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Bill Hoogsteden 05-03-2021 04:57 PM

Re: Over 50 Crossfitters Sign In
 
Tim, thanks! I also walk the wife as well! ;) (She's walk almost twice a much as I did!)

A Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 100 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)
109 Pushups (40, 20, 20, 10, 10, 9)
10 Scap Pulls
10 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
Bike : 4x 1 mi : 16 mins 33 secs
Bike, 1 mi @ 4:06
Bike, 1 mi @ 4:50
Bike, 1 mi @ 3:50
Bike, 1 mi @ 3:47

I did about as well on these as on my last attempt on 15 Mar 2018. The last two rounds, I did faster than I did then!

Evening:
2.99 mi Dog Walk (Trying to avoid rain!)

Tim Babcock 05-04-2021 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Bill- Good job on the bike repeats. What kind of bike are you using? Assault?

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 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 3 dips
4-5 3 dips
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-05-2021 06:38 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I just used the stationary bike they had at the Base Globo. I'm not sure of the make. I was just glad my knee didn't feel like there were sand grains between the bones.

Great work on the TGUs, Dips, and KBS!

1.5 mi Dog Walk
50 Burpees (Yay! Burpees!)
107 Push Ups (60, 30, 10, 7)
10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 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 05-06-2021 03:08 PM

Re: Over 50 Crossfitters Sign In
 
Bill-It's always good when knees don't grind:)

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 5/6/2021
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 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
3 rounds

5 sets of:
Trapbar Deadlift 225# x 5 reps
30-60 seconds
KB Press 35# x 5 reps
30-60 seconds
Neutral Grip Pull Ups x 5 reps +10#
30-60 seconds

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

Banded Hip Stretches
5 Ring Muscle Ups
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-07-2021 06:41 PM

Re: Over 50 Crossfitters Sign In
 
:) Yep Tim! :)
Good work on the DLs, KB Press, and Rogue Bike Tabata!!

1.5 mi Dog Walk
50 Burpees (Yay! Burpees!)
107 Push Ups
10 Scap Pulls
11 Pull ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 95 lbs
11 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 05-09-2021 07:32 AM

Re: Over 50 Crossfitters Sign In
 
Happy Mother's Day to my wife, my mom, and all moms.

Saturday
5/8/21
Bouldered at Rock Mill with Kent. A tough purple problem early took a lot of my energy but eventually sent.

Today
5/9/21
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
Double KB Front Squat 35s, 44s, 44s
One-Armed Floor Press 62, 62, 70#
TRX Row +50#

Rogue Echo Bike
2 miles for time:
5:01

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

Tim Babcock 05-10-2021 04:00 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 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-10-2021 04:59 PM

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

1.47 mi Dog Walk
50 Burpees (Yay! Burpees!)
129 Push Ups (40, 43, 46)
10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 270 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 05-11-2021 05:13 PM

Re: Over 50 Crossfitters Sign In
 
1.46 mi Dog walk
1.49 mi Dog walk
50 Burpees (Yay! Burpees!)
129 Push Ups (43, 43, 43)
10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 115 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Bill Hoogsteden 05-12-2021 05:42 PM

Re: Over 50 Crossfitters Sign In
 
1.89 mi Dog Walk
1.6 mi Dog Walk
50 Burpees (Yay! Burpees!)
129 Push Ups (43, 43, 43)
10 Scap Pulls
11 Pull ups
7 Close grip Chin Ups
10 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 05-13-2021 03:58 PM

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

Yesterday
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20#
2. 3 finger (RPTC): 5 sets of 3-6-9
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
10 sets of 10 band pull aparts
Deep Squat Holds
balance training

Today 5/13/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 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
3 rounds

3 sets of:
Trapbar Deadlift 205# x 8 reps
60 seconds
KB Press 35# x 8 reps
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-14-2021 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I needed to keep busy to keep centered! Great WODs!!

