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Patrick Tonge 01-15-2019 08:42 PM

Re: Over 50 Crossfitters Sign In
 
Nice Work Guys!!
1/15/2019 Tuesday
WU: 2 Rounds
100 SU
10 Thrusters w/bar
10 PVC Pass-thrus
10 PVC Good Mornings

Every 3 minutes, for 18 minutes (6 sets) of:
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

185, 215, 235lb , 195, 225, 245lb 2nd set, didn't rest 4Min

WOD:
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings 53/36)

Only did 2 rounds: 44lb KB 8:36

Bill Hoogsteden 01-16-2019 07:06 PM

Re: Over 50 Crossfitters Sign In
 
Awesome WOD Patrick!!

[B]WU:[/B]
1 mi run
10 face pulls
10 TRX Push Ups
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10!)
10 Leg swings on each leg in both direction
10 Air Squats
10 Frog Holds
10 Push Ups
10 Banded pass throughs
10 Scap pulls
10 Pull ups
10 18" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 18" Box Jumps

[B]WOD:[/B]

Grace:
30 135# Clean & Jerks

14:29

[I]No where near my fastest time. But at least my shoulder didn't hurt!![/I]

[B]Evening[/B]
1.28 mi dog walk (in the snow! :snow:)

Tim Babcock 01-17-2019 04:37 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Double KB Front Squats x 5 reps 35, 35, 44, 44, 44#
30 seconds rest
Double KB Press x 5 reps 35, 35, 35, 35, 44#
30 seconds rest
Decline Arcing Single Arm Kettlebell Row x 8 reps 53#
30 seconds rest

Echo Bike 10 calories
20 kettlebell swings 53#
2 ring muscle ups
5 rounds
15:55

Great job Guys! Awesome Grace, Bill. I haven't done Grace in many years. It would crush me today.

Tim Babcock 01-20-2019 09:50 AM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Single leg deadlift x 6 reps 35# KB
30 second rest
Inverted Row x 6 reps
30 second rest
Ring Dips x 6 reps
30 second rest
Ab Wheel Roll Outs x 8 reps
30 second rest

Echo Bike
For Time:
10 calories 0:46
20 calories 3:34
30 calories 7:16
20 calories 10:05
10 calories 11:47
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tried to take it easy on my back. I have a lot of shoveling in my future. We got dumped on.

Patrick Tonge 01-20-2019 10:14 PM

Re: Over 50 Crossfitters Sign In
 
1/19/2019 Saturday
RUN 400M then group WU.

WOD: Cora- Young teenage xFitter that took her own life. RIP
21-18-15-12-9-6-3
Sit-ups
Box-Jumps 20/24
Burpees
Pull-up
3 HS pushups after every #/round
30:26 This on kicked my Tail!! I have not felt like this after a WOD for a long time. Took me awhile to recover......... PU were easier then I thought the Burpees seemed to hurt me.......

Patrick Tonge 01-22-2019 12:41 PM

Re: Over 50 Crossfitters Sign In
 
1/21/2019 Monday
WU: RUN 400M then 3 Rounds
30 DU / 60 SU
10 PVC Pass-thrus
10 OVH Squat w/bar

Snatch Primer
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)
Hit 110LB on Power Snatch

WOD:
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
Run Lap

2 +12 75lb / SU . went slow and steady on this one...... I may need to take a couple of days rest..... body is starting to "talk" to me.

Tim Babcock 01-22-2019 03:34 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday 1/21/19
Bouldered at Rock Mill with Jeff and Beth. Sent some good problems. 1 white, 3 orange, and 1 blue.

Today 1/22/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Alternating reverse lunge x 10 reps 25# DBs
30 seconds rest
Supinated Strict Pull Up 5 reps 10#
30 seconds rest
KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
Tried to keep the RPMs at 70
45 calories

A few stretches.

Patrick-My body "talks" to me as well. Sometimes I listen.

Tim Babcock 01-23-2019 03:56 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM (5 sets each)
1. 15 kettlebell swings 53#
2. 10 Push-Ups
3. 10 Hanging Med-Ball Hamstring Curls 20#
4. 10 Ab Wheel Roll Outs
5. 8 Calories on Echo Bike
6. 2 Strict Ring Muscle Ups

Bill Hoogsteden 01-23-2019 06:45 PM

Re: Over 50 Crossfitters Sign In
 
Tim, you are kicking @$$!!

