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Tim Babcock 08-24-2021 03:40 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Your recent workout seems a bit more civilized, except maybe the GHD Sit-ups. :)

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

10 Turkish Get Ups @ 53#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 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
3 sets of 15 Reverse Hypers 120#

Bill Hoogsteden 08-24-2021 05:35 PM

Re: Over 50 Crossfitters Sign In
 
Ha! Tim! They didn't feel too civilized! And you are right about the GHD sit ups!

1 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
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:

Hang Power Clean & Push Jerk : 3-3-3-3-3-3-3 :

3 Hang Power Clean & Push Jerks @ 45 lbs
3 Hang Power Clean & Push Jerks @ 65 lbs
3 Hang Power Clean & Push Jerks @ 75 lbs
3 Hang Power Clean & Push Jerks @ 85 lbs
3 Hang Power Clean & Push Jerks @ 95 lbs
3 Hang Power Clean & Push Jerks @ 105 lbs
1 Hang Power Clean & Push Jerk @ 115 lbs
3 Hang Power Clean & Push Jerks @ 115 lbs

Evening:
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
5 Back Squats @ 230 lbs
3 Back Squats @ 260 lbs
15 Back Squats @ 287.5 lbs
15 Back Squats @ 290 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"

Bill Hoogsteden 08-25-2021 05:08 PM

Re: Over 50 Crossfitters Sign In
 
.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 110 feet
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
50+SUs
DU attempts, got 7
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!!)

Evening:
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
7 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
10 Bench Press @ 200 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

1.48 mi Dog Walk

Tim Babcock 08-26-2021 03:01 PM

Re: Over 50 Crossfitters Sign In
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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

4 sets of:
Goblet Squat 60# DB x 6 reps
Dips x 6 reps
60 seconds rest
TRX Inverted Row x 6 reps +25#
60 seconds rest

Rogue Echo Bike
Reverse Tabata
30 calories
0.78 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

A good workout but not much zip. Very hot and it was my first day of 27th year of teaching. Always tired after the first day.

Bill Hoogsteden 08-26-2021 04:44 PM

Re: Over 50 Crossfitters Sign In
 
Great work for a hot day, Tim!

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
14 Pull Ups
5 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

30 Toes-to-bars
40 Dumbbell Snatches, 25 lbs
50 Dumbbell Box Step Overs, 20 in
40 Dumbbell Snatches, 25 lbs
30 Toes-to-bars

22 mins 19 secs

This was brutal! At least I did more than on my last attempt!

Evening:
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 270 lbs
3 Deadlifts @ 305 lbs
1 Deadlift @ 340 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

I was SO glad to be able to pull 340#!

Bill Hoogsteden 08-27-2021 04:49 PM

Re: Over 50 Crossfitters Sign In
 
40 Pushups
10 Pike push ups
50 Burpees (Yay! Burpees!!)
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
1 Shoulder Press @ 125 lbs
1 Shoulder Press @ 125 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

I was frustrated I couldn't do more than one rep @ 125#.

Tim Babcock 08-29-2021 07:37 AM

Re: Over 50 Crossfitters Sign In
 
Nice deadlift Bill!

Yesterday
Climbed at Rock Mill. One new blue and one orange.

Today (8/29/21)
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 25, 30, 40#
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

6 sets of:
Trap Bar Deadlift x 4 reps 225#
60 seconds
One Arm Half Kneeling Press 35# x 4 reps
60 seconds
Neutral Grip Pull Up +10# x 4 reps
60 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (1-53# & 1-62# KB)
5 rounds
8:45

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

Bill Hoogsteden 08-30-2021 04:34 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim!!

