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Bill Hoogsteden 12-04-2020 07:08 PM

Re: Over 50 Crossfitters Sign In
 
Amen to that Tim!! Great stuff on the lifting & Echo bike!

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 Shoulder Press @ 90 lbs
3 Shoulder Press @ 100 lbs
9 Shoulder Press @ 115 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

Wanted to to 10 on the 115...

Tim Babcock 12-06-2020 01:01 PM

Re: Over 50 Crossfitters Sign In
 
Speaking of the Echo Bike Bill, I signed up for the 50 calorie Echo Bike Challenge. Basically you see how fast you can burn 50 calories. I know I suck compared to most hard charging Crossfitters, but I thought it would be fun and plus you get a cool Rogue Challenge t-shirt. I tried it a few day ago and got 3:17. I will officially try it next Sunday. I hope to break 3 minutes. Embrace the suck!

Yesterday
Bouldered at Rock Mill with Kent.

Today (12/6/20)
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

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

3 sets:
Goblet Squat x 8 reps
KB Floor Press x 8 reps
Neutral Grip Pull up x 8 reps

Rogue Echo Bike
10 calories :36
20 calories 2:48
30 calories 5:52
20 calories 8:16
10 calories 9:52
1 minute rest between efforts

Banded Hip Stretches
4 sets of 10 Reverse Hypers 90#
5 ring muscle ups

Bill Hoogsteden 12-07-2020 06:25 PM

Re: Over 50 Crossfitters Sign In
 
Tim, That's SO AWESOME! Best of luck!!

At the Base Globo:
.222222 mi walk
.555555 mi walk
1 min on Jacobs Ladder, 118 feet
10 leg swings on each leg in both directions
50+ SUs
10 Penguin Clap Jumps
10 high tap jumps
10 DUs
10 Scap Pulls
10 Pull ups
6 Close grip chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
Hang Squat Clean : 5-5-5-5-5:
5 Hang Squat Cleans @ 45 lbs
5 Hang Squat Cleans @ 55 lbs
5 Hang Squat Cleans @ 65 lbs
5 Hang Squat Cleans @ 75 lbs
5 Hang Squat Cleans @ 85 lbs
5 Hang Squat Cleans @ 95 lbs

Ar home:

1.52 mi dog walk
10 1.5 Pood KBS
5 Deadlifts @ 265 lbs
1 Pull up
3 Deadlifts @ 300 lbs
1 Pull up
6 Deadlifts @ 335 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up
8 Deadlifts @ 175 lbs
1 Pull up

Should have tried to get another DL!

Tim Babcock 12-08-2020 06:06 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill. I'll give it my all.

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 90#

Bill Hoogsteden 12-09-2020 06:08 PM

Re: Over 50 Crossfitters Sign In
 
Way to Go Tim!!

1,86 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 @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Tim Babcock 12-10-2020 04:33 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
3 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +0# (+10 next time)
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 90#
deep squat holds

Today 12/10/20
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

2-3-5-2-3-5-2-3
Double KB Front Squat 35# KBs
Double KB Press 35, 44, 44# KBs
TRX Inverted Rows +45# plate on chest

Rogue Echo Bike
Tabata
50 calories

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

Bill Hoogsteden 12-10-2020 06:32 PM

Re: Over 50 Crossfitters Sign In
 
1,86 mi dog walk
1.36 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
1 Pull Up
5 Deadlifts @ 140 lbs
1 Pull Up
5 Deadlifts @ 175 lbs
1 Pull Up
5 Deadlifts @ 210 lbs
1 Pull Up
8 Deadlifts @ 175 lbs
1 Pull Up
8 Deadlifts @ 175 lbs
1 Pull Up
8 Deadlifts @ 175 lbs
1 Pull Up

Bill Hoogsteden 12-11-2020 06:33 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 60 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

Bill Hoogsteden 12-12-2020 05:07 PM

Re: Over 50 Crossfitters Sign In
 
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 @ 135 lbs
5 Back Squats @ 165 lbs
5 Back Squats @ 170 lbs
5 Back Squats @ 205 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

Tim Babcock 12-13-2020 09:37 AM

Re: Over 50 Crossfitters Sign In
 
Good work Bill!