[B]WU:[/B]
400m
10 face pulls
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 5!)
10 Leg swings on each leg in both direction
10 Air Squats
10 Frog Holds
10 Push Ups
10 Chin Ups
10 face pulls
10 TRX Push Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3 RFT:
7 35#DB Bench Presses
5 L Pull Ups

3:11

then

1,000 m row

4:29

[I]I tried 50# & 45# DBs and they hurt my shoulder! 35# were doable AND I had good range of motion! The L Pull ups weren't the best. I would get 3 then singles. I thought I could row faster than I did, but it is what it is...[/I]

[B]Evening:[/B]
1.14 mi Dog walk

Tim Babcock 01-27-2019 08:35 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday 1/26/19
Bouldered at Rock Mill with a good crew. Lots of good sends. Bouldering a little stronger lately.

Today 1/27/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 145#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds

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

Thanks Bill! You too!

Bill Hoogsteden 01-28-2019 06:18 PM

Re: Over 50 Crossfitters Sign In
 
[B]27 Jan:[/B]
1.14mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Pull Ups
10 1.5 Pood KBS
Clean & Jerk : 1-1-1-1-1-1-1 :
45 lbs (1), 65 lbs (1), 85 lbs (1), 95 lbs (1), 135 lbs (1), 135 lbs (1), and 135 lb (1)

[B]28 Jan:
WU:[/B]
800 m run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (got 5 & broke my heavy rope!!)
10 Leg Swings on each leg in both directions
10 Air Squats
10 TRX face pulls
10 Push Ups
10 Frog Holds
10 Pull Ups
10 18" Alternating leg step ups

[B]WOD:[/B]
15 135# Power Cleans
15 Ring Dips

4:30

[B]Evening:[/B]
1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)

Tim Babcock 01-29-2019 04:53 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Double KB Front Squat x 6 reps 35# KBs
Rest 30 seconds
Double KB Press. 6 reps 35# KBs
Rest 30 seconds
Ring Rows x 6 reps
Rest 30 seconds
Ab Wheel Roll Outs x 6 reps
Rest 30 seconds

Rogue Echo Bike
2 miles for time
5:18
63 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Patrick Tonge 01-30-2019 09:37 AM

Re: Over 50 Crossfitters Sign In
 
1/28/2019 Monday
WU: Row 400M then 2 Sets
10 HRPU
10 Lunges w/plate 25lb
10 Good Mornings w/band

Deadlift
7 Sets of 2
1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.
Only 205lb

Push Press
5 Sets of 3
1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.
105lb

WOD:
"Go Fish"
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

16:48 Scaled it.....

Tim Babcock 01-31-2019 09:17 AM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
Single-Leg Deadlifts x 5 reps each leg 35, 35, 44, 44, 53#
45 seconds rest
Supinated Strict Pull Up x 5 reps +10#
45 seconds rest
Double KB Floor Press x 5 reps 53# KBs
45 seconds rest
L-Sit x 30 seconds
45 seconds rest

Echo Bike
For Time:
10 calories :52
20 calories 3:39
30 calories 7:16
20 calories 10:00
10 calories 11:41
Rest 1 minute between efforts.

Very cold in the Shed this morning.

Patrick Tonge 02-01-2019 09:12 AM

Re: Over 50 Crossfitters Sign In
 
Nice Work Tim!!

01/29/2018 Tuesday

WOD:
"Layup"
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar
Directly Into…
5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Scaled it 27:02 did air-squats no WB, 55lb on Snatch.

1/31/2019 Thursday
WU: Row 400M then 2 rounds
10 ring dips
60 SU
.30 sec wall-sit hold

Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

100lb on Bench

WOD:
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 20-30 Ring Dips
Station 3 – 400 Meter Run
Station 4 – 30 Sit Ups

I Liked this one, lots of movements to different thinks, thought we needed to go 4 rounds!!! Folks stopped me.......

Tim Babcock 02-03-2019 12:41 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday-Bouldered at Rock Mill with a good crew.

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
Hexbar Deadlift x 8 reps 155, 165, 175
45 seconds rest
Kettlebell Floor Press x 8 reps 53# KBs
45 seconds rest
Neutral Grip Strict Pull Ups x 8 reps
45 seconds rest

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

Keep working it everyone!

