run
1 min on Jacobs Ladder (120 flights)
10 Alternating Single Leg Jumps
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 Chin Ups
34 Burpees (Yay! Burpees!!)
10 24" Alternating leg step ups
10 TRX Face Pulls

[B]WOD:[/B]
50 L-sit Pull ups

7:15

[I]These hurt my shoulder and palms![/I]

[B]Evening:[/B]
1.14 mi dogwalk
10 1.5 Pood KBS
3 Bench Press, 135 lbs
3 Bench Press, 155 lbs
10 Bench Press, 170 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered and Climbed at Shaker Rocks with Kent and Matt. Sent a nice V7. Collaborated with another older climber. We both sent. Fun.

Today 11/28/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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
3 rounds

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Trapbar Deadlift @ 225#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

30/30 hang from rings for 5 minutes.

Happy Thanksgiving!

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*

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

5 sets of:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1
5 rounds

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 6 Neutral Grip Inverted Rows
3. 6 DB Goblet Squats 40#
4. 5 Ring Dips
5. 5 Ab Wheel Roll Outs
6. 1 15’ Rope Ascent
5 rounds

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Happy Thanksgiving! Great stuff Tim!

.99 mi dog walk

1.14 mi dog walk

10 Pull ups

10 1.5 Pood KBS

3 Deadlifts, 195 lbs
3 Deadlifts, 225 lbs
10 Deadlifts, 255 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs

[I]The 140#'s were easy. which felt good![/I]

Re: Over 50 Crossfitters Sign In
 

[B]30 Nov:[/B]
1.14 mi dogwalk

34 Burpees (Yay! Burpees!!)

3 Shoulder Press, 75 lbs
3 Shoulder Press, 90 lbs
10 Shoulder Press, 100 lbs
10 Shoulder Press, 55 lbs
10 Shoulder Press, 55 lbs
10 Shoulder Press, 55 lbs
10 Shoulder Press, 55 lbs
10 Shoulder Press, 55 lbs

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Jeff and Beth. Good to see Beth again.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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
3 rounds

2 Turkish Get Ups (one each arm) 44, 53, 62, 70, 70#
1 Trapbar Deadlift @ 225#
5 rounds

3-1-2 Armor Complex 35# KBs
3 kb cleans
1 kb press
2 kb front squats
Every 45 seconds for 10 minutes.
14 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.