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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

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


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