1.11 mi dog walk
2.24 mi dog walk
2.92 mi dog walk (had to help an elderly neighbor along the way!)
50 Burpees (Yay! Burpees!)
129 Push Ups (43, 43, 43)
10 Scap Pulls
10 Pull ups
7 Close grip Chin Ups
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 05-16-2021 12:10 PM

Re: Over 50 Crossfitters Sign In
 
Saturday
5/15/21
Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasnít in the cards.

Today
5/16/21
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

5 sets of:
Bulgarian split squats x 5 each leg (Supported) DB 40#
60 seconds
Barbell Floor Press x 5 reps 115, 115, 135, 135, 135#
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

ďLucky SevensĒ
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24 kg)
5 rounds + 7 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-17-2021 04:55 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 hops on each leg
10 Penguin Clap jumps
10 High tap Jumps
50+ SUs
DU Attempts (Got 6)
143 Push Ups (50, 40, 30, 20,3)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)
Burgner Warm Up
Hang Squat Snatch : 1-1-1-1-1-1 :
1 Hang Squat Snatch @ 45 lbs
1 Hang Squat Snatch @ 65 lbs
1 Hang Squat Snatch @ 75 lbs
1 Hang Squat Snatch @ 85 lbs
0 Hang Squat Snatches @ 95 lbs
1 Hang Squat Snatch @ 85 lbs

Evening:
1.51 mi Dog Walk
10 Scap Pulls
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Goblet Squats
5 Back Squats @ 190 lbs
5 Back Squats @ 220 lbs
15 Back Squats @ 250 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 05-18-2021 05:12 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 hops on each leg
10 Penguin Clap jumps
10 High tap Jumps
143 Push Ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)

3 rounds of:
20 Front Squats, 135 lbs
7 Strict Pull-ups

3 mins 56 secs

EVENING:
3.11 mi Dog walk

10 Scap Pulls
12 Pull Ups
9 Chin Ups

5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
15 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 05-20-2021 03:28 PM

Re: Over 50 Crossfitters Sign In
 
Bill-20 front squats @ 135 for 3 rounds must have been tough!

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 4, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Today 5/20/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 each arm 35, 45, 53#
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#
Unstable KB Military Press 70#
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:03

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

Bill Hoogsteden 05-20-2021 06:19 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I was hobbling around the office all afternoon! :)

Great stuff with that grip workout!!

1.52 mi dog walk

Evening:
1.95 mi dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 225 lbs
1 Pull Up
5 Deadlifts @ 260 lbs
1 Pull Up
10 Deadlifts @ 290 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up

Bill Hoogsteden 05-21-2021 06:30 PM

Re: Over 50 Crossfitters Sign In
 
1.63 walk (up Accelerator Runway)
10 Pull Ups

Evening:
1.51 mi dog walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
9 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 05-23-2021 07:08 AM

Re: Over 50 Crossfitters Sign In
 
Accelerator Runway? That sounds interesting.

Saturday
5/22/21
Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white.

Today
5/23/21
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:
Goblet squats x 4 reps 60# DB + 20# vest
60 seconds
Dips x 4 reps
60 seconds
TRX Inverted Rows x 4 reps +35#
60 seconds

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:06
10 calories 9:39
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-24-2021 05:03 PM

Re: Over 50 Crossfitters Sign In
 
Tim, It's a hill with about a 100 foot rise over .25 mi. [url]https://www.mapmyfitness.com/workout/5780366776[/url] The Army tested short take offs and landings during WWII. Nice WODs! I was thinking of trying TRX face pulls.

At Base Globo:
.2222222 mi walk
.5555556 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 108 feet
10 leg swings on each leg in both directions
10 single leg hops on each leg
10 Penguin Clap jumps
10 High tap Jumps
50+ SUs
DU Attempts (got 2 :( )
143 Push Ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
Push Jerk : 3-3-3-3-3 :
3 Push Jerks @ 45 lbs
3 Push Jerks @ 65 lbs
3 Push Jerks @ 85 lbs
3 Push Jerks @ 95 lbs
3 Push Jerks @ 115 lbs
3 Push Jerks @ 135 lbs

Focused on form on this one!

