Staying Fit after Fifty ;-)

Friday - December 13

Thursday - December 12

Bike #1
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr

warm up

Bike #2
  • 24m 30s
  • 8.17 miles
  • 20.00 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats, Overhead
    6
    3
    8
    25
    55
Sport
  • Crossfit
  • 30m 30s

Warm up: Stretches, air dyne, rope jumping, PVC mobility
Strength: Overhead squats
Metcon: 325 airdyne calories
Core Tabatas: 8 x 20s sit-ups and 8 x 20s plank hold
Cool down: Return equipment and pigeon stretch

Wednesday - December 11

Bike
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Turkish Getups
    6
    5
    5
    5
    18
  • SHOULDERS - Push Press
    3
    15
    15
    45
    45
Sport
  • Crossfit
  • 30m

Warm up: Stretches, air dyne, PVC mobility and calisthenics
Strength: Turkish get ups
Metcon: 3 rounds for reps of wall balls, sumo dead lift high pulls, box step ups, push press and air dyne calories (1 min. at each station)
Cool down: Banded shoulder stretch and return equipment

Tuesday - December 10

Monday - December 9

Bike
  • 01m 30s
  • 0.50 miles
  • 20.00 Mi/hr

Warm up

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    6
    1
    5
    50
    130
  • LEGS - Deadlifts
    6
    1
    5
    85
    160
  • SHOULDERS - Military BB
    6
    0
    5
    35
    65

CrossFit Total

Sport
  • Crossfit
  • 14m

Warm up: Stretches, air dyne, barbell warmup
Strength: CrossFit Total (back squat, shoulder press, deadliest)
Cool down: Return equipment, banded hamstring stretch

Sunday - December 8

Saturday - December 7

Run
  • 05m
  • 0.40 miles
  • 12m 30s /Mi

WOD #1 - 3 x 200 meters power walk

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    1
    32
    32
    85
    85
  • 1
    50
    50
    35
    35
  • LEGS - Squats, Overhead
    3
    12
    12
    35
    35
  • SHOULDERS - Power Cleans
    2
    1
    2
    65
    75
  • SHOULDERS - Push Press
    1
    40
    40
    35
    35
Sport
  • Crossfit
  • 25m

Battle of the Boxes
Warm up: Stretches, barbell warm up
WOD #1: three rounds of 12 Overhead Squats (above), 12 burpee bar step overs and 200 meter power walk.
Floater WOD: Clean ladder and deadlifts (above)
WOD #2: 50 walking lunges (above), 40 sit-ups, 30 kettlebell snatches (18#), 20 pull-ups, 10 kettlebell swings, 20 wall balls (10#), 30 box step overs (20"), 40 push press (35#) and 150 single unders.

Battle of the Boxes

terryhopp59's Training Log


 December 2013 
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