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
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
13 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Push Press : 5-5-5-5-5 :

5 Push Press @ 45 lbs
5 Push Press @ 65 lbs
5 Push Press @ 85 lbs
5 Push Press @ 105 lbs
5 Push Press @ 115 lbs

1.52 mi Dog walk

Tim Babcock 08-31-2021 03:07 PM

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

10 Turkish Get Ups @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 4 dips
4-5 4 dips
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Bill Hoogsteden 08-31-2021 04:13 PM

Re: Over 50 Crossfitters Sign In
 
400 m run
10 Leg swings on 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!)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

10 Jumping Muscle-ups
100 Air Squats
10 Jumping Muscle-ups
100 Row Calories (1761 m)

12 min 55 Sec

Evening:
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 120 lbs
5 Back Squats @ 155 lbs
5 Back Squats @ 185 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

Bill Hoogsteden 09-01-2021 04:05 PM

Re: Over 50 Crossfitters Sign In
 
500 m row
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
11 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

5 rounds of:
Run, 400 m
1 Legless Rope Climb, 8 ft
3 Rope Climbs, 12 ft

27 min 37 sec

I enjoyed doing the rope climbs, the legless climbs not so much! I feel in in my grips!

Evening:
1.09 mi Dog Walk
10 Pull Ups (7, 3)
5 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Tim Babcock 09-02-2021 04:46 PM

Re: Over 50 Crossfitters Sign In
 
Bill-I really like rope climbs too. Legless definitely ups the ante.

Yesterday
2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. half crimp on small wooden rung by door: 3 sets of 3-6-9 15#
2. 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Full Crimp 3 sets of 3-6-9 -20#

Worked in:
5 sets of 6 ab wheel roll outs
balance training

Today 9/2/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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:
Goblet Squat 60# DB x 8 reps
DB Press x 8 reps 30# DBs
60 seconds rest
TRX Inverted Row x 8 reps +15#
60 seconds rest

Rogue Echo Bike
2 miles for time: 4:56
73 calories

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

Bill Hoogsteden 09-02-2021 05:22 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Tim, Legless are tough as well! I'm feeling it in my fingers!
.19 mi walk
.22222mi walk
.55555 mi run
.22222 mi walk
1 min on Jacobs ladder
0 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
11 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
9/11 Tower Climb Challenge:
Stair Climber, 110 flights

31 min 39 sec

This was brutal! I could feel my legs after this one.

EVENING:

1.51 mi Dog walk
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 215 lbs
10 Deadlifts @ 180 lbs
10 Deadlifts @ 180 lbs
10 Deadlifts @ 180 lbs

Bill Hoogsteden 09-03-2021 05:59 PM

Re: Over 50 Crossfitters Sign In
 
1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push ups
10 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Tim Babcock 09-05-2021 08:08 AM

Re: Over 50 Crossfitters Sign In
 
Great WOD Bill. A nice tribute.

Climbed at Rock Mill with Kent. Four new blue problems and two new orange problems. Productive day.

Today (9/5/21)
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 25, 30, 40#
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:
Trap Bar Deadlift x 3 reps 225#
60 seconds
One-armed KB Floor Press x 3 reps 62#, 70#
60 seconds
Neutral Grip Pull Up +20# x 3 reps
60 seconds

Rogue Echo Bike x 15 calories
Suitcase Carry 2 laps around Shed (one each arm) 62# KB
4 rounds
9:32

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

Tim Babcock 09-07-2021 03:22 PM

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

10 TGUs-4 @ 53 & 62, & 2 @ 70#

15 KBS 53#
5 Goblet Squats 53#
5 push ups
10 rounds
18:25

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Bill Hoogsteden 09-07-2021 05:02 PM

Re: Over 50 Crossfitters Sign In
 
1.57 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 200 lbs
5 Back Squats @ 235 lbs
15 Back Squats @ 265 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

Bill Hoogsteden 09-08-2021 06:23 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
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull Ups
8 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Shoulder Press : 5-5-5-5-5 :

5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs

Evening:
.88 mi dog walk

Bill Hoogsteden 09-09-2021 05:00 PM

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

Evening:
1.77 mi Dog Walk
15 Scap Pulls
14 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 275 lbs
8 Deadlifts @ 310 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

Bill Hoogsteden 09-12-2021 05:07 PM

Re: Over 50 Crossfitters Sign In
 
Worked on my garage. FINALLY got the '98 Cadillac out of my garage. (After SIX years!!) Time to finish my garage gym!!!

