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Bill Hoogsteden 06-11-2021 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Tim, That's a warmup I came up with myself based on some warmups I've seen online and stuff I felt I needed work on. I'll modify it if the WOD has running in it or pull ups or push ups.

1.5 mi Dog walk
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Tim Babcock 06-13-2021 08:27 AM

Re: Over 50 Crossfitters Sign In
 
Thanks for the clarification Bill. I may borrow a few of your ideas. :)

Saturday 6/12/21
Bouldered at Rock Mill with Kent. One new orange. Many repeats.

Today
6/13/21
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

8 sets of:
Trapbar Deadlift x 3 reps 205#
30 seconds
Dips x 3 reps
30 seconds
Offset hands Pull up x 3 reps (alt. arms each round)
30 seconds rest

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 70-75 rpm
* 137 calories, 3.50 miles

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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

Bill Hoogsteden 06-14-2021 04:49 PM

Re: Over 50 Crossfitters Sign In
 
Tim, Be my guest! ;)

1 mi run
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
20 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX face pulls with shoulder rolls

WOD:
Grettel:
10 rounds of:
3 Clean & Jerks, 135 lbs
3 Burpees (Yay! Burpees!!) Over Bars

23:36

About 11:39 slower than I did in January, BUT, I went Rx!

Evening:
1.51 mi Dog Walk

Tim Babcock 06-15-2021 07:52 AM

Re: Over 50 Crossfitters Sign In
 
Nice job on Grettel 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, 3, 2, 2, 1 each arm/31, 41, 51, 61, 71#
I used a barbell today. 71# was starting to feel heavy. I may try 100# by the end of the summer. We'll see how things go.

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 210#

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

Bill Hoogsteden 06-15-2021 04:05 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Nice WOD. Awesome work on those candlesticks!

At the Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 117 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
11 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps

WOD:
Tabata Back Squat, 95 lbs = 28,25,24,23,15,14,13,6
Rest 1 min
Tabata L-Sit = 20,20,20,20,15,14,15,15
Rest 1 min
Tabata Ring Row = 18,16,14,14,13,12,12,11
Rest 1 min
Tabata Row Calorie =40

437 reps = 148 + 139 + 110 + 40

Evening:
2.05 mi Dog walk
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 195 lbs
5 Back Squats @ 220 lbs
15 Back Squats @ 250 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Bill Hoogsteden 06-16-2021 04:47 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, 120 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
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

Deadlift : 5-3-3-1-1-1 :
10 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 205 lbs
5 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
1 Deadlift @ 295 lbs
1 Deadlift @ 300 lbs
1 Deadlift @ 305 lbs
1 Deadlift @ 315 lbs

I was SO glad I was able to do 315 after my failure of two weeks ago!

1.52mi Dog walk
10 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
10 Bench Press @ 170 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 06-17-2021 08:31 AM

Re: Over 50 Crossfitters Sign In
 
6/16/21
Climbed at Hinckley with Rick and Kenny. Conditions were very good for summer. I even got up “When You Dance.” It was good to see Rick and Kenny.

6/17/21
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5reps each side 35, 44, 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
Back Squat 115, 135, 155#
KB Floor Press 53, 62, 70#
TRX Inverted Row +50

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:15

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

A few Candlestick roll to stands
A few cartwheels in the yard
12 Hanging Hip Touches, Alternating Arms

Bill Hoogsteden 06-17-2021 06:36 PM

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

500 m row
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pushups
10 Scap Pulls
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

20:00 AMRAP:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Pistol Progressions
400 m run after every 3rd Round

6 rounds = 270 reps

1.48mi Dog walk
10 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS

5 Deadlifts @ 225 lbs
5 Deadlifts @ 260 lbs
6 Deadlifts @ 295 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Tim Babcock 06-18-2021 07:31 AM

Re: Over 50 Crossfitters Sign In
 
Bill-I really like that AMRAP.

