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Bill Hoogsteden 09-16-2020 05:01 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog walk
1.73 mi Dog walk

34 Burpees (Yay! Burpees!)
10 Scap Pulls
10 Pull Ups
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
12 Bench Press @ 160 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

Tim Babcock 09-17-2020 04:02 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Great job on those back squats!

Yesterday
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 12 pushups
deep squat holds

Today 9/17/20
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#
5 KB Windmills each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
KB Goblet Squat x 3 reps 70#
60 seconds rest
KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
60 seconds rest

Rogue Echo Bike
2 miles for time:
4:59

Banded Hip Stretches

Bill Hoogsteden 09-18-2020 07:04 PM

Re: Over 50 Crossfitters Sign In
 
Great job Tim!
Yesterday:
Functional fitness AKA helping my daughter move

18 Sept:
1.52 mi dog walk

10 Scap Pulls
10 Pull Ups (8, 2)
2 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 80 lbs
12 Shoulder Press @ 90 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

This didn't seem too bad! It was a good way to celebrate the birth of a new grandson! (7 lbs 4 oz, 20 in)

Tim Babcock 09-20-2020 08:23 AM

Re: Over 50 Crossfitters Sign In
 
Congrats on the new grandson, Bill!

Yesterday
Climbed at Hinckley with several friends, including Jeff and Rick. Beautiful day with excellent conditions. Climbed 12 routes. Felt strong although stamina wasn't quite what it's been. Fun!

Today (9/20/20)
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
Skater Squats w/8# med ball for counterbalance (I need work on these)
Dips
Pronated Grip Pull Ups +10#

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed x 2 w/70# KB Switch arm on second lap
4 rounds
11:00

Banded Hip Stretches
Work in 5 ring muscle ups

Bill Hoogsteden 09-20-2020 07:24 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (8, 2)
3 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 215 lbs
5 Deadlifts @ 250 lbs
12 Deadlifts @ 285 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
1.67 mi dog walk

Bill Hoogsteden 09-21-2020 05:54 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dogwalk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
2 close grip Chin Ups
10 1.5 Pood KBS
Front Squat : 1-1-1-1-1 :
1 Front Squat @ 135 lbs
1 Front Squat @ 185 lbs
1 Front Squat @ 205 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 135 lbs

Tim Babcock 09-22-2020 03:12 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Played tennis with my friend.

Today (9/22/20)
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

Turkish Get Ups
10 @ 62#

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 (6 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions

Bill Hoogsteden 09-22-2020 05:23 PM

Re: Over 50 Crossfitters Sign In
 
Nice work on those TGUs, & KBS & MUs!
2.75 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
3 Back Squats @ 225 lbs
3 Back Squats @ 255 lbs
12 Back Squats @ 290 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

Tim Babcock 09-24-2020 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Awesome back squat Bill! I love to see the walking! Good work!

Yesterday
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 15 pushups

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#
5 KB Windmills each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
KB Goblet Squat x 6 reps 60# DB+20# vest
60 seconds rest
KB Press x 6 reps 35#
60 seconds rest
Neutral Grip Pull Ups x 6 reps +10#
60 seconds rest

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:09
10 calories 9:46
1 minute rest between efforts
Felt tough today!

Banded Hip Stretches
Worked in 5 ring muscle ups

Bill Hoogsteden 09-24-2020 05:23 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! My wife wants to walk with us so that is upping the mileage as well! Nice work on the Echo bike!

1.24 mi dog walk
2.2 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 235 lbs
3 Deadlifts @ 265 lbs
11 Deadlifts @ 300 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

Bill Hoogsteden 09-25-2020 05:24 PM

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

Tim Babcock 09-27-2020 07:59 AM

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

Bill Hoogsteden 09-27-2020 06:45 PM

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

Tim Babcock 09-29-2020 03:06 PM

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

Bill Hoogsteden 09-29-2020 05:44 PM

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

Bill Hoogsteden 09-30-2020 05:48 PM

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

Tim Babcock 10-01-2020 03:29 PM

Re: Over 50 Crossfitters Sign In
 
Bill, you're racking up the walking miles. I like it.:run:

Yesterday (9/30/20)
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
20 sets of 10 pushups

