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Bill Hoogsteden 08-14-2019 05:03 PM

Re: Over 50 Crossfitters Sign In
 
Tim, too bad we lost all those workouts! :ranting2: Nice job on today's WOD!

[B]9 Aug:
WU:[/B]
400m walk
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
5 rounds of:
Row, 500 m
15 Dumbbell Bench Press, 110 lbs (2 55#)

18 mins 28 secs

[B]Evening:[/B]
1.14 mi dogwalk

[B]12 Aug:
WU:[/B]
400m run
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
10 rounds, 30 secs per station:
Burpee | 8, 8, 6, 6, 7, 7, 7, 6, 6, and 7
Rest 30 secs
Dumbbell Thruster, 45 lbs | 10, 11, 10, 9, 7, 0, 6, 6, 7, and 8
Rest 30 secs

142 reps

[B]Evening:[/B]
1.14 mi dog walk

[B]14 Aug:
(At Base Globo)
WU:[/B]
.222222 walk
.333333 run
1 Min on JacobsLadder, 122 Flights
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls


[B]WOD:[/B]
Shoulder Press:
45 lbs (1), 95 lbs (1), 95 lbs (1), 115 lbs (1), 135 lbs (1), 135 lbs (0), 115 lbs (1), 125 lbs (1)
Push Press:
95 lbs (3), 95 lbs (3), 115 lbs (3), 115 lbs (3), 135 lbs (3)
Push Jerks:
95 lbs (5), 105 lbs (5), 115 lbs (5), 125 lbs (5), 135 lbs (5), and 135 lbs (5)

[B]Evening:[/B]
1.3 mi dog walk

Tim Babcock 08-15-2019 07:30 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
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

3 sets of:
A1 Goblet Squat x 15 reps 40#
A2 Sloper Campus x 4, 3, 3 laps
A3 Shin Box Progressions [url]https://www.youtube.com/watch?v=zJyt8HcA6RQ[/url] WFS

3 sets of:
B1 Barbell Bench Press x 6 reps 95, 115, 135#
B2 Single Leg Glute Bridges x 10 reps
B3 Side Plank 30 seconds each Side


Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) 65-67 RPM
151 calories
4.21 miles

Banded Hip External Rotation Stretch

Keep up the good work everyone!

Bill Hoogsteden 08-16-2019 07:07 PM

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

[B]WU:[/B]
500 m Row
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups on thick bar (5,3,2)
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
15:00 AMRAP:
Run, 400 m
15 Deadlifts, 1x bodyweight ~ 225 lbs

2 rounds + ~370 m

[I]This was my first running WOD since early June! :pepper: My toes didn't feel too bad. The DLs were tough!![/I]

[B]Evening:[/B]
1.14 mi dog walk

Tim Babcock 08-18-2019 08:21 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today 8/18/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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 35, 44, 53#
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

3 sets of:
A1 Trap Bar Deadlift x 5 reps 185, 195, 205#
A2 Zig-Zag KB Overhead Press x 5 reps 35# KBs
A3 Waiters Walk + Farmers Carry 35/53#

3 sets of:
B1 Neutral Grip Inverted Row x 10 reps
B2 Weighted Step Ups x 8 each leg 25# DBs
B3 Push Ups x 25 reps


Finisher
Treadmill
Sprint 11 seconds, rest 49 seconds
8.0mph @ 12% incline

Shin Box Progressions

Tim Babcock 08-19-2019 07:29 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
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

3 sets of:
A1 Double KB Front Squat x 5 reps 35s, 35s, 44s
A2 Supinated Grip Pull Up x 10 reps
A3 Shin Box Progressions

3 sets of:
B1 One Armed Floor Press x 5 reps 53, 62, 62#
B2 Single Leg Deadlift x 5 reps each leg 2 44# KBs
B3 Ab Wheel Roll Outs x 10 reps

Finisher
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

1 ring muscle up 0, 0, 0, 8, 20#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Bill Hoogsteden 08-19-2019 05:35 PM

Re: Over 50 Crossfitters Sign In
 
Nice WODs Tim!!

[B]WU:[/B]
400 m run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
30 SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups on thick bar
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
2 rounds of:
2 Ground-to-Standing Rope Climbs, 15 ft
20 Alternating Dumbbell Snatches, 45 lbs

9:08

[I]This was a shoulder buster. My right shoulder felt it.[/I]

[B]Evening:[/B]
1.14 mi Dog walk

Patrick Tonge 08-20-2019 01:58 PM

Re: Over 50 Crossfitters Sign In
 
8.16.2019 Friday

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

185-215lb

WOD:
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

1+50 . 30lb DB 185DL

8.19.2019 Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
95LB

Snatch Technique Work
Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
65-90lb

WOD:
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
11:18 . 200 SU

Patrick Tonge 08-21-2019 10:26 AM

Re: Over 50 Crossfitters Sign In
 
8.16.2019 Friday

Deadlift
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

185-215lb

WOD:
"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Barbell Facing Burpees
15 Deadlifts (245/165)

1+50 . 30lb DB 185DL

8.19.2019 Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
95LB

Snatch Technique Work
Snatch Balance
5 Minutes to Build to Moderate Set of 3

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
65-90lb

WOD:
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
11:18 . 200 SU

Tim Babcock 08-21-2019 01:33 PM

Re: Over 50 Crossfitters Sign In
 
8/21/19
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35#
Strict Neutral Grip Pull ups x 5 reps
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators
1 round

On the 2 minutes:
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Shin Box Progressions

A quick workout today. School is starting. Open House tonight.

