CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Tim Babcock 07-24-2020 07:29 AM

Re: Over 50 Crossfitters Sign In
 
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: 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
10 Pronators

5 sets of:
Goblet Squats x 5 reps 60# DB
60 seconds rest
KB Bench Press x 5 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike-15 calories
Single Arm Carry Around Building/Switch arm and Repeat 72# KB
4 rounds
12:38

Banded Hip Stretches

Bill-JT used to call my muscle ups my superpower. His was deadlifting.

Bill Hoogsteden 07-24-2020 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Nice Tim!! I miss JT! Great work!

1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 120 lbs
1 Shoulder Press @ 135 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

65 Push ups (35, 20, 10)

Tim Babcock 07-26-2020 09:14 AM

Re: Over 50 Crossfitters Sign In
 
Me too Bill.

Yesterday
Bouldered at Rock Mill with Kent. Didnít send much new. A couple of purples. Repeated several problems from Wednesday.

Today (7/26/20)
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: 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 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Kickstand Trapbar Deadlift x 3 reps each leg 4 sets at 145 and 4 sets at 165#
30 seconds rest
KB Press x 3 reps 4 sets at 35 and 4 sets at 44# KBs
30 seconds rest
Supinated Pull up x 3 reps + 20#
30 seconds rest

Echo Bike
(12 seconds work + 48 seconds rest) x 10
60 calories

Banded Hip Stretches
Worked in 5 ring muscle ups

Bill Hoogsteden 07-26-2020 05:38 PM

Re: Over 50 Crossfitters Sign In
 
Good work Tim!

1.52 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS

Shoulder Press : 3-3-3-3-3-3-3 :
3 Shoulder Press @ 45 lbs
3 Shoulder Press @ 65 lbs
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
3 Shoulder Press @ 105 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 125 lbs

65 Push ups (35, 20, 10)

Tim Babcock 07-28-2020 08:14 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

10 Turkish Get Ups (5 each side) 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

5 x 5 goblet squats on the 2 minutes. 53#

A few additional PT exercises.

Yesterday I completed the Functional Movement Screen at POP. The physical therapist (Tim) took me through 7 tests. He said I scored very high but found some deficits. My calves are very tight. He gave me exercises to complete and will work on them when I visit. He also gave me some shoulder exercises to do. Additionally, he suggested doing doing the Paloff Press for rotational strength. We also talked a lot about people in the field and his biggest influencers. We read a lot of the same books and articles. It was a good experience and will have it completed yearly. I could do it myself now but having that trained eye is always helpful.

Bill Hoogsteden 07-28-2020 06:46 PM

Re: Over 50 Crossfitters Sign In
 
Tim that sounds like a great experience!!

1.14 mi Dog (and grandkid) walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet
5 Back Squats @ 255 lbs
3 Back Squats @ 290 lbs
10 Back Squats @ 325 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

86 Push Ups (26, 20, 20, 20)

Tim Babcock 07-31-2020 06:00 AM

Re: Over 50 Crossfitters Sign In
 
7/30/20
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: 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
10 Pronators

2-3-5-2-3-5-2-3
Back Squat 95, 105, 115#
One-Armed Floor Press 53, 62, 62#
Ring Pull Up 10#
Ab Wheel

Rogue Echo Bike
10 calories :36
20 calories 2:43
30 calories 5:44
20 calories 8:05
10 calories 9:41
1 minute rest between efforts

Banded Hip Stretches

I back squated today. Felt good. Although not even close to 290#!:notworth:

Tim Babcock 07-31-2020 08:16 AM

Re: Over 50 Crossfitters Sign In
 
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: 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

5 sets of:
Modified Sumo Deadlift x 5 reps 155, 165, 175, 175, 175#
60 seconds rest
Ring Muscle Ups x 3 reps
60 seconds rest

Sprints Conditioning After a Lift (Weíll see how the back handles this.)
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches

Tim Babcock 08-03-2020 12:30 PM

Re: Over 50 Crossfitters Sign In
 
Saturday, August 1, 2020
Bouldered at Rock Mill with Kent.

Monday, August 3, 2020
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
Back Squat 95, 115, 135#
KB Bench Press 53# KBs
Ring Row +20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:23

Banded Hip Stretches
Calf Mobility Work

Tim Babcock 08-04-2020 08:48 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

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

5 sets of:
Single-leg Deadlift x 5 reps each leg 50, 50, 70, 70, 70#
60 seconds rest
Hanging Band Press (using PVC) x 5 reps 60#
60 seconds rest
Neutral Grip Pull Up x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches


All times are GMT -7. The time now is 12:13 PM.


CrossFit is a registered trademark of CrossFit Inc.