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Old 04-27-2018, 06:36 PM   #12831
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Kicking serious @$$ and taking names guys!

26 April
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 Frog holds
10 Pushups
3 Chin ups
10 Burpees (Yay! Burpees!!)

WOD:
10 Weighted Pullups, 20#
40 Raised arm walking lunges, 20#(20 in each arm)
10 Weighted Pullups, 20#
30 DB Snatches, 20# alternating
10 Weighted Pullups, 20#
20 Overhead squats, 20# 10 in each arm
10 Weighted Pullups, 20#
10 TGUs, 20#
10 Weighted Pullups, 20#

12:40

This was a shoulder killer. 20# seemed to be doable without messing up my shoulder too badly. I did the Pullups in subsets of 3 or two for the later sets. Far less than Rx, but not a bad WOD.

Evening:
1 mi dog walk
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Old 04-29-2018, 07:46 AM   #12832
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff, Kenny, and Norm.

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 Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Tall Kneeling Single Arm Bottoms-Up Presses 20, 20, 20, 20, 22.5#
30 seconds rest
Sloper Campus Lap x 2 laps
30 seconds rest

2 TGUs each Arm 35, 44, 53, 62, 70#
20 kettlebell swings 53#
5 rounds

Eccentric shoulder flexion with pvc pipe x 10 reps 5, 10, 10#
Flexbar Wrist Extensions x 20 reps
3 rounds

Off to mow the yard.
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Old 04-29-2018, 12:04 PM   #12833
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Sun 29 April

Recovery Cardio...

Assault Bike
10min (46kcal)
C2row
15min - 3303m

Dips -> SkiErg 500m
5reps
5reps - 2:33min
5reps - 2:31min
5/35lbs xtraweight - 2:30min
5/35lbs

Handball weekend...
Our son's team won the -03 agegroups
Finnish Championship in handball...
Our towns girls -03 won also the Finnish Championship, so lots of happy teenagers and proud parents here now
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Old 04-30-2018, 05:52 PM   #12834
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great WODs, Tim and Jan! Congrats on your kids' handball wins!

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 Frog holds
10 Pushups
5,4,3,2,1 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Jack:
20 min AMRAP:
10 115# Push Press
10 1.5 Pood
10 24" Step ups

6 Rounds + 10 Push Press

This is the first time I did Jack without injuring my self! The PPs weren't too bad, I was able to do sunsets of 5, 4, or 3.

Evening:
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
Back squats:
5 @ 205#
3 @ 230#
10 @ 255#
5x10 @ 135#
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Old 05-01-2018, 10:34 AM   #12835
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Tue 1 May:
Bike 10min
Warmup ciriut:
Pulldown -> Overhead pulley tri ext -> Kb swing
15/35kg -> 15/25kg -> 10/12kg
15/35kg -> 15/30kg -> 10/16kg
15/35kg -> 15/35kg -> 10/20kg

Clean:
5/barb
40kg (95lbs): 5,5reps
Dips:
5,5reps

Wod "elisabeth"
I did clean (60kg - 132lbs) without squatting and normal dips, 21-15-9
My clock did mess and stopped,but easy pace some 14min.
Assault bike
10min
Monkey bar ca 20ft
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Old 05-01-2018, 03:43 PM   #12836
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Great workouts guys!

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

Workout of the Day
A.
Four sets of:
Deadlift x 1 rep 225#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53, 53#
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 6 reps each leg 25# DBs
Rest 45 seconds
B.
Three rounds for time of:
0.5 Air-Dyne
20 Russian Kettlebell Swings 53#
25 Push-ups
10:26

1 additional deadlift

1 Strict ring muscle up
Eccentric shoulder flexion with pvc pipe x 10 reps 15#, 15#, 17.5#, 17.5#, 17.5#
Flexbar Wrist Extensions x 20 reps
5 rounds
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Old 05-01-2018, 06:05 PM   #12837
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff Jan and Tim! Elizabeth and I have had a contentious relationship! I hate when the watch mucks up!

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 Frog holds
10 Pushups
5,4,3,2,2Pullups
10 Burpees (Yay! Burpees!!)

WOD:
OHS 5-5-5
45# (5), 65#(5), 75#(5), 95#(5), 115#(5)
Snatch Balance 3-3-3
45#(3), 65#(3), 75#(3), 95#(3)
Hang Snatch 1-1-1
45#, 65#, 95#

I wanted to go heavier, but I could really feel my shoulder during this.
I can't believe I didn't do the Burgner warm-up!


Evening:
1 mi dog walk

Today was supposed to be "Get Moving Day". I guess I did enough moving.
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Old 05-02-2018, 05:01 PM   #12838
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
500 m row
1 min on Jacob's ladder, 120 flights
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
5,4,3,3,2 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Run 5M

42:32

I have walked faster than this! Whisky Tango?!?! At least it felt good!

Evening:
.86 dog walk
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Old 05-03-2018, 03:12 PM   #12839
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 15, 30#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
Three sets of:
Goblet Squat x 10 reps 53, 62, 70#
Rest 45 seconds
Hip Extensions x 10 reps
Rest 45 seconds
Single-Arm Trap 3 Raises x 10 reps each arm 10#
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings 53#
20 Air Squats
6 rounds

1 strict ring muscle up
1 Hexbar Deadlift @ 225#
20 Flexbar Wrist Extensions
5 rounds

Bill-It's early in the running season. I bet you'll be under 30 minutes pretty soon.
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Old 05-03-2018, 05:52 PM   #12840
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Lord have mercy, Tim!! I love your attitude!! Nice work!!

WU:
800 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
5,4,4,3,2 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
Front squats:1-1-1-1-1-1-1-1-1-1
45#(5)-65#(5)-75#(4)-95#(3)-115#(2)-135#(1)-185#(1)-205#(1)-225#(1)-245#(1)-255#(1)

This went pretty smooth except for the last three.

Evening:
1 mi dog walk
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