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Tim Babcock 10-14-2019 02:44 PM

Re: Over 50 Crossfitters Sign In
 
10/14/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225#
30 seconds rest

15 kettlebell swings
5 goblet squats
1 ring muscle up
10 rounds
16:42

Bill Hoogsteden 10-15-2019 05:24 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I am!! Great weather! Nice KB stuff!!

[B]12 Oct:[/B]

I did a Go Ruck light, almost 4 mi with a 20# ruck PLUS carrying MANY heavy (80#-100#) sandbags among other stuff. This was the first one of these I had done in the Fall. It was a good time!

[B]WU:[/B]
1 mi run
10 Leg swings on each leg in both directions
10 Air Squats
10 Push ups
10 Pull Ups
stretching

[B]WOD:[/B]
CrossFit Games Open 20.1:
10 RFT:
8 65# GTO
10 Burpees over the bar (Yay! Burpees!!)

15 Min time cap

75 reps

[I]This one was tough! I was hoping to get 5 rounds. I tried doing C&Js, which helped. I also tried to lift my right leg to near my hand, so I could stand up near the bar to get set to jump over it. I wasn't as coordinated as I needed to be.[/I]

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

Tim Babcock 10-16-2019 03:11 PM

Re: Over 50 Crossfitters Sign In
 
Go Ruck Light sounds like fun, Bill.

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

2-3-5-2-3-5-2-3
Double Kettlebell Front Squat 53#
One-armed KB Bench Press 53#
Neutral Grip Pull Up 10, 20, 30#
Worked in 5 x 1 Trapbar Deadlift @ 225#

Rogue Echo Bike
For Time:
10 calories :38
20 calories 2:50
30 calories 5:56
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

Bill Hoogsteden 10-16-2019 05:08 PM

Re: Over 50 Crossfitters Sign In
 
Tim, you haven't lived till you've done one in 90°F & 90% RH! :rofl: Nice work on the Air Bike and KB work!

[B]WU:[/B]
400 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
5 rounds of:
5 Jumping Muscle-ups
L-Sit Practice, 1 min

9:31

[I]I could feel my shoulder on this one! Also, using the rings on the "Ninja Warrior" was a little scary. Got a chance to help some athletes on the deadlift. Pretty awesome.[/I]

[B]Evening:[/B]
1.14 mi Dogwalk

Bill Hoogsteden 10-17-2019 05:03 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
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 directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
100 Hip & Back Extensions
Every time you break complete:
15 Wall Balls | 14 lbs

2 mins 2 secs

[I]I did this unbroken and I felt it in my back! The last 20 were brutal![/I]

5 Wall walk steps to the side.

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

Tim Babcock 10-20-2019 08:26 AM

Re: Over 50 Crossfitters Sign In
 
That sounds terrible Bill!

10/19/19
Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems. Fun as always. Pretty beat up after a hard session.
2 mile walk later at home.

Today
10/20/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225# Felt light today. On the last rep I put 275# on. It easily went. A confidence boost I needed. 255 felt so heavy the other day.
30 seconds rest

Armor Building Workout
Double Kettlebells 35s
2 cleans
1 press
3 front squats
10 rounds on the minute.
 Not too bad. 44s would be challenging.

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
51 calories
I hadn't done this workout in a while. Surprised myself with a PR.

Shin box progressions.

A two mile walk will happen later too.

Bill Hoogsteden 10-20-2019 06:10 PM

Re: Over 50 Crossfitters Sign In
 
Tim, great stuff! All those TGUs and DLs are awesome!

1.64 mi dog walk

1.32 mi dog walk

33 Burpees (Yay! Burpees!!)

10 Pull ups (5, 3, 2)

Sumo Deadlift : 3-3-3-3-3 :
135 lbs (3), 205 lbs (3), 225 lbs (3), 245 lbs (3), and 265 lbs (3)

[I]A beautiful Autumn day! I wanted to do this since last year when I tried with some nasty Planter Fasciitis.[/I]

Tim Babcock 10-21-2019 04:12 PM

Re: Over 50 Crossfitters Sign In
 
10/21/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
DB Bench Press x 10 reps 40s
30 seconds rest
Inverted Neutral Grip Row x 8 reps
30 seconds rest

15 calories Rogue Echo Bike
2 ring muscle ups
15 kettlebell swings
3 rounds
9:54

1.5 mile walk after dinner. I'm slowly running out of daylight.

