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Tim Babcock 08-11-2020 07:37 AM

Re: Over 50 Crossfitters Sign In
 
Not too shabby yourself 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

2 Turkish Getups each arm 35, 44, 53, 62, 70#
5 rounds

Sprints Conditioning After a Lift
Week 1: (Sprint 11 seconds, rest 49) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches

Bill Hoogsteden 08-11-2020 05:09 PM

Re: Over 50 Crossfitters Sign In
 
Nice work on the TGUs and the sprints Tim!

1.67 mi dog walk (I ran up the park hill! ;) )
1.14 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 115 lbs
5 Bench Press @ 140 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

129 Push ups (39, 30, 30, 30)

Tim Babcock 08-13-2020 07:59 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill. I guess I'm not really sprinting. Just trying to get some running capacity back.

Yesterday-Bouldered at Rock Mill with Norm, Kent, and Ryan. A good crew.

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

5 sets of:
Goblet Front Foot Elevated Split Squat x 5 reps each 40# DB
60 seconds rest
DB Press x 5 reps 40# DBs
60 seconds rest
Neutral Grip Pull Up x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed x 2 w/60# DB Switch arm on second lap
4 rounds
11:15

Banded Hip Stretches
Calf stretches

Bill Hoogsteden 08-13-2020 05:39 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I hear you on the running!! I think my dog would run, but she would beat me! Great work on the echo bike & Farmers walk!!

1.67 mi dogwalk
1.52 mi dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 215 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

129 push ups (39, 30, 30, 15, 15)

Tim Babcock 08-16-2020 08:22 AM

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

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
KB Front Squat 2 35# KBs
One-arm Floor Press 53, 62, 70#
Pronated Grip Pull Up 20#

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches

Bill Hoogsteden 08-16-2020 05:49 PM

Re: Over 50 Crossfitters Sign In
 
Nice KB work & sprints Tim!!

1.52 Mi Dog Walk
1.67 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 90 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

129 Push Ups (39, 30, 30, 30)

Tim Babcock 08-17-2020 07:25 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill! I see you're still banging out a large amount of push ups. I need to do more push ups.

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

Quick and the Dead
10 kettlebell Swings 0-1 min 70#,
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Rogue Echo Bike
2 miles for time: 4:58

Banded Hip Stretches
Calf stretches

Bill Hoogsteden 08-18-2020 05:09 PM

Re: Over 50 Crossfitters Sign In
 
Thanks, Tim! Got to find better ways to do push ups without trashing my shoulders!! Nice work on the MUs and that Quick and the Dead!

1.19 mi dog walk
1.52 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 230 lbs
5 Back Squats @ 265 lbs
10 Back Squats @ 305 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

144 Push ups (44, 30, 20, 20, 20, 10)

Bill Hoogsteden 08-19-2020 05:39 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi Dog walk
1.9 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 155 lbs
5 Bench Press @ 175 lbs
10 Bench Press @ 200 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

143 Push ups (43, 30, 20, 20, 20, 10)

Tim Babcock 08-20-2020 07:14 AM

Re: Over 50 Crossfitters Sign In
 
Bill-Your back squats got heavy fast. Nice work. 10 @ 305 is a different language to me.

Yesterday
Bouldered at Rock Mill with Ryan. Last Wednesday until next summer.

Today (8/20/20)
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

4 sets of:
Rear-Foot Elevated Split Squat x 6 reps each leg 25# DB Goblet Style
60 seconds rest
One-Arm Landmine Push Press x6 reps each arm 45#+25#
60 seconds rest
Feet-Elevated Suspension Row x 6 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:33

Sprints Conditioning After a Lift
Week 1: (Sprint 12 seconds, rest 48) x 10
5% grade @ 7.5 mph

Calf Stretches

Bill Hoogsteden 08-20-2020 06:29 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim, I'm trying to work the form. They aren't as deep as I'd like. Way to go on the Farmers Walks, Bikes, and Sprints!

1.67 mi dog walk
1.43 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 240 lbs
5 Deadlifts @ 280 lbs
10 Deadlifts @ 315 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
The DLs felt good!
143 Pushups (43, 30, 25, 25, 20)

Tim Babcock 08-21-2020 11:37 AM

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

Quick and the Dead
10 kettlebell Swings 0-1 min 53, 62, 62, 70, 70#,
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Banded Hip Stretches

Good form is important! It will keep us in the game longer.

Bill Hoogsteden 08-22-2020 05:45 PM

Re: Over 50 Crossfitters Sign In
 
1.19 mi dog walk
.66 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
5 Shoulder Press @ 115 lbs
2 Shoulder Press @ 127.5 lbs
1 Shoulder Press @ 130 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

143 Push Ups (43, 25, 25, 25, 25)

Tim Babcock 08-24-2020 02:46 PM

Re: Over 50 Crossfitters Sign In
 
Crushing the push ups Bill!

Saturday (8/22/20)
Bouldered at Rock Mill.