1.53 mi Dog Walk
15 Scap Pulls
13 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
10 Bench Press @ 185 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Bill Hoogsteden 09-13-2021 05:34 PM

Re: Over 50 Crossfitters Sign In
 
25 Burpees (Yay! Burpees!!)
2.7 mi Dog Walk
25 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike push ups
14 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 100 lbs
4 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

Bill Hoogsteden 09-14-2021 05:09 PM

Re: Over 50 Crossfitters Sign In
 
1.00 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
12 Scap Pulls
8 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
21 Back Squats, 1x bodyweight @ 210 lbs
7 Rope Climbs, 7 lbs, 12 ft
15 Back Squats, 1x bodyweight @ 210 lbs
5 Rope Climbs, 7 lbs, 12 ft
9 Back Squats, 1x bodyweight @ 210 lbs
3 Rope Climbs, 7 lbs, 12 ft

8 mins 49 secs

Evening:
1.11 mi Dog Walk

Bill Hoogsteden 09-15-2021 04:28 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:
.19 mi walk
.22222mi walk
.55555 mi run
.22222 mi walk
1 min on Jacobs ladder
0 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
15 Scap Pulls
14 Pull Ups
8 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Deadlift : 3-2-2-2-1-1-1-1-1 :
3 Deadlifts @ 135 lbs
2 Deadlifts @ 225 lbs
2 Deadlifts @ 275 lbs
2 Deadlifts @ 295 lbs
1 Deadlift @ 305 lbs
1 Deadlift @ 315 lbs
1 Deadlift @ 225 lbs
1 Deadlift @ 225 lbs
1 Deadlift @ 225 lbs

Evening:
1.82 mi Dog Walk
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 175 lbs
10 Bench Press @ 195 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Bill Hoogsteden 09-16-2021 05:23 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
15 Scap Pulls
15 Pull Ups
9 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

20:00 AMRAP:
20 Row Calories
15 Dips
10 Dumbbell Turkish Get Ups, 35 lbs

1 round + 20 Row Calories + 15 Dips + 6 Dumbbell Turkish Get Ups = 86 reps

Evening:
2.17 mi Dog Walk
15 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 255 lbs
3 Deadlifts @ 290 lbs
2 Deadlifts @ 325 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

Bill Hoogsteden 09-17-2021 05:36 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog Walk
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 120 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 09-18-2021 04:51 PM

Re: Over 50 Crossfitters Sign In
 
1.58 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Pushups
10 Pike push ups
1.52 mi Dog Walk
15 Scap Pulls
15 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
15 Back Squats @ 280 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

Bill Hoogsteden 09-20-2021 06:05 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
15 Scap Pulls
14 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

3 rounds of:
15 Row Calories
12 Power Snatches, 95 lbs
9 Burpees

16:27

41 sec faster than my last attempt in June 2017!

Bill Hoogsteden 09-21-2021 04:56 PM

Re: Over 50 Crossfitters Sign In
 
1.01 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
30 SUs with ~ 3 DUs
40 Pushups
10 Pike push ups
27 Squat workout
16 Scap Pulls
15 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
25 Dumbbell Push Jerks, 15 lbs
50 Single Unders
25 Dumbbell Box Step-ups, 15 lbs, 20 in
50 Single Unders

11 mins 5 secs

I felt my knees on this one, especially on the 2nd round.

Evening:
1.52 mi Dog Walk
15 Scap Pulls
14 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 235 lbs
3 Back Squats @ 265 lbs
15 Back Squats @ 295 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"

Bill Hoogsteden 09-22-2021 03:57 PM

Re: Over 50 Crossfitters Sign In
 
At Bas Globo:

.222222mi walk
1.0 mi Run
.222222mi walk
1 min on Jacobs Ladder, 103 feet
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 High tap jumps
30 SUs with ~ 3 DUs
40 Pushups
10 Pike push ups
27 Squat workout
16 Scap Pulls
15 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)
.222222mi walk

Evening:
15 Scap Pulls
13 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 155 lbs
5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Bill Hoogsteden 09-23-2021 05:09 PM

Re: Over 50 Crossfitters Sign In
 
1.49 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
10 Scap Pulls
15 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 275 lbs
3 Deadlifts @ 310 lbs
1 Deadlift @ 345 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
5 Deadlifts @ 170 lbs
3 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

I boofed up the load on the 8 reps for 4 rounds. I finally realized why one side was lighter than the other!

