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Bill Hoogsteden 07-20-2021 04:42 PM

Re: Over 50 Crossfitters Sign In
 
Great wok Tim on those TGUs & Quick & Dead! Watch your back!

500m 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
50+ SUs
DU Attempts (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 TRX Face Pulls

WOD:
Burpee Broad Jump, 50 m
45 Alternating Jumping Lunges
Run, 400 m

7 min 59 sec

Evening:
1.54 mi dog walk
10 Scap Pulls
11 Pull Ups
7 Chin Ups
3 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
14 Back Squats @ 270 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 07-21-2021 05:34 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.22222222 mi walk
.55555555 mi run
.22222222 mi walk
1 min on Jacobs Ladder, 118 ft.
~.3 mi walk to track
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high jumps
10 Pike Push ups
10 Scap Pulls
10 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)
10 box jumps
10 Scap Pulls

WOD:
Angie:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

14:30

Almost 5 minutes faster than my last attempt in 2018! Got the pullups done in under 6 min., which helped! Doing ~40 pushups a day helped as well!

Evening:
1.54 mi dog walk
10 Scap Pulls
11 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
14 Bench Press @ 185 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 07-22-2021 08:52 AM

Re: Over 50 Crossfitters Sign In
 
Great job on Angie Bill! I haven't done that one in years.

7/21/21
Climbed at Rock Mill with Kent and Ryan. 3 new blues. I have some work to do.

Today
7/22/21
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

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

Echo Bike 15 calories
Farmerís Walk + Waiterís Walk 53/35 Alt rounds 156í
4 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Bill Hoogsteden 07-22-2021 07:10 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! It had been a while for me as well! Nice work on that WOD!!

1.06 mi run
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high jumps
10 Pike Push ups
27 Squat work
10 Scap Pulls
11 Pull ups
6 Chin Ups
10 box jumps

WOD:
2008 CrossFit Games - Deadlifts and Burpees (Yay! Burpees!!)
5 rounds of:
5 Deadlifts, 275 lbs
10 Burpees (Yay! Burpees!!)

14:55

This was tough! I did most of the DLs one at a time and spent more time resetting the plates! Did this a little faster than about 3 years ago. This time, I was able to finish it.

Evening:
1.77 mi Dog walk

Tim Babcock 07-23-2021 09:32 AM

Re: Over 50 Crossfitters Sign In
 
Nice job on the Games workout Bill! I may have done that one in the past. Less weight on the deadlift though.

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

2 sets of:
KB Windmills x 5 reps each side
35#

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15í Rope Ascent
10 Push Ups
5 Goblet Squats 53#
20 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

Bill Hoogsteden 07-23-2021 05:19 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! The last time I tried it, I only did 3 rounds! Great work on that EMOM!

1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 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

I wanted to get 8, but I
m happy I got at least 7!

Bill Hoogsteden 07-25-2021 05:04 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 245 lbs
3 Deadlifts @ 285 lbs
1 Deadlift @ 320 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
1.77 mi Dog walk

Tim Babcock 07-25-2021 06:50 PM

Re: Over 50 Crossfitters Sign In
 
7/24/21
Climbed at Rock Mill with Kent. No new sends.

Today
7/25/21
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 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

2-3-5-2-3-5-2-3
Front Squats 65, 95, 115#
Dip 0, 10, 20#
TRX Inverted Rows +50#

Rogue Echo Bike
10 calories :33
20 calories 2:45
30 calories 5:45
20 calories 8:04
10 calories 9:37
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Bill Hoogsteden 07-26-2021 04:59 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:

.222222 mi Walk
500 m row
.222222 mi walk
1 min on Jacobs Ladder, 115 feet
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high Tap jumps
50 Push Ups
10 Pike Push ups
10 Scap Pulls
10 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)
10 Scap Pulls

WOD:
Helen:
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups

14:42

14 sec slower than my last attempt in May 2016, but I'll take it!

Evening:
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat : 5-5-5-5-5 :
10 Back Squats @ 45 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 225 lbs
5 Back Squats @ 245 lbs
5 Back Squats @ 285 lbs
5 Back Squats @ 315 lbs
1,24 mi Dog Walk

Tim Babcock 07-27-2021 06:52 AM

Re: Over 50 Crossfitters Sign In
 
Helen used to be one of my favorite WODs. Nice Job!

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, 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
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 two rounds I did 4 muscle ups on the 30 sec.