Today (8/24/20)
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#
10 Palof Presses each side
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. 10 calories on Echo Bike
2. 5 Ab Wheel Rollouts
3. 5 dips
4. 5 Goblet Squats w/60# DB
5. 10 Kettlebell Swings 53#
6. 5 Ring Pull Ups

Banded Hip Stretches

Tim Babcock 08-25-2020 02:48 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

10 Turkish Get Ups @ 53#

100 Kettlebell Swings @ 62#
10 on the minute for 10 minutes

Sprints Conditioning After a Lift
Week 1: (Sprint 13 seconds, rest 47) x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Bill Hoogsteden 08-25-2020 05:29 PM

Re: Over 50 Crossfitters Sign In
 
Way to go on the TGUs, KBS, & sprints Tim!

1.67 mi Dog Walk
1.14 mi Dog Walk

10 Scap Pulls
5 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 240 lbs
3 Back Squats @ 280 lbs
10 Back Squats @ 315 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

143 Push Ups (43, 25, 25, 25, 25)

Bill Hoogsteden 08-26-2020 05:28 PM

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

10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 165 lbs
3 Bench Press @ 190 lbs
10 Bench Press @ 210 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

143 Push ups (43, 25, 25, 25, 25)

Tim Babcock 08-27-2020 03:39 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Way to get after it. Impressive stuff. Great squats and push up numbers!

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
Double KB Front Squat 35s
KB Press
Neutral Grip Pull up 20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:36

Banded Hip Stretches

Bill Hoogsteden 08-28-2020 05:41 PM

Re: Over 50 Crossfitters Sign In
 
I'm just tryin' to keep on going! Great stuff with the KB work, bike and Farmer's carries!

1.14 mi dog walk

10 Scap Pulls
8 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 125 lbs
1 Shoulder Press @ 140 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

143 Push ups (43, 25, 25, 25, 25)

Tim Babcock 08-29-2020 07:56 AM

Re: Over 50 Crossfitters Sign In
 
Keep on trucking..

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

KB Windmills x 3 reps each arm
5 rounds
20, 20, 35, 35, 45#

Quick and the Dead
10 kettlebell Swings 0-1 min 62#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions
Worked in 5 sets of 10 pronators each arm

Banded Hip Stretches

Tim Babcock 08-31-2020 03:07 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
3 problems
10-15-20-15-20 Push ups
10 second 2-finger hang
3 KB Windmills each arm 20, 35, 35, 44, 44# (These are starting to feel pretty good)
10 pronators each arm
5 rounds
Nice cool temps. Sent some harder problems. Starting to remember my problems.

Today 8/31/20
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#
3 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

5 sets of:
Double KB Front Squat x 5 reps 35s
60 seconds rest
Dips x 5 reps
60 seconds rest
Neutral Grip Inverted Rows x 5 reps +20#
60 seconds rest

Rogue Echo Bike
10 calories :33
20 calories 2:44
30 calories 5:46
20 calories 8:09
10 calories 9:44
1 minute rest between efforts

Banded Hip Stretches

Bill Hoogsteden 08-31-2020 05:44 PM

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

1.52 mi dog walk

10 Scap Pulls
8 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 260 lbs
3 Deadlifts @ 295 lbs
5 Deadlifts @ 335 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

143 Push Ups (43, 25, 25, 25, 25)

Tim Babcock 09-01-2020 03:03 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Great job on the deadlifts.

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

10 Turkish Get Ups
2 @ 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

Sprints Conditioning After a Lift
Week 1: (Sprint 14 seconds, rest 46 x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Bill Hoogsteden 09-01-2020 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Great work on the MUs & the sprints! I would LOVE to be able to do them!

1.14 mi Dog walk

1000 Push ups (10 sets of 100 (10 x 10 reps))

This wasn't as bad as my last attempt!

2.07 mi dog walk
5 Back Squats @ 260 lbs
3 Back Squats @ 295 lbs
8 Back Squats @ 335 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

Bill Hoogsteden 09-02-2020 05:03 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk

10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 175 lbs
3 Bench Press @ 200 lbs
5 Bench Press @ 225 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

Bill Hoogsteden 09-03-2020 05:25 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi Dog walk
1.53 mi Dog walk

10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 280 lbs
3 Deadlifts @ 315 lbs
3 Deadlifts @ 350 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

Bill Hoogsteden 09-04-2020 06:06 PM

Re: Over 50 Crossfitters Sign In
 
1.4 mi dog walk
.53 mi dog walk
1.67 mi dog walk
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 115 lbs
3 Shoulder Press @ 130 lbs
1 Shoulder Press @ 145 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

Did more Push presses on the last 130# & the 145#. :(

Tim Babcock 09-06-2020 08:12 AM

Re: Over 50 Crossfitters Sign In
 
Looks like you've been busy Bill! Keep it up.

Yesterday
Bouldered with Kent and at Rock Mill.

