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

Bill Hoogsteden 12-02-2019 05:50 PM

Re: Over 50 Crossfitters Sign In
 
Nice work on the TGUs & KB complexes, Tim!

[B]WU:[/B]
.25 mi run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Overhead Squat : 3-3-3-3-3 :
45 lbs (10), 95 lbs (3), 115 lbs (3), 125 lbs (3), 135 lbs (3), and 145 lbs (3)

[B]Evening:[/B]
1.14 mi Dog walk

Tim Babcock 12-03-2019 04:26 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 2 ring muscle ups
3. 5 DB Goblet Squats 40#
4. 8 calories on Echo Bike
5. 5 Ab Wheel Roll Outs
6 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.

I think the workout log is working better! I'm having no issues.

Bill Hoogsteden 12-03-2019 05:45 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I think you are right! BTW, nice job on that EMOM!

1.14 mi dog walk

4 Pull Ups

10 1.5 Pood KBS

5 Back Squats @ 195 lbs
3 Back Squats @ 225 lbs
10 Back Squats @ 250 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs

Bill Hoogsteden 12-04-2019 06:29 PM

Re: Over 50 Crossfitters Sign In
 
400 m run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
15:00 AMRAP:
5 Strict Toes-to-bars
10 GHD Sit-ups
15 Hip Extensions

6 rounds + 5 Strict Toes-to-bars + 10 GHD Sit-ups + Hip Extension, 196 reps

[B]Evening:[/B]
5 Bench Press, 140 lbs
3 Bench Press, 160 lbs
10 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 12-05-2019 04:30 PM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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 Turkish Get Ups 53, 62, 70, 70, 70#
Trapbar Deadlift x 1 205, 225, 245, 265, 275# (failed at 275)
5 rounds

21 Kettlebell Swings
7 Strict Pull-Ups
20 Calories on Echo Bike
3 rounds
11:48

Shin box progressions
30/30 hang from rings for 5 minutes.

Good job on the back squats and bench presses, Bill! 10 reps @ 250# is very legit.

Bill Hoogsteden 12-05-2019 07:56 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I felt each one of these! Great job on the trap bar DLs & TGUs!

1.17 dogwalk to a park where they set up a CrossFit rig!! (WOW!)

33 Burpees (Yay! Burpees!!)

5 Deadlifts @ 210 lbs
3 Deadlifts @ 240 lbs
10 Deadlifts @ 265 lbs (Used my 100# Atlas Bumpers!!)
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 140 lbs

Bill Hoogsteden 12-08-2019 03:00 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi dog walk

5 Pull 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 12-08-2019 03:12 PM

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

Today 12/8/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2 Turkish Get Ups 70#
2 Sumo Deadlifts 185, 205, 205, 205, 205#
5 rounds

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
7 bursts today

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.

Tim Babcock 12-09-2019 04:35 PM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

30 minute EMOM
1. 8 Kettlebell Swings 70#
2. 8 Ab Wheel Roll Outs
3. 2 15' Rope Ascents
4. 5 ring dips
5. 5 Double Kettlebell Front Squats 35# KBs
6. 5 Kettle Press 35#
5 rounds

Tim Babcock 12-10-2019 04:39 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Ring muscle up
5 rounds

Quick and the Dead 53# KB
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

Shin box progressions
30/30 hang from rings for 5 minutes.

Bill Hoogsteden 12-10-2019 06:31 PM

Re: Over 50 Crossfitters Sign In
 
Awesome work Tim!!

1.14 mi Dog walk

10 1.5 Pood KBS

5 Back Squats @ 105 lbs
5 Back Squats @ 130 lbs
5 Back Squats @ 155 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs

Bill Hoogsteden 12-11-2019 05:55 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi dog walk

33 Burpees (Yay! Burpees!!)

20 Air Squats

12 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

Tim Babcock 12-12-2019 04:30 PM

Re: Over 50 Crossfitters Sign In
 
Keep hammering, Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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 Turkish Get Ups 70#
Sumo Deadlift x 1 205#
5 rounds

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

1 ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

Bill Hoogsteden 12-12-2019 05:50 PM

Re: Over 50 Crossfitters Sign In
 
I'm trying Tim! Great WODs!!

1.14 mi Dog walk

10 Air Squats

10 1.5 Pood KBS

5 Deadlifts @ 110 lbs
5 Deadlifts @ 140 lbs
5 Deadlifts @ 170 lbs
8 Deadlifts @ 140 lbs
8 Deadlifts @ 140 lbs
8 Deadlifts @ 140 lbs

Bill Hoogsteden 12-13-2019 06:29 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk

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 12-15-2019 09:03 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Climbed at Shaker with a good group. Did a little top roping and bouldering.

