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Old 05-20-2018, 08:00 AM   #12861
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff.


Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Side External Rotation x 10 reps each arm
3 rounds

A.
Every minutes, for 12 minutes (3 sets) of:
Station 1 Hexbar Deadlift x 1 rep 225#
Station 2 Single-Arm Overhead KB Press x 8 reps (right arm) 35#
Station 3 Single-Arm Overhead KB Press x 8 reps (left arm) 35#
Station 4 Parallette L-sit x 30 seconds

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings 53#
Goblet Squats 53#
Push-Ups

C.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 5.5

1 strict ring muscle up
3 KB curls lowering only 35#
20 Flexbar Wrist Extension
5 rounds

Elbow is feeling better.
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Old 05-21-2018, 11:14 AM   #12862
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Bill Hoogsteden View Post
Jan, That KB pull over sounds interesting. Do you try to keep your upper arm straight up as you lower the KB behind your head? Mine tends to shift to the side. Nice KB work!
Mine shifts to the side also, i try to go as it naturally goes, but lowering the weight slowly in control.

Fri 18 May
C2 row:
10min - 2248m
All kinds of movments, had my son with me
Bike:
10min

Mon 21 May
At morning:
Easy shoulder Db work
SitUps -> Db Hammer Curl
10 reps -> 15/12kg Db's
10 -> 15/12kg
10 -> 15/12kg
10 -> 15/12kg
10 -> 15/12kg

Evening:

C2 row
5min - 1154m
Sledge push ca40m (ca 130ft) -> Alt Db upright rows
20kg -> 10/12,5kg Db's
40kg -> 10/20kg
60kg -> 6/30kg
80kg -> 6/35kg (PR)
100kg -> 6/35kg

Dips:
5reps
5/10kg xtra weight
5/15kg
5/15kg

SkiErg;
5min -974m
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Old 05-21-2018, 06:17 PM   #12863
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Jan, thanks for the tip! It's a good movement! Nice work!

WU:
1 mi run
10 Single leg jumps on each leg.
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
7, 7, 6, 5, 4 Pullups
Burgner warm-up

WOD:
2 rounds:
10 75# Snatches
12 Over the bar Burpees (Yay! Burpees!!)
Then
2 rounds:
10 45# Snatches
12 Over the bar Burpees (Yay! Burpees!!)

12:55

The 75# Snatches were tough. The 45#s were much easier! I can't believe it took as long as it did!

Evening:
1 mi dog walk
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Old Yesterday, 03:15 PM   #12864
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
5 sets of:
Hexbar Deadlift x 1 rep 225#
45 seconds rest
DB Bench Press x 10 reps 40# DBs
45 seconds rest
Supported Batwings x 6 reps 35# KBs
45 seconds rest

B.
Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 5.5

3 negative only chin ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds
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Old Yesterday, 05:17 PM   #12865
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Kicking butt Tim!!!

1 mi dog walk
10 Burpees (Yay! Burpees!)
10 Pullups
10 1.5 Pood KBS, Russian
10 1.5 Pood Goblet squats
Back squats:
5 @ 180#
5 @ 210#
5 @ 240#
5x10 @ 140#
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Old Yesterday, 08:48 PM   #12866
Patrick Tonge
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Location: El Dorado  CA
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Re: Over 50 Crossfitters Sign In

5.22.2018 Tuesday
WU: Bike 600M
10 air-squats
25 sit-ups
10 pull-ups
15 push-ups

10 x 1 Hang Clean EMOM

10min. EMOTM:
1 Hang Power Clean, then 5Min 1 rep max

hit 145lb

WOD:
15min. AMRAP:
15 Handstand Push-Ups / DB Press @ 20lb
20ft. DB Walking Lunge (50/35#) / 10 strict PU
15 Toe-2-Bar / bike 200m
20ft. DB Walking Lunge (50/35#) / 10 push-ups

4rd's, I scaled it big time. My leg is holding me back.......
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