Today (9/6/20)
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
Goblet Squat 53, 62, 70#
One Armed Floor Press 53, 62, 70#
Neutral Grip Pull Ups +20, 20, 30#

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed x 2 w/70# KB Switch arm on second lap
4 rounds
10:33

Banded Hip Stretches

Tim Babcock 09-07-2020 07:56 AM

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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (4 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Sprints Conditioning After a Lift
Week 1: (Sprint 14 seconds, rest 46 x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Bill Hoogsteden 09-07-2020 05:02 PM

Re: Over 50 Crossfitters Sign In
 
I'm trying to keep keeping on Tim!! Great stuff with those Quick & Deads!

1.78 mi dog walk
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
Deadlift : 3-3-3-3-3-3-3

3 Deadlifts @ 135 lbs
3 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 245 lbs
3 Deadlifts @ 265 lbs
3 Deadlifts @ 300 lbs
3 Deadlifts @ 315 lbs

1.14 mi dog walk

Tim Babcock 09-08-2020 03:08 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
Strict Neutral Grip Pull ups x 5 reps 0, 10
3 KB Windmills each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

3 sets of:
Goblet Squat x 8 reps 60#
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

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

Band Hip Stretches

A quick one tonight. First day with students. Glad to be back, but I'm tuckered out.

Bill Hoogsteden 09-08-2020 05:22 PM

Re: Over 50 Crossfitters Sign In
 
Great Tabata Tim!!

1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 145 lbs
5 Back Squats @ 175 lbs
5 Back Squats @ 210 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

Tim Babcock 09-10-2020 04:53 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
3 problems
3 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 1, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 3 sets of 3-6-9 +0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
deep squat holds

9/10/20
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 w/53# (5 each arm)

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

Worked in 5 sets of 20 Flexbar Wrist Extensions
Banded hip stretches

Sprints Conditioning After a Lift
Week 1: (Sprint 15 seconds, rest 45 x 10
5% grade @ 7.5 mph

Bill Hoogsteden 09-10-2020 04:58 PM

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

1.67 mi dog walk
1.64 mi dog walk

10 Scap Pulls
11 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
5 Deadlifts | 150 lbs
1 Pull up
5 Deadlifts | 175 lbs
1 Pull up
5 Deadlifts | 220 lbs
1 Pull up
8 Deadlifts | 175 lbs
1 Pull up
8 Deadlifts | 175 lbs
1 Pull up
8 Deadlifts | 175 lbs

Bill Hoogsteden 09-11-2020 06:33 PM

Re: Over 50 Crossfitters Sign In
 
1.63 Dog walk

10 Scap Pulls
8 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 95 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

Bill Hoogsteden 09-12-2020 05:01 PM

Re: Over 50 Crossfitters Sign In
 
1.63 mi dog walk
1.88 mi dog walk

34 Burpees "Yay! Burpees!"
10 Scap Pulls
9 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 93 lbs
5 Bench Press @ 120 lbs
5 Bench Press @ 140 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

Tim Babcock 09-13-2020 08:06 AM

Re: Over 50 Crossfitters Sign In
 
Bill-I really like that Deadlift/Pull up workout.

Yesterday
3 problems
15 push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

10 minute EMOM
10 moderate problems
2 misses
Alternated between two problems

25 problems total

Today (9/13/20)
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 Squat 60# DB + 20# Vest x 6 reps
60 seconds rest
Exercise Ball Bench Press 53# KBs x 6 reps
60 seconds rest
Neutral Grip Pull Ups x 6 reps +10#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:41

Banded Hip Stretches
Worked in 5 ring muscle ups

Bill Hoogsteden 09-14-2020 05:56 PM

Re: Over 50 Crossfitters Sign In
 
Tim, thanks! I wanted to add something to the DLs. With the PUs I focus on form trying engage my scaps & getting as high as I can. Great work BTW!

1.18 mi Dog walk running back to the house when the dog suddenly collapsed and I had to get the car to pick up her & my wife. We got her home gave her some aspirin and a little rest and she was raring to go!! :O

34 Burpees (Yay! Burpees!)
10 Scap Pulls
9 Pull Ups
4 Chin Ups
10 1.5 Pood KBS

Clean & Jerk : 3-3-3-3-3 :

3 Clean & Jerks @ 45 lbs
3 Clean & Jerks @ 65 lbs
3 Clean & Jerks @ 85 lbs
3 Clean & Jerks @ 105 lbs
3 Clean & Jerks @ 115 lbs
3 Clean & Jerks @ 135 lbs
3 Clean & Jerks @ 145 lbs

Tim Babcock 09-15-2020 03:43 PM

Re: Over 50 Crossfitters Sign In
 
Excellent 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
3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm)

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 09-15-2020 05:41 PM

Re: Over 50 Crossfitters Sign In
 
Tim, Great work on the MU Quick & Dead!

1.52 mi Dog walk (She was feeling back to normal!)
2.93 mi Dog walk

34 Burpees (Yay! Burpees!)
10 Scap Pulls
10 Pull Ups
4 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
5 Back Squats @ 210 lbs
5 Back Squats @ 240 lbs
10 Back Squats @ 270 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


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