Bill Hoogsteden 09-24-2021 05:22 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
15 Scap Pulls
15 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

30 Jumping Muscle Ups

3:50

Evening:
1.29 mi Dog Walk

Bill Hoogsteden 09-26-2021 05:33 PM

Re: Over 50 Crossfitters Sign In
 
1.54 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
13 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
1 Shoulder Press @ 130 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
1.78 mi Dog Walk

Bill Hoogsteden 09-28-2021 04:39 PM

Re: Over 50 Crossfitters Sign In
 
27 Sept:

1.07 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
15 Scap Pulls
50 Burpees (Yay! Burpees!!)

50reps of:
Thruster, 65 lbs
Pull-ups

9:46

Evening:
1.53 mi Dog Walk

28 Sept:
1.52 Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
13 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 125 lbs
5 Back Squats @ 155 lbs
5 Back Squats @ 185 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

Bill Hoogsteden 09-29-2021 04:32 PM

Re: Over 50 Crossfitters Sign In
 
1.52 Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
9 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Bill Hoogsteden 09-30-2021 05:19 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
12 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 220 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

Bill Hoogsteden 10-01-2021 04:42 PM

Re: Over 50 Crossfitters Sign In
 
1.51 mi Dog Walk
50 Burpees (Yay! Burpees!!)
40 Push Ups
10 Pike Push Ups
15 Scap Pulls
11 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 10-05-2021 04:51 PM

Re: Over 50 Crossfitters Sign In
 
1 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
15 Scap Pulls
11 Pull ups
6 Chin Ups
10 Burpees (Yay! Burpees!!)

12:00 AMRAP:
9 Dumbbell Deadlifts, 60 lbs
6 Burpees (Yay! Burpees!!)
3 Dumbbell Power Cleans, 60 lbs

4 rounds + 9 Dumbbell Deadlifts + 2 Burpees = 83 reps

7 Reps shy of what I did on my last attempt about 4.5 years ago! I forgot how heavy 60 Lb DBs are, especially doing the cleans!!

Evening:
1.5 mi dog walk
16 Scap Pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 205 lbs
5 Back Squats @ 235 lbs
15 Back Squats @ 270 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

Bill Hoogsteden 10-06-2021 04:53 PM

Re: Over 50 Crossfitters Sign In
 
1.5 mi Dog Walk
16 Scap Pulls
12 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 165 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Bill Hoogsteden 10-07-2021 05:42 PM

Re: Over 50 Crossfitters Sign In
 
1.06 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
15 Scap Pulls
13 Pull ups
5 Chin Ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

WOD:

Lane

5 rounds of:
max rep Hang Power Snatches, 0.75x bodyweight ( 85 lbs ) = 3, 4, 4, 3, and 3
max rep Handstand Push-ups = 10, 10, 10, 11, and 10

68 reps

Evening:
1.56 mi Dog Walk

Bill Hoogsteden 10-08-2021 04:56 PM

Re: Over 50 Crossfitters Sign In
 
1.0 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
15 Scap Pulls
13 Pull ups
5 Chin Ups
40 Dead Bugs
10 Burpees (Yay! Burpees!!)

Front Squat: 10-5-3-1-1-1-3-5-10:
10 Front Squats @ 95 lbs
5 Front Squats @ 115 lbs
3 Front Squats @ 145 lbs
3 Front Squats @ 155 lbs
1 Front Squat @ 185 lbs
1 Front Squat @ 205 lbs
3 Front Squats @ 155 lbs
5 Front Squats @ 135 lbs
10 Front Squats @ 115 lbs

Evening:
1.5 mi Dog Walk
16 Scap Pulls
13 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 105 lbs
4 Shoulder Press @ 120 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

I was able to increase my 120# reps by one!


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