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Nice work Tim, Bill Super job on 19.2 you go me by 6!! My buddy, like me cant do DU's. He hates jump rope and is bad at SU's. Like to do 10 in a row and they bother his new..... well this years OPEN brought the best out of him. He did 50 SU's in a row a few times was the only person in the whole box to go for 20Min!! He came up 4 Sq cleans of finishing!!! Crazy!!

3.01.2019 Friday
OPEN 19.2 Scaled it......
RD 1
25 Sit-ups
50 SU
15 Sq Cleans @ 65lb
!
RD 2
25 Sit-ups
50 SU
13 Sq Cleans @ 85lb
!
RD 3
25 Sit-ups
50 SU
11 Sq Cleans @ 105lb
!
RD 4
25 Sit-ups
50 SU
9 Sq Cleans @ 125lb
!
342 reps. I just finished my 11th sq. Clean at 11:59 and made it to round 4!!
I was able to get 3 Sq. Cleans in at 125lb.
I was happy with this one!!
!
3.02.2019 Saturday
Group warm-up
25Min Partner WOD
50 Burpee
50 Russian KB
40-30-20
Cal Row & Situps
50 Push-ups
50 Air-squat
40-30-20
Cal Row & Situps
50 Burpee
50 Russian KB

Didn't finish in 25Min. nice Cardio work-out!!

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Yesterday
Bouldered at Rock Mill with Jeff and Beth. Fun.


Today 3/3/19
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 3 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

3 sets of:
Russian Swings x 12 reps 53, 62, 70#
45 seconds rest

Turkish Get Ups 2 per side 53, 62, 70#
45 seconds rest

Goblet Squats x 8 reps 53, 62, 70#
45 seconds rest

Double KB Press x 8 reps 35#
45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Banded Forearm Stretch

Three more Open workouts Guys! Keep up the good work!

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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 Ladder
Hexbar Deadlift 205#
One armed Floor Press 62#
Ab Wheel Roll Outs

Rogue Echo Bike
2 miles for time
5:09
68 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

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Patrick, That's the kind of stuff I LOVE about the Open!! People do stuff they have never done before or are on fire! Great job!!

Great WODs Tim!

[B]At Base Globo:
WU:[/B]
.55555556 mi run
1 min on Jacobsladder, 122 flights
10 Single Leg jumps on each leg
10 Penguin Jumps
10+ SUs
10 Leg swings on each leg in both directions
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls
10 Scap Pulls

[B]WOD:[/B]
For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop

AMReps in 5 mins:
Strict Pull-up, 5 mins = 20 reps
Push-up, 5 mins = 40 reps
Air Squat, 5 mins = 56 reps

[I]I was only able to do 3 rounds and 5 Pull ups + 10 Push Ups + 11 Air Squats. Trying to do 8 in five minutes was beyond me and I could feel it![/I]

[B]Evening:[/B]
1.14 mi Dog walk :brrr: It was in the teens! Will Spring ever come?

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Agile 8

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

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

10 external rotations each arm
banded forearm stretch
2 rounds

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Good work on that E2MOM, Tim!

[B]WU:[/B]
.55555556 mi run
1 min on Jacobsladder, 122 flights
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Row 5K

24:23

[I]10 sec slower than last week. :shrug:[/I]

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

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[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
10 Leg swings on each leg in both directions
2 Rounds of Banded pass throughs followed by Cindy
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadlift : 5-5-3-3-3-1-1-1-1 :
135 lbs (5), 185 lb (5)s, 225 lbs (5), 255 lbs (3), 275 lbs (3), 305 lbs (3), 315 lbs (1), 335 lbs (1), 345 lbs (1), and 350 lbs (0)

[I]I was happy I was able to lift up to 345#. And my back didn't hurt which was good. I psyched my self out on 350# because I was running late.[/I]

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

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3.08.2019 Friday
19.3 55+ RX / 10Min time Cap
200-ft. dumbbell overhead lunge @35lb
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

I got 78, I'm good with this score. 40 on the lunge and 38 step-ups.
I judge someone today that got 179, one short of finishing. he killed the HS walk and fell on the last one with 5 Sec left. went back to the line and fell again as time ended!! Crazy!!

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Hi All.. for those 60+ participating in the 2019 Open here is a great link which can break up the 60+ athletes into the appropriate age groups.. 65-69; 70-74; etc. quite handy.[url]http://wodwhere.com/Masters60Plus/[/url]

have been trundling through ..as a fully paid up member of the slow loris athletic community I demonstrate the mantra of " we get there when we get there" .
19.1 rx 159
19.2 174 scaled

have had a couple of years of very intermittent training due to family caring committment but have now resumed life

cheers to everyone.

Helen ( who is still astonished to find herself aged 68)

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3.09.2019 Saturday-
Group warm-up it was a big group today about 18 folks!!

WOD:
4 Man Partner WOD 30Min Cap
6000M R0W
one person rowing 400M while other 3 are working on
15 Pull-ups / Ring Rows
20 presses with a bar
10 Burpees

27:07
This one felt good, got the body moving and feeling good after 19.3. My legs are sore from 19.3..........