Banded Hip Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 90#

Lower back is still acting up. Felt pretty good this morning. Hopefully it will continue.

Tim Babcock 07-28-2021 08:19 AM

Re: Over 50 Crossfitters Sign In
 
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 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:
10 split stance RDLs (5/leg) 53, 53, 62, 62, 70#
30 seconds
Kneeling Half KB Press x 5 reps each arm 35#
30 seconds
Neutral Grip Pull Ups x 5 reps +10#
30 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:48

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#

Back is feeling better. I will focus on single leg training for a while to give the spine a rest.

Bill Hoogsteden 07-30-2021 05:23 PM

Re: Over 50 Crossfitters Sign In
 
28 July 21:
@ Hotel:
.53 mi run
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups

WOD:
Dumbbell Thruster, 100 lbs (50# 10 Reps
Wall Walk 10 Reps

3 min 3 sec

This was tough!

30 July:
500 m row
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high Tap jumps
50 Push Ups
10 Pike Push ups
10 Scap Pulls
10 Pull Ups
5 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

WOD:
Run, 550 yd @ 3:16

Deadlift : 5-5-5 :
5 Deadlifts @ 275 lbs
5 Deadlifts @ 295 lbs
5 Deadlifts @ 300 lbs

Evening:
1.97 Dog Walk
10 Scap Pulls
10 Pull Ups
5 Chin Ups
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
4 Shoulder Press @ 120 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

Glad ypur back is feeling better Tim! Great work!!

Tim Babcock 07-30-2021 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Good stuff Bill!

Yesterday
Climbed at Rock Mill with Kent. 2 new blues.

Today 7/30/21
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: 6 ea
Toe Touch Squat to Stand: 8

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

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15í Rope Ascent
12 Push Ups
6 alt clean to squats (3/side) 44#
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

Tim Babcock 07-31-2021 07:51 AM

Re: Over 50 Crossfitters Sign In
 
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

3 sets of:
DB Bulgarian split squat x 8 reps each leg 2 25# DB
60 seconds
BB Bench Press x 8 reps 95, 105, 115#
60 seconds
Inverted Rows x 8 reps
60 seconds

Rogue Echo Bike
2 miles for time
4:56, 73 Calories, Avg. 65 RPM

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
3 x 20 Flexbar Wrist Extensions

Bill Hoogsteden 07-31-2021 05:23 PM

Re: Over 50 Crossfitters Sign In
 
Keep it up Tim!!

1.93 Dog Walk
16 Scap Pulls
11 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 225 lbs
3 Back Squats @ 255 lbs
13 Back Squats @ 285 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 08-01-2021 04:35 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
16 Scap Pulls
11 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
11 Bench Press @ 195 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
1.93 Dog Walk

Bill Hoogsteden 08-02-2021 05:26 PM

Re: Over 50 Crossfitters Sign In
 
.5 mi 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 Push Ups
10 Pike Push ups
8 Scap Pulls
10 Pull Ups
5 Chin Ups
27 Squat work
50 Burpees (Yay! Burpees!!)

WOD:
Row, 600 m
90 Jumping Pull-ups
Back Rack Barbell Carry, 135 lbs, 36 ft
Back Rack Barbell Carry, 135 lbs, 36 ft
Back Rack Barbell Carry, 135 lbs, 36 ft

12 min 27 sec

It took me 3 or 4 times to clean the 135 lbs.

Evening:
1.92 mi Dog Walk
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS

5 Deadlifts @ 265 lbs
3 Deadlifts @ 300 lbs
1 Deadlift @ 335 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs
8 Deadlifts @ 178 lbs

Lifting 335 wasn;t as bad a I thought it would be.

Bill Hoogsteden 08-03-2021 05:31 PM

Re: Over 50 Crossfitters Sign In
 
1.98 mi dog walk
50 Burpees (Yay! Burpees!!)
40 Pushups
15 Pike Pushups
10 Scap Pulls
10 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats

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

Tim Babcock 08-04-2021 07:44 AM

Re: Over 50 Crossfitters Sign In
 
You've been busy Bill! Awesome work. I love the back rack carries.

8/1-8/3
New River trip with Jason. Great trip. Weather was excellent for August.
We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were Símore Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a

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, 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
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 90#

Bill Hoogsteden 08-05-2021 05:20 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Have to keep up with you!! ;) I was going to do walking lunges, by my knees weren't up for it. Awesome work!

