Re: Over 50 Crossfitters Sign In
 

Nice job on the Back Squats!

Yesterday
3 problems
5 kb windmills each arm 35#, 44, 44#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -30#

Worked in:
10 sets of 5 banded push ups
deep squat holds

Today 1/28/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 Deadlifts x 3 reps 4 sets w/ 205# & 4 w/225#
30 seconds rest
KB Press x 3 reps four sets w/35 and four w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
51 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Re: Over 50 Crossfitters Sign In
 

Thanks! Great Work Tim!

1.52 mi. Dog walk
10 Scap Pulls
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
7 Shoulder Press @ 125 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-You inspired me to try some back squats. Kept it light though.

Saturday 1/30/21
Bouldered at Rock Mill with Kent.

Today 1/31/21
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

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
10 Pronators

2-3-5-2-3-5-2-3
Back Squats 95, 115, 135#
One-Armed KB Floor Press 62# 62# 70#
TRX Inverted Row +50# sandbag

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Tim, I hear ya! I hurt my self doing back squats that I turned Black in blue in places no man wants to turn black and blue! :D Be careful! Nice work.

1.52 mi Dog walk (in the slush!)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 280 lbs
3 Deadlifts @ 320 lbs
5 Deadlifts @ 355 lbs (A 5 rep max!!)
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

Re: Over 50 Crossfitters Sign In
 

1 Feb:

At Base Globo:
WU:
.22222 mi walk
500 m row
.22222 mi walk
1 min on Jacobs Ladder, 108 feet
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 )
10 Scap Pulls
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
27 Assisted Squat warmup

WOD:
2 rounds of:
Run, 800 m
30 Pull-ups
40 Push-ups
50 Air Squats

25:27

First time I ran a mile this year. I did 5 sets of 10 Pull ups to get the 60 total!

Evening:
1.52 mi Dog walk (In the snowfall)

2 Feb:

At Base Globo:

.22222 mi walk
.55555 mi run
.22222 mi walk
1 min on Jacobs Ladder, 110 feet
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 )
10 Scap Pulls
11 Pull ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
27 Assisted Squat warmup

Overhead Squat : 3-3-3-3-3 :
10 Overhead Squats @ 45 lbs
3 Overhead Squats @ 65 lbs
3 Overhead Squats @ 85 lbs
3 Overhead Squats @ 95 lbs
2 Overhead Squats @ 115 lbs
3 Overhead Squats @ 115 lbs
3 Overhead Squats @ 125 lbs
3 Overhead Squats @ 135 lbs

Evening:

1.52Mi dog walk

10 Scap pulls
11 Pull ups
10 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 135 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 180 lbs
5 Back Squats @ 215 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs

Re: Over 50 Crossfitters Sign In
 

Looks like you're been busy Bill!

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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: Over 50 Crossfitters Sign In
 

I'm trying, Tim! Great KBS & push up work.

1.86 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
11 Pull ups
10 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Re: Over 50 Crossfitters Sign In
 

Me too Bill. Got to keep moving.

Yesterday
3 problems
5 kb windmills each arm 35#, 44, 44#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": s5ets of 3-6-9 +15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Today 2/4/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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

4 sets of:
Trapbar Deadlifts x 6 reps 205#
30 seconds rest
KB Press x 6 reps 35#
30 seconds rest
Neutral Grip Pull Ups x 6 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Double unders x 15
5 rounds
8:20

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Re: Over 50 Crossfitters Sign In
 

Awesome work Tim!!

1.86 mi dog Walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 150 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 225 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

I LOVE deload week!!

Re: Over 50 Crossfitters Sign In
 

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs