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

Bill Hoogsteden 08-14-2017 06:23 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff guys!!
I was traveling last week to Birmingham AL via Huntsville..,

[B]8 Aug:[/B]
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5-4-3-2-1 reps of:
Deadlift, 90 lbs
Hang Power Snatch, 90 lbs
Push Press, 90 lbs

2:07

[B]9 Aug:[/B]
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 rounds of:
15 Dumbbell Snatch (one arm - R)s, 35 lbs
15 Dumbbell Snatch (one arm - L)s, 35 lbs

12:56

[B]10 Aug:[/B]
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Dead lift 7-7-7-7-7-7-7
100#(7)-100#(7)-100#(7)-100#(7)-100#(7)-100#(7)-100#(7)

[B]14 Aug:
WU:[/B]
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warm up

[B]WOD:[/B]
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 :
45 lbs, 45 lbs, 45 lbs, 65 lbs, 65 lbs, 75 lbs, 75 lbs, 85 lbs, 95 lbs, and 100 lbs
[B]Evening:[/B]
1 mi Dogwalk
Back Squat:
5 @ 195#
5 @ 230#
17 @ 260#
5x10 @ 150#

Tim Babcock 08-15-2017 08:11 AM

Re: Over 50 Crossfitters Sign In
 
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Rear Foot Elevated Split Squat x 5 each leg 40, 70, 50, 50, 50# (70 was too heavy)
60 seconds rest
KB Floor Press x 10 - 35, 35, 44, 44, 44#
60 seconds rest
Ring Rows x 10
60 seconds rest

10 minute EMOM
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 double front squats
I alternated between 35# KBs and 44# KBs.

20 band pull aparts
15 second handstand hold on parallettes (against wall)
30 second deep squat hold
5 rounds

Cliff Miller 08-15-2017 09:42 AM

Re: Over 50 Crossfitters Sign In
 
survived the "pirate convention" over the weekend....hate to admit that perhaps I am getting older and can not go as hard as the 30 somethings...but I gave it my all :D was a great trip and some crazy wind....will go back next year for sure

last night at the gym

3 matt deficit deads 1 rm 325

timber lift 1 min cap....190 lbs plus the 420 lbs of the timber (only one end of the timber thing was off the ground) 9 reps

goblet squats 3 x 20 20 kg

100 large green band good mornings

1 hour dog walk

Bill Hoogsteden 08-15-2017 05:48 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Tim and Cliff!! Garrrrr!:D

[B]WU:[/B]
1 mi run
5 10 SUs with a DU attempt (got the 1st one)
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5, 6 Pull Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
25 Push Presses @ 95#
50 cal row
300 SUs

10:25

[B]Evening: [/B]
Dogwalk

Bill Hoogsteden 08-16-2017 06:27 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (Got 2)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Ring pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Pocket Nicole:
30 Pull Ups
400 m run

16:42

[I]I was hoping to get under 15 min. :shrug: However, I was able to get 10 in a row during the 1st set!![/I]

[B]Evening:[/B]
1 mi dogwalk

Tim Babcock 08-17-2017 08:35 AM

Re: Over 50 Crossfitters Sign In
 
10 Bulgarian Goat Bag Swings 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 205#
30 seconds
Campus Lap x 2 laps w/5#
30 seconds
Bottoms Up KB Press x 5 reps 20#
30 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.
I have been enjoying kettlebell complexes.

1 strict ring muscle up
20 band pull aparts
30 second deep squat hold
5 rounds

Bill Hoogsteden 08-17-2017 07:54 PM

Re: Over 50 Crossfitters Sign In
 
Way to go on that KB Cyclone Tim!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 Air Squats
10 Push ups
1,2,3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back squat 3-3-3-3-3
135#(3)-225#(3)-275#(3)-295#(3)-305#(3)

[B]Evening:[/B]
1 mi Dogwalks
10 Pull Ups
10 1.5 pood KBS
DL:
5 @ 230#
5 @ 265#
8 @ 300# PR!!:pepper:
3x10 @ 175#
2x8 @ 175#

[I]I did a LOT of visualization to make the 8 @ 300#, which helped!![/I]

Alden Hingle 08-17-2017 08:51 PM

Re: Over 50 Crossfitters Sign In
 
Yes, it was a great camping trip! So much fun it should be illegal. ;)

8/6 Mtn bike Lake San Cristobal. 15.2 miles. 760' climbing.

8/7 Hike in Uncompahgre Wilderness. 8 miles. 2189 climbing. Max elevation 10,334.

8/8 Mtn bike. Lake San Cristobal. 15.7 miles; 854 climbing.

8/9 Dirt bike ride to Cinnamon Pass. 50 miles. 12,600 max elevation. On the way back down, Jan got a flat and we could not get the front wheel off so she had to ride the flat (with the tire zip-tied to the rim) 23 miles down the mountain.

8/10 Hike in Hartman Rocks recreation area. 2.6 miles. Rocky Ridge trail. This was a life maintenance day. We had to go buy a new motorcycle tire and tube. :rofl:

8/11 Dirt bike ride. 90 miles exploring Alpine Plateau on forest service and off highway vehicle (OHV) roads.

8/12 Hike. Waterdog Lake trail. 9.3 miles; 2700+ of climbing; 2500 in the first 4.5 miles. Max elevation 11,100'.

8/13 Rest/ travel day

8/14 Mountain bike. Turquoise Lake trail. 15.4 miles with lots of rocks and plenty of "hike a bike." 1450 climbing. Max elevation 10,240

8/15 Easy day. Mountain bike part of Mineral Belt trail. 5.5 miles; 360 of climbing. Max elevation 10,682

8/16 Climb Mt. Elbert (highest mountain in CO). 11 miles, 4500+ of climbing. Max elevation 14,440

8/17 Rest/ travel day

Tim Babcock 08-18-2017 08:16 AM

Re: Over 50 Crossfitters Sign In
 
Bill-Nice job on the PR. 8 reps at 300 is legit!
Alden-Sounds like quite an adventure. Time in the mountains is always time well spent. (especially if you're from Ohio)

Warm up
Air Dyne
Push ups
Double Unders
Pull-ups
Kettlebell Swings
Goblet Squats
A few reps of each

30 minute EMOM
Air-Dyne x 30 seconds
Push-ups x 15 reps
Double Unders x 25 reps
Pull-ups x 5 reps
Kettlebell Swings x 15 reps 53#
Goblet Squats x 10 reps 53#
5 rounds

Cool Down
45 seconds deep squat hold
20 seconds handstand hold
15 externally rotated band pull aparts
Various Mobility exercises
3 rounds

Tim Babcock 08-20-2017 07:58 AM

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

Today
10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 2 reps 205#
Rest 20 seconds
Kettlebell Swings x 15 reps 53#
Rest 20 seconds
Push-Ups x 15 reps
Rest 2 minutes

B.
Seesaw KB Press x 1
KB Front Squat x 2
2 rounds EMOM for 10 minutes
35# KBs

C.
1 strict ring muscle up
20 band pull aparts
20 Flexbar wrist extensions
5 rounds


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