Bill Hoogsteden 10-21-2019 05:12 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim!

[B]WU:[/B]
400 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
10 SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Open 20.2:
20:00 AMRAP:
4 Dumbbell Thrusters, 35 lbs
6 Toes-to-bars
24 Double Unders

3 rounds + 4 Dumbbell Thrusters + 6 Toes-to-bars + 2 Double Unders =114 reps, Rx'd

[I]The DU's were the bottleneck on this one! It took me over 5 min to get the first round done. And that included whipping my self![/I]

5 Wall walk steps to the side.

[B]Evening:[/B]
1.04 mi Dogwalk

Tim Babcock 10-23-2019 03:14 PM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
Double KB Press x 5 reps 35s
30 seconds rest
Pronated Grip Strict Pull ups x 5 reps 20, 15, 10, 10, 0#
30 seconds rest

10 calories Rogue Echo Bike
15 kettlebell Swings
20 Double Unders
5 rounds
12:42

Bill-Great job on 20.2. The thrusters would be my bottleneck. I hate thrusters.

Bill Hoogsteden 10-24-2019 05:31 PM

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

[B]At Base Globo:
WU:[/B]
.222222 mi walk
500 m row (Got it under 1:58)
1 min on Jacobsladder, 120 flights
10 single leg jumps on each leg
10 Penguin Clap jumps
10 SUs
DU Attempts (Got 5!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
5k run

37:39

[I]This was almost 3 min less than my last Rx attempt on 4 June! I used a different course that had fewer turn arounds which helped!![/I]

Evening:
1.70 mi dog walk

Tim Babcock 10-27-2019 08:26 AM

Re: Over 50 Crossfitters Sign In
 
Drove down to the New Thursday night and climbed Friday with Lisa belaying. I climbed at Cotton Top. I did 9 pitches altogether. I attempted 3 goes at a nice 12a. It was pretty steep and kind of thuggy. It had some very cool moves. We also did some hiking and saw the fall leaves. Very nice. We drove home yesterday.

Saturday
I cleaned the Shed and worked in 5 sets of 1 Trapbar Deadlift @ 225#.

Today 10/27/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Neutral Grip Pull ups x 3 reps
30 seconds rest

I was going to do some treadmill sprints but it wouldn't work. :(

Bill Hoogsteden 10-28-2019 05:02 PM

Re: Over 50 Crossfitters Sign In
 
Good stuff TIm! I need to do more walking in the woods!

[B]WU:[/B]
400 m run
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 20" Alternating Step Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20.3
9 min time cap:
21 Deadlifts, 185 lbs | 21 reps
21 Push Press, 95 lbs | 21 reps
15 Deadlifts, 185 lbs | 15 reps
15 Push Press, 95 lbs | 15 reps
9 Deadlifts, 185 lbs
9 Push Press, 95 lbs
21 Deadlifts, 255 lbs
10 Handstand Push-ups
15 Deadlifts, 255 lbs
10 Handstand Push-ups
9 Deadlifts, 255 lbs
10 Handstand Push-ups

72 reps

[I]I did lift and drop DLs with 8, 7, 6 and 6, 5, 4 subsets for DL & PPs. It took longer than I thought it would!![/I]

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

Tim Babcock 10-29-2019 03:09 PM

Re: Over 50 Crossfitters Sign In
 
20.3 looks like a butt kicker Bill! Nice job!

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
2 Ring Muscle ups
30 seconds rest
Ab Wheel Roll Outs x 5 reps +10#
30 seconds rest

B.
15 Calories
15 Kettlebell Swings
15 Push ups
5 rounds
14:24

Shin box progressions

Tim Babcock 10-30-2019 03:38 PM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s, 35s, 44s
KB Floor Press 53s, 62s, 62s
Supinated Grip Pull up 10, 20, 30
Worked in 5 x 1 Trapbar Deadlift 225#

Bill Hoogsteden 10-31-2019 04:19 PM

Re: Over 50 Crossfitters Sign In
 
Working hard Tim!!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Scap Pulls
10 Pull Ups
10 24" Alterating leg step ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back Squat : 10-8-6-4-2 :
45 lbs (10), 115 lbs (10), 135 lbs (8), 185 lbs (6), 205 lbs (4), and 225 lbs (2)

[I]I tried to work on form on this one.[/I]

[B]Evening:[/B]
.88 mi Dog Walk
1.14 mi Dog Walk
:pumpkin2:
Happy Holloween

Tim Babcock 11-04-2019 04:36 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff. Later-5 x 1 Trapbar Deadlifts @ 225#

Today 11/4/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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

2 kettlebell cleans
1 kettlebell press
3 kettlebell front squats
10 rounds on the minute
35# Kettlebells (I used 44s on the last round.)