Today (10/1/20)
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#
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

5 sets of:
Pulley Assisted Skater Squats x 5 reps each leg -20#
60 seconds rest
DB Press x 5 reps 40#
60 seconds rest
Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

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

Banded Hip Stretches
Worked in 5 ring muscle ups

Bill Hoogsteden 10-01-2020 06:31 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I'm trying!! The dog has TONS of energy and my wife wants to keep up with us! ;)

1.52 mi Dog walk
2.93 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
12 Deadlifts @ 315 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

Bill Hoogsteden 10-02-2020 05:11 PM

Re: Over 50 Crossfitters Sign In
 
1.44 mi Dog walk
1.52 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 95 lbs
10 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

Tim Babcock 10-04-2020 08:05 AM

Re: Over 50 Crossfitters Sign In
 
Good work Bill!

Yesterday
Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully.

Today (10/4/20)
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#
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

2-3-5-2-3-5-2-3
Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10#
One-armed DB Bench Press 60#
Ring Rows +25# plate on chest
-finished up this section with some unassisted Skater Squats.

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:12 PR

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 10-05-2020 03:13 PM

Re: Over 50 Crossfitters Sign In
 
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 x 4 (2 each side)
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 5 w/8#
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Bill Hoogsteden 10-06-2020 05:30 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff, Tim!

1.54 mi dog walk
1.67 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 130 lbs
5 Back Squats @ 160 lbs
5 Back Squats @ 190 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

Love deload week!

Bill Hoogsteden 10-07-2020 04:36 PM

Re: Over 50 Crossfitters Sign In
 
1.71 mi dog walk
2.1 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 75 lbs
5 Bench Press @ 95 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

Bill Hoogsteden 10-08-2020 05:30 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi dog walk
3.07 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
5 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 135 lbs
5 Deadlifts @ 165 lbs
5 Deadlifts @ 200 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

Bill Hoogsteden 10-09-2020 05:42 PM

Re: Over 50 Crossfitters Sign In
 
3.14 mi Dog Walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (5,10)
3 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Tim Babcock 10-11-2020 08:21 AM

Re: Over 50 Crossfitters Sign In
 
You've been busy Bill. Keep up the good work!

Went to the New River this weekend. Ended up only climbing Friday. Saturday morning it was raining pretty steady with no hope of it letting up. So we bailed. However, we made the most of Friday. Fun day with Norm, Kent, Ryan, and Jason. Here is my tick list.
Friday-10/9/20
St. Pauli Girl 10c
My Sister Does Cluster Bombs 11c (fell once down low and lowered and then sent the route.
Fired for Sandbagging 12a (I brushed the lower crux holds and then sent it first go.) Felt solid. Norm is close to sending this one.
Face It Bubba 11a (clean TR) That is such a good route!
Insistent Irony 10c (A good slabby route that Jeff and I used to do all the time. It will teach you to use your feet. Ryan and Jason loved it!)
Casper Says Boo 5.9 A kind of scary route around the corner from Insistent Irony. It scared the crap out of a couple of the guys. It finally dawned of me the reason for the name of the climb.

Today (10/11/20)
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#
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

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
Kettlebell Press 35, 35, 44#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 12 calories
Suitcase Carry 70# Kettlebell (2 laps around Shed L/R)
4 rounds

Banded Hip Stretches
Worked in 5 ring muscle ups

Bill Hoogsteden 10-12-2020 05:57 PM

Re: Over 50 Crossfitters Sign In
 
Sounds like you had a good weekend though! Great Job on the Farmer's walk, Echo Bike, & MUs! I'm going to have to do more Ab roller work!

1.14 mi dog walk
1.67 mi dog walk
1.52 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 215 lbs
5 Back Squats @ 245 lbs
11 Back Squats @ 280 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

Tim Babcock 10-13-2020 03:08 PM

Re: Over 50 Crossfitters Sign In
 
That's a lot of back squats Bill. Great job!

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
3@35, 3@44, 2@53, 1@62, 1@70# each arm

Quick and the Dead
0-1 10 kettlebell Swings 0-1 2 rounds @53#, 2 rounds @ 62#, 1 round @ 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 5 w/8# med-ball
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Bill Hoogsteden 10-13-2020 05:14 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Nice work on the TGUs, KBSm & MUs!

