Staying Fit after Fifty ;-)

Wednesday - July 3

Run
  • 08m
  • 1.00 miles
  • 08m /Mi

400 meter warm up and 3 x 400 meters during metcon at CrossFit

Strength
  • 1h 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    9
    3
    10
    35
    65
  • LEGS - Front Squats
    6
    3
    3
    65
    70
  • SHOULDERS - Clean and jerk
    6
    3
    3
    35
    65
  • SHOULDERS - Hang Power Clean
    3
    15
    15
    45
    45
  • SHOULDERS - Push Press
    6
    3
    3
    35
    65
Sport
  • Crossfit
  • 40m

Crossfit
Warm up: Stretches, 400 meter run (above), PVC pipe mobility, banded and weighted stretches
Strength: Bench Press (above)
Metcon: 3 rounds of 10 ring push ups, 15 hang power cleans (45#) (above), 20 lunges, 400 meter run (above)
Cool down: Return equipment and change shoes
Olympic Lifting
Warm up: Calisthenics, PVC mobility and clean technique
Skill/Strength: Clean and jerk, Push Press, Front Squats
Cool down: Return equipment

Tuesday - July 2

Swim
  • 36m
  • 1800.00 yards
  • 02m /100 yards

CFE converted workout: warm up - 200 swim, 200 kick, 200 pull; main - 20 minute continuous swim alternately hard/easy by the 50; cool down - 200 easy alternating breast and free by the 50.

Monday - July 1

Run
  • 04m
  • 0.50 miles
  • 08m /Mi

CrossFit warm up

Bike
  • 06m
  • 1.80 miles
  • 18.00 Mi/hr
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Back squats
    6
    5
    5
    35
    100
  • LEGS - Front Squats
    6
    3
    3
    65
    65
  • LEGS - Squats, Overhead
    5
    5
    5
    25
    25
  • SHOULDERS - Military BB
    6
    5
    5
    35
    55
  • SHOULDERS - Snatch
    5
    3
    3
    25
    25
  • SHOULDERS - Snatch Drop
    5
    5
    5
    25
    25
Sport
  • Crossfit
  • 42m

CrossFit
Warm up: Stretches, 800 meter run (above), Partner wall ball toss
Strength: Supersets of Back squat and Overhead press (above)
Metcon: 21, 18, 15, 12, 9, 6, 3 of single unders x3 and D ball slams
Cool down: Return equipment

OLY
Warm up: Air dyne, calisthenics, barbell warm up
Strength/skill: Snatch, overhead squat, snatch drop, split jerk, front squats (above)
Cool down: Return equipment

Sunday - June 30

Swim
  • 35m
  • 1600.00 yards
  • 02m 11s /100 yards

CFE workout: warmup - 200 swim, 200 kick, 200 pull; main - 8 x 100 free on 30 seconds rest; cool down - 200 easy mixing free and breast.

Saturday - June 29

Run
  • 07m
  • 0.75 miles
  • 09m 19s /Mi

400 meter warm up and 800 meter sandbag carry

Sport
  • Crossfit
  • 53m

Warm up: Stretches, 400 meter run (above), Calisthenics (high knees, butt kickers, side shuffle, karaoke, sprint)
Metcon: 3 person team effort - 300 ring dips, 300 box jumps/set ups, 300 ab mat situps, 300 wall balls, 300 OH presses, 300 ball slams + 800 meter sand bag carry (above)
Cool down: Return equipment

Friday - June 28

Bike
  • 03m
  • 0.90 miles
  • 18.00 Mi/hr

Warm up for CrossFit

Run
  • 59m
  • 6.75 miles
  • 08m 44s /Mi

CFE workout: 10 min. warm up; 5 x 5 min. hard/2 min. recovery; 14 min. cool down.

Strength
  • 27m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    8
    2
    5
    55
    80

3x3@65 included in Metcon

Sport
  • Crossfit
  • 28m

Warm up: Airdyne (above), dynamic stretching (high knees, butt kickers, broad jumps), band stretches (hip and shoulder), barbell warm up
Strength: Power Cleans (above)
Metcon: 3 rounds of 3 power cleans (above), 5 tire flips, 8 chin ups, 50 yard sled pulls
Core: 4 x 30 sec. weighted plank holds.
Cool down: Return equipment

Chiro appointment - X-ray results showed osteoarthritis in both hips, worse in right, and bone spurs. Visited physician for confirmation of findings. Got Rx for Meloxicam 7.5mg. Took 1 that evening. Plan to cut back on running (only the amount(s) included in CrossFit workouts, modify certain CrossFit activities to eliminate squatting below parallel and reduce/eliminate high impact activities (like tuck jumps and box jumps). Looking for a sports othropedist that specializes in hip conditions to get more clarity on appropriate boundaries.

Thursday - June 27

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    5
    5
    5
    35
    70
  • LEGS - Back squats
    4
    5
    5
    65
    95
  • LEGS - Squats, Overhead
    6
    5
    5
    25
    25

OH squats part of Metcon

Sport
  • Crossfit
  • 35m

Warm up: Stretching, Rope jumping, Stretching (Thoracic spine), Calesthenics
Strength: Super sets of Back Squats and Bench Press (above)
Metcon: 6 min. AMRAP of OH squats (above) and rope jumping + 400 meter farmer's carry with 35# kettle bells
Cool down: Return equipment

terryhopp59's Training Log


 July 2013 
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