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

1 strict ring muscle up
1 Trapbar Deadlift @ 225#
10 Reverse Hypers on exercise ball
5 rounds

I'm trying Bill! :)

Bill Hoogsteden 11-05-2019 06:53 PM

Re: Over 50 Crossfitters Sign In
 
Keep plugging, Tim! Great work!!

[B]4 Nov:
WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Frog Holds
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
CrossFit Games Open 20.4 - Masters 55+ Scaled :
30 Box Jumps, 20 in | 30 reps
15 Clean & Jerks, 45 lbs | 15 reps
30 Box Jumps, 20 in | 30 reps
15 Clean & Jerks, 65 lbs | 15 reps
30 Box Jumps, 20 in | 30 reps
10 Clean & Jerks, 85 lbs | 3 reps

123 reps

[I]This was tough! I thought I would get to the med ball step ups. My legs were sore from this one!![/I]

[B]5 Nov:
At Base Globo:
WU:[/B]
.2222222 mi walk
.55555556 mi run
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 directions
10 Air Squats
34 Burpees (Yay! Burpees!!)
10 Alternating leg step ups to 20" box

[B]WOD:[/B]
12:00 AMRAP:
3 Weighted Pull-ups, 35 lbs
6 Dumbbell Push-ups
9 Dumbbell Squats, 35 lbs

7 rounds, 126 reps

[I]This worked me! I was able to do 35# Pullups, but that ragged me![/I]

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

Tim Babcock 11-07-2019 05:45 PM

Re: Over 50 Crossfitters Sign In
 
You too Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8


5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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

Trapbar Deadlift @ 245#
30 seconds rest
Dumbbell Bench Press x 5 reps
30 seconds rest
Machine Row x 8 reps
30 seconds rest
5 rounds

Parent-Teacher conferences today. I worked out at the field house.

Tim Babcock 11-10-2019 08:13 AM

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

Today 11/10/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Ring Muscle ups x 2 reps
30 seconds rest

Rogue Echo Bike Calories
Kettlebell Swings 53#
Push Ups
10-20-30-20-10
19:58

Tim Babcock 11-12-2019 09:12 AM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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

Trapbar Deadlift 5 x 1 @ 225# -Felt relatively light today.

30 minute AMRAP
12 Calories of Echo Bike
12 Kettlebell Swings 53#
12 Goblet Squats 35#
12 Dumbbell Presses 25# DBs
Started each round on the 6 minutes. That gave me between 2-2:30 for rest.
5 rounds

30sec/30sec hang from pull up bar/rest

Tim Babcock 11-13-2019 05:54 PM

Re: Over 50 Crossfitters Sign In
 
3 problems
15 push ups
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
5 sets of 5 ring dips

Bill Hoogsteden 11-14-2019 05:35 PM

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

[B]11 Nov:[/B]
1.14 mi dogwalk
35 Burpees (Yay! Burpees!!)

Deadlift : 3-3-3-3-3-3-3 :
135 lbs (3), 185 lbs (3), 225 lbs (3), 245 lbs (3), 265 lbs (3), and 295 lbs (3)

[I]I tried 315# but my right hammy felt VERY tight! Better safe than sorry![/I]

[B]14 Nov:
WU:[/B]
400m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 20" Alternating leg step ups
35 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Open 20.5 - Scaled Masters 55+ :
40 Jumping Chest-to-bar Pull-ups
80 Row Calories
120 Wall Balls, 14 lbs, 8 ft

240 reps in 14 mins 59 secs

[I]I did this in 4 sets of 10 Jumping Pull Ups, 20 Cal row and 30 WBS. This seemed to work, though I felt it on the last set.[/I]

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

Tim Babcock 11-14-2019 05:53 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Zercher Squats x 5 reps
30 seconds rest
Inverted Row x 8 reps
30 seconds rest
Double KB Floor Press x 8 reps
30 seconds rest

1 ring muscle up
1 Trapbar Deadlift
20 Flexbar Wrist Extensions
5 rounds

Bill, great job on the Open. That looks like some really hard workouts.

Tim Babcock 11-17-2019 07:59 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff. No new problems. Repeated some of the blue and orange problems. Hopefully next week will bring new problems.