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
13 Scap Pulls
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 210 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs
10 Deadlifts @ 175 lbs

Tim Babcock 08-06-2021 07:34 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Climbed at Rock Mill with Kent. Got the orange I was working on the last time.

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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 12 reps 53#
1 15í Rope Ascent
15 Push Ups
6 Goblet Squats 53#
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
Vaulting over Box Variations - I tried a few of these. The guy makes it look so easy, itís not.
Link [url]https://www.instagram.com/reel/CSJ-VPMHb4Y/?utm_medium=copy_link[/url]
WFS

Bill Hoogsteden 08-06-2021 05:49 PM

Re: Over 50 Crossfitters Sign In
 
1.53 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
13 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 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

Tim Babcock 08-08-2021 09:07 AM

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

Today (8/8/21)
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 Windmill x 5 reps each arm 35#
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 Kickstand Deadlift (each leg) 145, 165, 185#
Bridge bench press 115, 125, 135#
Pull Up +10, 10, 20

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:12

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-10-2021 07:26 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
2, 2, 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
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-12-2021 08:16 AM

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

Today (8/12/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 Windmill x 5 reps 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
Alt Reverse Lunges 2 25# DBs (each leg)
Half Kneeling KB Presses 35, 35, 45#
TRX Inverted Row +50# Sandbag

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

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-13-2021 07:22 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

30 Minuite EMOM
Kettlebell Swings x 10 reps 62#
2 15í Rope Ascents
15 Push Ups
5 Goblet Squats 60# DB
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Bill Hoogsteden 08-13-2021 05:22 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim!

9 Aug:
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
30 Dead bugs
.5 mi run

10 50# DB Bench on each arm

10 Aug:
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
.5 mi run

10:00 AMRAP:
10 Dumbbell Hang Power Cleans, 50 lbs
10 Dumbbell Handle Push-ups

3 rounds + 10 Dumbbell Hang Power Cleans = 70 reps

This was brutal! The 5 DB cleans were terrible!

13 Aug:
1.03 mi run
10 Leg swings on each leg in both directions
10 single leg jumps on each leg
10 Peguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU Attempts (Got none :/)
40 Pushups
10 Pike Pushups
27 Squat work
10 Scap Pulls
11 Pull Ups
5 Chin ups
30 Dead Bugs
50 Burpees (Yay! Burpees!!)
10 20" box Jumps

Deadlift : 3-3-3-3-3-3-3 :

3 Deadlifts @ 135 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 255 lbs
3 Deadlifts @ 275 lbs
3 Deadlifts @ 295 lbs
3 Deadlifts @ 305 lbs
3 Deadlifts @ 315 lbs

I tried to work at at least 80% of my I RM

Evening:
1,53 mi Dog walk
10 Scap Pulls
11 Pull Ups
5 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs
7 Shoulder Press @ 110 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 08-14-2021 05:21 PM

Re: Over 50 Crossfitters Sign In
 
1.48 mi Dog walk
10 Scap Pulls
12 Pull Ups
8 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 200 lbs
5 Back Squats @ 230 lbs
15 Back Squats @ 260 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

Tim Babcock 08-15-2021 08:13 AM

Re: Over 50 Crossfitters Sign In
 
You too Bill!

Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new orange.

Today (8/15/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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

8 sets of:
Trapbar Deadlift x 3 reps 185, 195, 205, 215# (2 sets each weight)
30 seconds
Dips x 3 reps
30 seconds
Pull Ups x 3 reps +20#
30 seconds

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.)
4 rounds
8:30 (last time was 9:23)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Bill Hoogsteden 08-15-2021 05:17 PM

Re: Over 50 Crossfitters Sign In
 
1.57 mi Dog walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike Pushups
16 Scap Pulls
13 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
5 Bench Press @ 160 lbs
10 Bench Press @ 180 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

Bill Hoogsteden 08-16-2021 05:17 PM

Re: Over 50 Crossfitters Sign In
 
1.02 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
13 Pull Ups
7 Chin ups
30 Dead Bugs
50 Burpees (Yay! Burpees!!)

Isabel:
30 Snatches, 95 lbs
7 min 23 sec

58 sec slower than my last attempt in Feb 2020... :(

EVENING:
1.52 mi Dog Walk
10 Scap Pulls
13 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 270 lbs
5 Deadlifts @ 302.5 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

Bill Hoogsteden 08-17-2021 04:48 PM

Re: Over 50 Crossfitters Sign In
 
.55 mi Dog Walk
10 Scap Pulls
13 Pull Ups
7 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
15 Back Squats @ 275 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

Tim Babcock 08-18-2021 07:36 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Kent. I sent the white I have been working on.

