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Tim Babcock 03-25-2021 03:03 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
2 problems
15 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
8 Ab Wheel Roll Outs
5 rounds

Today 3/25/21
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

15 kettlebell swings
5 goblet squats
3 dips
10 rounds
18:30

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Hips were achy all day. Hopefully just the weather.

Bill Hoogsteden 03-25-2021 05:11 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
6 Chin Ups
10 1.5 Pood KBS
1 Pull Up
3 Deadlifts @ 275 lbs
1 Pull Up
3 Deadlifts @ 315 lbs
1 Pull Up
2 Deadlifts @ 355 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"
1 Pull Up

I would have done more at 355# but I could feel it in my shoulder!

Bill Hoogsteden 03-26-2021 05:05 PM

Re: Over 50 Crossfitters Sign In
 
1.51 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 100 lbs
3 Shoulder Press @ 110 lbs
5 Shoulder Press @ 125 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

Bill Hoogsteden 03-29-2021 04:07 PM

Re: Over 50 Crossfitters Sign In
 
At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 108 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
5 Pull Ups
6 Chin ups
5 Burpees (Yay! Burpees!!)

Hope :
3 rounds, 1 min per station:
Burpee (Yay! Burpees!!); 14, 12, and 14
Power Snatch, 75 lbs ; 7, 8, and 4
Box Jump (Did step ups), 24 in ; 7, 7, and 10
Thruster, 75 lbs ; 12, 10, and 7
Pull Up (Chest To Bar) ; 15, 8, and 9
Rest 1 min

144 reps : 55, 45, and 44 reps

I guess doing the Burpees (Yay! Burpees!!) helped. going to the Power Snatches were tough.

Evening:

1.5 mi dog walk

5 Burpees (Yay! Burpees!!)

Bill Hoogsteden 03-30-2021 04:47 PM

Re: Over 50 Crossfitters Sign In
 
At base Globo:

Did an InBody Measurement, 23.2% body fat!

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 109 feet (Did 20 Sec hard, 10 Sec easy!)
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
6 Chin ups
50 Burpees (Yay! Burpees!!)

Cindy:
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

15 rounds + 5 Pull-ups, 455 reps

Almost 5 Rounds less than my last attempt on 12 Apr 2019. My shoulder was still sore and my arm tingley and some what numb! :O

Evening:
1.8 mi dog walk
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat (My shoulder felt better doing these than last week!)

5 Back Squats @ 285 lbs
3 Back Squats @ 325 lbs
5 Back Squats @ 360 lbs (Not the best form)
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

More squats, what was I thinking!?!!?

Tim Babcock 03-30-2021 06:22 PM

Re: Over 50 Crossfitters Sign In
 
Looks like you've been busy Bill! Good work!

3/27/21
Bouldered at Rock Mill with Kent

3/28/29
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
Single Leg Deadlift
Banded Overhead Press w/ 2-35# KBs
TRX Row +50#

Rogue Echo Bike
10 calories :36
20 calories 2:50
30 calories 5:51
20 calories 8:15
10 calories 9:46
1 minute rest between efforts

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

5/28-5/30
Trip to New with wife. Lots of hiking and a little climbing. Climbed Team Machine (12a) clean on TR. Great conditions for technical slab.

Workout today when I got home.
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

10 Turkish gets up @ 53#
100 kettlebell swings @ 53# 4:46

10 minute EMOM
10 push ups + 10 band pull aparts

Band Hip Stretches
2 sets of 15 Reverse hypers @ 210#

Bill Hoogsteden 03-31-2021 05:21 PM

Re: Over 50 Crossfitters Sign In
 
I'm trying Tim! You've been busy your self!! Great work!!

1.9 mi dog walk
1.49 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 165 lbs
3 Bench Press @ 185 lbs
3 Bench Press @ 190 lbs
9 Bench Press @ 210 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

I could feel all the push ups I did yesterday!! :O

Tim Babcock 04-01-2021 08:29 AM

Re: Over 50 Crossfitters Sign In
 
3/31/21
Bouldered at Rock Mill with Kent

4/1/21
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
rear foot elevated split squat 25# DBs
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up +20#

Rogue Echo Bike
Reverse Tabata
10/20 x 8 sets
33 calories

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

Back started acting up a bit. We'll see what the next few days bring.

