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Re: Over 50 Crossfitters Sign In
Bill-Your recent workout seems a bit more civilized, except maybe the GHD Sit-ups. :)
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 10 Turkish Get Ups @ 53# Quick and the Dead 0-1 8 kettlebell Swings 0-1 88# 1-2 8 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 3 sets of 15 Reverse Hypers 120# |
Re: Over 50 Crossfitters Sign In
Ha! Tim! They didn't feel too civilized! And you are right about the GHD sit ups!
1 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 7 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) WOD: Hang Power Clean & Push Jerk : 3-3-3-3-3-3-3 : 3 Hang Power Clean & Push Jerks @ 45 lbs 3 Hang Power Clean & Push Jerks @ 65 lbs 3 Hang Power Clean & Push Jerks @ 75 lbs 3 Hang Power Clean & Push Jerks @ 85 lbs 3 Hang Power Clean & Push Jerks @ 95 lbs 3 Hang Power Clean & Push Jerks @ 105 lbs 1 Hang Power Clean & Push Jerk @ 115 lbs 3 Hang Power Clean & Push Jerks @ 115 lbs Evening: 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet squats 5 Back Squats @ 230 lbs 3 Back Squats @ 260 lbs 15 Back Squats @ 287.5 lbs 15 Back Squats @ 290 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" |
Re: Over 50 Crossfitters Sign In
.222222 mi walk
.555555 mi run .222222 mi walk 1 min on Jacobs Ladder, 110 feet 10 Leg swings on leg in both directions 10 Single leg jumps on each leg 10 Penguin clap jumps 10 high tap jumps 50+SUs DU attempts, got 7 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!!) Evening: 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 7 Bench Press @ 160 lbs 3 Bench Press @ 180 lbs 10 Bench Press @ 200 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 1.48 mi Dog Walk |
Re: Over 50 Crossfitters Sign In
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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 4 sets of: Goblet Squat 60# DB x 6 reps Dips x 6 reps 60 seconds rest TRX Inverted Row x 6 reps +25# 60 seconds rest Rogue Echo Bike Reverse Tabata 30 calories 0.78 miles Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# A good workout but not much zip. Very hot and it was my first day of 27th year of teaching. Always tired after the first day. |
Re: Over 50 Crossfitters Sign In
Great work for a hot day, Tim!
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 14 Pull Ups 5 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 30 Toes-to-bars 40 Dumbbell Snatches, 25 lbs 50 Dumbbell Box Step Overs, 20 in 40 Dumbbell Snatches, 25 lbs 30 Toes-to-bars 22 mins 19 secs This was brutal! At least I did more than on my last attempt! Evening: 12 Pull Ups 7 Chin ups 10 1.5 Pood KBS 5 Deadlifts @ 270 lbs 3 Deadlifts @ 305 lbs 1 Deadlift @ 340 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs 8 Deadlifts @ 180 lbs I was SO glad to be able to pull 340#! |
Re: Over 50 Crossfitters Sign In
40 Pushups
10 Pike push ups 50 Burpees (Yay! Burpees!!) 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 5 Shoulder Press @ 95 lbs 3 Shoulder Press @ 110 lbs 1 Shoulder Press @ 125 lbs 1 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 I was frustrated I couldn't do more than one rep @ 125#. |
Re: Over 50 Crossfitters Sign In
Nice deadlift Bill!
Yesterday Climbed at Rock Mill. One new blue and one orange. Today (8/29/21) 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 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 6 sets of: Trap Bar Deadlift x 4 reps 225# 60 seconds One Arm Half Kneeling Press 35# x 4 reps 60 seconds Neutral Grip Pull Up +10# x 4 reps 60 seconds Rogue Echo Bike x 10 calories Farmer’s Walk around Shed + fire ring + tree (1-53# & 1-62# KB) 5 rounds 8:45 Banded Hip Stretches 5 ring muscle ups 3 sets of 15 Reverse Hypers 120# |
Re: Over 50 Crossfitters Sign In
Thanks Tim!!
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 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 13 Pull Ups 6 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) Push Press : 5-5-5-5-5 : 5 Push Press @ 45 lbs 5 Push Press @ 65 lbs 5 Push Press @ 85 lbs 5 Push Press @ 105 lbs 5 Push Press @ 115 lbs 1.52 mi Dog walk |
Re: Over 50 Crossfitters Sign In
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 10 Turkish Get Ups @ 62# Quick and the Dead 0-1 10 kettlebell Swings 0-1 88# 1-2 10 kettlebell Swings 1-2 Rest 2-3 3-4 4 dips 4-5 4 dips Rest 5-6 5 times through Worked in 5 sets of 20 Flexbar Wrist Extensions Banded Hip Stretches 3 sets of 15 Reverse Hypers 120# |
Re: Over 50 Crossfitters Sign In
400 m run
10 Leg swings on 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!) 40 Pushups 10 Pike push ups 27 Squat workout 10 Scap Pulls 11 Pull Ups 6 Chin ups 40 Dead Bugs 50 Burpees (Yay! Burpees!!) 10 Jumping Muscle-ups 100 Air Squats 10 Jumping Muscle-ups 100 Row Calories (1761 m) 12 min 55 Sec Evening: 10 Pull Ups 5 Chin ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squat 5 Back Squats @ 120 lbs 5 Back Squats @ 155 lbs 5 Back Squats @ 185 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs 10 Back Squats @ 155 lbs |
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