Tim Babcock 05-25-2021 03:09 PM

Re: Over 50 Crossfitters Sign In
 
I really like the TRX inverted rows. They're harder than I thought they would be.

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 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds
Worked in 5 sets of 20 Flexbar Reverse Wrist Curls

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-25-2021 05:22 PM

Re: Over 50 Crossfitters Sign In
 
The TRX is a good piece of equipment!

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
11 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
15 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

Tim Babcock 05-27-2021 03:29 PM

Re: Over 50 Crossfitters Sign In
 
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 4, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Today
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift 225# x 3 reps
30 seconds rest
One Armed KB Floor Press 53, 62, & 6 sets of 70# x 3 reps
30 seconds rest
Neutral Grip Pull Ups 20# 3 reps
30 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree 1 72# + 1 62# KB Switch arms for each round
4 rounds
9:18

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-27-2021 05:29 PM

Re: Over 50 Crossfitters Sign In
 
1.87 mi Dog walk
1.60 mi Dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
1 Pull up
3 Deadlifts @ 240 lbs
1 Pull up
3 Deadlifts @ 275 lbs
1 Pull up
10 Deadlifts @ 310 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up

Bill Hoogsteden 05-28-2021 05:51 PM

Re: Over 50 Crossfitters Sign In
 
1.61 mi Dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
8 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 05-30-2021 07:15 AM

Re: Over 50 Crossfitters Sign In
 
Saturday
5/29/21
Bouldered at Rock Mill with Kent. One new orange and two new blues.

Today
5/30/21
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

5 sets of:
Bulgarian split squats x 5 each leg (Supported) KB 35, 35, 44, 44, 53#
60 seconds
KB Press x 5 reps 35# KBs
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

Rogue Echo Bike
Reverse Tabata
36 calories
0.81 miles

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

Bill Hoogsteden 05-30-2021 06:41 PM

Re: Over 50 Crossfitters Sign In
 
5.25 mi walk
1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
10 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 05-31-2021 07:14 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, 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
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 160#

Bill Hoogsteden 06-01-2021 05:27 PM

Re: Over 50 Crossfitters Sign In
 
Great work on that KBS/Push Up the Quick and the dead, Tim!

31 May:

1000 Push Ups:
(10, 10, 10, 10, 10, 10, 10, 10, 10, 10,
50, 50,
10, 10, 10, 10, 10, 10, 10, 10, 10, 10,
50, 50,
50, 50,
50, 10, 10, 10, 10, 10,
60, 10, 10, 10, 10,
50, 10, 10, 10, 10, 10,
10, 10, 10, 10, 10, 10, 10, 10, 10, 10,
10, 10, 10, 10, 10, 10, 10, 10, 10, 10)

I did a 2.7 mi dog walk after 500 and went to my son's place for Memorial Day picnic after 800. When we got home, I walked the dog 1.53 miles and finished the 1000.

Then I did 50 Burpees (Yay! Burpees!!)

1 June:
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
15 Back Squats @ 275 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 06-02-2021 04:28 PM

Re: Over 50 Crossfitters Sign In
 
1.00 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
12 Bench Press @ 185 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 06-03-2021 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill! 15 back squats @ 275# Crazy! Good job!

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

2 problems
5 ab wheel roll outs
5 rounds

Today 6/3/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift # x 8 reps 185#
60 seconds rest
KB Press x 8 reps 35s
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

10 minutes:
Rogue Echo Bike
3.78
120 calories
Maintained 60 rpm
PR

Banded Hip Stretches
1 ring muscle up
4 sets of 15 Reverse Hypers 160#

Bill Hoogsteden 06-03-2021 05:08 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim, I felt it! Great work on the DLs, KB Presses, Pull Ups, & Echo Bike!