Bill Hoogsteden 04-01-2021 05:01 PM

Re: Over 50 Crossfitters Sign In
 
Tim, way to go on the Echo Bike and MUs!!

1.88 mi dog walk
1.5 mi dog walk
50 Burpees (Yay! Burpees!!)
75 Push ups
10 Scap Pulls
11 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 295 lbs
1 Pull Up
3 Deadlifts @ 335 lbs
1 Pull Up
0 Deadlifts @ 375 lbs (THREE attempts! :( )
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs
1 Pull Up
10 Deadlifts @ 195 lbs

Patrick Tonge 04-02-2021 03:51 PM

Re: Over 50 Crossfitters Sign In
 
Nice Work Gents!! Keep it up. Still reeling from last few weeks of the Open Comp. I did them all at RX 55+ Masters. It was tuff on my body, but I made it thru..........Only made it to the gym twice this week.

Tim Babcock 04-04-2021 08:16 AM

Re: Over 50 Crossfitters Sign In
 
4/3/21
Bouldered at Rock Mill with Kent

4/4/21
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling 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

4 sets of:
Trapbar Deadlift x 6 reps
30 seconds rest
Kettlebell Press x 6 reps 35s
30 seconds rest
TRX Inverted Row x 6 reps +25#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:11

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

[url]https://youtu.be/wjYNzITBDqg[/url] WFS

Good job making it through the Open Patrick. Sounds like a deload week was needed.

Bill Hoogsteden 04-05-2021 04:39 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Awesome work! Congrats!

Tim, Great work!

1.89 mi dog walk
97 Push ups (3 sets of 25 & 1 set of 22)
1.61mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 105 lbs
3 Shoulder Press @ 120 lbs
1 Shoulder Press @ 135 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

Bill Hoogsteden 04-06-2021 04:24 PM

Re: Over 50 Crossfitters Sign In
 
At base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 109 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)
47 Push ups (22, 25)
10 Scap Pulls
6 Chin ups
50 Burpees (Yay! Burpees!!)

WOD:
12:00 AMRAP:
1 Power Clean, 135 lbs
1 Strict Chest-to-bar Pull-up
2 Power Cleans, 135 lbs
2 Strict Chest-to-bar Pull-ups
3 Power Cleans, 135 lbs
3 Strict Chest-to-bar Pull-ups
4 Power Cleans, 135 lbs
4 Strict Chest-to-bar Pull-ups
5 Power Cleans, 135 lbs
5 Strict Chest-to-bar Pull-ups

1 round + 1 Power Clean + 1 Strict Chest-to-bar Pull-up + 2 Power Cleans + 2 Strict Chest-to-bar Pull-ups + 2 Power Cleans = 38 reps

This was brutal! The 1 and 2 rep parts of the round went easy. I tended to go fast and got tired. the latter parts of the round were brutal! Most of the C2Bs were pretty legit.

Evening:
1.8 mi dog walk
50 Push ups (25, 25)
1.8 mi dog walk
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 150 lbs
5 Back Squats @ 190 lbs
5 Back Squats @ 230 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs
10 Back Squats @ 190 lbs

Tim Babcock 04-07-2021 03:39 PM

Re: Over 50 Crossfitters Sign In
 
That workout does sound brutal!

Yesterday 4/6/21
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 3 ring dips
4-5 3 ring dips
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Today 4/7/21
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 1, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20#
2. 3 finger (RPTC): 3 sets of 3-6-9
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 pushups
Deep Squat Holds

Bill Hoogsteden 04-07-2021 05:01 PM

Re: Over 50 Crossfitters Sign In
 
Tim, it was!! ;) I haven't tried windmills and those 2 finger hangs look tough!! Great work!