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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
8 calories Rogue Echo Bike
1 15’ Rope Ascent
4 dips
10 kettlebell swings 62#
15 double unders
6 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stand
12 Hanging Hip Touches, Alternating Arms

Bill Hoogsteden 06-18-2021 06:31 PM

Re: Over 50 Crossfitters Sign In
 
Tim, it was tough, you HAD to keep moving!!

1.28mi Dog walk
10 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
10 Shoulder Press @ 100 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Tim Babcock 06-20-2021 08:40 AM

Re: Over 50 Crossfitters Sign In
 
Saturday 6/19/21
Bouldered at Rock Mill with Kent and Keith. 2 blues and 2 oranges. Close on an additional orange and a white problem.

Today
6/20/21
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 225#
KB Press 35# KBs
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike
10 rounds
60 seconds work/60 seconds rest
155 calories, 4.25 miles, 65-70 rpm

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

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

Bill Hoogsteden 06-22-2021 05:25 PM

Re: Over 50 Crossfitters Sign In
 
.5 mi run
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 Back Squats @ 135 lbs
5 Back Squats @ 165 lbs
3 Back Squats @ 185 lbs
3 Back Squats @ 205 lbs
3 Back Squats @ 225 lbs
1 Back Squat @ 275 lbs
1 Back Squat @ 295 lbs
1 Back Squat @ 305 lbs

My knee felt bad in the run and kept on feeling bad in the back squats.

Evening:
.91 mi Dog walk

Tim Babcock 06-23-2021 07:38 AM

Re: Over 50 Crossfitters Sign In
 
Watch that knee Bill!

6/22/21
Bouldered at Rock Mill with Kent. Sent one new blue, two new oranges, and two new whites.

6/23/21
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

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
3-4 1 muscle up
4-5 1 muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Worked in the Standing Long Jump Assessment (Dan John)
6'8"

Bill Hoogsteden 06-23-2021 05:55 PM

Re: Over 50 Crossfitters Sign In
 
I am Tim!!

.51 mi run
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pike Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

WOD:
J.T.:
21-15-9 reps of:
Strict Wall Facing Handstand Push-up
Jumping Ring Dip Negative
Push-up

5:25

Evening:
3.22 mi dog walk
10 Scap Pulls
13 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 140 lbs
3 Bench Press @ 160 lbs
15 Bench Press @ 180 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

Bill Hoogsteden 06-24-2021 05:31 PM

Re: Over 50 Crossfitters Sign In
 
1 mi walk
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pike Pushups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

21-15-9 reps of:
Push Press, 95 lbs
Jumping Chest-to-bar Pull-up

9:50

Evening:
1.52 mi dog walk
10 Scap Pulls
10 Pull ups
5 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 245 lbs
3 Deadlifts @ 280 lbs
6 Deadlifts @ 315 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Tim Babcock 06-25-2021 08:46 AM

Re: Over 50 Crossfitters Sign In
 
Saturday 6/24/21
Climbed at Kelley’s Island with Norm, Robert, Nahomi, and Ben. Did a little bouldering and several top ropes. Exploring the possibility of climbing at Kelley’s. Short top ropes on a vertical quarry cliff. Very hot but fun.

Today
6/25/21
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#
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
Back Squat 115, 135, 155
Dips 0, 10, 20#
Off Set Pull Ups +0#

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.)
4 rounds
9:23

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Bill Hoogsteden 06-25-2021 06:01 PM

Re: Over 50 Crossfitters Sign In
 
Great work, Tim especially on the Farmer's Walks!

1.62 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Push ups
10 Pike Push ups
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
7 Shoulder Press @ 110 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Tim Babcock 06-27-2021 07:56 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill. My traps were sore the next day. That was a bump up in weight.

Saturday 6/26/21
Bouldered at Rock Mill with Kent. One new blue and one new orange. Orange problem was hard. I spent 30 minutes working it out. Satisfying send.

