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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 08-13-2020, 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 08-13-2020, 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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Old 08-16-2020, 08:22 AM   #13685
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Kent and Ryan.

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
KB Front Squat 2 35# KBs
One-arm Floor Press 53, 62, 70#
Pronated Grip Pull Up 20#

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches
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Old 08-16-2020, 05:49 PM   #13686
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice KB work & sprints Tim!!

1.52 Mi Dog Walk
1.67 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 90 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

129 Push Ups (39, 30, 30, 30)
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Old 08-17-2020, 07:25 AM   #13687
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Thanks Bill! I see you're still banging out a large amount of push ups. I need to do more push ups.

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

Quick and the Dead
10 kettlebell Swings 0-1 min 70#,
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Rogue Echo Bike
2 miles for time: 4:58

Banded Hip Stretches
Calf stretches
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Old 08-18-2020, 05:09 PM   #13688
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks, Tim! Got to find better ways to do push ups without trashing my shoulders!! Nice work on the MUs and that Quick and the Dead!

1.19 mi dog walk
1.52 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 230 lbs
5 Back Squats @ 265 lbs
10 Back Squats @ 305 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

144 Push ups (44, 30, 20, 20, 20, 10)
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Old 08-19-2020, 05:39 PM   #13689
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.67 mi Dog walk
1.9 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 155 lbs
5 Bench Press @ 175 lbs
10 Bench Press @ 200 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

143 Push ups (43, 30, 20, 20, 20, 10)
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Old 08-20-2020, 07:14 AM   #13690
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-Your back squats got heavy fast. Nice work. 10 @ 305 is a different language to me.

Yesterday
Bouldered at Rock Mill with Ryan. Last Wednesday until next summer.

Today (8/20/20)
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

4 sets of:
Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style
60 seconds rest
One-Arm Landmine Push Press x6 reps each arm 45#+25#
60 seconds rest
Feet-Elevated Suspension Row x 6 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:33

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Calf Stretches
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