1.19 mi dog walk
2.37 mi dog walk
50 Burpees (Yay! Burpees!)
97 push ups (22, 25, 25, 25)
10 Scap Pulls
11 Pull Ups
5 Chin Ups
5 Bench Press @ 90 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 04-08-2021 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Bill-2-finger hangs are for rock climbing.
The 10 minute time trial on an air bike is tough too. Mentally hard. I think the first 5 minutes is harder mentally than the second 5 minutes.

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

3 sets of:
8 Goblet Squats 60# DB
30 seconds
8 KB Press 40# DBs -hard
30 seconds
8 Neutral Grip Pull Ups
30 seconds

10 minutes:
Rogue Echo Bike
3.76
119 calories
Maintained 60-62 rpm

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Bill Hoogsteden 04-08-2021 05:14 PM

Re: Over 50 Crossfitters Sign In
 
Nice job on the Echo Bike! I need to try to find one, not sure if they have one at the base Globo.

1.48 mi dog walk
1.95 mi dog walk
50 Burpees (Yay! Burpees!!)
97 push ups (22, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 160 lbs
1 Pull Up
5 Deadlifts @ 195 lbs
1 Pull Up
5 Deadlifts @ 235 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

Patrick Tonge 04-09-2021 09:35 AM

Re: Over 50 Crossfitters Sign In
 
Tim- When you do the 2 finger hang do you use your thumb too?? Or only 2 Fingers??

Patrick Tonge 04-09-2021 09:50 AM

Re: Over 50 Crossfitters Sign In
 
4/05- Monday
Every minute, on the minute, for 8 minutes: Power Snatch x 2 reps @ 70%
55-75lb

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
95-145LB

WOD-
Every 10 minutes, for 20 minutes (2 sets):
Run 400 Meters
10 Burpee Box Jump Overs (24/20″)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
30/20 Calories of Assault Bike
9:15- scaled it: 10-15 Pu 15-25 WB 15-20 cal row

04/07 Wed
Deadlift 5 sets of 5 / 5 x 5 build, don't stat too light
135-235LB

WOD:
4/7/2021 - Wod
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Light Db Press
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 6-8 Strict Toes to Bar or Hanging Leg Raises @ 2111
Minute 5 – 10 Supine Ring Rows @ 21X0
I think this is the Easiest WOD I have done in YEAR!!

Then Wed. nite 30min Yoga stretching.... something new at the Gym

4/08 Thurs
6 x 3 Bench Press / 6 sets of 3
95lb- went lite.....

WOD:
4/8/2021 - Wod
Every 4 minutes, for 24 minutes (6 sets) for times:
1 min Max Calorie Assault Bike
1 min Max Row
1 min Max Ski erg, Battle Rope or Burpees
1 Min Rest

Got it Done: Did Rowing, Bike, and Burpees

Bill Hoogsteden 04-09-2021 05:42 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Tim!

1.05 mi walk up Accelerator Runway, 81 ft rise
1.61 mi dog walk
50 Burpees (Yay! Burpees!!)
97 push ups (22, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

Tim Babcock 04-11-2021 07:29 AM

Re: Over 50 Crossfitters Sign In
 
Good work Guys!

4/10/21
Bouldered at Rock Mill with Kent.

4/11/21
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#
Kneeling 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
Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end)
One-Armed KB Press 53, 62, 70#
TRX Inverted Row +50 Sandbag

Rogue Echo Bike x 15 calories
Farmer’s Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round)
4 rounds
9:11

Banded Hip Stretches
5 ring muscle ups
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-11-2021 08:28 AM

Re: Over 50 Crossfitters Sign In
 
Patrick-I use a hang board with 2 finger pockets. So no thumb. I tried attach a picture but couldn't figure it out.

Tim Babcock 04-13-2021 02:56 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, 3, 2, 2, 1 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
1 ring muscle up
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 25 Reverse Hypers 160#

Bill Hoogsteden 04-13-2021 05:13 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Tim!

