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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Bill Hoogsteden 03-04-2018 04:58 PM

Re: Over 50 Crossfitters Sign In
 
Awesome 18.2/18.2A guys! Great WOD Tim!!

1.5 mi dogwalk

10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
5 @ 95#
5 @ 110#
4 @ 125#
5x10 @ 75#

1.4 mi dogwalk

Bill Hoogsteden 03-05-2018 07:00 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
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 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets

135# Clean

[B]WOD:[/B]
18.2
12:00 time cap
1 50#DB squats, 1 Burpee over the bar (Yay! Burpees!!)
... 10 50# DB Squats, 10 Burpees over the bar (Yay! Burpees!)

107 reps

[I]This was brutal! I thought I had a chance of being able to make a clean![/I]:shrug:

135#clean

[B]Evening:[/B]
1 mi dogwalk

10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squats:
3 @ 245#
3 @ 280#
10 @ 315# [I]Bad form[/I]
5x10 @ 175#

Tim Babcock 03-06-2018 04:00 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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
-10 face pulls 35#
3 rounds

5 swings (R) 53#
5 push ups
@top of next minute
5 swings (L) 53#
5 push ups
X 30 minutes

Dang Bill! Another workout later in the same day after 18.2!

Jan Hedman 03-06-2018 09:45 PM

Re: Over 50 Crossfitters Sign In
 
Good work men.
Tue 6March.

Lying leg raise
20,20,20reps
Hammer curls
12kg db's 15,15,15reps

Kb swing - pullups (underhand grip)
10/16kg (one pood) - 5reps
10/16kg - 5reps
10/16kg - 5reps
10/16kg - 5reps
10/16kg - 10reps
I did the swings so that i kept a hold on top overhead for a count to 3, was okay.

Some planking.

Jan Hedman 03-07-2018 12:04 PM

Re: Over 50 Crossfitters Sign In
 
Wed 7 March:
Full crowded gym, sopiled somewhat my plan...

Pushing sledge:
20kg - 40m, 40m
Air Bike
10min - 71kcal
Barbell row -> Db incl bench press
10/60kg - 10/22.5kg
6/80kg - 6/30kg
6/100kg (220lbs) - 6/35 kg
4/120kg - 6/40kg (88lbs)
4/120kg - 6/40kg
4/120kg - 6/40kg
6/100kg
10/60kg
Pulley face pull
10reps: 10,20,20kg
Pulley upright row :
10/20kg
dropset 10/50kg->10/40kg->10/30kg->10/20kg
Monkey bar:
Hole monkey bar ca 20bars.

Patrick Tonge 03-07-2018 08:38 PM

Re: Over 50 Crossfitters Sign In
 
Went to Tucson to see my son play some college baseball. They won 6 games straight!!

3.07.2018 Wednesday Today would have been my grandfathers 102 Birthday.... he only made it 74 years.:mad:

WU: Run 400M the 5 rounds
5 Push-ups
5 air squats
5 Dips

1 x 2 Bench Press 2rm Only made it to 120lb
Take 20 minutes to build to today’s 2-RM Bench Press

WOD:
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs) 135lb
12 Dumbbell / K.B. Push Press (50/35 lbs) 30lb
12 Ring Dips

Only got 3rd's + 5

Tim Babcock 03-08-2018 04:29 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

TGUs X 2 reps 35, 44, 53, 62, 70#
30-60 seconds
Campus on Sloper Rungs X 2 laps
30-60 seconds
Ring Dips X 5 reps
30-60 seconds
5 rounds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict muscle up
20 Flexbar Wrist Extensions
Reclining Hero Pose
5 rounds

Bill Hoogsteden 03-09-2018 07:20 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Tim, I questioned the wisdom of doing back squats after 18.2. I felt it the next day! Nice WODs especially that KB Cyclone!

Jan, I can so relate to being in a crowded gym!!!

You guys have been kicking @$$!

[B]7 March:
WU:[/B]
500 m row
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 Push ups
1, 2, 3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RFT:
400 m run
15 95# Thrusters

23:16 [I]A little slow, but I didn't feel too bad about it.[/I]

[B]Evening:[/B]
1 mi dogwalk:brrr:

[B]8 March:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 Burpees (Yay! Burpees!!)
Deadlift:
3 @ 265#
3 @ 305#
1 @ 340#
5x10 @ 190#

[B]9 March:
WU:[/B]
1 mi dogwalk
10 Single leg jumps on each leg
10 Penguin clap jumps
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Open 18.3 Scaled:
2 Rounds:
100 SUs
20 OHS, 45#
100 SUs
12 Jumping C2Bs
100 SUs
20 DB Snatches
100 SUs
12 Jumping C2Bs

12:27
[I]Sca!ed it like a boss![/I]

[B]Evening:[/B]
.5 mi dogwalk

10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
3 @ 105#
3 @ 120#
2 @ 135#
5x10 @ 75#

Patrick Tonge 03-10-2018 08:35 PM

Re: Over 50 Crossfitters Sign In
 
3.9.2018 Friday

Did 18.3 Scaled
14Min. time Cap. 2 Rounds
100 SU
20 OVH Squats @ 45lb
100 SU
12 C2B
100 SU
20 DB Snatch @ 35lb
100 SU
12 C2B

12:09 Tie-breaker 848 reps.

3.10.2018 Saturday
Group Stretch then Run 400M

Find 1 Rep max of Thurster:
120lb PR by 15lb.:D

Partner WOD 5 rounds 1 person does a round while the other rests
Run 1 Lab
9 Thursters @ 65lb
9 T2B

16:38

Thinking about doing 18.3 RX Sunday....1 DU at a time!! hope to hit 100DU, then I'll see if my shoulders can do a 115lb OVH Squat.... got to hit the 100DU first!!

Tim Babcock 03-11-2018 08:50 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

1. Hip Thrusts x 12 reps 50# Sandbag
2. Ab Wheel x 10
3. One-armed Floor Press x 10 R 53#
4. One-armed Floor Press x 10 L 53#
5. Alt Reverse Lunges x 10 reps 2-25# DBs
6. Strict Ring Muscle Ups x 2
30 minute EMOM (5 sets each)

Air-Dyne
(30 seconds on + 30 seconds rest X 20) @ Load Indicator 5.5 (last 2 on 7.0)

3 kipping pull ups (starting to get ready for Murph on Memorial Day)
20 Flexbar Wrist Extensions
5 rounds

Banded Forearm Stretch

Good luck with 18.3 Patrick. I'm rooting for you.


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