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Tim Babcock 02-16-2021 10:31 AM

Re: Over 50 Crossfitters Sign In
 
I took it easy on my back. I shovel the drive out this morning. Back feels good but didn't want to push it. Nice job on the back squats Bill.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

4 sets of:
Turkish Get Ups x 2 each arm 35, 44, 53, 62#
60 seconds rest
Double KB Floor Press x 6 reps 53s
60 seconds rest
TRX Inverted Row x 6 reps +35#
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 02-16-2021 05:45 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I did "Functional Fitness" AKA Snow shoveling as well! ;) Nice Tabata on the Echo bike!

.52 mi dog walk
1.14 mi dog walk (in the snow!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
3 Back Squats @ 260 lbs
3 Back Squats @ 295 lbs
10 Back Squats @ 335 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs

Tim Babcock 02-18-2021 04:13 PM

Re: Over 50 Crossfitters Sign In
 
10 Turkish Get Ups 2 @ 35, 44, 53, 62, 70#

100 kettlebell swings @ 62#
6:56

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Not much time tonight. Made the most of it.

Bill Hoogsteden 02-18-2021 06:00 PM

Re: Over 50 Crossfitters Sign In
 
Great job getting a lot in short amount of time, Tim! 100 KBS! Whoa!!!

Functional fitness (AKA Snow Shoveling!)
.78 mi dog walk in the snow
1.14 mi dog walk in the snow
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 270 lbs
1 Pull up
3 Deadlifts @ 305 lbs
1 Pull up
7 Deadlifts @ 345 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up
8 Deadlifts @ 190 lbs
1 Pull up

I wished I did a few more 345# DLs!

Bill Hoogsteden 02-20-2021 06:55 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk in the snow
10 Scap Pulls
10 Pull Ups
8 Chin Ups
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
10 Bench Press @ 195 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Tim Babcock 02-21-2021 09:13 AM

Re: Over 50 Crossfitters Sign In
 
Bill-Walking in the snow is a whole new level!

Saturday 2/20/21
Bouldered at Rock Mill with Kent.

Today 2/21/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

6 sets of:
Trap-bar Deadlifts x 4 reps 3 sets w/205# & 3 w/225#
30 seconds rest
KB Press x 4 reps 35# 44#
30 seconds rest
Neutral Grip Pull Ups x 4 reps 20#
30 seconds rest

10 minutes:
Rogue Echo Bike
3.74
116 calories
Maintained 60 rpm

Last time-Made some improvement:)
3.64 miles
109 calories
60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 02-21-2021 05:51 PM

Re: Over 50 Crossfitters Sign In
 
Tim, It sure is!

1.52 mi dog walk in the snow
.53 mi dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
7 Shoulder Press @ 120 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 02-22-2021 05:47 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:

.222222 mi walk
.555556 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 20" Box Jumps
Deadlift : 3-3-3-3-3-3-3 :
3 Deadlifts @ 135 lbs
3 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
3 Deadlifts @ 305 lbs
3 Deadlifts @ 345 lbs
1 Deadlift @ 355 lbs

Tim Babcock 02-23-2021 04:38 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
3, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 02-23-2021 06:32 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:

.222222 mi walk
500 m row
.222222 mi walk
1 min on Jacobs Ladder, 102 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
15 Thrusters, 135 lbs
Run, 200 m
20 Thrusters, 95 lbs
Run, 400 m
30 Thrusters, 65 lbs
Run, 800 m
19:27

The first set were the worst. I could barely do thrusters. Then I couldn't run, though I felt better by the end of the runs. The second and third rounds, I had to split up. I got the thrusters done by 12 minutes and the lost 1/2 mile took me about 7 min.

5 Back Squats @ 275 lbs
3 Back Squats @ 315 lbs
9 Back Squats @ 350 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs

Squats again?!!? What was I thinking?!?!

Bill Hoogsteden 02-24-2021 05:56 PM

Re: Over 50 Crossfitters Sign In
 
1.19 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS

5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

Tim Babcock 02-25-2021 04:07 PM

Re: Over 50 Crossfitters Sign In
 
Bill-That thruster workout looks brutal.

