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Old 09-25-2020, 05:24 PM   #13731
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi dogwalk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 70 lbs
3 Shoulder Press @ 90 lbs
10 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
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Old 09-27-2020, 07:59 AM   #13732
Tim Babcock
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Re: Over 50 Crossfitters Sign In

I have a love/hate relationship with my Echo Bike. I know it's good for me but I dread the suffering.

Yesterday
Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps.

Today (9/27/20)
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
TRX-assisted Skater Squats (a new favorite)
One-armed KB Floor Press 53, 62, 70#
Neutral Grip Inverted Rows +20#

Rogue Echo Bike x 10 calories
Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs
6 rounds
11:36

Banded Hip Stretches
Work in 5 ring muscle ups
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Old 09-27-2020, 06:45 PM   #13733
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, That's funny about the Echo bike! Still, nice work!

1.87 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
10 Bench Press @ 170 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

1.52 mi Dog walk
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Old 09-29-2020, 03:06 PM   #13734
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Thanks Bill!
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
4 @ 53#, 4 @ 62#, 2 @ 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (5/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches
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Old 09-29-2020, 05:44 PM   #13735
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great MU and KBS work Tim!

1.67 mi dog walk
2.14 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 240 lbs
3 Back Squats @ 270 lbs
11 Back Squats @ 305 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
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Old Yesterday, 05:48 PM   #13736
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

2.95 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 160 lbs
11 Bench Press @ 180 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
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