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Old 04-18-2020, 04:27 PM   #13561
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

2.08 mi Dogwalk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
8 Pullups
4 Chin ups
10 1.5 KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 100 lbs
6 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

65 Push ups (30, 20, 15 rep subsets)
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Old 04-19-2020, 07:54 AM   #13562
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Trapbar Deadlift x 6 reps 165#
60 seconds rest
One armed Floor Press x 6 reps each arm 53, 53, 62, 62#
60 seconds rest
Strict Pull ups x 6 reps
60 seconds rest

10 Calories Rogue Echo Bike
10 Over the shoulder Sandbag throws 50#
5 rounds
13:07
That was fun.

Banded frog stretch
Banded Couch Stretch

Good work Bill!
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Old 04-21-2020, 01:18 PM   #13563
Tim Babcock
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Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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#
Kettlebell Windmill x 5 each side 35, 35, 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:
Back squats x 3 reps 115#
60 seconds rest
Dips x 3 reps 0, 5, 5, 10, 10, 15, 15, 20#
60 seconds rest
Supinated Grip Pull up x 3 reps 20, 15, 15, 10, 10, 5, 5, 0#
60 seconds rest

10 rounds of: EMOM
1. 10 kettlebell swings 53#
2. 10 push ups

Banded frog stretch
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Old 04-21-2020, 05:28 PM   #13564
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work Tim! Another 100 KBS!! Awesome!!

1.99 mi Dog walk

WOD:
24-21-18-15-12-9-6-3 reps of:
Med Ball Clean, 20 lbs
Push-up

13:34

The first two rounds took me almost 6 min! Those Med Ball Cleans are hard and were tough on my knees.

2.37 dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
8 Pull-ups
2 Chin-ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
10 Back Squats @ 280 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

86 (30, 25, 10, 10, 11) Push Ups
Had to fight the pup licking my face during the first set! I think the 108 pull ups during the WOD didn't help either!
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Last edited by Bill Hoogsteden; 04-21-2020 at 05:46 PM.. Reason: mistake
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Old 04-22-2020, 05:11 PM   #13565
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.50 mi dogwalk
2.73 mi dogwalk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
11 Bench Press @ 195 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

86 Push ups (30, 25, 10, 10, 11)
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Old 04-23-2020, 01:30 PM   #13566
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 105#
60 seconds rest
Double KB Press x 6 reps 35# KBs
60 seconds rest
Neutral Grip Inverted Rows x 6 reps +10#
60 seconds rest

Rogue Echo Bike
2 miles for time
5:00

Banded frog stretch

Thanks Bill. I really like kettlebell swings. About 5 years ago I did the 10,000 Kettlebell Swing Challenge. 500 swings a day for 20 days, 4-5 times a week. My hands were the biggest challenge, they were always torn up. The challenge first appeared on T-nation by Dan John.
Is the enthusiastic pup new?
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Old 04-23-2020, 06:06 PM   #13567
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

You're welcome Tim! I've read that article! And thought about trying it! Thought being the operative word! I'm happy just to get 10 in a row done!

The pup got caught our yard, we think she's under a year, I'm hoping close to a year. The collar she had was extremely tight.

1.51 mi Dog walk
2.73 mi Dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
4 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 230 lbs
3 Deadlifts @ 265 lbs
11 Deadlifts @ 300 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

Focused on pushing the ground away - which really helped!

86 Pull Ups (30, 20, 15, 11, 10)
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Old 04-24-2020, 05:56 PM   #13568
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

2.05 mi Dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull ups
4 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
5 Shoulder Press @ 120 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

86 Push ups (30, 20, 20, 16)
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Old 04-26-2020, 08:07 AM   #13569
Tim Babcock
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Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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#
Kettlebell Windmill x 5 each side 35, 35, 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:
Goblet squats x 3 reps 72.5#
30-60 seconds rest
Kettlebell Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
30-60 seconds rest
Neutral Grip Pull up x 3 reps +20#
30-60 seconds rest

21-15-9
Rogue Echo Bike Calories
Burpees (Yay! Burpees!!) That's for you, Bill.
9:41

Banded frog stretch
Couch stretch
Deep squat hold
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Old 04-27-2020, 05:23 PM   #13570
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim!! Great stuff! Yay! Burpees!!

2.73 mi Dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 Chin Up
10 1.5 Pood KBS
Push Press : 10-10-10-10-10
10 Push Press @ 45 lbs
10 Push Press @ 65 lbs
10 Push Press @ 75 lbs
10 Push Press @ 95 lbs
10 Push Press @ 105 lbs
10 Push Press @ 115 lbs

That was harder than I thought it would be, especially 95#!

107 Push ups
(30, 25, 20, 15, 12, 5)
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