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

Tim Babcock 05-25-2021 03:09 PM

Re: Over 50 Crossfitters Sign In
 
I really like the TRX inverted rows. They're harder than I thought they would be.

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
3, 3, 2, 2, 1 each arm/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 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds
Worked in 5 sets of 20 Flexbar Reverse Wrist Curls

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-25-2021 05:22 PM

Re: Over 50 Crossfitters Sign In
 
The TRX is a good piece of equipment!

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
11 Pull Ups
10 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
15 Back Squats @ 260 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Tim Babcock 05-27-2021 03:29 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Today
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 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

8 sets of:
Trapbar Deadlift 225# x 3 reps
30 seconds rest
One Armed KB Floor Press 53, 62, & 6 sets of 70# x 3 reps
30 seconds rest
Neutral Grip Pull Ups 20# 3 reps
30 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree 1 72# + 1 62# KB Switch arms for each round
4 rounds
9:18

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-27-2021 05:29 PM

Re: Over 50 Crossfitters Sign In
 
1.87 mi Dog walk
1.60 mi Dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
1 Pull up
3 Deadlifts @ 240 lbs
1 Pull up
3 Deadlifts @ 275 lbs
1 Pull up
10 Deadlifts @ 310 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up
10 Deadlifts @ 170 lbs
1 Pull up

Bill Hoogsteden 05-28-2021 05:51 PM

Re: Over 50 Crossfitters Sign In
 
1.61 mi Dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
8 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Tim Babcock 05-30-2021 07:15 AM

Re: Over 50 Crossfitters Sign In
 
Saturday
5/29/21
Bouldered at Rock Mill with Kent. One new orange and two new blues.

Today
5/30/21
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 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:
Bulgarian split squats x 5 each leg (Supported) KB 35, 35, 44, 44, 53#
60 seconds
KB Press x 5 reps 35# KBs
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

Rogue Echo Bike
Reverse Tabata
36 calories
0.81 miles

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 05-30-2021 06:41 PM

Re: Over 50 Crossfitters Sign In
 
5.25 mi walk
1.52 mi Dog walk
50 Burpees (Yay! Burpees!!)
143 Push ups (51, 41, 31, 20)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
10 Bench Press @ 175 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 05-31-2021 07:14 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
3, 3, 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
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 160#

Bill Hoogsteden 06-01-2021 05:27 PM

Re: Over 50 Crossfitters Sign In
 
Great work on that KBS/Push Up the Quick and the dead, Tim!

31 May:

1000 Push Ups:
(10, 10, 10, 10, 10, 10, 10, 10, 10, 10,
50, 50,
10, 10, 10, 10, 10, 10, 10, 10, 10, 10,
50, 50,
50, 50,
50, 10, 10, 10, 10, 10,
60, 10, 10, 10, 10,
50, 10, 10, 10, 10, 10,
10, 10, 10, 10, 10, 10, 10, 10, 10, 10,
10, 10, 10, 10, 10, 10, 10, 10, 10, 10)

I did a 2.7 mi dog walk after 500 and went to my son's place for Memorial Day picnic after 800. When we got home, I walked the dog 1.53 miles and finished the 1000.

Then I did 50 Burpees (Yay! Burpees!!)

1 June:
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Back Squats @ 220 lbs
3 Back Squats @ 250 lbs
15 Back Squats @ 275 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

Bill Hoogsteden 06-02-2021 04:28 PM

Re: Over 50 Crossfitters Sign In
 
1.00 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
12 Bench Press @ 185 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


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