Yesterday
Bouldered at Rock Mill with Kent. High gravity day.

Today
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

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

Rogue Echo 50 Calorie Challenge
2:59
My goal was to break 3 minutes. Mission accomplished.

5 sets of:
Banded KB Romanian Deadlift x 10 reps 88#
30 seconds rest
DB Bench Press x 10 reps 40# DBs
30 seconds rest
Neutral Grip Pull Ups x 6 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups

Bill Hoogsteden 12-14-2020 05:26 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim!! Great work yourself!

At Base Globo:
.22222 mi walk
.55555 mi run
1 min on Jacobs Ladder, 108 feet
10 leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
10 DUs
10 Scap Pulls
10 Pull ups
6 Close grip chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
Row : 5x 50 secs/10 sec rest/40 secs/20 sec rest/30 secs/30 sec rest/20 secs/40 sec rest/10 secs/50 sec rest : 3201 m

At home:
1.52 mi dog walk

Bill Hoogsteden 12-16-2020 06:11 PM

Re: Over 50 Crossfitters Sign In
 
1.86 mi Dog Walk
50 Burpees (Yay! Burpees!!)
1.52 mi Dog Walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
13 Bench Press @ 175 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
27 Squat workout

Tim Babcock 12-17-2020 04:33 PM

Re: Over 50 Crossfitters Sign In
 
Still getting your walks in. Not to mention everything else. Excellent Bill!

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

6 sets of:
KB Goblet Squat x 4 reps 70# KB
Double KB Press x 4 reps (2 x 35s and 4 x 44s)
TRX Inverted Rows +45# plate on chest

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
14:24

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups

Bill Hoogsteden 12-17-2020 06:36 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I got a dog, therefore I have a walking program! ;) Nice work on the echo bike!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
Deficit Deadlift : 3-3-3-3-3 :
3 Deficit Deadlifts @ 135 lbs
3 Deficit Deadlifts @ 155 lbs
3 Deficit Deadlifts @ 185 lbs
3 Deficit Deadlifts @ 205 lbs
3 Deficit Deadlifts @ 225 lbs
1.52 mi Dog Walk
1 Pull up
5 Deadlifts @ 235 lbs
1 Pull up
5 Deadlifts @ 275 lbs
1 Pull up
12 Deadlifts @ 310 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up

Deadlifts?!?!? what was I thinking?!?!

Tim Babcock 12-20-2020 09:19 AM

Re: Over 50 Crossfitters Sign In
 
Yep, that's a lot of deadlifts Bill!

Yesterday
Bouldered at Rock Mill with Kent. Sent three new purples, one new blue, two new oranges, and one white. Problems may have been a touch easier than recent sets. Still very fun.

Today
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

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
Trapbar Deadlift 205#
Double KB Bench Press 53s
Neutral Grip Pull 10, 20, 40#

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:43

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

Bill Hoogsteden 12-20-2020 06:57 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I felt them!! You did some good deadlifting as well!

1.19 mi Dog walk
50 Burpees (Yay! Burpees!!) (Got 12,120 in this year!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 95 lbs
5 Shoulder Press @ 105 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

Patrick Tonge 12-21-2020 11:24 AM

Re: Over 50 Crossfitters Sign In
 
Hello Gents!! I am still at but again... have not posted for sometime. Bill gald to see you still LOVE those burpees... they are mind over matter for me, but I don't mind them at all. Made it the gym 4 days in a row last week, don't usually so that. I have a mon-tue, thur-friday routine usually.
12/17 - Thurs.
Group warm-uo
5 x 3 Bench Press 3 Rep Max 125lb . 135 1x

WOD:
5 Rounds
40 Sit Ups
30 Russian kb swings
20 hand release push ups
1k/800m Bike

Did the 1st round complete- took me 6:45 so scaled the rest 25-30-20-15 500M bike... until the last round......
VERY Happy to see guy Gents still at it!! Best- Patrick:D

Bill Hoogsteden 12-21-2020 06:14 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Great to see you! Gotta love those Burpees! (Yay! Burpees!!) I'm doing them 5 at a time with a "tactical pause" between them. Nice work there! How's the shoulder?