Yesterday 2/24/21
3 problems
5 KB Windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -15#
3. Full Crimp 3 sets of 3-6-9-12 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Today 2/25/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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
Goblet Squats 60, 60, 70#
One Armed Floor Press 62, 62, 70#
Inverted TRX Rows +50# Sandbag

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
35 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 02-26-2021 07:11 PM

Re: Over 50 Crossfitters Sign In
 
Tim - It was! Great work!
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
4 Shoulder Press @ 130 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 02-27-2021 05:02 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 290 lbs
3 Deadlifts @ 325 lbs
1 Deadlift @ 365 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs

I haven't hit 365# in the DL in a while, But the 1st one went well.

Tim Babcock 02-28-2021 08:40 AM

Re: Over 50 Crossfitters Sign In
 
I'm loving the warmer weather.

Saturday 2/27/21
Bouldered at Rock Mill with Kent. Pretty good day. 3 oranges and 2 blues.

Today 2/28/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

8 sets of:
Trap-bar Deadlifts x 3 reps w/225#
30 seconds rest
KB Press x 3 reps 2 sets w35# & 6 sets w/44#
30 seconds rest
Neutral Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:44
20 calories 8:07
10 calories 9:44
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-02-2021 04:11 PM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

20 Minute E2MOM-10 sets
15 KBS 53#
5 Goblet Squats 53#
5 push ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 03-02-2021 07:36 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I'm enjoying the weather as well-did burpees (Yay! Burpees!!) out in my back yard! ;) Great work on those WODs

1 Mar:

@ Base Globo:
.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 110 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Tried C&Js got 135, tried 165 - didn't make it. :/

Evening:
1.52 mi dog walk

2 Mar:
@ Base Globo:
.222222 mi walk
.333333 mi run
.222222 mi walk
1 min on Jacobs Ladder, 110 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
8 Chin ups

WOD:
3x 5:00 AMRAP:
Kettlebell Farmers Carry, 24 kg
10 Kettlebell Swings, 24 kg
5 Burpees (Yay! Burpees!!)
Resting 2 mins between each AMRAP.

2 rounds + 1 KBS
2 rounds + 4 KBS
2 rounds + 2 KBS

The KB was heavy, but I was able to switch hands without stopping. I got the famer's walks done around 2:30. I did boof the order of Burpees (Yay! Burpees!!) & KBS, which might have been easier.

Evening:
1.52 mi dog walk
20 Burpees (Yay! Burpees!!)
10 Scap pulls
6, 5 Pull Ups
4, 4 Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 150 lbs
5 Back Squats @ 185 lbs
5 Back Squats @ 220 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs

Bill Hoogsteden 03-03-2021 05:22 PM

Re: Over 50 Crossfitters Sign In
 
1.86 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
6, 5 Pull Ups
4, 4 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Tim Babcock 03-04-2021 05:52 PM

Re: Over 50 Crossfitters Sign In
 
Looks like you've been busy Bill. I love farmer's carries.

Yesterday 3/3/21
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
5 ab wheel roll outs
20 Flexbar wrist extensions
5 rounds

Today 3/4/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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
Double KB Front Squat
Ring Dips
Pronated Pull-ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 210#

Skipped the metcon today. I got the second dose of the Covid-19 vaccine yesterday and didnít want to dig too deep a hole.

Bill Hoogsteden 03-04-2021 06:16 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim, Farmers' Carries aren't that bad. Nice work on the KBS, Ring Dips, & Pull Ups WOD!

1.86 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 155 lbs
1 Pull Up
5 Deadlifts @ 190 lbs
1 Pull Up
5 Deadlifts @ 230 lbs
1 Pull Up
10 Deadlifts @ 190 lbs
1 Pull Up
10 Deadlifts @ 190 lbs
1 Pull Up
10 Deadlifts @ 190 lbs
1 Pull Up

Bill Hoogsteden 03-05-2021 07:54 PM

Re: Over 50 Crossfitters Sign In
 
1.09 mi walk up the Accelerator Runway
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull Ups
5 Chin Ups
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 03-06-2021 04:18 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
2 Chin Ups
10 1.5 Pood KBS
Death By"" : 1 rep + 1 rep / 1 min
Pull-up : 9 rounds + 4 reps

3 three reps less than my last attempt on 14 Jun 2014. I just couldn't do any more! <shrug>

Tim Babcock 03-07-2021 12:57 PM

Re: Over 50 Crossfitters Sign In
 
Your Death By Pull Ups seems pretty good Bill. Strict or kipping? If I tried it I would have to do strict. Kipping pull ups irritate my shoulder.

