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

Tim Babcock 11-24-2020 04:43 PM

Re: Over 50 Crossfitters Sign In
 
I bought a reverse hyper. I'm hoping to slowly work in sets for back health and longevity.

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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.

Hip Banded Stretches

Bill Hoogsteden 11-25-2020 05:44 PM

Re: Over 50 Crossfitters Sign In
 
Congrats on the new purchase!! I've always wanted to try a reverse Hyper!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 40 lbs
3 Bench Press @ 160 lbs
10 Bench Press @ 180 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

22 Push Ups

Tim Babcock 11-26-2020 09:22 AM

Re: Over 50 Crossfitters Sign In
 
Happy Thanksgiving!

Yesterday
Bouldered at Shaker Rocks with Kent. Fun.

Today (11/26/20)
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Band Waist-Resisted RDL x 10 reps w/88# KB
60 seconds rest
Double KB Press x 5 reps
60 seconds rest
TRX Inverted Rows x 3 reps +35# plate on chest
60 seconds rest

21-15-9
Rogue Echo Bike calories
KB Swing 62#
Ab Wheel Roll Outs

Banded Hip Stretches
3 sets of 10 Reverse Hypers 50# (starting very easy)

Bill Hoogsteden 11-27-2020 06:47 PM

Re: Over 50 Crossfitters Sign In
 
Backatcha Tim!

1.86 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
10 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

22 Push ups

Bill Hoogsteden 11-28-2020 05:10 PM

Re: Over 50 Crossfitters Sign In
 
1.62 mi dog walk
34 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
12 Deadlifts @ 325 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

I was supposed to do 320#... Oh well!

Tim Babcock 11-29-2020 08:57 AM

Re: Over 50 Crossfitters Sign In
 
Awesome deadlifts Bill!

Yesterday
Bouldered at Rock Mill with Kent. No new problems but I repeated several blue and one orange.

Today (11/29/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
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

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
10 Pronators

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
One Armed KB Floor Press 53, 62, 70#
Neutral Grip Pull up 10, 20, 40#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:33 PR

Banded Hip Stretches
4 sets of 15 Reverse Hypers 50, 50, 70, 70#
5 ring muscle ups

Tim Babcock 12-01-2020 08:50 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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 70#

Bill Hoogsteden 12-01-2020 06:09 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Way to keep keeping on!!

1.62 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 255 lbs
3 Back Squats @ 290 lbs
10 Back Squats @ 325 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

Bill Hoogsteden 12-02-2020 06:01 PM

Re: Over 50 Crossfitters Sign In
 
1.68 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
11 Bench Press @ 190 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Tim Babcock 12-03-2020 04:05 PM

Re: Over 50 Crossfitters Sign In
 
Gotta keep grinding. What else you gonna do:)

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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 205#
60 seconds rest
Double KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
TRX Inverted Rows x 3 reps +45# plate on chest
60 seconds rest

Rogue Echo Bike
50 calories for time
3:17

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups


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