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

Tim Babcock 04-28-2020 01:32 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

5 sets of:
Trap bar Deadlift x 5 reps each leg 185#
60 seconds rest
Floor Bench Press x 5 reps 115, 115, 125, 125, 135#
60 seconds rest
Neutral Grip Inverted Rows x 5 reps +20#
60 seconds rest

Reverse Tabata Protocol
10/20 work/rest x 8
33 calories

1 ring muscle up
20 flexbar wrist extensions
Deep squat hold
5 rounds

That's a lot of push ups Bill, especially after all those push presses.

Tim Babcock 04-30-2020 02:24 PM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Double KB Front squats x 5 reps 35s
60 seconds rest
Dips x 5 reps
60 seconds rest
Campus Board L. Sloper x 2 laps
60 seconds rest

10 minutes:
Rogue Echo Bike
3.64 miles
109 calories

Banded frog stretch

Bill Hoogsteden 04-30-2020 05:44 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim!! Yeah, those push ups were a lot - and I felt them!!

I lost last nights post!!

29 Apr:

1.1 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 155 lbs
5 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

107 Push Ups (20, 20, 20, 10, 10, 10, 7)

Doing Push ups after bench press was not a good thing to do. 10 reps were good, any more - not so much!

30 Apr:

1.51 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 250 lbs
3 Deadlifts @ 280 lbs
10 Deadlifts @ 315 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs

107 Push Ups (20, 20, 20, 20, 10, 10, 7)

My shoulder felt better today!

Bill Hoogsteden 05-01-2020 06:00 PM

Re: Over 50 Crossfitters Sign In
 
2.37 mi dog walk
.52 mi dog walk
34 Burpees (Yay! Burpees!!_
10 Scap Pulls
11 Pull Ups
1 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 130 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

107 Push Ups (20, 20, 20, 20, 10, 10, 7)

Tim Babcock 05-02-2020 07:54 AM

Re: Over 50 Crossfitters Sign In
 
2 problems
10 push ups + 10 Pronators every other round
2 Turkish Get Ups each arm every other round 35, 44, 53, 62, 70#
10 rounds

Tim Babcock 05-03-2020 08:11 AM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 125#
60 seconds rest
Double KB Floor Press x 6 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 6 reps +20, +#15, +10, +5
60 seconds rest

10 minute EMOM
Armor Complex consists of three movements, each performed with using a kettlebell in each hand:
* Double Clean x 2 reps
* Double Strict Press x 1 rep
* Double Front Squat x 3 reps

Cool Down-A series of hip exercises/stretches from “Why You Have Hip Pain—and How to Treat It.” 10 minutes

Bill Hoogsteden 05-03-2020 07:00 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Tim!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
Clean & Jerk : 5-5-5-5-5-5-5 :
5 Clean & Jerks @ 45 lbs
5 Clean & Jerks @ 65 lbs
5 Clean & Jerks @ 75 lbs
5 Clean & Jerks @ 85 lbs
5 Clean & Jerks @ 95 lbs
5 Clean & Jerks @ 105 lbs
5 Clean & Jerks @ 115 lbs
5 Clean & Jerks @ 125 lbs

107 Push Ups (20, 20, 20, 20, 10, 10, 7)

Bill Hoogsteden 05-04-2020 04:42 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi dog Walk
1.32 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 235 lbs
3 Back Squats @ 265 lbs
10 Back Squats @ 295 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

129 Push Ups (20, 20, 20, 20, 20, 10, 10, 9)

10 push ups seem to go well, 20 are a little tougher. At least it did not hurt my shoulder!

Tim Babcock 05-05-2020 03:58 PM

Re: Over 50 Crossfitters Sign In
 
Warm-Up:
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed byÂ…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed byÂ…
Two sets of:
Ring Row x 30 seconds
Over/Under Barbell x 5 reps in each direction
ThenÂ…

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 30# DB held goblet style
Rest 30 seconds after each leg
Stability Ball Hamstring Curls x 15 reps
Rest 60 Seconds
Neutral Grip Inverted Rows 8 reps
Rest 60 seconds

B.
For time:
40 Wall Ball Shots 20#
20 Box Jump-Up and Step Downs 20”
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
17:35

A few stretches to cool down.

Good work Bill!

Bill Hoogsteden 05-05-2020 05:15 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim, especially on those WBs & Box Jumps!!

1.14 mi dog walk
1.32 mi dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 135 lbs
5 Back Squats @ 155 lbs
5 Back Squats @ 185 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

[I]I LOVE deload week![/I]

129 Push Ups (20, 20, 20, 20, 20, 15, 14)


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