Today 12/15/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70#
2 Ring muscle ups
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

Tim Babcock 12-16-2019 03:48 PM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
8 bursts today (one more than last time)

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.

Bill Hoogsteden 12-16-2019 05:49 PM

Re: Over 50 Crossfitters Sign In
 
Wow Tim! Sounds like a heck of a workout!!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap pulls
10 Pull ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
3 rounds of:
30 GHD Sit-ups
Dumbbell Lunge, 50 lbs, 30 m

10:09

[I]I felt the GHD situps in my lower back. But it felt better in the later rounds![/I]

[B]Evening:[/B]
1.14 mi dog walk

Tim Babcock 12-17-2019 09:51 AM

Re: Over 50 Crossfitters Sign In
 
I used to like doing GHD sit-ups but stopped doing them when they were tweaking my back a little.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds
I did a half get up with my 88 pounder.

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Deep Squat Holds and Hero Pose.

Afterwards I tried a few HSPUs. I haven't done one in awhile and was pleasantly surprised to be able to do a full depth rep.

Bill Hoogsteden 12-17-2019 06:29 PM

Re: Over 50 Crossfitters Sign In
 
I was feeling an old back injury (29 year old back injury!) but I felt better. Awesome job on the MU and the HSPUs Tim!

1.14 mi dog walk

10 1.5 Pood KBS

10 1.5 Pood Goblet Squats

5 Back Squats @ 175 lbs
5 Back Squats @ 205 lbs
12 Back Squats @ 230 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

[I]These felt pretty good![/I]

Bill Hoogsteden 12-18-2019 05:02 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap pulls
10 Pull ups (6 & 4 reps)
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

[B]WOD:[/B]
Deadlift : 5-3-3-1-1-1
10 Deadlifts @ 135 lbs
5 Deadlifts @ 155 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
1 Deadlift @ 315 lbs
1 Deadlift @ 320 lbs
1 Deadlift @ 325 lbs

[B]Evening:[/B]
1.14 mi dog walk
10 1.5 Pood KBS

5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
10 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

Tim Babcock 12-19-2019 04:30 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

Quick and the Dead
10 kettlebell Snatches R 0-1 35#
10 kettlebell Snatches L 1-2 35#
Rest 2-3
3 ring dips 3-4
3 ring dips 4-5
Rest 5-6
5 times through

Deep squat holds and hero pose worked in.

Bill Hoogsteden 12-19-2019 06:40 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Tim!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap pulls
10 Pull ups (6 & 4 reps)
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Karen:
150 Wallball shots, 14# WB @ 10 feet

6:39

[I]14# is the heaviest WB we have at the box. This was almost 3 min faster than my previous attempt back in August of 16. [/I]

[B]Evening:[/B]
1.14 mi dog walk

Bill Hoogsteden 12-22-2019 05:42 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
5 Deadlifts @ 190 lbs
5 Deadlifts @ 220 lbs
10 Deadlifts @ 245 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs

Bill Hoogsteden 12-23-2019 07:29 PM

Re: Over 50 Crossfitters Sign In
 
1.32 Dog Walk
1.14 Dog Walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS

5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 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 12-24-2019 10:03 AM

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

Friday morning (12/20/19) is was sitting on my bed getting ready for school. I sneezed and my back felt like someone shoved a knife into it. I hobbled through the day. Saturday I went bouldering and very carefully tried to loosen up my back. It felt okay and I had an ok session. Saturday night I couldn't sleep much and every time I moved it felt like the knife was back. Sunday I stayed home and did some exercises I found online. It felt better Sunday night. Monday morning I got into the chiropractor. He did an assessment and took x-rays. Spacing was decent on discs except for the bottom one. He also said I have some degeneration in my right hip. It has been hurting off and on for the last few years. Later, Lisa and I went shopping and went to the Cavs game. My back felt was feeling better. Today I got a workout in.

Warmed up by completing some back exercises.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25# DB (limited ROM)
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 4 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
Reverse Wrist Curl
3 rounds

2-3-5-2-3-5-2-3
KB Deadlift 53, 70, 70# (limited ROM)
Neutral Grip Pull Up 0, 10, 20#
KB Floor Press 53, 62, 62#

Rogue Echo Bike
For Time:
10 calories :37
20 calories 2:47
30 calories 5:50
20 calories 8:17
10 calories 9:54
Rest 1 minute between efforts.

Shin box progressions
30/30 hang from rings for 5 minutes.