Today 11/17/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 45#
10 Pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 2 reps each arm 35, 53, 70, 53, 35#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 15 minutes.
On the minute…

Bill Hoogsteden 11-18-2019 05:10 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim!

[B]WU:[/B]
400 m run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 20" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
150 Single Unders
30 Push Press, 0.5x bodyweight | 115 lbs
6 Ground-to-Standing Rope Climbs

9:59

[I]This was tough on my forearms!![/I]

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

Bill Hoogsteden 11-19-2019 05:44 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
400 m run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Back Squat : 3-3-3-3-3 :
45 lbs (3), 135 lbs (3), 185 lbs (3), 205 lbs (3), 225 lbs (3), 255 lbs (3), 275 lbs (3), 295 lbs (3), and 315 lbs (3)

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

4 Pull Ups
10 1.5 Pood KBS
5 Back Squats @ 170 lbs
5 Back Squats @ 195 lbs
12 Back Squats @ 225 lbs

[I]What was I thinking!! :yikes:[/I]

Tim Babcock 11-19-2019 06:20 PM

Re: Over 50 Crossfitters Sign In
 
I'm not sure Bill. 12 back squats at 225# sounds brutal!:yikes:

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 45#
10 pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1 rep

15 Kettlebell Swings 53#
5 Goblet Squats 53#
5 Push Ups
10 rounds

Shinbox Progressions'

30/30 hang from rings for 5 minutes.

Tim Babcock 11-21-2019 04:02 PM

Re: Over 50 Crossfitters Sign In
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35
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
1 rounds

10 Turkish Get Ups @ 53#

100 Kettlebell Swings @ 53#
4:46

1 Trapbar Deadlift @ 225#
1 Ring Muscle Up
5 rounds

Not a lot of time tonight. Got everything done within 30 minutes.

Bill Hoogsteden 11-21-2019 06:14 PM

Re: Over 50 Crossfitters Sign In
 
Tim, It was! Like 100 KBS!! :O Nice work!

[B]20 Nov:
WU:[/B]
800 m run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Weighted Dip : 3-2-2-2-1-1-1-1-1 :
10 lbs (3), 20 lbs (2), 30 lbs (2), 35 lbs (2), 40 lbs (1), 45 lbs (1), 50 lbs (1), 55 lbs (1), and 60 lbs (1)

[I]I used the Rogue dip belt ~10 lbs. My shoulder was feeling it.[/I]

5 feet wall walks

[B]Evening:[/B]
1.57 mi dog walk
4 Pull Ups
10 1.5 Pood KBS
Bench Press 5-5-5-7-10-10-10-10-10 :
125 lbs (5), 165 lbs (5), 145 lbs (5), 160 lbs (7), 95 lbs (10), 95 lbs (10), 95 lbs (10), 95 lbs (10), and 95 lb (10)

[I]Definitely felt my shoulder on this one![/I]

[B]21 Nov:
WU:[/B]
400 m run
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
15:00 AMRAP:
5 Dumbbell Push Jerks, 35 lbs
7 Box Step-ups, 24 in

11 rounds + 5 Dumbbell Push Jerks + 6 Box Step-ups = 143 reps

[I]1 rep shy of 12 rounds! The first few rounds were under a minute each. I couldn't keep it up.[/I]

[B]Evening:[/B]
1.51 Dog walk
4 Pull Ups
10 1.5 Pood KBS
Deadlift 5-5-7-8-8-8-8-8 :
185 lbs (5), 210 lbs (5), 240 lbs (7), 137.5 lbs (8), 137.5 lbs (8), 137.5 lbs (8), 137.5 lbs (8), and 137.5 lbs (8)

Tim Babcock 11-24-2019 02:05 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff. All the problems seemed hard. They either were or it was me. :confused:

Today 11/24/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
Strict Neutral Grip Pull ups x 5 reps 0, 10#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 1 reps each arm 62#
30 seconds rest

100 single arm kettlebell swings 44#

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

Shinbox Progressions'
30/30 hang from rings for 5 minutes.

Bill Hoogsteden 11-25-2019 06:18 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim! 100 KBS, wow!

