Staying Fit after Fifty ;-)

Saturday - July 13

Run
  • 12m
  • 1.25 miles
  • 09m 35s /Mi

400 meters warm up (200 run, 200 side shuffle) + 4 x 400 meters in metcon

Strength
  • 17m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    7
    12
    24
    65
    75
  • SHOULDERS - Split Jerk
    11
    6
    12
    45
    50

CrossFit metcon

Sport
  • Crossfit
  • 21m

Warm up: Stretch, 200 meter run, calisthenics, 200 meter side shuffle, intervals, calf and shoulder stretches.
Metcon: 4 rounds of 400 meter run, 24 back squats, 24 split lunges
Cool down: Return equipment

Friday - July 12

Run
  • 04m 30s
  • 0.50 miles
  • 09m /Mi

800 meter warm up

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean and jerk
    6
    1
    3
    55
    75
  • SHOULDERS - Power Cleans
    10
    2
    2
    65
    65

Power cleans as part of metcon - every minute on minute followed by burpee bar jump overs.

Sport
  • Crossfit
  • 40m

Warm up: Stretch, 800 meter run, partner jump overs and over/unders, calf and inner thigh stretch, barbell warm up
Strength: Clean and jerk (above)
Metcon 1: EMOM 2 power cleans (above) + 4 burpee bar jump overs
Metcon 2: 4 minutes Dball slams (100)
Cool down: Return equipment

Thursday - July 11

Sport
  • Yoga
  • 52m

Cathe - YogaRelax

Wednesday - July 10

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

Warm up at CrossFit

Run #1
  • 04m
  • 0.40 miles
  • 10m /Mi

3x200 meter sand bag carry

Run #2
  • 15m
  • 1.00 miles
  • 15m /Mi

Walk after OLY with Cortney and Yafit

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    1
    3
    3
    90
    90
  • LEGS - Romanian Deadlifts
    6
    5
    5
    55
    100
  • SHOULDERS - Clean and jerk
    6
    2
    2
    55
    65
  • SHOULDERS - Push Press
    6
    3
    5
    35
    65
  • SHOULDERS - Split Jerk
    9
    1
    3
    35
    70
Sport
  • Crossfit
  • 36m

CrossFit and OLY
Warm up: Stretches, Airdyne (above) and PVC OH squats, barbell warmup
Strength: Behind the neck jerks (above)
Metcon: 3 rounds of 200 meter sand bag carry (above), 90 single unders + 5 double under attempts, 20 land mine twists, 30 plank to pillar (13 min.)
Cool down: Return equipment
Warm up: Calisthenics, barbell warm up
Strength/skills: Clean and jerk, push press, Romanian deadlifts
Cool down: Return equipment, 1 mile walk (above)

Tuesday - July 9

Swim
  • 43m
  • 2000.00 yards
  • 02m 08s /100 yards

Warm up: 4x75, last 25 back on each; 150 kick; 150 pull
Main: 3x400, descending
Cool down: 200 easy, alternating breast and free by the 50

Monday - July 8

Run
  • 05m
  • 0.50 miles
  • 10m /Mi

800 meter warm up for CrossFit

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    6
    5
    15
    65
    70
  • LEGS - Front Squats
    7
    3
    3
    70
    75
  • SHOULDERS - Clean and jerk
    6
    2
    2
    45
    65
  • SHOULDERS - Military BB
    6
    4
    5
    35
    58
  • SHOULDERS - Power Snatch
    7
    3
    3
    25
    50
  • SHOULDERS - Power Snatch
    7
    1
    5
    25
    50

First set of power snatches were high hang (at CrossFit), second set were 2 hang +1 full (OLY); first set of front squats was max squats in 5 minutes (at CrossFit), second set was at OLY.

Sport
  • Crossfit
  • 30m

CrossFit and OLY
In addition the above running and strength: Stretching (mine + calves), calisthenics, barbell warm up

Sunday - July 7

Run
  • 30m
  • 2.00 miles
  • 15m /Mi

Walking to and from brunch in Playa del Rey (hilly)

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - General
    10
    24
    24
    0
    16

Amy Bento Abs & Stretch - Abs #1

Sport #1
  • Home Improvement
  • 1h 00m

Moving Camille into her new apartment in Playa del Rey - Carrying boxes down stairs, loading car, unloading car and carrying boxes upstairs to apartment.

Sport #2
  • Stretching
  • 11m

Amy Bento ABs and Stretch - Stretch #1

terryhopp59's Training Log


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