Re: Over 50 Crossfitters Sign In
 

Tim, That's a warmup I came up with myself based on some warmups I've seen online and stuff I felt I needed work on. I'll modify it if the WOD has running in it or pull ups or push ups.

1.5 mi Dog walk
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Re: Over 50 Crossfitters Sign In
 

Thanks for the clarification Bill. I may borrow a few of your ideas. :)

Saturday 6/12/21
Bouldered at Rock Mill with Kent. One new orange. Many repeats.

Today
6/13/21
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#
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 Deadlift x 3 reps 205#
30 seconds
Dips x 3 reps
30 seconds
Offset hands Pull up x 3 reps (alt. arms each round)
30 seconds rest

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 70-75 rpm
* 137 calories, 3.50 miles

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
1 Strict HSPU
10 Hanging Hip Touches, Alternating Arms

Re: Over 50 Crossfitters Sign In
 

Tim, Be my guest! ;)

1 mi run
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
50+ SUs
DU attempts (Got 6)
40 Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
20 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX face pulls with shoulder rolls

WOD:
Grettel:
10 rounds of:
3 Clean & Jerks, 135 lbs
3 Burpees (Yay! Burpees!!) Over Bars

23:36

About 11:39 slower than I did in January, BUT, I went Rx!

Evening:
1.51 mi Dog Walk

Re: Over 50 Crossfitters Sign In
 

Nice job on Grettel 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
3, 3, 2, 2, 1 each arm/31, 41, 51, 61, 71#
I used a barbell today. 71# was starting to feel heavy. I may try 100# by the end of the summer. We'll see how things go.

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

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
10 Hanging Hip Touches, Alternating Arms

Re: Over 50 Crossfitters Sign In
 

Thanks Tim! Nice WOD. Awesome work on those candlesticks!

At the Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 117 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
11 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
Tabata Back Squat, 95 lbs = 28,25,24,23,15,14,13,6
Rest 1 min
Tabata L-Sit = 20,20,20,20,15,14,15,15
Rest 1 min
Tabata Ring Row = 18,16,14,14,13,12,12,11
Rest 1 min
Tabata Row Calorie =40

437 reps = 148 + 139 + 110 + 40

Evening:
2.05 mi Dog walk
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 195 lbs
5 Back Squats @ 220 lbs
15 Back Squats @ 250 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Re: Over 50 Crossfitters Sign In
 

At the Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 120 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
12 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

Deadlift : 5-3-3-1-1-1 :
10 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 205 lbs
5 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
1 Deadlift @ 295 lbs
1 Deadlift @ 300 lbs
1 Deadlift @ 305 lbs
1 Deadlift @ 315 lbs

I was SO glad I was able to do 315 after my failure of two weeks ago!

1.52mi Dog walk
10 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
10 Bench Press @ 170 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
 

6/16/21
Climbed at Hinckley with Rick and Kenny. Conditions were very good for summer. I even got up “When You Dance.” It was good to see Rick and Kenny.

6/17/21
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5reps each side 35, 44, 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
Back Squat 115, 135, 155#
KB Floor Press 53, 62, 70#
TRX Inverted Row +50

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:15

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

A few Candlestick roll to stands
A few cartwheels in the yard
12 Hanging Hip Touches, Alternating Arms

Re: Over 50 Crossfitters Sign In
 

Great work Tim!!

500 m row
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pushups
10 Scap Pulls
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

20:00 AMRAP:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Pistol Progressions
400 m run after every 3rd Round

6 rounds = 270 reps

1.48mi Dog walk
10 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS

5 Deadlifts @ 225 lbs
5 Deadlifts @ 260 lbs
6 Deadlifts @ 295 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Re: Over 50 Crossfitters Sign In
 

Bill-I really like that AMRAP.

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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
8 calories Rogue Echo Bike
1 15’ Rope Ascent
4 dips
10 kettlebell swings 62#
15 double unders
6 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stand
12 Hanging Hip Touches, Alternating Arms

Re: Over 50 Crossfitters Sign In
 

Tim, it was tough, you HAD to keep moving!!

1.28mi Dog walk
10 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
10 Shoulder Press @ 100 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs