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Old 10-24-2020, 05:05 PM   #13761
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi dog walk
1.53 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
11 Shoulder Press @ 105 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 10-25-2020, 08:15 AM   #13762
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-Have you checked out any of the Crossfit Games this year? I watched the recap of Day 1 & 2. Entertaining. Incredible athletes.

Yesterday (10/24/20)
Bouldered at Rock Mill with Kent and Ryan. Fun!

Today (10/25/20)
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#
Kettlebell Windmills x 5 reps 35, 44, 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
Ab Wheel Roll Outs
Alt. Reverse Lunges each leg 50# Sandbag in front rack
Floor Press 53, 62, 70# each arm
Neutral Grip Pull Ups 20, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:06

Banded Hip Stretches
5 ring muscle ups
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Old 10-26-2020, 04:49 PM   #13763
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, I've been catching the reports on Facebook & The Morning Chalk-Up. You are right, awesome athletes!

At Base Globo:
.1 mi walk
400 m run
1 min on Jacobs Ladder, 113 feet
60+ SUs
10 Penguin Clap jumps
10 Single leg jumps on each leg
5 & 6 Tap jumps
10 DU attempts
10 Scap Pulls
10 Pull ups
5 Chin Ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Front Squat : 5-5-3-3-3-1-1-1-1-1 :
5 Front Squats @ 95 lbs
5 Front Squats @ 115 lbs
3 Front Squats @ 135 lbs
3 Front Squats @ 155 lbs
3 Front Squats @ 185 lbs
1 Front Squat @ 205 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 235 lbs
1 Front Squat @ 235 lbs
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Old 10-27-2020, 03:37 PM   #13764
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Awesome Front Squats 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
2 Turkish Get Ups each arm at 35, 44, 53, 62, 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
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches
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Old 10-27-2020, 05:36 PM   #13765
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim! My knees were feeling them!! The last two were squirrelly IMHO!

1.68 mi dog walk
1.57 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 245 lbs
3 Back Squats @ 280 lbs
11 Back Squats @ 315 lbs (Not the best)
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

More Squats - Again!?! Why do I do this?
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Old 10-28-2020, 05:41 PM   #13766
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi dog walk
2.3 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
11 Bench Press @ 185 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
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Old 10-29-2020, 03:26 PM   #13767
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Keep squatting 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

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

5 sets of:
Trapbar Deadlift x 5 195#
60 seconds
Double KB Press x 5 reps 35, 35, 35, 44, 44#, then 1 rep w/53#
60 seconds
TRX Inverted Rows x 5 reps +35# plate on chest
60 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:45
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches
5 ring muscle ups
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Old 10-31-2020, 03:17 PM   #13768
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi dog walk
2.3 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 100 lbs
9 Shoulder Press @ 110 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 11-01-2020, 08:37 AM   #13769
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Get those walks in Bill! Winter is coming.

Yesterday
Bouldered at Rock Mill.

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#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Double KB Front Squat 35s x 8 reps
60 seconds
Exercise Ball DB Bench Press x 8 reps 40s
60 seconds
Neutral Grip Pulls x 8 reps
60 seconds

Rogue Echo Bike 25 calories
Double Unders x 25 reps
2 rounds
6:51

Banded Hip Stretches
5 ring muscle ups
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Old 11-01-2020, 06:09 PM   #13770
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim, got 82 odd miles walked in October! Great work on the DUs and Rogue Bike!

1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 260 lbs
3 Deadlifts @ 290 lbs
12 Deadlifts @ 325 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

22 Push ups
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