Today 6/27/21
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
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 x 3 reps 225#-4 sets/245#-4 sets
30 seconds
KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44#
30 seconds
TRX Rows x 3 reps +50#
30 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:41
30 calories 5:40
20 calories 7:54
10 calories 9:26 Might be a PR
1 minute rest between efforts

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

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

Bill Hoogsteden 06-28-2021 05:16 PM

Re: Over 50 Crossfitters Sign In
 
Looks Like great work Tim!! Especially on the Echo Bike!

1.09 mi walk
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 3 :/)
10 Pike Pushups
10 Scap Pulls
11 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20 in Box Jumps
10 TRX Face Pulls

"AMReps in 12 mins:
1 Jumping Ring Muscle-up @ 1 rep
5 Medicine Ball Cleans, 14 lbs @ 5 reps
2 Jumping Ring Muscle-ups @ 2 reps
10 Medicine Ball Cleans, 14 lbs @ 10 reps
3 Jumping Ring Muscle-ups @ 3 reps
15 Medicine Ball Cleans, 14 lbs @ 15 reps


Evening:
1.52 mi Dog walk
11 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
13 Back Squats @ 265 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Using a lot of knee supports, which are helping my knee!

Bill Hoogsteden 06-29-2021 04:50 PM

Re: Over 50 Crossfitters Sign In
 
1.07 mi walk
10 leg swings on each leg in both directions
10 Penguin Clap Jumps
10 single leg jumps on each leg
10 High tap Jumps
10 Pike Pushups
10 Scap Pulls
11 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20 in Box Jumps
Deadlift : 3-3-3-3-3-3-3 :
3 Deadlifts @ 135 lbs
3 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
3 Deadlifts @ 305 lbs
3 Deadlifts @ 275 lbs

My knee felt wonky doing the 305#, so I figured discretion was the better part of valor.

Evening:
1.53 mi Dog walk
12 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
15 Back Squats @ 280 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Tim Babcock 06-30-2021 08:30 AM

Re: Over 50 Crossfitters Sign In
 
Great job on the deadlifts and squats Bill. Impressive numbers.

6/29/21
Climbed at Rock Mill with Norm and Kent. One new blue and one new orange. Solid problems.

Today
6/30/21
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:
Back Squat X 5 reps 115, 125, 135, 145, 155#
30 seconds
Banded DB Bench Press x 5 reps 40s w/1” band
30 seconds
Sloper Campus Lap x 2

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:15

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Bill Hoogsteden 06-30-2021 05:28 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I'd like bigger numbers, but, I GOT to watch my knee! Great work on the back squats and bench as well!!

At Base Globo:
1 mi walk
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 Push Ups
10 Pike Pushups
10 Scap Pulls
13 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

Hang Power Snatch : 1-1-1-1-1-1-1-1-1-1 :
1 Hang Power Snatch @ 45 lbs
1 Hang Power Snatch @ 50 lbs
1 Hang Power Snatch @ 55 lbs
1 Hang Power Snatch @ 60 lbs
1 Hang Power Snatch @ 65 lbs
1 Hang Power Snatch @ 70 lbs
1 Hang Power Snatch @ 75 lbs
1 Hang Power Snatch @ 80 lbs
1 Hang Power Snatch @ 85 lbs
1 Hang Power Snatch @ 90 lbs
1 Hang Power Snatch @ 95 lbs
0 Hang Power Snatches @ 100 lbs

I did better than I did a few months ago!

Evening:
1.52 mi dog walk
10 Scap pulls
13 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
12 Bench Press @ 190 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 07-01-2021 07:48 AM

Re: Over 50 Crossfitters Sign In
 
Definitely watch that knee Bill. I haven't back squatted in recent history. The last month or so I've started again. Nothing crazy but it feels good to be able to do it again. I saw on StrongFirst that someone my age and weight should be able to back squat 155 for 5 reps. Doesn't mean you're strong but at least you're not weak. I'm happy with that.

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
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 07-01-2021 06:05 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I'm trying! That 5 rep back squat seems to be a good plan! (That's the reason I've been doing 40 pushups a day. I read a UK study which said that men who could do 40 Pushups tended to outlive those who couldn't!)

