Re: Over 50 Crossfitters Sign In
 

Looks like you've been busy Bill! Good work!

Yesterday
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20#
2. 3 finger (RPTC): 5 sets of 3-6-9
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
10 sets of 10 band pull aparts
Deep Squat Holds
balance training

Today 5/13/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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

3 sets of:
Trapbar Deadlift 205# x 8 reps
60 seconds
KB Press 35# x 8 reps
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: Over 50 Crossfitters Sign In
 

Thanks Tim! I needed to keep busy to keep centered! Great WODs!!

1.11 mi dog walk
2.24 mi dog walk
2.92 mi dog walk (had to help an elderly neighbor along the way!)
50 Burpees (Yay! Burpees!)
129 Push Ups (43, 43, 43)
10 Scap Pulls
10 Pull ups
7 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Re: Over 50 Crossfitters Sign In
 

Saturday
5/15/21
Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasn’t in the cards.

Today
5/16/21
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Bulgarian split squats x 5 each leg (Supported) DB 40#
60 seconds
Barbell Floor Press x 5 reps 115, 115, 135, 135, 135#
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24 kg)
5 rounds + 7 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: Over 50 Crossfitters Sign In
 

At Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 108 feet
10 leg swings on each leg in both directions
10 single leg hops on each leg
10 Penguin Clap jumps
10 High tap Jumps
50+ SUs
DU Attempts (Got 6)
143 Push Ups (50, 40, 30, 20,3)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)
Burgner Warm Up
Hang Squat Snatch : 1-1-1-1-1-1 :
1 Hang Squat Snatch @ 45 lbs
1 Hang Squat Snatch @ 65 lbs
1 Hang Squat Snatch @ 75 lbs
1 Hang Squat Snatch @ 85 lbs
0 Hang Squat Snatches @ 95 lbs
1 Hang Squat Snatch @ 85 lbs

Evening:
1.51 mi Dog Walk
10 Scap Pulls
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Goblet Squats
5 Back Squats @ 190 lbs
5 Back Squats @ 220 lbs
15 Back Squats @ 250 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Re: Over 50 Crossfitters Sign In
 

At Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 108 feet
10 leg swings on each leg in both directions
10 single leg hops on each leg
10 Penguin Clap jumps
10 High tap Jumps
143 Push Ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)

3 rounds of:
20 Front Squats, 135 lbs
7 Strict Pull-ups

3 mins 56 secs

EVENING:
3.11 mi Dog walk

10 Scap Pulls
12 Pull Ups
9 Chin Ups

5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
15 Bench Press @ 165 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Re: Over 50 Crossfitters Sign In
 

Bill-20 front squats @ 135 for 3 rounds must have been tough!

Yesterday
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Today 5/20/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Trapbar Deadlift 225#
Unstable KB Military Press 70#
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:03

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

Re: Over 50 Crossfitters Sign In
 

Tim, I was hobbling around the office all afternoon! :)

Great stuff with that grip workout!!

1.52 mi dog walk

Evening:
1.95 mi dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 225 lbs
1 Pull Up
5 Deadlifts @ 260 lbs
1 Pull Up
10 Deadlifts @ 290 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up

Re: Over 50 Crossfitters Sign In
 

1.63 walk (up Accelerator Runway)
10 Pull Ups

Evening:
1.51 mi dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
9 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
 

Accelerator Runway? That sounds interesting.

Saturday
5/22/21
Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white.

Today
5/23/21
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Goblet squats x 4 reps 60# DB + 20# vest
60 seconds
Dips x 4 reps
60 seconds
TRX Inverted Rows x 4 reps +35#
60 seconds

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:06
10 calories 9:39
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Re: Over 50 Crossfitters Sign In
 

Tim, It's a hill with about a 100 foot rise over .25 mi. [url]https://www.mapmyfitness.com/workout/5780366776[/url] The Army tested short take offs and landings during WWII. Nice WODs! I was thinking of trying TRX face pulls.

At Base Globo:
.2222222 mi walk
.5555556 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 108 feet
10 leg swings on each leg in both directions
10 single leg hops on each leg
10 Penguin Clap jumps
10 High tap Jumps
50+ SUs
DU Attempts (got 2 :( )
143 Push Ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
Push Jerk : 3-3-3-3-3 :
3 Push Jerks @ 45 lbs
3 Push Jerks @ 65 lbs
3 Push Jerks @ 85 lbs
3 Push Jerks @ 95 lbs
3 Push Jerks @ 115 lbs
3 Push Jerks @ 135 lbs

Focused on form on this one!