Yesterday
Bouldered at Rock City Boulders in Pittsburg. Awesome place. Climbed for 3 with Kent. Fingers are sore today.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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
Trapbar Deadlift x 5 reps 225#
One-armed floor press x 5 reps 53, 53, 62, 62, 70#
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#

Rogue Echo Bike
2 miles for time
5:03

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 03-08-2021 07:25 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I did them strict. I'm not good at kipping and I too have shoulder issues!
Great work on the DLs & Echo Bike!

@ Base Globo:
.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 113 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
7 rounds of:
5 Pull-ups
5 Dips
5 min

This got tough toward the end! At least the dips were easy!

Tim Babcock 03-09-2021 04:23 PM

Re: Over 50 Crossfitters Sign In
 
Thanks for clarification Bill. Those reps add up quick. Starts easy but then quickly gets not so easy.

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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-11-2021 04:37 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
6 Ab Wheel Roll Outs
5 rounds

Today 3/11/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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
Goblet Squat 80# (60# DB + 20# vest)
KB Press 35, 25, 45# KBs
Inverted Row 50#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Tim Babcock 03-14-2021 07:45 AM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trap-bar Deadlifts x 3 reps w/225#
30 seconds rest
Dips x 3 reps
30 seconds rest
Pronated Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike x 10 calories
Double Unders x 15 reps
5 rounds
7:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 03-15-2021 04:16 PM

Re: Over 50 Crossfitters Sign In
 
Yes they do Tim! Great work!

9 Mar:
At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
15 AbMat Sit-ups
15 Barbell Good Mornings, 45 lbs
10 Thrusters, 135 lbs
10 Clean & Jerks, 135 lbs

8:47

1.52 mi Dog Walk

The Ides of March:
At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 113 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Front Squat : 5-5-3-3-3-1-1-1-1-1 :
5 Front Squats @ 45 lbs
5 Front Squats @ 65 lbs
5 Front Squats @ 95 lbs
5 Front Squats @ 115 lbs
3 Front Squats @ 135 lbs
3 Front Squats @ 185 lbs
3 Front Squats @ 205 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 230 lbs
1 Front Squat @ 235 lbs
1 Front Squat @ 240 lbs
1 Front Squat @ 245 lbs

1.52 mi Dog walk

Tim Babcock 03-16-2021 03:10 PM

Re: Over 50 Crossfitters Sign In
 
Great work Bill. Those front squats are impressive.

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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 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
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Patrick Tonge 03-16-2021 03:47 PM

Re: Over 50 Crossfitters Sign In
 
Hey Gents-
Friday 3/12
21.1.... Did RX only got 54... 1 DU at a time

Monday 3/15
5 x 3 Back Squat- Went lite
65-115lb

WOD:
AMRAP- Cheaper by the Dozen
3 DL 145/205 )
3 T2B
3 Cal Row / Bike
6 DL 145/205 )
6 T2B
6 Cal Row / Bike
add 3 after every set.....
Did 145lb DL got 88 reps

Bill Hoogsteden 03-16-2021 05:21 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim, the last few were more squirrely than I would have liked! Nice work on the TGUs, KBS, & MUs!!

Patrick, great job on 21.1! I do the same with DUs! ;) The wall walks scare me because my left shoulder blade has been wonky since the middle of last week.

At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
Shoulder Press : 3-3-3-3-3-3-3 :
3 Shoulder Press @ 45 lbs
3 Shoulder Press @ 65 lbs
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 125 lbs
2 Shoulder Press @ 130 lbs

Did this last November and got one more rep on 130#. They felt easy.

Evening:
1.77 mi Dog Walk

10 Scap pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10+ 1.5 Pood Goblet Squats (These HURT my shoulder!)

5 Back Squats @ 245 lbs
5 Back Squats @ 285 lbs
10 Back Squats @ 325 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs

Bill Hoogsteden 03-17-2021 06:38 PM

Re: Over 50 Crossfitters Sign In
 
1.85 mi dog walk
1.52 mi dog walk
64 Burpees (Yay! Burpees!!)
10 scap pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 165 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Another trip around the sun completed! And what a year this has been! I feel really good except for my shoulder, but stretching and moving helps a lot!!