Bill Hoogsteden 02-03-2019 05:37 PM

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

1.14 mi dog walk
36 Burpees (Yay! Burpees!!)
5 Pull Ups
10 1.5 Pood KBS

Deadlift : 1-1-1-1-1 :
135 lbs (1), 225 lbs (1), 245 lbs (1), 315 lbs (1), 335 lbs (1), and 345 lbs (1)

[I]WOW :yikes: I haven't been able to pull that much in a LONG time!! :kicking0: Felt my lower right back, but I'm happy I was able to do it![/I]

Bill Hoogsteden 02-04-2019 06:01 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin Clap jumps
50+ SU
DU Attempts
10 Leg swings on each leg in both directions
10 Air Squats
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 rounds of:
21 Back Squats, 135 lbs
5 Towel Pull-ups
5:05

[I]I was worrying about this one since my back was still tight from yesterday. But it went quick![/I]

Patrick Tonge 02-05-2019 03:11 PM

Re: Over 50 Crossfitters Sign In
 
Bill Good work on the DL.
I judged at our Box comp. this past Saturday. I judged 3 groups, I was pretty tired when it was over. Fun though!!

2.04.2019 Monday
WU:
Bike 15 Cal.
10 thursters w/bar
Row 15 Cal.
10 press 2/bar
Bike 15 Cal.
10 T2B
Row 15 Cal.

That took awhile......

Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

125lb... went lite

WOD:
"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

65lb all the way thru 135 Reps. First round was tuff.....

Tim Babcock 02-05-2019 04:34 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Recovery Day!
Agile 8
Hip Stretches and exercises
20 minute walk
Rice Bucket Routine

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Double KB Front Squat x 6 reps 35# KBs
Rest 30 seconds
Double KB Press. 6 reps 35# KBs
Rest 30 seconds
Ring Rows x 6 reps
Rest 30 seconds
Ab Wheel Roll Outs x 6 reps
Rest 30 seconds

Rogue Echo Bike
2 miles for time
5:18
63 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Bill Hoogsteden 02-06-2019 05:13 PM

Re: Over 50 Crossfitters Sign In
 
Great work Guys
Sounds like you had a blast!

[B]WU:[/B]
400 m run
10 Alternating single leg jumps on each leg
10 Penguin Claps Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holes
10 Push Ups
10 Pull ups
10 18" Alternating leg step ups
36 Burpees (Yay! Burpees!!)
10 18" Box Jumps

[B]WOD:[/B]
2 rounds of:
Row, 1000 m
15 Hip & Back Extensions
21 GHD Sit-ups

14:25

[I]The rows took under 5 min. I could feel my back on the GHD sit ups. But I felt better afterwards![/I]

[B]Evening:[/B]
1.29 mi Dog Walk

Patrick Tonge 02-07-2019 03:06 PM

Re: Over 50 Crossfitters Sign In
 
Interesting how "movement" sometime makes one feel better......

2/06/2019 Wednesday
WU: 2 Round
Row 250M
10 push-ups
10 banded side to side walks
10 thursters w/bar

Tempo Back Squat
5 Sets of 2
7 Second Negative, 3 Second Pause in Bottom

85-125lb. Interesting....

WOD:
"After Party"
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50's/35's)
30 Double Unders After Each Round

30lb DB- 11:08 did 90 SU or 900 SU total!!! this one was "never stop moving".

Tim Babcock 02-07-2019 04:37 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
2 TGUs each arm 35, 44, 53, 62, 70#
45 seconds rest
Ring Rows x 6 reps
45 seconds rest
Ring Dips x 5 reps
45 seconds rest

Echo Bike
For Time:
10 calories :38
20 calories 3:02
30 calories 6:04
20 calories 8:28
10 calories 10:07
Rest 1 minute between efforts.

I agree Patrick. When I can't move I get anxious.

Bill Hoogsteden 02-07-2019 06:11 PM

Re: Over 50 Crossfitters Sign In
 
I agree with needing to move!

Saw that "After Party" WOD on FB, WOW!

[B]WU:[/B]
400 m run
10 Alternating single leg jumps on each leg
10 Penguin Claps Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
3 rounds of Cindy preceded by 10 yellow Band pass throughs
10 18" Alternating leg step ups
36 Burpees (Yay! Burpees!!)
10 18" Box Jumps
10 TRX Face pulls

[B]WOD:[/B]
CrossFit Total:
1 Back Squat, 355 lbs
1 Shoulder Press, 135 lbs
1 Deadlift, 335 lbs

825 lbs

[I]This was about 5 lbs less than my last attempt. But, I don't feel too bad about it considering my shoulder issues.[/I]

Patrick Tonge 02-09-2019 02:41 PM

Re: Over 50 Crossfitters Sign In
 
2/07/2019

Every 2:00, for 12 minutes (6 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90
55-79lb.....first time the cold bothered me.....right shoulder really started to feel it.

