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[B]WU:[/B]
1 mi run
10 Single leg jumps on each leg
10 Penguin jumps
10 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Frog holds
10 Pushups
5,5,4,4,3 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
250 m row
100 SUs

12:00

[I]This was working it! Tried to keep the rows under a minute. Easy in the first two rounds, not so much in the last.[/I]

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
Deadlifts:
5 @ 230#
3 @ 260#
11 @ 290#

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Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 270#
30 seconds rest
Kettlebell Floor Press x 6 reps each arm 44, 53, 53, 62, 62#
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest

25 double unders
10 push ups
5 rounds
4:38

20 flexbar wrist extensions
banded forearm stretch
3 rounds

Busy day driving to Athens. Moving Mary out of her rented house and driving back home.

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Nice Work Tim! Nothing like functional fitness!

[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
6, 5, 4, 3, 3 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21 DB Thrusters @ 10#DB
400m run
18 DB Thrusters
400 m run
15 DB Thrusters
400 m run

10:28

[I]The 1st CrossFit WOD! I used 10# DBs because my shoulder started talking to me. This was grab and go as fast as you can. I felt pretty good about this one.[/I]

[B]Evening:[/B]
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
Shoulder Presses:
5 @ 100#
3 @ 110#
2 @ 125#
5x10 @ 65#

[I]My shoulder was sore on this. I think I could go more. But, not today.[/I]

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Thanks Bill! Being able to apply one's fitness is very satisfying.

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Ring Rows x 8 reps
Rest 30 seconds
Flutter Kicks x 45 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Thrusters x 10 reps 50# Sandbag
200 Meter Run
5 rounds in 12:07

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 rounds

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Tim, That's why we do CrossFit!! :D Real Kick@$$ stuff there!

[B]WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
3 Air squats
10 Frog holds
10 Pushups
6, 5, 4, 3, 3 Pullups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
For time:
3 rounds:
5 Pullups
5 65# Snatches
3 rounds:
30 Air squats
5 65# Deadlifts
3 rounds:
5 Pullups
5 65# Cleans

9:08

[I]I used a light weight because of my shoulder. If I could keep my form in the snatch, it didn't hurt. This one you had to keep moving. The last squat, I had to go straight into the DLs!
I want to try this one with heavier weight.

I came back from the WOD and felt awful. My head hurt and my muscles are sore! :yikes: I think I got the 24 bug that's been going around my family.:ranting2: Oh well. Time for a few days off! :shrug:[/I]

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I hope you feel better soon Bill.

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 15, 30#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

15 minute EMOM
5 sets of:
Deadlift x 1 rep 225#
Double Kettlebell Floor Press x 5 reps 44, 53, 53, 53, 53#
Ab Wheel Roll Out x 10 reps

10 TGUs 53# 4:00
100 Kettlebell Swings 53# 5:32

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Good work fellas!!
Hope your shoulder is going to be better Bill.
Over a week since last workout, overtime at work for several days, and our dog got ill and passed away, so not any dogwalks for awhile...
Fri 11 May:
AssaultBike
10min (72kcal)
Pulldown:
40kg: 10,10,10,10,10reps
Pullover and Press with EZbar
10/bar, 10/20kg,10/30kg,10/40kg x2
Rope tricep extensions
30kg: 10,10,10,10,10reps
Did all those as a ciriut, pulldown->pullove&press ->tri extensions
Some situps
C2row
5min - 1258m

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Guys, thanks much! Spent much of Wednesday asleep. Trying to get back on it to keep up with you! You're setting the bar high!

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts [I]Made a lot of them![/I]
10 Air squats
10 Pushups
6, 5, 5, 4, 3 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]

60 sec handstand hold
60 sec hang from bar
15 20# DB presses
15 20# weighted Pullups

4:05

[I]Felt this one in my shoulder! Unfortunately, I had to cut it short.[/I]

1 hour sand volley ball. Won two of three games! I hadn't played in years, maybe decades, but it was good!

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

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Rock Mill with Jeff and Norm. Great day. 2 whites, 2 oranges, and 4 blues. Fun.

Today
Drove down to Athens. Moved Mary into her new rented house. Drove home.
A bit of work on my shoulders and forearms.
20 band pull aparts
10 dislocates
10 pronators each arm
1 deadlift @ 225#
Banded forearm stretch
5 rounds

Some additional stretches and VooDoo flossing on elbow.

Bill-Beach volleyball sounds like fun!

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Sun 13 May
@home short:
Db alt front raise -> Pullover with Kb
6kg Db's:
10reps - > 10/8kg kb
15reps -> 15/8kg
15reps -> 15/16kg kb
15reps-> 15/16kg

Kb swing -> pushup
10/16kg - 10reps
10/16kg - 10reps
10/24kg - 10reps
10/24kg - 10reps

Mon 14 May:
Bike 5min
Warm up ciriut
1.Pulldown 12/35kg, 12/40kg,12/50kg
2.Rear kick machine 10/20kg x3
3. Db pullover&press 12reps: 12.5kg, 15kg, 17,5kg

Rom.Deadlift
5/60kg
5/80kg

Wod:
Romanian Deadlift - C2row
100kg on Deadlift (220lbs)
10-1 on deadlifts and 100-1000m on rows
10reps - 100m
9 - 200m
8 - 300m
7 - 400m
6 - 500m
5 - 600m
4 - 700m
3 - 800m
2 - 900m
1 - 1000m
37:14min
Rope overhead tri ext
10/30kg
10/40kg
10/40kg
10/40kg