10 Pull ups at work
1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
1 Pull Up
5 Deadlifts @ 260 lbs
1 Pull Up
3 Deadlifts @ 290 lbs
1 Pull Up

I tried to pull 325 and could not do it!! (WT?!?!?) :/

Bill Hoogsteden 06-06-2021 07:02 AM

Re: Over 50 Crossfitters Sign In
 
5 June:
1.43 mi Dog walk
Functional Fitness (AKA yard & house work)
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
3 Shoulder Press @ 110 lbs
8 Shoulder Press @ 110 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

Bill Hoogsteden 06-07-2021 05:00 PM

Re: Over 50 Crossfitters Sign In
 
At the Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 112 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 scap Pulls

21 Thrusters, 115 lbs
21 Chest-to-bar Pull-ups

6 min 19sec

I did the round in subsets of 8, 7, 6 for the Thrusters & 10, 5, & 6! Most were legit, especially the 1st ones! :D

Evening:
1.5 mi dog walk
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
9 Close Grip Chin Ups
5 Back Squats @ 115 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 175 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Tim Babcock 06-08-2021 07:20 AM

Re: Over 50 Crossfitters Sign In
 
Saturday-Monday 6/5-6/7
New River climbing trip with Norm, Kent, and Jason. Not great conditions but we got a lot done and had a good time. I got on quite a few 11s. Most of them went but they were not easy in the conditions.

Today (6/8/21)
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#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
On the 2 minutes...

Banded Hip Stretches
4 sets of 10 Reverse Hypers 160#
5 ring muscle ups

Bill Hoogsteden 06-08-2021 04:59 PM

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

At the Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 115 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

50 Dumbbell Shoulder-to-Overheads, 35 lbs
50 Dumbbell Deadlifts, 35 lbs
50 GHD Sit-ups

12:32

This was rough, I did the 50 reps about 10 to 15 at a time. When I got to 20 left, I went all the way just to get through them! After the GHD situps, I felt my back where I hurt it in 1990! Discretion was the better part of valor! (At least it feels better now!)

Evening:
1.51 mi dog walk
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Bill Hoogsteden 06-09-2021 05:35 PM

Re: Over 50 Crossfitters Sign In
 
At the 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 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
40 Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

10 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
1 Deadlift @ 295 lbs
1 Deadlift @ 300 lbs
1 Deadlift @ 305 lbs

Evening:
.94 mi Dog Walk

Tim Babcock 06-10-2021 07:28 AM

Re: Over 50 Crossfitters Sign In
 
Great work Bill!

Wednesday
6/9//21
Bouldered at Rock Mill with Kent and Norm. Two new oranges and three new blues.

Today
6/10/21
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

5 sets of:
Back Squats x 5 reps 95, 95, 115, 115, 135#
60 seconds
KB Bench Press x 5 reps 53# KBs
60 seconds
Inverted TRX Rows x 5 reps +35#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:01

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 06-10-2021 05:15 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Tim!

Back at the old Box!!

1 mi run
1 min on Jacobs Ladder, 113 feet
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
50+ SUs
DU attempts (Got 6)
40 Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Gwen:
5 Clean & Jerks @ 95 lbs

This was brutal

15 Clean & Jerks @ 45 lbs
12 Clean & Jerks @ 45 lbs
9 Clean & Jerks @ 45 lbs

Evening:
1.53 mi dog walk
10 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
1 Pull Up
5 Deadlifts @ 135 lbs
1 Pull Up
5 Deadlifts @ 170 lbs
1 Pull Up
5 Deadlifts @ 205 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up
10 Deadlifts @ 170 lbs
1 Pull Up

Tim Babcock 06-11-2021 07:41 AM

Re: Over 50 Crossfitters Sign In
 
Bill-That is a great warm up. Is that the warm up prescribed by the box?

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

30 Minuite EMOM
8 calories Rogue Echo Bike
2 ring muscle ups
10 push ups
10 kettlebell swings 53#
10 Wall Ball Shots 20#
5 Ab Wheel Roll Outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
1 Strict HSPU
10 Hanging Hip Touches, Alternating Arms


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