WOD:
n teams of two, alternating full rounds, complete as many rounds and reps as possible in 25 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Sit Ups
*Every 6 rounds (3 each teammate), teams must each do 10 burpees together

we got 16 rounds.

2/08/2019 Friday
WOD:
n teams of two, alternating full rounds, complete as many rounds and reps as possible in 25 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Sit Ups
*Every 6 rounds (3 each teammate), teams must each do 10 burpees together
214 Reps

Tim Babcock 02-10-2019 01:53 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff.

Today (2/10/19)
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

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

A few stretches.

Bill Hoogsteden 02-11-2019 06:07 PM

Re: Over 50 Crossfitters Sign In
 
Kickass stuff guys!!

[B]WU:[/B]
800 m run
10 Alternating single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holes
10 Push Ups
10 Pull ups
10 12" Alternating leg step ups
36 Burpees (Yay! Burpees!!)
Burgner Warm Up

[B]WOD:[/B]
2 rounds of:
15 Power Snatches, 75 lbs
15 Thrusters, 75 lbs

7:18

then
15 Power Snatches, 75 lbs
15 Thrusters, 75 lbs

[I]I tried 95# and while I was able to snatch it, my shoulder didn't feel Like it could hang on for 45 more times. Discretion being the better part of valor. The snatches took my breath away especially since I did the 1st 5 straight in each round. I did two rounds timed and did the last round untimed just to do them.[/I]

Patrick Tonge 02-12-2019 10:09 AM

Re: Over 50 Crossfitters Sign In
 
Take it easy Bill, I tweaked my right shoulder last Thursday doing Snatch's....Still hurts.

2/11/2019 Monday
WU: Bike 15Cal
2 Rounds
10 KB Swings
8 DB Press
8 Goblet squats

Pausing Split Jerk
5 Sets of 2
63%, 68%, 73%x3. 2 second pause in dip and catch.

Clean and Jerk
On the Minute x 11:
1 Clean and Jerk
Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

65-100lb

WOD:
"Funny Bone"
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
Total Time

8:14 . Scaled it.....

Tim Babcock 02-12-2019 04:36 PM

Re: Over 50 Crossfitters Sign In
 
Yep, take it easy Bill. The goal is to keep coming back.

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

5 sets of:
Goblet Squats x 5 reps 72.5# Dumbbell
45 seconds rest
Push ups x 10 reps w/50# Sandbag on back
45 seconds rest
Supinated Grip Pull-Up x 5 reps 0, 5, 10, 15, 20#
45 seconds rest

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

Patrick Tonge 02-13-2019 12:23 PM

Re: Over 50 Crossfitters Sign In
 
2/12/2019 Tuesday
WU: Bike 15 Cal
Symetric Shoulder routine
2Rounds
5 Pull-ups
8 snatch grip behind the shoulder press
8 Power Snatch

Power Snatch / Clean
55-85Lb.... careful with the left shoulder

WOD:
Dubble Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Rounds and Reps

75 SU, 65lb Power Snatch, Progress bar MU.
5 Rd's

Bill Hoogsteden 02-13-2019 05:23 PM

Re: Over 50 Crossfitters Sign In
 
Thanks guys, I'm trying to keep moving without getting hurt worse.

[B]WU:[/B]
.7777777 mi run
1 Min on JacobsLadder, 122 flights
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
~50 SUs
DU Attempts
10 Leg Swings on each leg in both directions
10 TRX face pulls
10 32KG Face pulls
10 20" Alternating leg set ups
36 Burpees (Yay! Burpees!!)
10 Scap pulls

[B]WOD:[/B]
5 Strict Pull-ups
10 Push-ups
15 Air Squats
10 Strict Pull-ups
20 Push-ups
30 Air Squats
20 Strict Pull-ups
40 Push-ups
60 Air Squats

10:48

[I]I did the 1st set in under a minute. During the last set, I felt my shoulder act up during the push ups. The pull ups, I ended up doing in singles. I could feel the squats in my knees the rest of the afternoon.[/I]

[B]Evening:[/B]
1.14 mi dog walk

Tim Babcock 02-14-2019 04:18 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Ladder 2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:39
20 calories 3:06
30 calories 6:30
20 calories 8:50
10 calories 10:27
Rest 1 minute between efforts.

