Staying Fit after Fifty ;-)

Sunday - December 15

Saturday - December 14

Bike #1
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr

Warm up

Bike #2
  • 23m
  • 7.67 miles
  • 20.00 Mi/hr
Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    5
    4
    5
    35
    85
Sport
  • Crossfit
  • 31m

Warm up: Stretches, air dyne (65 cals), dynamic stretching, WOD set up
Metcon: 3 rounds of 50 air dyne cals., 5 front squats, 15 air dyne cals, 11 chest to bar pull ups (green band), 25 air dyne cals, 12 kettle bell swings (44#)

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

terryhopp59's Training Log


 December 2013 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

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