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

Bill Hoogsteden 05-22-2020 07:19 PM

Re: Over 50 Crossfitters Sign In
 
I FELT them Tim! Nice work on the EMOM!

1.6 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
3 Shoulder Press @ 100 lbs
3 Shoulder Press @ 110 lbs
5 Shoulder Press @ 125 lbs
10 Shoulder Press @ 80 lbs
10 Shoulder Press @ 80 lbs
10 Shoulder Press @ 80 lbs
10 Shoulder Press @ 80 lbs

I was happy I was able to do two more than on the last cycle! I accidently did 10 pounds more in the cool down (and I felt them!!)

143 Pushups (25, 25, 25, 25, 20, 23)

Tim Babcock 05-24-2020 08:35 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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 195, 205, 225#
One Armed Floor Press 53, 62, 70#
Neutral Grip Inverted Row 20, 20, 30#

Rogue Echo Bike
2 miles for time
4:59-Always a hard one.
Did a half mile easy to cool down.

Banded Hip Stretches

Tim Babcock 05-26-2020 11:41 AM

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

3 sets of:
Goblet Squats x 8 reps 60#
60 seconds rest
Ring Dips x 8 reps
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
15 Kettlebell swings 53#
5 rounds
11:55

Banded Hip Stretches

Bill Hoogsteden 05-26-2020 05:42 PM

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

25 May:
1000 Push-ups (Did this in sub-sets of 10 with breaks every 100 reps. I did 4 sets of 15 because I was bored and wanted to finish the 100 reps.)

1.14 mi Dog walk
1.32 mi dog walk
33 Burpees (Yay! Burpees!!)

26 May:

1.14 mi Dog walk
1.32 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pull
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 225 lbs
3 Back Squats @ 265 lbs
10 Back Squats @ 290 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 05-27-2020 04:40 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog Walk
1.32 mi Dog Walk
33 Burpees (Yay! Burpees!!)
10 Scap pulls
9 Pull Ups
2 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 165 lbs
3 Bench Press @ 190 lbs
6 Bench Press @ 210 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

Tim Babcock 05-28-2020 09:36 AM

Re: Over 50 Crossfitters Sign In
 
1000 push ups in a day Bill! I bet your chest and tris are still sore.

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

Turkish Get ups x 2 each arm 35, 44, 53, 62, 70#
5 rounds
Worked in 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Tim Babcock 05-31-2020 07:04 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, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Paloff Press x 10 each side
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 Squat x 5 reps 60# DB + 20# Vest
60 seconds rest
DB/KB Exercise Ball Press x 5 reps 40, 44, 53, 53, 53#
60 seconds rest
Neutral Grip Inverted Row x 5 reps +20#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring 2-53# KBs
5 rounds
10:45

Banded Hip Stretches

Tim Babcock 06-02-2020 08:52 AM

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:
Kettlebell swings x 25, 20, 15, 10, 5 reps/44, 53, 62, 70, 88#
60 seconds rest
KB Press x 5 reps 35, 35, 35, 35, 44#
60 seconds rest
Strict pull up x 5 reps 30, 20, 10, 0, 0 #
60 seconds rest

Rogue Echo Bike
Tabata protocol
47 calories -Felt hard today.

Banded Hip Stretches
4 sets of 10 Reverse Hyper

Bill Hoogsteden 06-02-2020 05:37 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Tim, I felt them! I haven't done one since! :rofl:

1.26 mi Dog walk
34 Burpees (Yay! Burpees!!)
1.14 mi dog Walk
10 Scap Pulls
10 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 240 lbs
3 Back Squats @ 275 lbs
10 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

Tim Babcock 06-04-2020 06:47 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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
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

2-3-5-2-3-5-2-3
Bulgarian Split Squat 25, 30, 30#
Dips
Neutral Grip Inverted Row x 5 reps +30#

Double Unders x 20
Farmerís Walk around Shed+fire ring tree 2-53# KBs
5 rounds
9:01

Banded Hip Stretches


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