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Old 08-11-2020, 07:37 AM   #13681
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Not too shabby yourself Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

2 Turkish Getups each arm 35, 44, 53, 62, 70#
5 rounds

Sprints Conditioning After a Lift
Week 1: (Sprint 11 seconds, rest 49) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches
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Old 08-11-2020, 05:09 PM   #13682
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work on the TGUs and the sprints Tim!

1.67 mi dog walk (I ran up the park hill! )
1.14 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 115 lbs
5 Bench Press @ 140 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

129 Push ups (39, 30, 30, 30)
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Old Today, 07:59 AM   #13683
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Thanks Bill. I guess I'm not really sprinting. Just trying to get some running capacity back.

Yesterday-Bouldered at Rock Mill with Norm, Kent, and Ryan. A good crew.

Today
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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Front Foot Elevated Split Squat x 5 reps each 40# DB
60 seconds rest
DB Press x 5 reps 40# DBs
60 seconds rest
Neutral Grip Pull Up x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed x 2 w/60# DB Switch arm on second lap
4 rounds
11:15

Banded Hip Stretches
Calf stretches
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Old Today, 05:39 PM   #13684
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, I hear you on the running!! I think my dog would run, but she would beat me! Great work on the echo bike & Farmers walk!!

1.67 mi dogwalk
1.52 mi dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 215 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

129 push ups (39, 30, 30, 15, 15)
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