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

Bill Hoogsteden 09-25-2020 05:24 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dogwalk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 70 lbs
3 Shoulder Press @ 90 lbs
10 Shoulder Press @ 100 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 09-27-2020 07:59 AM

Re: Over 50 Crossfitters Sign In
 
I have a love/hate relationship with my Echo Bike. I know it's good for me but I dread the suffering.

Yesterday
Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps.

Today (9/27/20)
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
TRX-assisted Skater Squats (a new favorite)
One-armed KB Floor Press 53, 62, 70#
Neutral Grip Inverted Rows +20#

Rogue Echo Bike x 10 calories
Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs
6 rounds
11:36

Banded Hip Stretches
Work in 5 ring muscle ups

Bill Hoogsteden 09-27-2020 06:45 PM

Re: Over 50 Crossfitters Sign In
 
Tim, That's funny about the Echo bike! Still, nice work!

1.87 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
10 Bench Press @ 170 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

1.52 mi Dog walk

Tim Babcock 09-29-2020 03:06 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill!
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
4 @ 53#, 4 @ 62#, 2 @ 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (5/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Bill Hoogsteden 09-29-2020 05:44 PM

Re: Over 50 Crossfitters Sign In
 
Great MU and KBS work Tim!

1.67 mi dog walk
2.14 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
3 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 240 lbs
3 Back Squats @ 270 lbs
11 Back Squats @ 305 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 09-30-2020 05:48 PM

Re: Over 50 Crossfitters Sign In
 
2.95 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10)
4 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 160 lbs
11 Bench Press @ 180 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs

Tim Babcock 10-01-2020 03:29 PM

Re: Over 50 Crossfitters Sign In
 
Bill, you're racking up the walking miles. I like it.:run:

Yesterday (9/30/20)
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
20 sets of 10 pushups

Today (10/1/20)
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#
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:
Pulley Assisted Skater Squats x 5 reps each leg -20#
60 seconds rest
DB Press x 5 reps 40#
60 seconds rest
Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
51 calories

Banded Hip Stretches
Worked in 5 ring muscle ups

Bill Hoogsteden 10-01-2020 06:31 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I'm trying!! The dog has TONS of energy and my wife wants to keep up with us! ;)

1.52 mi Dog walk
2.93 mi dog walk

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
12 Deadlifts @ 315 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs
8 Deadlifts @ 165 lbs

Bill Hoogsteden 10-02-2020 05:11 PM

Re: Over 50 Crossfitters Sign In
 
1.44 mi Dog walk
1.52 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (10) worked trying to squeeze my shoulder blades together
4 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 95 lbs
10 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 10-04-2020 08:05 AM

Re: Over 50 Crossfitters Sign In
 
Good work Bill!

Yesterday
Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully.

Today (10/4/20)
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#
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

2-3-5-2-3-5-2-3
Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10#
One-armed DB Bench Press 60#
Ring Rows +25# plate on chest
-finished up this section with some unassisted Skater Squats.

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:12 PR

Banded Hip Stretches
Worked in 5 ring muscle ups


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