1.19 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat.
5 Back Squats @ 225 lbs
5 Back Squats @ 260 lbs
13 Back Squats @ 290 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

Tim Babcock 12-22-2020 04:02 PM

Re: Over 50 Crossfitters Sign In
 
Welcome back, Patrick! Glad to hear you're still at it!

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 btw feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Bill Hoogsteden 12-23-2020 05:23 PM

Re: Over 50 Crossfitters Sign In
 
Nice work on those KBS & MUs, Tim!!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.52 mi Dog walk
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
13 Bench Press @ 185 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

Tim Babcock 12-24-2020 08:37 AM

Re: Over 50 Crossfitters Sign In
 
Merry Christmas everyone!

Yesterday
Bouldered at Rock Mill with Kent. Fun.

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: 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#
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:
KB Goblet Squat x 6 reps 70# KB
Double KB Press x 6 reps (2 x 35s and 2 x 44s)
TRX Inverted Rows +35# plate on chest x 6 reps

Echo Bike
* 5 ROUNDS: 11, 9, 9, 10, 9 calories
* Sprint :20 / Rest 1:40

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

Bill Hoogsteden 12-26-2020 07:02 PM

Re: Over 50 Crossfitters Sign In
 
Merry Christmas to one and all!!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 245 lbs
3 Back Squats @ 280 lbs
12 Back Squats @ 315 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

Tim Babcock 12-27-2020 09:51 AM

Re: Over 50 Crossfitters Sign In
 
Good job on those back squats Bill!

Yesterday
Bouldered at Rock Mill with Kent.

Today 12/27/20
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

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
Sumo Deadlift 185, 185, 205#
Single KB Floor Press 62, 70, 70#
Pronated Grip Pull Up 10, 15, 20#

10 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

Bill Hoogsteden 12-27-2020 05:52 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Awesome work there!!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
1 Pull Up
3 Deadlifts @ 255 lbs
1 Pull Up
3 Deadlifts @ 290 lbs
1 Pull Up
7 Deadlifts @ 330 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up
8 Deadlifts @ 180 lbs
1 Pull Up

Bill Hoogsteden 12-28-2020 05:42 PM

Re: Over 50 Crossfitters Sign In
 
1.53 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.19 mi Dog walk
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 100 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

Tim Babcock 12-29-2020 09:42 AM

Re: Over 50 Crossfitters Sign In
 
I see you're picking up the volume on burpees Bill. Yay! Burpees!

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

Turkish Get Ups
1 Turkish Get Up each arm at 35, 44, 53, 62, 70#
Half get up w/88#

30 Minute EMOM-10 sets
10 KBS 70#
5 Goblet Squats 60#
10 push ups

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

Bill Hoogsteden 12-29-2020 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Yeah! Yay! Burpees!! Great work Tim!!

1.53 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.16 mi Dog walk
27 Squat warm up
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 260 lbs
3 Back Squats @ 295 lbs
11 Back Squats @ 330 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

Bill Hoogsteden 12-30-2020 06:00 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk
50 Burpees (Yay! Burpees!!)
27 Squat warm up
80 odd ft broad jumps
10 Scap Pulls
10 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KBS
Deadlift : 5-5-5-5-5 :
5 Deadlifts @ 135 lbs
5 Deadlifts @ 225 lbs
5 Deadlifts @ 245 lbs
5 Deadlifts @ 300 lbs
5 Deadlifts @ 315 lbs

Did more than my last attempt 2+ years ago!

5 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
13 Bench Press @ 195 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

Tim Babcock 12-31-2020 09:33 AM

Re: Over 50 Crossfitters Sign In
 
Great deadlifts Bill!