My back is feeling better. Hopefully it will continue to do so.

Merry Christmas and Happy Holidays everyone!

Bill Hoogsteden 12-24-2019 11:18 AM

Re: Over 50 Crossfitters Sign In
 
Whoa Tim! :yikes: Hope your back feels better! Nice job on that WOD.

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 190 lbs
3 Back Squats @ 220 lbs
12 Back Squats @ 245 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

Merry Christmas everyone!

Bill Hoogsteden 12-25-2019 10:21 AM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
12 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

Tim Babcock 12-26-2019 08:28 AM

Re: Over 50 Crossfitters Sign In
 
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Hero Pose. Did one HSPU to complete workout.
Back is feeling much better. I lowered the weight on the swings.

Bill Hoogsteden 12-26-2019 05:34 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Tim!! Glad your back is feeling better!!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
4 Pull Ups
10 1.5 Pood KBS
3 Deadlifts @ 205 lbs
3 Deadlifts @ 235 lbs
10 Deadlifts @ 260 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs

Bill Hoogsteden 12-27-2019 02:34 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
6 Pull Ups!
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
6 Shoulder Press @ 110 lbs
6 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Bill Hoogsteden 12-28-2019 05:24 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk
33 Burpees (Yay! Burpees!)
Back Squat : 5-5-5-5-5 :
5 Back Squats @ 45 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 205 lbs
5 Back Squats @ 225 lbs
5 Back Squats @ 245 lbs
5 Back Squats @ 265 lbs
5 Back Squats @ 270 lbs

[I]I did the 245#+ using my Atlas 100# bumpers. (Though it took me several attempts to lift them up to the rack. I had to treat them like atlas stones, which helped.)

Also, I got sad news today. My eldest cousin on my father's side just passed away from congenital heart and kidney failure. He was only 65! :yikes: Life is so short. We have to live it to the fullest.[/I]

Tim Babcock 12-29-2019 09:23 AM

Re: Over 50 Crossfitters Sign In
 
Bill-Sorry to hear about your cousin. Definitely a reminder to cherish the time you have and the people you are spending it with.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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 Turkish Get Ups (1 each arm) 35, 44, 53, 62,70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

1 ring muscle up
Hip Mobility Sequence
5 rounds

[url]https://www.youtube.com/watch?v=LxW6FZiz2H8[/url]
WFS

Tim Babcock 12-30-2019 10:14 AM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2-3-5-2-3-5-2-3
Landmine Goblet Squat 45# Barbell + 45, 55, 65#
Neutral Grip Pull-up 10, 15, 20#
One-armed Floor Press 53, 62, 62#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
52 calories-New PR

1 strict ring muscle up 0, 0, 0, 8, 8#
Barbell Wrist Roller with Hanging Kettlebell
Interior Rotation Hip Stretch, Deep Squat Hold
5 rounds

Bill Hoogsteden 12-30-2019 06:46 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim. Good stuff with those WODs.

[B]WU:[/B]
400 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 Alternating leg 20" step ups
33 Burpees (Yay! Burpees!)
10 TRX Face Pulls

[B]WOD:[/B]
30 C&J @ 135#

12:31

[I]Hadn't done this in a while and it showed.[/I]

[B]Evening:[/B]
1.14 mi dog walk

Bill Hoogsteden 12-31-2019 01:59 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups (4,3,2,1)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 205 lbs
3 Back Squats @ 225 lbs
12 Back Squats @ 260 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

Happy New Year!! :pepper::pepper:

Tim Babcock 01-01-2020 09:39 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Kent and Jason.

Today (1/1/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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 Arm Bars x 3 each arm 35, 44, 53#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get Ups (1 each arm) 44, 53, 62, 70, 88#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
3 times through

Happy New Year everyone!

Tim Babcock 01-02-2020 09:34 AM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 35#
10 pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 155#
Campus Board x 1 lap
KB Press 35#

Shin box progressions
30/30 hang from rings for 5 minutes.

Bill Hoogsteden 01-02-2020 05:32 PM

Re: Over 50 Crossfitters Sign In
 
Way to bring in the New Year Tim!!

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
5 Deadlifts @ 220 lbs
3 Deadlifts @ 245 lbs
10 Deadlifts @ 275 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs

1.32 mi dog walk

Tim Babcock 01-03-2020 09:11 AM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 neutral grip pull-ups
10 push ups
10 kettlebell swings @ 35#
5 goblet squats @ 25#

-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike x 30 seconds @ 6.5
1 15' rope ascent
15 push ups
15 kettlebell swings @ 53#
6 goblet squats @ 40#
6 rounds


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