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Old 07-12-2018, 05:32 PM   #12941
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Wow Tim! Awesome work! Yay! Burpees!!

WU:
500 m row
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 Pushups
5 20" Box jumps
10 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
1/2 Samam
4 RFT:
13 DLs @ 185#
17 WBS 14# @ 10'
400 m run

27:41

Samam was the Thai SEAL who died rescuing the Soccer team in Thailand. This was brutal. The DLs were tough, keeping tight is important. Of course running was tough combined with the DLs. Got the 1st round done in @ 6½ minutes, then went slower. RIP Saman.

Evening:
1.14 mi dog walk with a 20# ruck.
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Old 07-13-2018, 03:19 PM   #12942
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Tim 94 reps in 9Min. You GO Man!!
Bill- Samam looks tuff, hope to do that one soon.

7.12.2018 Thursday
AssaultBike 800M then 2 rounds
10 DB Press
10 HRPU
15 Situps
5 Ring Dips
10 Ring Rows

Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

1 x 2 Bench Press
in 10 minutes work up to today's heaviest double 135lb

WOD:
3 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP Shuttle Sprints
rest 4 minutes between rounds

This one was a GO!! Never made it to Shuttle Sprints. My oldest son went crazy on this one! He had like 1Min of shuttle runs on the LAST set!!
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Old 07-13-2018, 05:36 PM   #12943
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, Yes it was! Remember, I only did HALF!! Nice job on the bench and that AMRAP!

WU:
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
3 rounds of Cindy (5 Pullups, 10 Pushups, 15 Air squats) (Tim inspired this!
10 Burpees (Yay! Burpees!!)

WOD:
For time:
Row 2k m
Run 1 mi
Row 2k m
Run 1 mi
Row 2k m

59:27

This was a total slogfest! Did the road in about 9 and a half minutes. I tried different cadence strategies. Not sure which worked best. I could definitely feel the road when I ran. The runs took around 14:30ish, which is better than the last time I mixed rowing and running!

Evening:
1.14 mi dog walk with a 20 pound ruck.
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Old 07-14-2018, 09:11 AM   #12944
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered with Jeff at Rock Mill.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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
-Cable Face Pulls x 10 rep 40#
10 Single Leg Glute Bridges
3 rounds

A
2-3-5-2-3-5-2-3
Hexbar Deadlift 175#
Ring Dips (2-3-5 0#) (2-3-5 5#) (2-3 10#)
Ab Wheel Roll Out

B.
Every 6 minutes, for 18 minutes (3 sets):
Air-Dyne 0.5 miles
20 Alternating Single-Arm Dumbbell Snatches 40# DB
30 Push-Ups
This was a bit of a grind.

Yoga Poses
10 Pronators each arm
5 Med Ball Hanging Leg Curls
5 rounds

I hope everyone is enjoying summer. I've been trying to do a lot of walking. This evening I am going to go play frisbee golf with a friend. Should be fun.
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Old 07-16-2018, 09:12 AM   #12945
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill. Had a couple of good orange sends.

Today
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
14:39
Rest until relatively recovered, and then…


B.
Three sets of:
Posted Single-Leg Deadlifts x 6 reps each 2 25# DBs
Rest 60 seconds
Barbell Glute Bridges x 8 reps 115#
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Finished up with Yoga poses and Flexbar Wrist extensions.
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Old 07-16-2018, 12:22 PM   #12946
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

7.13.2018 Friday
Assault Bike 800M then 2 rounds
10 PVC Pass-thurs
10 reverse lunges
10 PVC OVH Squats
20 Sit-ups

1 x 1 Overhead Squat 1 Rep Max
Build to a Heavy Single for the day
I wasn't feeling it, only got to 105lb, failed at 115lb

5 Rounds:
1 Minute – Goblet DB or Kb Squats 50/35 / 44lb KB today
1 Minute – Double Unders / SU
1 Minute – Calorie Assault Bike
1 Minute – Rest

450 reps, cut SU in-half for total. Good steady workout!!
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Old 07-16-2018, 04:04 PM   #12947
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work guys!

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 Pushups
10 Pullups
10 Burpees (Yay!! Burpees!!)

WOD:
Front squats 3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135#(3)-155#(3)-175#(3)

I focused on form for this one. The last were the worst.

Evening:
.5 mi dog walk with a twenty pound ruck. Got caught in the rain and had to cut it short.
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Old 07-17-2018, 05:11 PM   #12948
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
400 m 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
5 Ab rollouts
10 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
7 RFT:
15 Back Hip Extensions
3 Muscle Up Progressions

10:34

I tried to focus on form with this one. The M U progressions were more of dips, but at least my shoulders didn't hurt!

Evening:
1.14 mi dog walk with a twenty pound ruck.
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Old 07-18-2018, 06:46 AM   #12949
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill- Ive been working some on MU progressions too. Hope to hit one soon.
7.17.2018 Tuesday
WU: Row 400M then 2 Rounds
5 Pull-ups
10 Push-ups
10 Air-squats
10 Lunges

2x BackSquats try to hit 8 sets.
Took it easy 135lb

Weighted Pull-ups- Did a few sets of 2 with 18lb KB

WOD:
21 OVH Squats 95/65#
Run 1 Lap
21 Thursters
15 OVH Squats
Run 1 Lap
15 Thursters
9 OVH Squats
Run 1 Lap
9 Thursters

18:43 not too fast but done. Worked this one at 65# Legs are feeling it after the past couple of days.
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Old 07-18-2018, 08:53 AM   #12950
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Three sets of:
Romanian Deadlift x 6 reps 175#
Rest 90 seconds
Turkish Get-Ups x 3 reps each arm 35, 44, 53#
Rest 90 seconds

B.
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Air-Dyne x 0.5 miles
30 Kettlebell Swings 44#
3 Muscle-Ups

Yoga Poses
Flexbar Wrist Extensions
Forearm Banded Stretch
3 rounds

Good luck with the muscle up guys. Older dudes doing muscle ups is always impressive.
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