[B]23 Nov:
[/B]
1.14 mi Dogwalk
34 Burpees (Yay! Burpees!!)
5 Pull Ups
10 1.5 KBS
Shoulder Press 5-5-12-10-10-10-10-10 :
70 lbs (5), 80 lbs (5), 95 lbs (12), 55 lbs (10), 55 lbs (10), 55 lbs (10), 55 lbs (10), and 55 lbs (10)

[B]25 Nov:
WU:[/B]
1 mi run
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
5 Jump onto 10# plates

[B]WOD:[/B]
Hang Squat Clean : 1-1-1-1-1-1-1-1-1-1 :
45 lbs (1), 65 lbs (1), 75 lbs (1), 95 lbs (1), 115 lbs (1), 125 lbs (1), 135 lbs (1), 140 lbs (1), 145 lbs (0), 135 lbs (0), and 135 lbs (1)

[I]The 135# seemed SO easy! I was bummed that I couldn't go higher that 140# and more upset that the 2nd 135# was a fail![/I]

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

Tim Babcock 11-26-2019 04:12 PM

Re: Over 50 Crossfitters Sign In
 
You too Bill! Keep plugging ahead.

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
One armed KB Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds rest
Neutral Grip Pull Ups x 3 - 30, 25, 20, 15, 10#
30 seconds rest

B.
10 Calories
10 Kettlebell Swings
10 Push ups
5 rounds
9:28

Shin box progressions
30/30 hang from rings for 5 minutes.

Bill Hoogsteden 11-26-2019 05:50 PM

Re: Over 50 Crossfitters Sign In
 
I'm try Tim!! Got Thanksgiving and my son's wedding within the next two weeks!! Way to go!

[B]WU:[/B]
500 m row
10 Alternating Single Leg Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
4 rounds of:
Run, 400 m
Handstand Hold, 1 min

20:04

[I]Can't believe I ran this slow!! The holds were hard!! I could feel my arms after this one![/I]

[B]Evening:[/B]
1.14 mi dog walk
3 Pull Ups
10 1.5 Pood KBS
3 Back Squats @ 185 lbs
3 Back Squats @ 210 lbs
10 Back Squats @ 235 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs

Bill Hoogsteden 11-27-2019 05:50 PM

Re: Over 50 Crossfitters Sign In
 
[B]WOD:[/B]
1 mi run
1 min on Jacobs Ladder (120 flights)
10 Alternating Single Leg Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Chin Ups
34 Burpees (Yay! Burpees!!)
10 24" Alternating leg step ups
10 TRX Face Pulls

[B]WOD:[/B]
50 L-sit Pull ups

7:15

[I]These hurt my shoulder and palms![/I]

[B]Evening:[/B]
1.14 mi dogwalk
10 1.5 Pood KBS
3 Bench Press, 135 lbs
3 Bench Press, 155 lbs
10 Bench Press, 170 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs

Tim Babcock 11-28-2019 08:04 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered and Climbed at Shaker Rocks with Kent and Matt. Sent a nice V7. Collaborated with another older climber. We both sent. Fun.

Today 11/28/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Trapbar Deadlift @ 225#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

30/30 hang from rings for 5 minutes.

Happy Thanksgiving!

Tim Babcock 11-29-2019 01:46 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

5 sets of:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1
5 rounds

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 6 Neutral Grip Inverted Rows
3. 6 DB Goblet Squats 40#
4. 5 Ring Dips
5. 5 Ab Wheel Roll Outs
6. 1 15’ Rope Ascent
5 rounds

Bill Hoogsteden 11-29-2019 05:54 PM

Re: Over 50 Crossfitters Sign In
 
Happy Thanksgiving! Great stuff Tim!

.99 mi dog walk

1.14 mi dog walk

10 Pull ups

10 1.5 Pood KBS

3 Deadlifts, 195 lbs
3 Deadlifts, 225 lbs
10 Deadlifts, 255 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs
8 Deadlifts, 140 lbs

[I]The 140#'s were easy. which felt good![/I]

Bill Hoogsteden 12-01-2019 05:40 PM

Re: Over 50 Crossfitters Sign In
 
[B]30 Nov:[/B]
1.14 mi dogwalk

34 Burpees (Yay! Burpees!!)

3 Shoulder Press, 75 lbs
3 Shoulder Press, 90 lbs
10 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 12-02-2019 03:50 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff and Beth. Good to see Beth again.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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 Turkish Get Ups (one each arm) 44, 53, 62, 70, 70#
1 Trapbar Deadlift @ 225#
5 rounds

3-1-2 Armor Complex 35# KBs
3 kb cleans
1 kb press
2 kb front squats
Every 45 seconds for 10 minutes.
14 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.


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