At the Base Globo:

1 mi walk
1 min on Jacobs Ladder, 110 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 Push Ups
10 Pike Pushups
10 Scap Pulls
14 Pull Ups
10 Chin Ups
50 Burpees (Yay! Burpees!!)

42 Row Calories
42 Alternating Dumbbell Hang Snatches, 50 lbs

11:18

Doing the dumbbell hang Snatches weren't that bad, as long as I kept my form. I had to finish early due to the gym being closed for cleaning.

Evening:
1.52 mi dog walk
10 Scap Pulls
14 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 260 lbs
3 Deadlifts @ 295 lbs
1 Deadlift @ 330 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Bill Hoogsteden 07-06-2021 06:42 PM

Re: Over 50 Crossfitters Sign In
 
2 July:
1.15 mi walk
1.36 mi walk

100 Burpees (Yay! Burpees!!) ~15 min
40 push ups
10 Pike push ups

5 July :

1.34 mi walk
10 Scap Pulss
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
3 Shoulder Press @ 100 lbs
6 Shoulder Press @ 115 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

6 July:
1.52 mi dog walk
10 Scap Pulls
13 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 120 lbs
5 Back Squats @ 150 lbs
5 Back Squats @ 180 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Bill Hoogsteden 07-10-2021 05:03 PM

Re: Over 50 Crossfitters Sign In
 
.51mi dog walk

50 Burpees (Yay! Burpees!!)
40 push ups
10 Pike push ups
10 Scap Pulls
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Bill Hoogsteden 07-11-2021 06:32 PM

Re: Over 50 Crossfitters Sign In
 
1.5 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 205 lbs
5 Deadlifts @ 210 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Tim Babcock 07-12-2021 07:48 AM

Re: Over 50 Crossfitters Sign In
 
Took a week off to vacation in New Hampshire and Maine. We visited my dad in NH and then went to Bar Harbor and Acadia National Park. We did some hiking and took a Whale Watch tour. We saw several humpbacks. Pretty cool.

7/2/21 (before trip)
Bouldered at Rock Mill with Kent and Ryan.

7/11/21 (after trip)
Bouldered at Rock Mill. Two new blues.

Today
7/12/21
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 35, 44, 53#
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
Back Squat 95, 115, 135#
Floor Press 53, 62, 70#
Neutral Grip Pull Up on Rings 0, 10, 20#

Rogue Echo Bike x 10 calories
Box Jumps x 10 reps 20”
Push Ups x 10 reps
5 rounds
11:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

A few Candlestick roll to stands

Bill Hoogsteden 07-12-2021 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Tim, sounds like it was great! Awesome work!

At Base Globo:
.22222222 mi walk
.55555555 mi run
.22222222 mi walk
1 min on Jacobs Ladder, 115 ft.
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
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 75 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Evening:
.86 mi Dog Walk

Tim Babcock 07-13-2021 07:33 AM

Re: Over 50 Crossfitters Sign In
 
You too Bill! Looks like you got a lot done when I was gone.
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
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 07-13-2021 06:11 PM

Re: Over 50 Crossfitters Sign In
 
I've been trying Tim!!

At the box:
500 m row
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
11 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
4 rounds of:
Walking Lunge, 100 m
Run, 300 m

16:29

When I hit the track, it started raining. So I finished the WOD, went back to the gym, took a shower, and when I headed out, it was a BEAUTIFUL day!

Evening:
Dog walk

Bill Hoogsteden 07-14-2021 05:07 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.22222222 mi walk
.55555555 mi run
.22222222 mi walk
1 min on Jacobs Ladder, 115 ft.
10 Leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)
3 Dumbbell Clean & Jerks @ 70 lbs
3 Dumbbell Clean & Jerks @ 80 lbs
3 Dumbbell Clean & Jerks @ 90 lbs
3 Dumbbell Clean & Jerks @ 100 lbs
3 Dumbbell Clean & Jerks @ 110 lbs
1 Dumbbell Clean & Jerk @ 120 lbs

Evening:
1.53 mi Dog Walk
10 Scap Pulls
11 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
15 Bench Press @ 175 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Tim Babcock 07-15-2021 07:44 AM

Re: Over 50 Crossfitters Sign In
 
Tough WOD Bill! I bet your thighs were screaming!