2.64 mi dog walk
50 Burpees (Yay! Burpees!!)
118 Push Ups (43, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
Thruster : 3-3-3-3-3-3-3 :
3 Thrusters @ 45 lbs
3 Thrusters @ 65 lbs
3 Thrusters @ 95 lbs
3 Thrusters @ 115 lbs
3 Thrusters @ 135 lbs (Felt my shoulder on the last one! :O )
2 Thrusters @ 155 lbs
2 Thrusters @ 145 lbs

This was about 265 pounds less than what I was able to do back in April of 18! Of course, my back wasn't hurting me back then! :/

Tim Babcock 04-15-2021 05:14 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Take care of that back. It's hard to do much when my back is acting up. Knock on wood but since I starting incorporating reverse hypers into my routine my back has been much better.

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# DB + 20# vest
Dips
Pronated Grip Pull Ups +10#

20 double unders
Rogue Echo Bike x 10 calories
5 rounds
7:50

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-19-2021 02:58 PM

Re: Over 50 Crossfitters Sign In
 
New River trip over the weekend with Lisa, Kent, and Jason. Fun trip. Highlights include Tongulation and Bubba on a Landscape.

Today 4/19/21
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, 3, 2, 2, 1 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
1 ring muscle up
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 25 Reverse Hypers 160#

Bill Hoogsteden 04-19-2021 05:28 PM

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

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 on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
140 Pushups (65, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
AMReps 15 mins (1,2,3,...): Deadlifts and Runs : 37 reps | 5's + 7 reps | Rx'd
AMReps in 15 mins:
1 Deadlift, 275 lbs
1 Run, 50 m
2 Deadlifts, 275 lbs
2 Runs, 50 m
3 Deadlifts, 275 lbs
3 Runs, 50 m
4 Deadlifts, 275 lbs
4 Runs, 50 m
5 Deadlifts, 275 lbs
5 Runs, 50 m
6 Deadlifts, 275 lbs
1 Run, 50 m

The weight was heavier than I thought it would be. I ran SLOWER though as the rounds got longer, I was able to move faster in the later parts of the runs.

Evening:
3.15 mi dog walk

Bill Hoogsteden 04-20-2021 06:04 PM

Re: Over 50 Crossfitters Sign In
 
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 on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
140 Pushups (65, 25, 25, 25)
10 Scap Pulls
8 Chin Ups
10 20" Box Jumps

WOD:

G.I. Jane:
(1/2)

50 Burpee Pull ups (Yay! Burpees!)
21:27

This was brutal. I did them in sets of 5. My shoulder started hurting in the 2nd half. the last time I did this was in 2014, which took me almost 28 min!

Evening:
3.19 mi Dog Walk
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 185 lbs
5 Back Squats @ 215 lbs
15 Back Squats @ 245 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

Bill Hoogsteden 04-21-2021 05:24 PM

Re: Over 50 Crossfitters Sign In
 
1.5 mi Dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
10 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

My shoulder felt wonky on this one. But, the more reps I did, the better it felt!

Tim Babcock 04-22-2021 03:21 PM

Re: Over 50 Crossfitters Sign In
 
It's been years since I have done "GI Jane." That's a good workout!

Yesterday 4/21/21
3 problems
Push ups 10, 20, 20
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 "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

5 sets of 8 ab wheel roll outs
Deep Squat Holds

Today 4/22/21
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
Trapbar Deadlift 225#
KB Press 35# KBs
Neutral Grip Pull Up +10, 20, 30#

Rogue Echo Bike
(20 seconds work + 40 seconds rest) x 10 rounds
78 Calories
1.73 miles

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 04-24-2021 05:49 PM

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

4.37 mi dog walk (Did some bushwacking!)
50 Burpees! (Yay! Burpees!!)
65 Pushups
10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS
1 Pull up
5 Deadlifts @ 220 lbs
1 Pull up
5 Deadlifts @ 255 lbs
1 Pull up
12 Deadlifts @ 290 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
1.37 mi Dog walks

Tim Babcock 04-25-2021 07:06 AM

Re: Over 50 Crossfitters Sign In
 
I love bushwhacking! In climbing, we often find ourselves bushwhacking to find climbing areas.

