Re: Over 50 Crossfitters Sign In
 

Condolences Bill for losting your friend.

Tue 26June - Cardio

Strech and some mobility

SkiErg
5min - 1053m
C2row
500m row - 1min rest, 10rounds
- 2:05min
- 1:58
- 2:02
- 1:59
- 2:08
- 2:08
- 1:53
- 2:10
- 2:03
- 2:01
Average time for hole 5000m was 2:03
Cooldown
Assault AirBike
10min (45kcal)
Good workout.

Re: Over 50 Crossfitters Sign In
 

Bill Best to you and your friend.....

6.25.2018 Monday today is 30 Yrs. with the MRS., I sometimes barely feel 30 yrs old..... until I finish a WOD> :rofl::D

WU: RUN 400M then 2 rounds
5 pull-ups
10 Sit-ups
10 Supermans
10 ring rows

5sets X 3reps Weighted Pull Up / 26lb KB
5sets X 5reps Single Arm Strict Press (DB) 25lb DB

WOD1:
For Time:
21-15-9
Power Clean (75/55#)
Pull-Ups (15-12-9)
Push-Press (75/55#)

12:00 short 9 reps.:ranting2:

WOD2:
3 Rounds:
Run 400m
20 GHD Sit-Ups
20 Hip Extensions
Sub ab mat sit ups for ghd or supermen for hip ex.

Stopped after 2nd round.... had enough.

Re: Over 50 Crossfitters Sign In
 

6.26.2018 Tuesday
WU: 2 Rounds
Row 200M
10 PVC Passthurs
10 Air squats

4 x 6 Unbroken Power Cleans / 75-135lb
4 Sets
6 UnBroken Power Cleans

1 x 50 50 Back Squats / 75lb 2 sets of 25
50 Back Squats (50% of best single)
Use a rack and complete it all in one set if possible. If not than as few sets as you can.

WOD:
For Time:
100/70 Cal. Assault Bike
30 Deadlifts (185/125#)
100 Cal row for me since all the bike where in use. 145lb on DL
11:29

Re: Over 50 Crossfitters Sign In
 

Sorry for your loss Bill.
Happy Anniversary Patrick!
I'm glad everyone is still plugging along.

Yesterday
I went Mountain biking with Rick and Kenny at Mohican State Park. They have really nice mountain bike trails. We did about 6 miles of pretty strenuous terrain. Lots of ups and downs. I definitely did some pushing up hills. My mountain bike skills are lacking. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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 40#
3 rounds

2-3-5-2-3-5-2-3
Single Leg Deadlift 50, 50, 50, 60, 60, 60, 80, 80# Used 2 DBs.
One-armed Kettlebell Press 35#
Supine Ring Rows
1 TGU each arm 35, 35, 44, 44, 53, 53, 62, 62#

Complete as many rounds and reps as possible in 10 minutes of:
6 Sandbag Thrusters 50#
9 Knees to Elbows
12 Kettlebell Swings 53#
4 rounds

1 ring muscle up
Banded Lateral Walk
20 Flexbar Wrist Extensions
Wall Groin Stretch
5 rounds

Re: Over 50 Crossfitters Sign In
 

Thanks Guys! It really means a lot!

Congrats to you and the Mrs. on you anniversary Patrick! My wife and I celebrated our 35th back in May! Good Times!!

[B]26 June:[/B]
1 mi Dog walk
10 Burpees (Yay! Burpees!!)
10, 9, 8, 7, 7 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squats:
5 Back Squats @ 110 lbs
5 Back Squats @ 140 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

[B]27 June:
WU:[/B]
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats

10 Pushups
10, 9, 8, 8, 7 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
Row, 2000 m
Run, 1 mi
Row, 2000 m

33:46

[I]The 2K rows took me 9:08 & 9:22 each and the rest was taken up by the run. (Man, I'm slow!!) I could feel it in my hammies from back to back squat days![/I]

Re: Over 50 Crossfitters Sign In
 

Nice wods folks !
Thu 28 June
C2row
10min - 2206m
Some strech and mob
Leg raise on Dip-rack -> Barbell row
10 -10/60kg (132lbs)
Three rounds for warmup
Rom Deads:
5/100kg
5/140kg (308#)
Then EMOM:
2/160kg (352#)
for 10minutes
Pullup
5,5,5,5reps
Easy Assault Bike
5min (26kcal)

Re: Over 50 Crossfitters Sign In
 

Jan, Nice job on those DLs!! Total Firebreather!!

[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10, 9, 9, 8, 7 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
OHS 1-1-1-1-1-1-1
45#(10)-65#(7)-75#(5)-95#(3)-115#(0)-115#(1)-120#(1)

[I]these were going well til about 115#. Then I started feeling it in my shoulder. It was time to bag it![/I]

[B]Evening:[/B]
1 mi dog walk
11 Pullups
10 1.5 Pood KBS
Deadlifts:
5 @ 125#
5 @ 160#
5 @ 190#

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Jeff. Another good session.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
Hip Mobility Drills
3 rounds

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10 reps 8, 8, 20#
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps 53, 62, 70#
Rest 45 seconds
Prone Plank Hold x 60 seconds 0, 0, 10#
Rest 45 seconds

B.
For time:
Air-Dyne 1 mile
immediately followed by…
10 rounds of:
6 Kettlebell Swings 53#
6 Goblet Squats 53#
14:56

C.
1 strict ring muscle up
Tumbling Routine
20 Flexbar Wrist Extensions
Couch Stretch 30 seconds
5 rounds

Re: Over 50 Crossfitters Sign In
 

Great stuff Tim!!

[B]WU:[/B]
500 m row
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!)

135# Power Clean

[B]WOD:[/B]
1/2 Hot Shots 19:
3 RFT:
30 Air Squats
19 Power Cleans, 95#
7 Strict Pullups
400 m run

24:58

[I]I could do 135#, but not for 6 rounds! During the 2nd set of Cleans, I could feel my shoulder. I slogged through the 3rd round and figured discretion was the better part of valor and I called it a day![/I]

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

Re: Over 50 Crossfitters Sign In
 

"Hot Shots 19" sounds like a brutal workout. I would have to scale big time for that one. Less rounds and maybe even kettlebell swings instead of power cleans. Great job Bill!

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral 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 40#
3 rounds

A.
Three sets of:
Deadlift x 8 reps 155#
Rest 45 seconds
Alternating Reverse Lunges x 20 steps 20, 30, 40#
Rest 45 seconds
Kettlebell Floor Press x 10 reps 53# KBs
Rest 45 seconds

B.
Every minute, on the minute, for 15 minutes:
1st minute – 10 Kettlebell Swings 53#
2nd minute – 25 Double Unders
3rd minute – 15 Push-Ups

Very hot today!