Re: Over 50 Crossfitters Sign In
 

Love the Cartwheels Tim!! Great WODs guys!!!

[B]WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Banded pass throughs
5 Pull Ups
10 Push ups
15 Air Squats
34 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
2 RFT:
15 65# Power Snatches
15 65# Thrusters

8:33

[I]This was tough, but my shoulders did not hurt!![/I]

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

Re: Over 50 Crossfitters Sign In
 

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Sumo Deadlifts x 3 185, 195, 205, 215, 225#
45 seconds rest
Double Kettlebell Floor Press x 8 reps 53# KBs
45 seconds rest
Ring Row x 8 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:38
20 calories 2:48
30 calories 5:54
20 calories 8:18
10 calories 9:54
Rest 1 minute between efforts.

Got to show off my cartwheels at extra recess today. The kids were impressed. :)

Re: Over 50 Crossfitters Sign In
 

Good Work guys!! 34 Burpees for fun and CartWheels at Recess!!

4.08.2019 Monday

Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Rest 2:00 between sets
95-145lb

Power Snatch
On the 1:30 x 4 Sets:
1 Halting Power Snatch (2s at knee-level)
1 Power Snatch
... Directly into:
On the 1:00 x 6 Sets:
1 Power Snatch
65-90lb

WOD:
Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict Toes to Bar
16 Barbell Good Mornings
8 Strict Toes to Bar
Aim is to build upon the weight used last week on the lunges.
Did 2 Sets... Ran out of time.

4.10.2019
WU:
7 WB
15Cal Bike
7 WB
250M Row
7WB
Run 1 Lap

Strict Handstand Pushups
10 Sets for time:
30% of Max Strict Handstand Pushups
Using last week's max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between.
If doing negatives do 7 sets of 2
Dumb bells 5 sets of 5
Did a couple of Negatives then did DB work.....

WOD:
Bad Blood"
5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest
AMRAP
137Reos . 95lb PC. This was go, go, go.. I liked it.

Re: Over 50 Crossfitters Sign In
 

4.10.2019 Wednesday
WU: Run 1 Lap
7 rings rows
80 su
7 ring rows
15 air-squats
7 ring rows

5 Sets of 3 Reps
Aim to build upon last week's percentages.
hit 185lb today

Split Jerk
5 Sets of 1 Rep
95-135lb.

Tempo Front Squat
6 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel
Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.
95-115LB

WOD:
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135) . 115lb
20 Chest to Bar Pull-Ups . Did Ring Rows
50 Double-Unders 150SU
11:35

Re: Over 50 Crossfitters Sign In
 

Tempo front squats sound brutal. Nice job!

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2-3-5-2-3-5-2-3 Ladder
Goblet Squat 72.5#
Ring Dips
Ab Wheel Roll Outs

10 Minute EMOM
25 Double Unders
2 Ring Muscle Ups

Some cartwheels and slack lining to cool down. Nice evening.

Re: Over 50 Crossfitters Sign In
 

Great WODs Guys!!

[B]10 Apr:
WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Banded pass throughs
10 Air Squats
10 Push ups
4, 3, 3 Pull Ups
10 16" alternating single leg Step ups
34 Burpees (Yay! Burpees!!)
10 16" Box Jumps
10 TRX face pulls

[B]WU:[/B]
Deadlift : 5-3-3-1-1-1 :
135 lbs (10), 155 lbs (10), 185 lbs (5), 225 lbs (3), 275 lbs (3), 305 lbs (1), 315 lbs (1), and 335 lbs (1)

[I]I tried 345, but NSL! I did feel good doing the DL's.[/I]

[B]Evening:[/B]
1.14 mi Dog walk

Re: Over 50 Crossfitters Sign In
 

[B]WU:[/B]
.5 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Banded pass throughs
10 Scap Pulls
10 16" alternating single leg Step ups
34 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
Cindy:
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

20 rounds + 5 Pull-ups + 10 Push-ups +1 Air Squat , 616 reps

[I]I tried to keep each round in at least a minute or under. I just kept moving and it seemed to work! This was the fastest Cindy I have ever done! :kicking0::pepper:[/I]


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

Re: Over 50 Crossfitters Sign In
 

Bill NICE Job on Cindy!!
4.12.2019 Friday
WU: Bike 15 Cal. then 2 rounds
10 Ring Rows
10 Air-squats
10 banded good mornings

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift
3's @ 185 1's @ 215

WOD:
Body Armor
3 Rounds, resting 2:00 between:
100' Single DB OH Walking Lunge
30 Weighted AbMat Sit-Ups 15lb db
10 Romanian Deadlifts 95lb

Re: Over 50 Crossfitters Sign In
 

Yesterday
Bouldered at Shaker Rocks with Jeff. Very nice new climbing gym. Nearly a 4 hour session.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Sumo Deadlift 185#
One Armed KB Floor Press 53, 62, 70#
Neutral Grip Inverted Row 0, 10, 20#

Rogue Echo Bike
2 miles for time
5:06

Hip Flexor Banded Pull 2x 10 reps
90/90 Hip rotations

Good work on Cindy Bill! I used to be able bust out a lot of rounds. Kipping pull ups irritate my shoulder now. I should try it with strict pull ups. I might be able to get 10 rounds.

Re: Over 50 Crossfitters Sign In
 

Thanks guys!

Great work on those DLs!
[B]WU:[/B]
.5 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Banded pass throughs
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
34 Burpees (Yay! Burpees!!)
10 TRX face pulls


[I]WOD:[/I]

12 Turkish Get-up, Left Arms, 20 lbs
12 Turkish Get-up, Right Arms, 20 lbs
15 Towel Pull-ups

11:30

[I]TGUs are harder than they have a right to be!! The left arm was tough enough, the right played hell with my shoulder.[/I]

[B]Evening:[/B]

1.5 mi dog walk