Staying Fit after Fifty ;-)

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Monday - December 2

Bike

02m
0.67 miles
20.00 Mi/hr

airdyne warm up

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
SHOULDERS - Power Cleans
8
2
2
35
80
SHOULDERS - Power Cleans
3
9
21
55
55

1st round for strength: touch and go power cleans
2nd round for metocon

Sport

Crossfit
35m

Warm up: Stretches, 25 air dyne calories, junkyard dog, PVC mobility, power clean barbell warm up
Strength: Touch and go 2RM power cleans
Metcon: Elizabeth - 21, 15, 9 reps of power cleans and ring dips

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Sunday - December 1

Bike #1

02m
0.67 miles
20.00 Mi/hr

warm up

Bike #2

11m 15s
3.75 miles
20.00 Mi/hr

3 x 50 calories on airdyne

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
LEGS - Deadlifts
4
5
10
85
105

2x10 in metcon

Sport

Crossfit
45m

Warm up: Stretches, 25 air dyne calories, gather equipment and warm up deadlift
Metcon: 50 cals, 100 situps, 50 pushups, 25 pull ups, 10 deadlifts, 50 cals., 300 single unders, 50 box step ups, 25 atomic sit-ups, 10 deadlifts, 50 cals.

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Saturday - November 30

Run

1h 39m 58s
8.00 miles
12m 29s /Mi

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Friday - November 29

Sport

Yoga
35m

Jillian's Yoga Meltdown #1

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Thursday - November 28

Thanksgiving

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Wednesday - November 27

Sport

Home Improvement
3h 00m

Cleaning and preparing for Thanksgiving

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Tuesday - November 26

Bike #1

02m
0.67 miles
20.00 Mi/hr

Bike #2

06m
2.00 miles
20.00 Mi/hr

metcon 6 x 15 cals

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
LEGS - Front Squats
13
1
5
35
105
SHOULDERS - Military BB
5
5
5
35
45

Sport

Crossfit
32m

Warm up: Stretches, 30 air dyne cals., barbell warmup
Strength: Shoulder Presses (above)
Metcon: 3 rounds with 5 min. rest between each round of the following - 15 air dyne cals, 15 KBS (55#), 25 burpees, 15 KBS, 15 air dyne cals.
Cool down: Return equipment