2 TGU’s (1 each arm) 35, 44, 53, 62, 70#
1 Ring Muscle up
20 Flexbar Wrist Extensions
5 rounds

Bill Hoogsteden 02-15-2019 06:26 PM

Re: Over 50 Crossfitters Sign In
 
Nice work with that WOD Tim!

[B]WU:[/B]
400 m Run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Rubber Band Dislocates
2 rounds of Cindy
10 TRX face Pulls
36 Burpees (Yay! Burpees!!)
10 18" Alternating leg step ups

[B]WOD:[/B]
3 rounds of:
15 Bench Press, 1x bodyweight | 135 lbs
20 Single Arm Dumbbell Rows, 40 lbs
20 Single Arm Dumbbell Rows, 40 lbs
Row, 1000 m

23:44

[I]I use 135# to protect my shoulder and I kept the movement short. It seemed to do the trick. This took longer than I thought it would. The first round took me a little over 7 minutes. But my shoulder felt good.[/I]

[B]Evening:[/B]
1.14 mi dog walk

Tim Babcock 02-16-2019 08:06 AM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Goblet Squat 72.5#
KB Floor Press 53#, 62#, 70#
Strict Pull Up

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
16:03
RPMs between 65-70

Tim Babcock 02-18-2019 09:07 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday 2/17/19
Bouldered at Rock Mill with Jeff and Beth.

Today 2/18/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

EMOM 24 minute
Hexbar Deadlift x 3 reps 205#
Double Kettlebell Press x 3 reps 35, 44#
Inverted Row x 3 reps
8 rounds

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

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold

Patrick Tonge 02-18-2019 01:20 PM

Re: Over 50 Crossfitters Sign In
 
2/16/2019
Shoulder routine
Group warm-up WOD
EVA-
5 Rounds
800M run
30 KB Swings 53/35
30 Pullups-

Partnered this one with Dennis and Michelle.
25:22 This would be long and challenging if done alone.

2/18/2019 Monday
WU: Shoulder routine then
Run 400M and 3 rounds
5 Pull-ups
10 HR Push-ups
15 Air-squats

Front Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%, 87%, 90%

75-125lb

WOD:
"Meatball"
For Time:
75 Wallballs
35/25 Calorie Assault Bike
Directly Into...
6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats (50's/35's)

Scaled it... 22:00 Min. I was fine once the WB were done.....

Patrick Tonge 02-18-2019 01:57 PM

Re: Over 50 Crossfitters Sign In
 
OK- Just signed up for the X-Fit games. This will be my 6th year. Finally I can do the 55yr. and above division and not feel bad about... Now I need the body to hold up!!!

Bill Hoogsteden 02-19-2019 05:48 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff guys!! Especially on that Eva Patrick!! Good Luck on the Open!!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Band pass throughs
10 Air squats
10 Frog Holds
10 Push ups
10 Pull Ups

[B]WOD:[/B]
2 rounds of:
21 Hip & Back Extensions
21 GHD Sit-ups
21 Burpee Over Bars

13:17

[I]The GHD situps were hard on my bad. I figured to take it easy and cut the number of rounds. I felt better.[/I]

[B]Evening:[/B]
1.14 mi dog walk

Tim Babcock 02-20-2019 09:20 AM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
5 sets of:
Double KB Front Squat x 5 reps 35, 44, 44, 44, 44#
45 seconds rest
Double DB Seal Row. 5 reps 40#
45 seconds rest
Push Ups w/50# Sandbag x 10 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:37
20 calories 3:03
30 calories 6:08
20 calories 8:36
10 calories 10:13
Rest 1 minute between efforts.

Banded Forearm Stretch
Deep Squat Hold
10 Hanging Hip Touches, Alternating Arms
3 rounds

Good luck on the Open, Patrick!

Bill Hoogsteden 02-20-2019 06:16 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Tim!

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts
10 Leg swings on each leg in both directions
10 Band pass throughs
10 Air squats
10 Frog Holds
10 Push ups
10 Scap pulls
10 Pull Ups
36 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Clean & Jerk : 5-5-3-3-3-1-1-1-1 :
95 lbs (5), 100 lbs (5), 105 lbs (3), 110 lbs (3), 115 lbs (1), 120 lbs (1), 125 lbs (1), 130 lbs (1), and 135 lbs (1), 140#(Cleaned not jerked)

[I]I used this as a practice. The first two rounds were tough, but I had to focus on wrist position and such. I got sloppy on that last jerk! :([/I]


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