1.14 mi dog walk
1.4 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
11 Bench Press @ 165 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

Bill Hoogsteden 10-15-2020 06:01 PM

Re: Over 50 Crossfitters Sign In
 
1st day back in the Base Globo (I even remembered my lock combo!)
.1111 mi walk
1 min on Jacobsladder, 114 feet
60 SUs
10 Single leg jumps on each leg
10 Penguin Clap jumps
10 Chin Ups
33 Burpees (Yay! Burpees!!)

3 rounds of:
Row, 500 m
25 Thrusters, 45 lbs
15 Pull-ups

17:18

This was the first WOD in a gym since March! I hadn't rowed since February! I got the rows in under 2:30, but they were getting slower on each round! An interesting twist on Jackie!

2.66 mi dog walk
10 Scap Pulls
10 Pull Ups (10)
5 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 225 lbs
5 Deadlifts @ 260 lbs
11 Deadlifts @ 290 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Bill Hoogsteden 10-16-2020 06:10 PM

Re: Over 50 Crossfitters Sign In
 
1.52mi dog walk
10 Scap Pulls
13 Pull Ups (8, 5)
5 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
11 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

Tim Babcock 10-17-2020 06:36 AM

Re: Over 50 Crossfitters Sign In
 
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

2 Turkish Get Ups (1 each arm)
10 kettlebell swings
1 ring muscle up
10 rounds
2 rounds at 35, 44, 53, 62, & 70#.

A quick one today. Heading to Toledo to help Mary move.

Tim Babcock 10-18-2020 08:07 AM

Re: Over 50 Crossfitters Sign In
 
4 problems
10 push ups
3 kettlebell windmills each side 35, 35, 44, 44, 53#
10 pronators
5 rounds

6 laps on Campus board (big sloper rungs)

Tim Babcock 10-19-2020 04:21 PM

Re: Over 50 Crossfitters Sign In
 
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#
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

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
DB Press 40# DBs
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike
5 rounds @ 20 calories
1 minute rest between rounds
1:10, 3:29, 5:49, 8:12, 10:36

Banded Hip Stretches

Bill Hoogsteden 10-19-2020 05:23 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim!

Back @ Base Globo
400 m run
1 min on Jacobs Ladder, 110 feet
60+ SUs
10 Single leg jumps on each leg
10 Penguin Clap Jumps
2x10 Jump taps
10+ DUs
10 scap Pulls
10 Pull ups
5 Chin Ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps

CrossFit Total:

1 Back Squat @ 315 lbs (225, 275, 295, 315)
1 Shoulder Press @ 140 lbs (135, 140, 145 (f) )
1 Deadlift @ 355 lbs (315, 335, 355, 375 (f) )

total 810

At least my DL @ 355 felt good! I did move the 375 a little bit.

Tim Babcock 10-20-2020 04:44 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Nice Crossfit Total!

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
10 @ 53#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 @53#
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

Bill Hoogsteden 10-20-2020 05:54 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim!!
1.56 mi dog walk
1.52mi dog walk
10 Scap Pulls
10 Pull Ups (9, 1)
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 235 lbs
3 Back Squats @ 265 lbs
12 Back Squats @ 295 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

Bill Hoogsteden 10-21-2020 05:40 PM

Re: Over 50 Crossfitters Sign In
 
0.53 mi dog walk
2.05 mi dog walk
10 Scap Pulls
10 Pull Ups
4 close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
11 Bench Press @ 175 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

Bill Hoogsteden 10-22-2020 05:20 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi dog walk
1.22 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 240 lbs
3 Deadlifts @ 275 lbs
12 Deadlifts @ 310 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

Tim Babcock 10-23-2020 05:21 PM

Re: Over 50 Crossfitters Sign In
 
10/22/20
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

4 sets of:
Goblet Squats x 6 60# DB
60 seconds
Dips x 6 reps
60 seconds
TRX Inverted Rows x 6 reps +25# plate on chest
60 seconds

Rogue Echo Bike
Tabata
50 calories

Banded Hip Stretches
5 ring muscle ups


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