Tim Babcock 03-18-2021 03:31 PM

Re: Over 50 Crossfitters Sign In
 
Happy birthday Bill! Keep kicking butt!

Yesterday
2 problems
10 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
7 Ab Wheel Roll Outs
5 rounds

Today 3/18/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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:
5 Goblet Squat 80# (60# DB + 20# vest)
30 seconds
5 KB Press 35# KBs
30 seconds
5 Inverted Rows +50#
30 seconds

Complete four sets each of:
Rogue Echo Bike 0.5 mile
Kettlebell Swings x 30 reps 44#
11:17 I did this workout in Nov of 18 in 12:38. I used an Air-Dyne though.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 03-18-2021 04:41 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I'm trying! Way to go on that PR for that Echo Bike & KBS workout!

.53 mi Dog Walk (in the rain!)
.67 mi dog walk (in the rain again!!)
50 Burpees (Yay! Burpees!)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 255 lbs
1 Pull Up
5 Deadlifts @ 295 lbs
1 Pull Up
6 Deadlifts @ 335 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs
1 Pull Up
8 Deadlifts @ 195 lbs

My left should still is wonkey. If I stretch it and keep moving, it feels good. I got tired on the 6th DL @ 335# I think I could have got in a few more reps!

Bill Hoogsteden 03-20-2021 06:33 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
50 Burpees (Yay! Burpees!)
10 Scap pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 105 lbs
6 Shoulder Press @ 120 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

Tim Babcock 03-21-2021 07:43 AM

Re: Over 50 Crossfitters Sign In
 
Keep on eye on that shoulder Bill!

Saturday 3/20/21
Bouldered at Rock Mill with Kent. Three oranges and two blues.

Today 3/21/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
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
Modified Sumo Deadlift 205,
Dips
Supinated Pull Up +10#

Rogue Echo Bike x 15 calories
Farmerís Walk (70 & 62# KBs. One lap. Switch every round.)
9:20

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 03-22-2021 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Tim, The shoulder is feeling better. If I move, it is fine. When I stop, that's when the pain sets in. Great stuff on the DLs & Echo Bike & Farmer's carries!

At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
7 Chin ups
50 Burpees (Yay! Burpees!!)
27 Assisted Squats

Back Squat : 5-5-3-3-3-1-1-1-1 :
5 Back Squats @ 45 lbs
5 Back Squats @ 95 lbs
5 Back Squats @ 115 lbs
3 Back Squats @ 135 lbs
3 Back Squats @ 185 lbs
3 Back Squats @ 205 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 275 lbs
1 Back Squat @ 295 lbs
1 Back Squat @ 315 lbs

Evening:
1.52 mi dog walk

Tim Babcock 03-23-2021 04:28 PM

Re: Over 50 Crossfitters Sign In
 
Motion is lotion 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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 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
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 03-23-2021 05:40 PM

Re: Over 50 Crossfitters Sign In
 
I've been told that, Tim!

At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
10 Single leg jumps
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU attempts (Got 10)
10 Push ups
10 Scap Pulls
11 Pull Ups
7 Chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 85 lbs
1 Muscle Snatch @ 95 lbs
1 Muscle Snatch @ 115 lbs
1 Power Snatch @ 65 lbs
1 Power Snatch @ 75 lbs
1 Power Snatch @ 95 lbs
1 Power Snatch @ 105 lbs
1 Power Snatch @ 115 lbs
1 Squat Snatch @ 65 lbs
1 Squat Snatch @ 75 lbs
1 Squat Snatch @ 75 lbs
1 Squat Snatch @ 115 lbs
1 Squat Snatch @ 115 lbs

Evening:

1.5 mi Dog Walk

10 Scap Pulls
10 Pull Ups
10 Chin Ups

3 Back Squats @ 265 lbs
3 Back Squats @ 305 lbs
8 Back Squats @ 340 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs

The snatches were tough @ 115#, I couldn't get any more. What was I thinking with more back squats?!?

Bill Hoogsteden 03-24-2021 04:28 PM

Re: Over 50 Crossfitters Sign In
 
1.86 mi dog walk
1.51 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
9 Bench Press @ 200 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Did a lot of mobilization on my shoulder and neck!


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