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1.48 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
7 Shoulder Press @ 120 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

Re: Over 50 Crossfitters Sign In
 

Keep up the good work Bill! Let's make it a great year.

Yesterday
Bouldered at Rock Mill with Kent.

Today 1/3/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

8 sets of:
Sumo Deadlift x 3 reps 4 w/185, 4 w/205#
30 seconds rest
Double KB Press 4 w/35s, 4 w/44s
30 seconds rest
TRX Inverted Rows +45# plate on chest
30 seconds rest

9-15-21-15-9
Echo Bike Calories
Double Unders
Push Ups
12:50

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

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Agreed on that Tim!! Sounds like a plan!!

At Base "Globo":
.2222222 mi walk
.5555555 mi run
.1111111 mi walk
1 min on Jacobs Ladder
10 Leg swing on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
10 DUs
10 Push ups
10 Scap pulls
10 Pull Ups
6 Chin Ups
20 Burpees (Yay! Burpees!)
10 20" Box Jumps

WOD:

Grettel (Scaled):
10 rounds of:
3 Clean & Jerks, 95 lbs
3 Burpees (Yay! Burpees!)

11:58

This was tough.

1.52 mi Dog Walk

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1.16 Mi Dog walk
1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 140 lbs
5 Back Squats @ 175 lbs
5 Back Squats @ 210 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

Re: Over 50 Crossfitters Sign In
 

Yesterday
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
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#
5 kettlebell swings 35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 5 ring dips
4-5 5 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Today 1/6/21
3 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -30#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 160#
deep squat holds

Re: Over 50 Crossfitters Sign In
 

Great work Tim!!

1.14 mi dog walk
1.55 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Re: Over 50 Crossfitters Sign In
 

I'm trying Bill! You too buddy.

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

5 sets of:
Goblet Squats x 5 reps 60# DB
30 seconds rest
KB Press x 5 reps 35# KBs
30 seconds rest
Neutral Grip Pull Ups x 5 reps +10#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:26

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

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Looks like you're succeeding Tim!

1.72 mi dog walk
1.42 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 210 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

Re: Over 50 Crossfitters Sign In
 

1.51 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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Yesterday
Bouldered at Rock Mill with Kent.

Today 1/10/21
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Sumo Deadlift 205#
One Armed KB Floor Press 62, 70, 70#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
10 calories :34
20 calories 2:46
30 calories 5:51
20 calories 8:14
10 calories 9:51
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Another day in paradise.