Yesterday
Bouldered at Rock Mill with Norm and Ryan

Today 12/31/20 (Birthday Benchmark Workout)
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#
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

Turkish Get Ups
1 each arm @ 35, 44, 53, 62, 70, & 88#!

3 sets of 5 Double KB Front Squats 35s, 44s, 53s
6 ring muscle ups 0, 0, 0, 10, 20, 20#

1 strict bar muscle up (itís been awhile)

3 sets of 10 Kettlebell Swings @ 88#

1 strict HSPU

Rogue Echo Bike
Tabata Protocol
53 calories PR

Banded Hip Stretches
4 sets of 10 Reverse Hypers 160#

Bill Hoogsteden 12-31-2020 04:15 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Awesome TGUs, MUs, & KBS!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
27 Squat warm up
80 odd ft broad jumps
10 Scap Pulls
12 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 275 lbs
3 Deadlifts @ 310 lbs
7 Deadlifts @ 345 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

DLs, what was I thinking?!

Happy New Year!!

Bill Hoogsteden 01-01-2021 05:38 PM

Re: Over 50 Crossfitters Sign In
 
1.48 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
7 Shoulder Press @ 120 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

Tim Babcock 01-03-2021 09:12 AM

Re: Over 50 Crossfitters Sign In
 
Keep up the good work Bill! Let's make it a great year.

Yesterday
Bouldered at Rock Mill with Kent.

Today 1/3/21
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

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

8 sets of:
Sumo Deadlift x 3 reps 4 w/185, 4 w/205#
30 seconds rest
Double KB Press 4 w/35s, 4 w/44s
30 seconds rest
TRX Inverted Rows +45# plate on chest
30 seconds rest

9-15-21-15-9
Echo Bike Calories
Double Unders
Push Ups
12:50

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Bill Hoogsteden 01-04-2021 05:29 PM

Re: Over 50 Crossfitters Sign In
 
Agreed on that Tim!! Sounds like a plan!!

At Base "Globo":
.2222222 mi walk
.5555555 mi run
.1111111 mi walk
1 min on Jacobs Ladder
10 Leg swing on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
10 DUs
10 Push ups
10 Scap pulls
10 Pull Ups
6 Chin Ups
20 Burpees (Yay! Burpees!)
10 20" Box Jumps

WOD:

Grettel (Scaled):
10 rounds of:
3 Clean & Jerks, 95 lbs
3 Burpees (Yay! Burpees!)

11:58

This was tough.

1.52 mi Dog Walk

Bill Hoogsteden 01-05-2021 06:42 PM

Re: Over 50 Crossfitters Sign In
 
1.16 Mi Dog walk
1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 140 lbs
5 Back Squats @ 175 lbs
5 Back Squats @ 210 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

Tim Babcock 01-06-2021 04:03 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
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#
5 kettlebell swings 35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 5 ring dips
4-5 5 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Today 1/6/21
3 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -30#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 160#
deep squat holds

Bill Hoogsteden 01-06-2021 06:12 PM

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

1.14 mi dog walk
1.55 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 120 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Tim Babcock 01-07-2021 05:43 PM

Re: Over 50 Crossfitters Sign In
 
I'm trying Bill! You too buddy.

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

5 sets of:
Goblet Squats x 5 reps 60# DB
30 seconds rest
KB Press x 5 reps 35# KBs
30 seconds rest
Neutral Grip Pull Ups x 5 reps +10#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:26

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Bill Hoogsteden 01-07-2021 06:00 PM

Re: Over 50 Crossfitters Sign In
 
Looks like you're succeeding Tim!

1.72 mi dog walk
1.42 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 145 lbs
5 Deadlifts @ 180 lbs
5 Deadlifts @ 210 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

Bill Hoogsteden 01-08-2021 06:44 PM

Re: Over 50 Crossfitters Sign In
 
1.51 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip 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 01-10-2021 08:20 AM

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

Today 1/10/21
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

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
Sumo Deadlift 205#
One Armed KB Floor Press 62, 70, 70#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
10 calories :34
20 calories 2:46
30 calories 5:51
20 calories 8:14
10 calories 9:51
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Another day in paradise.


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