7/14/21
Climbed at Rock Mill with Kent. Two new blues, two oranges, and one white.

Today
7/15/21
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

8 sets of:
Trapbar Deadlift x 3 reps 215#
30 seconds
KB Press x 3 reps 35s
30 seconds
TRX Row x 3 reps +50#
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:21

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Bill Hoogsteden 07-15-2021 05:59 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I'm hobbling around for the past few days!! :D

1.51 mi Dog walk
10 Scap Pulls
10 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 230 lbs
5 Deadlifts @ 265 lbs
6 Deadlifts @ 300 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Tim Babcock 07-16-2021 08:35 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: 6 ea
Toe Touch Squat to Stand: 8

3 sets of:
KB Windmills x 5 reps each side
35, 44, 53#

30 Minuite EMOM
Wall Balls x 8 reps
1 15’ Rope Ascent
4 dips
Reverse Hyper x 10 reps 210#
15 double unders
6 rounds

Banded Hip Stretches

Bill Hoogsteden 07-16-2021 04:59 PM

Re: Over 50 Crossfitters Sign In
 
1.01mi run
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 Atempts (got 10)
27 squat work
40 Push ups
10 Pike push ups
10 Scap Pulls
12 Pull Ups
9 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
10:00 AMRAP:
10 Wall Facing Handstand Push-ups
max rep Row Calories after 20 Pulls

5 Rounds +10HSPUs + 15 pulls (55 cal, 291m)

Evening:
1.51 mi Dog walk
10 Scap Pulls
10 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 95 lbs
8 Shoulder Press @ 105 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Bill Hoogsteden 07-17-2021 05:43 PM

Re: Over 50 Crossfitters Sign In
 
1.53 mi dog walk
10 Scap Pulls
10 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 195 lbs
5 Back Squats @ 225 lbs
16 Back Squats @ 255 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

Tim Babcock 07-18-2021 08:43 AM

Re: Over 50 Crossfitters Sign In
 
Great back squats Bill!

7/17/21
Climbed at Shaker Rock with Kent and Ryan. Did a little leading, top roping, and bouldering. 3.5 hours. Fun.

Today
7/18/21
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 35, 44, 53#
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

6 sets of:
Back Squat x 4 reps 2 @ 95, 115, 135#

60 seconds
DB Bench Press x 4 reps 60s
60 seconds
Offset Grip Pull-up
60 seconds

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 68-72 rpm
* 130 calories, 3.41 miles
Felt hard.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Bill Hoogsteden 07-19-2021 04:58 PM

Re: Over 50 Crossfitters Sign In
 
1.03mi run
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 Atempts (got 10)
27 squats work
40 Push ups
10 Pike push ups
10 Scap Pulls
10 Pull Ups
5 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

WOD:
Hang Squat Clean : 3-3-3-3-3-3-3 :

3 Hang Squat Cleans @ 45 lbs
3 Hang Squat Cleans @ 65 lbs
3 Hang Squat Cleans @ 75 lbs
3 Hang Squat Cleans @ 95 lbs
3 Hang Squat Cleans @ 105 lbs
3 Hang Squat Cleans @ 115 lbs
2 Hang Squat Cleans @ 120 lbs

The last few were hang power cleans. About the same as my last attempt in 2017.

Evening:
1.65 mi Dog Walk

Tim Babcock 07-20-2021 08:40 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, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds
On the last round I did 4 muscle ups on the 30 sec.

Hip Flexor Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 140#

Lower back is acting up. Workout was fine but the reverse hypers caused tenderness.


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