Today (8/18/21)
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, 2 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
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Bill Hoogsteden 08-18-2021 05:10 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:

.2222222 mi walk
.5555555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 112 feet
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
14 Pull Ups
7 Chin ups
30 Dead Bugs
50 Burpees (Yay! Burpees!!)

Split Jerk : 5-5-3-3-3-1-1-1-1 :
5 Split Jerks @ 45 lbs
5 Split Jerks @ 65 lbs
3 Split Jerks @ 75 lbs
3 Split Jerks @ 85 lbs
3 Split Jerks @ 95 lbs
1 Split Jerk @ 105 lbs
1 Split Jerk @ 115 lbs
1 Split Jerk @ 125 lbs
1 Split Jerk @ 135 lbs

EVENING:
1.49 mi dog walk
11 Pull Ups
7 Chin ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
11 Bench Press @ 190 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 08-19-2021 07:59 AM

Re: Over 50 Crossfitters Sign In
 
That's a busy day yesterday Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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

3 sets of:
Goblet Squat x 8 reps 60# DB
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
TRX Inverted Row x 8 reps
60 seconds

Rogue Echo Bike
10 sets of 10 calories with 1 minute rest between
30, 31, 32, 31, 31, 31, 33, 31, 32, 32 seconds
Total time including rests 14:28
Felt tough.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Bill Hoogsteden 08-19-2021 04:44 PM

Re: Over 50 Crossfitters Sign In
 
Tim, It was!! ;)

1.03 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
Du Practice
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
20:00 AMRAP:
2 Rope Climbs, 12 ft
20 Pistols (scaled)
10 Double Unders
30 Single Unders

4 rounds + 2 Rope Climbs + 11 Pistols = 261 reps

It felt good to do rope climbs, but they were tough!! I used the Spanish Wrap.

Evening:
1.15 mi Dog Walk
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
1 Deadlift @ 325 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

I was glad I was able to pull 325#. Unfortunately, I wasn't able to do another...

Tim Babcock 08-20-2021 06:51 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

30 Minuite EMOM
Kettlebell Swings x 10 reps 62#
2 15í Rope Ascents
15 Push Ups
5 Goblet Squats 60# DB
25 double unders
6 Ab Wheel Roll Outs
5 rounds

A few Hip Stretches
A few Candlesticks

Bill Hoogsteden 08-20-2021 04:56 PM

Re: Over 50 Crossfitters Sign In
 
1.05 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull Ups
6 Chin ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)

AMReps in 10 mins:
3 Burpee Box Jump Overs, 24 in (Yay! Burpees!!)
3 Deadlifts, 225 lbs
6 Burpee Box Jump Overs, 24 in (Yay! Burpees!!)
6 Deadlifts, 225 lbs
9 Burpee Box Jump Overs, 24 in (Yay! Burpees!!)
7 Deadlifts, 225 lbs

3 rounds & 16 reps, 34 Reps

I thought I could do more. (I knew today was going to be DLs!)

Cashout:
22 Burpees (Yay! Burpees!!)

EVENING:
1.49 mi Dog Walk
12 Pull Ups
5 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
5 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Tim Babcock 08-22-2021 07:56 AM

Re: Over 50 Crossfitters Sign In
 
Bill, that AMRAP sounds brutal! Full day.

Yesterday
Climbed at Rock Mill. No new problems. Repeated several blue and orange.

Today (8/22/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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
Trap Bar Deadlift 185, 205, 225#
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 10 calories
Sandbag Carry 50# (around house, through garage, around shed, in shed)
Pull Up Bar Pull Over x 1 rep
5 rounds
11:59

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Bill Hoogsteden 08-23-2021 04:28 PM

Re: Over 50 Crossfitters Sign In
 
Tim, It most definitely was! Great job on that Echo Bike, Sang bag carry, Pull over!! :O

10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
27 Squat workout
10 Scap Pulls
12 Pull Ups
3 Chin ups (:O )
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
10 Pike push ups

2 rounds of:
Row, 500 m
Run, 400 m
30 GHD Sit-ups

18 mins 8 secs

Evening:
1.51 mi dog walk


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