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

Bill Hoogsteden 08-20-2020 06:29 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim, I'm trying to work the form. They aren't as deep as I'd like. Way to go on the Farmers Walks, Bikes, and Sprints!

1.67 mi dog walk
1.43 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 240 lbs
5 Deadlifts @ 280 lbs
10 Deadlifts @ 315 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
10 Deadlifts @ 185 lbs
The DLs felt good!
143 Pushups (43, 30, 25, 25, 20)

Tim Babcock 08-21-2020 11:37 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

Quick and the Dead
10 kettlebell Swings 0-1 min 53, 62, 62, 70, 70#,
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Banded Hip Stretches

Good form is important! It will keep us in the game longer.

Bill Hoogsteden 08-22-2020 05:45 PM

Re: Over 50 Crossfitters Sign In
 
1.19 mi dog walk
.66 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
5 Shoulder Press @ 115 lbs
2 Shoulder Press @ 127.5 lbs
1 Shoulder Press @ 130 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

143 Push Ups (43, 25, 25, 25, 25)

Tim Babcock 08-24-2020 02:46 PM

Re: Over 50 Crossfitters Sign In
 
Crushing the push ups Bill!

Saturday (8/22/20)
Bouldered at Rock Mill.

Today (8/24/20)
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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
1. 10 calories on Echo Bike
2. 5 Ab Wheel Rollouts
3. 5 dips
4. 5 Goblet Squats w/60# DB
5. 10 Kettlebell Swings 53#
6. 5 Ring Pull Ups

Banded Hip Stretches

Tim Babcock 08-25-2020 02:48 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 @ 53#

100 Kettlebell Swings @ 62#
10 on the minute for 10 minutes

Sprints Conditioning After a Lift
Week 1: (Sprint 13 seconds, rest 47) x 10
5% grade @ 7.5 mph

Hip Banded Stretches

Bill Hoogsteden 08-25-2020 05:29 PM

Re: Over 50 Crossfitters Sign In
 
Way to go on the TGUs, KBS, & sprints Tim!

1.67 mi Dog Walk
1.14 mi Dog Walk

10 Scap Pulls
5 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 240 lbs
3 Back Squats @ 280 lbs
10 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

143 Push Ups (43, 25, 25, 25, 25)

Bill Hoogsteden 08-26-2020 05:28 PM

Re: Over 50 Crossfitters Sign In
 
1.64 mi dog walk
1.67 mi dog walk

10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 165 lbs
3 Bench Press @ 190 lbs
10 Bench Press @ 210 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs
10 Bench Press @ 120 lbs

143 Push ups (43, 25, 25, 25, 25)

Tim Babcock 08-27-2020 03:39 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Way to get after it. Impressive stuff. Great squats and push up numbers!

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
Double KB Front Squat 35s
KB Press
Neutral Grip Pull up 20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:36

Banded Hip Stretches

Bill Hoogsteden 08-28-2020 05:41 PM

Re: Over 50 Crossfitters Sign In
 
I'm just tryin' to keep on going! Great stuff with the KB work, bike and Farmer's carries!

1.14 mi dog walk

10 Scap Pulls
8 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 125 lbs
1 Shoulder Press @ 140 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

143 Push ups (43, 25, 25, 25, 25)

Tim Babcock 08-29-2020 07:56 AM

Re: Over 50 Crossfitters Sign In
 
Keep on trucking..

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

KB Windmills x 3 reps each arm
5 rounds
20, 20, 35, 35, 45#

Quick and the Dead
10 kettlebell Swings 0-1 min 62#
10 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 20 Flexbar Wrist Extensions
Worked in 5 sets of 10 pronators each arm

Banded Hip Stretches


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