Yesterday
4/24/21
Bouldered at Rock Mill with Kent. Really good day. 4 blues, 2 oranges, and 2 whites. One of the whites was pretty easy. The other one was small crimps and beta intensive footwork. My strengths.

Today
4/25/21
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#
Kneeling 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

6 sets of:
Front Squat x4 95#
30 seconds
Dips x 4
30 seconds
TRX Rows x 4 +50# sandbag
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:50

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

Bill Hoogsteden 04-26-2021 05:05 PM

Re: Over 50 Crossfitters Sign In
 
Yeah! Bushwacking is fun, though my wife made sure we did not do ANY climbing! :) HA!!

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 on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
86 Pushups (40, 20, 10, 10,5)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
50 Burpees (Yay! Burpees!!)

5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 95 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

Evening:
3.04 mi Dog walk

Tim Babcock 04-27-2021 02:55 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, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
10 push ups
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#

Finished up with a few cartwheels in the yard. Nice day!

Bill Hoogsteden 04-27-2021 05:52 PM

Re: Over 50 Crossfitters Sign In
 
Cartwheels! I love it!! :) Great work!!

At 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 on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
86 Pushups (65, 21)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
5 rounds of:
3 Power Cleans, 135 lbs
Shuttle Sprint, 60 yds

7:16

This was a LOT less than Rx. But, I felt the cleans went easy and felt good.

Evening:

2.89 mi Dog Walk

10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS

3 Back Squats @ 195 lbs
3 Back Squats @ 200 lbs
3 Back Squats @ 230 lbs
10 Back Squats @ 260 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Bill Hoogsteden 04-28-2021 05:05 PM

Re: Over 50 Crossfitters Sign In
 
1.85 mi Dog Walk

10 Scap Pulls
10 Pull ups
7 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

1.5 mi Dog Walk

Tim Babcock 04-29-2021 03:30 PM

Re: Over 50 Crossfitters Sign In
 
Good work Bill! Keep hammering...

Yesterday
3 problems
Push ups 15, 20, 15
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 "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

Worked in:
3 sets of 10 ab wheel roll outs
3 sets of 20 bird dogs
3 sets of 30 second side plank hold each side
Deep Squat Holds
balance training

Today 4/29/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40#
Neutral Grip Pull ups x 5 reps 0, 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
2 rounds

8 sets of:
Trapbar Deadlift 225# x 3 reps
30-60 seconds
KB Press 35-45# x 3 reps
30-60 seconds
Neutral Grip Pull Ups x 3 reps +20#
30-60 seconds

Rogue Echo Bike
10 calories :35
20 calories 2:45
30 calories 5:47
20 calories 8:10
10 calories 9:41
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 04-29-2021 05:45 PM

Re: Over 50 Crossfitters Sign In
 
You do the same, Tim!!

1.86 mi Dog Walk

3.24 mi Dog Walk (covered over 100 miles this month!)
10 Scap Pulls
11 Pull ups
6 Close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 235 lbs
3 Deadlifts @ 270 lbs
6 Deadlifts @ 305 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

Bill Hoogsteden 04-30-2021 04:54 PM

Re: Over 50 Crossfitters Sign In
 
3.35 mi Dog Walk

10 Scap Pulls
11 Pull ups
6 Close grip Chin Ups
10 1.5 Pood KBS

3 Shoulder Press @ 75 lbs
3 Shoulder Press @ 90 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 05-02-2021 06:57 AM

Re: Over 50 Crossfitters Sign In
 
Bill-Great job with the walking. Movement and meditation built into one activity.

Friday
4/30/21
Bouldered at Rock Mill with Kent and Ryan. No new set problems. Got an additional blue and white problem.

Today
5/2/21
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#
Kneeling 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

3 sets of:
Goblet Squat x 8 60# DB
30 seconds
KB Bench Press 53s x 8
30 seconds
TRX Rows x 8
30 seconds

Rogue Echo Bike x 15 calories
Farmer’s Walk around perimeter of backyard 200’ 2-53# KBs
4 rounds
10:10

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


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