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Old 11-24-2020, 04:43 PM   #13791
Tim Babcock
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Re: Over 50 Crossfitters Sign In

I bought a reverse hyper. I'm hoping to slowly work in sets for back health and longevity.

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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.

Hip Banded Stretches
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Old 11-25-2020, 05:44 PM   #13792
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Congrats on the new purchase!! I've always wanted to try a reverse Hyper!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 40 lbs
3 Bench Press @ 160 lbs
10 Bench Press @ 180 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

22 Push Ups
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Old 11-26-2020, 09:22 AM   #13793
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Happy Thanksgiving!

Yesterday
Bouldered at Shaker Rocks with Kent. Fun.

Today (11/26/20)
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#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Band Waist-Resisted RDL x 10 reps w/88# KB
60 seconds rest
Double KB Press x 5 reps
60 seconds rest
TRX Inverted Rows x 3 reps +35# plate on chest
60 seconds rest

21-15-9
Rogue Echo Bike calories
KB Swing 62#
Ab Wheel Roll Outs

Banded Hip Stretches
3 sets of 10 Reverse Hypers 50# (starting very easy)
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Old 11-27-2020, 06:47 PM   #13794
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Backatcha Tim!

1.86 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
10 Shoulder Press @ 110 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

22 Push ups
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Old 11-28-2020, 05:10 PM   #13795
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.62 mi dog walk
34 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
12 Deadlifts @ 325 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

I was supposed to do 320#... Oh well!
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Old 11-29-2020, 08:57 AM   #13796
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Awesome deadlifts Bill!

Yesterday
Bouldered at Rock Mill with Kent. No new problems but I repeated several blue and one orange.

Today (11/29/20)
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

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
10 Pronators

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
One Armed KB Floor Press 53, 62, 70#
Neutral Grip Pull up 10, 20, 40#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:33 PR

Banded Hip Stretches
4 sets of 15 Reverse Hypers 50, 50, 70, 70#
5 ring muscle ups
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