Staying Fit after Fifty ;-)

Wednesday - July 17

Swim
  • 58m
  • 2500.00 yards
  • 02m 19s /100 yards

CrossFit Swim workout (2500)
Warm up: 2x150 swim, 2x100 kick with fins, 2x100 pull with paddles, 100 free (800)
Main: swimming back, free, breast, free in rounds of 25, 50, 75, 100, 125 (1500)
Cool down: 200 yards alternating kick and swim by 50 (200)

Tuesday - July 16

Sport
  • Stretching
  • 17m

Cathe StretchMax #3

Monday - July 15

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

800 meter warm up at CrossFit

Strength
  • 1h 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    3
    10
    10
    55
    55
  • LEGS - Front Squats
    4
    3
    3
    75
    90
  • LEGS - Front Squats
    6
    3
    3
    65
    75
  • SHOULDERS - Power Cleans
    5
    3
    3
    55
    75
  • SHOULDERS - Power Snatch
    6
    2
    2
    30
    45
  • SHOULDERS - Split Jerk
    6
    3
    5
    35
    65

First set of front squats were 1-1/4 squats; Bent over rows were part of metcon.

Sport
  • Crossfit
  • 40m

CrossFit and OLY
Warm up: Stretches, 800 meter run (above), junk yard dog warm up, calf stretches, hip opener stretches, barbell warm up
Strength: Cleans and front squats (above)
Metcon: Bent over rows, pull-ups and ring dips; knees to chest
OLY warm up: PVC mobility, barbell warm up
Strength: Snatch, split jerk and front squat (above)
Core/Legs: Back extensions, banded side shuffle and monster walks

Sunday - July 14

Sport
  • Yoga
  • 30m

Shiva Rea - Fluid Power Yoga #4

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

terryhopp59's Training Log


 July 2013 
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