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Old 09-16-2020, 05:01 PM   #13721
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi Dog walk
1.73 mi Dog walk

34 Burpees (Yay! Burpees!)
10 Scap Pulls
10 Pull Ups
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
12 Bench Press @ 160 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
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Old 09-17-2020, 04:02 PM   #13722
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-Great job on those back squats!

Yesterday
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 12 pushups
deep squat holds

Today 9/17/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
5 KB Windmills each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
KB Goblet Squat x 3 reps 70#
60 seconds rest
KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
60 seconds rest

Rogue Echo Bike
2 miles for time:
4:59

Banded Hip Stretches
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Old 09-18-2020, 07:04 PM   #13723
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great job Tim!
Yesterday:
Functional fitness AKA helping my daughter move

18 Sept:
1.52 mi dog walk

10 Scap Pulls
10 Pull Ups (8, 2)
2 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 80 lbs
12 Shoulder Press @ 90 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

This didn't seem too bad! It was a good way to celebrate the birth of a new grandson! (7 lbs 4 oz, 20 in)
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