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Old 07-18-2017, 09:08 AM   #12429
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,186
Re: Over 50 Crossfitters Sign In

Got back yesterday from the New River Gorge. Great climbing trip with Norm, Ken, Brendan, and Georgia. I'm definitely getting my flow back on the rock. I sent many good climbs including a 11c, 12a, and 11d. My favorite was Six Dollars at Summersville. A good send in summer conditions. If I can keep this up fall should be good. I just need to stay healthy and get at least one more trip to the New this summer.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 banded face pulls (used pulley system for hangboard, worked really well)
10 banded external rotations
3 rounds
All done under 15 minutes.

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Supine Ring Rows x 10 reps
30 seconds
TGUs x 2 each arm 35, 45, 53, 61, 71#
30 seconds

B.
5 rounds of:
5 cleans
10 seesaw presses (5 each arm)
5 Front Squats
5 push ups
35# kettlebells
8:42

C.
Strict Ring Muscle Up x 1
20 Band Pull Aparts
5 rounds
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