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Old 06-28-2020, 07:19 AM   #13631
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

3 sets of:
Reverse Lunges each leg x 8 25, 30, 40#
60 seconds rest
One-armed Floor Press x 8 reps 53#
60 seconds rest
Ab Wheel Roll Outs x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
48 calories

Banded Hip Stretches
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Old 06-29-2020, 08:05 AM   #13632
Tim Babcock
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Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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 Armbar x 5 each side 35, 4, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Single Leg Deadlift 20,25,30#
Kettlebell Press 35, 35, 44#
Neutral Grip Inverted Row 20#

20 kettlebell bell swings 44#
10 Box Jumps 20”
1 ring muscle up
5 rounds
12:30

Banded hip stretches
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Old 06-30-2020, 05:32 PM   #13633
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim. I felt every one of them! Great work!

1.67 mi. dog walk
1.51 mi dog walk
34 Burpees (Yay Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 250 lbs
3 Back Squats @ 280 lbs
10 Back Squats @ 315 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
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Old 07-01-2020, 08:33 AM   #13634
Tim Babcock
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Re: Over 50 Crossfitters Sign In

June 30, 2020
Bouldered at Rock Mill with Norm and Kent. Quickly sent 4 new blue routes. Fun.

July 1, 2020
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

5 sets of:
Alternating Reverse Lunge x 5 reps each leg 2 25# DBs
60 seconds rest
Ring Dips x 6 reps
60 seconds rest
Pull ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring 2-53# KBs
5 rounds
10:50

Banded Hip Stretches
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Old 07-01-2020, 05:12 PM   #13635
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great Stuff Tim!!

1.52 mi Dogwalk
1.93 mi Dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 170 lbs
3 Bench Press @ 190 lbs
10 Bench Press @ 215 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
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Old 07-02-2020, 08:04 AM   #13636
Tim Babcock
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Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Turkish Get Ups
3 each arm @ 35#
3 each arm @ 44#
2 each arm @ 53#
2 each arm @ 62#
1 each arm @ 70#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded hip stretches

Bill, I see you incorporate a lot of walking into your lifestyle. I too try to walk daily getting at least 2 miles in. I view walking as a sort of freedom. I hope to walk for my whole lifetime.
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Old 07-02-2020, 06:11 PM   #13637
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, I have a dog, therefore, I have a walking program!! My wife and I love walking. She doesn't like "the Superman workouts" we do!

.53 mi dog walk
1.52 mi dog walk
10 scap pulls
11 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 265 lbs
3 Deadlifts @ 300 lbs
6 Deadlifts @ 335 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
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Old 07-03-2020, 06:25 PM   #13638
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 Dog Walk
33 Burpess (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 110 lbs
3 Shoulder Press @ 125 lbs
1 Shoulder Press @ 140 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

This was tough! I could barely lift 140#.
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Old 07-04-2020, 07:18 AM   #13639
Tim Babcock
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Re: Over 50 Crossfitters Sign In

July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed.

July 4, 2020
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
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
Single Leg Deadlift 25, 30, 40#
Exercise Ball Bench Press 53# KBs
Neutral Grip Inverted Row 10, 20, 30#

Rogue Echo Bike
Reverse Tabata Protocol
35 calories

Banded Hip Stretches
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Old 07-05-2020, 08:07 AM   #13640
Tim Babcock
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Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Assisted Skater Squat x 8 reps each leg
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

Rogue Echo Bike/10 Calories
Single Arm Carry Around Building/Switch arm and Repeat 60# DB
5 rounds
12:25

10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball

Banded hip stretches
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