Bill Hoogsteden 08-21-2019 04:59 PM

Re: Over 50 Crossfitters Sign In
 
Really kicking it Tim and Patrick!!

[B]WU:[/B]
400 m Run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50 SUs
DU Attempts (Got 7)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 18" Alternating Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls


[B]WOD:[/B]
Back Squat : 5-5-3-3-3-1-1-1-1 :
75 lbs (5), 95 lbs (5), 135 lbs (3), 165 lbs (3), 185 lbs (3), 225 lbs (1), 255 lbs (1), 275 lbs (1), and 305 lbs (1)

[I]I worked on my form on this one. One of the younger guys in the box said, "You are really killing it!" :rofl: Love it when that happens! I could feel my right hip on the heavy squats!:eek: [/I]

[B]Cashout:[/B]
2 Ground to standing rope pulls
10 120# rope pull throughs

[B]Evening:[/B]
1.14 mi Dog walk

Tim Babcock 08-22-2019 04:28 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
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

2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Kettlebell Press 35, 35, 44#
Supinated Grip Pull Up 10, 20, 30#

Echo Bike
For Time:
10 calories 0:39
20 calories 2:49
30 calories 5:49
20 calories 8:09
10 calories 9:45
Rest 1 minute between efforts.

Shin Box Progressions

Worked out with Mary. Fun!

Tim Babcock 08-25-2019 07:51 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
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 35, 44, 53#
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
Circuit 1
Glute Bridge x 15 reps 50# sandbag
DB Bench Press x 15 reps 40# DBs
Shin box Progressions

3 rounds
Circuit 2
Goblet Squat x 15 reps 40#
Neutral Grip Row x 8 reps
Sliding Pike Ups x 8 reps

Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) @ 65-70 rpm
155 calories

Spent yesterday moving my mom into her new condo. After 30 years she finally can't maintain her house. Sad but necessary. Going back today. I tried to take it easy on my spine today. So far I feel pretty good.

Bill Hoogsteden 08-26-2019 04:44 PM

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

[B]At Base Globo:
WU:[/B]
.2222222222 mi Walk
1 minute on JacobsLadder, 110 flights
.5555555555 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
10 67kg rope pull throughs
10 15# upside down KB presses on each arm

[B]WOD:[/B]
Front Squat : 5-5-3-3-3-1-1-1-1-1 :
135 lbs (5), 155 lbs (5), 175 lbs (3), 195 lbs (3), 205 lbs (3), 225 lbs (1), 235 lbs (1), 245 lbs (1), 255 lbs (1), and 135 lbs (1)

[I]I felt it on this one. FS are tough, but I like them.[/I]

[B]Evening:[/B]
1.14 mi Dog walk (in the rain!)

Patrick Tonge 08-28-2019 01:23 PM

Re: Over 50 Crossfitters Sign In
 
Nice work Gents!!

8.23.2019

Snatch Technique
Pausing Snatch Pull:
5 Sets of 2

Snatch Complex:
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
Total Weight

65-105lb

WOD
"Crazy Stairs"
For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

28:17

8.26.2019
WU: run 1 lap then 2 rounds
10 ring dips
15 cradle-rocks
10 ring rows

Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
95lb

WOD:
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (53/35) 35 lb
Thrusters (75/55) 55lb
12:02

Tim Babcock 08-28-2019 03:27 PM

Re: Over 50 Crossfitters Sign In
 
Keep up the good work everyone.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

Circuit 1
Double KB Squat x 5 reps 70,70, 88#
Pull Up x 5 reps 10, 20, 20 pounds
Ab Wheel Roll Outs x 10 reps

Circuit 2
Kettlebell Swing x 10 reps 88#
Ring Dips x 8 reps
Side Plank 30 seconds each side

Metabolic Finisher
Rogue Echo Bike
2 miles for time
4:58
72 calories

Shin box Progressions

I had a coughing fit after riding the bike. :confused: A friend of mine calls that the "Fran Cough."

Tim Babcock 09-01-2019 07:31 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff and later Beth. Fun

Today 9/1/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
A1 Trapbar Deadlift x 8 reps 175#
A2 Double KB Press x 8 reps 35#
A3 Suitcase Carry 62#

3 sets of:
B1 Neutral Grip Inverted Row x 8 reps
B2 Reverse Lunge x 8 reps each leg 50# Sandbag
B3 Front Lever Progressions

A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal.
•**Recover until your heart rate slows to 70% of HRmax.
•**Burst again up to 90-95% of your HRmax. •**Repeat the burst cycle until 20 minutes have elapsed.

208 - (0.7 X Age) = HR max
171.6
90% = 154
95% = 163
70% = 120
Rogue Echo Bike
7 bursts complete. I was on the eighth when 20 minutes elapsed. Hard.

Deep Squat Hold

Patrick Tonge 09-01-2019 03:08 PM

Re: Over 50 Crossfitters Sign In
 
8.27.2019

Gymnastic Conditioning
5 Rounds, Not for Time:
300 Meter Row + 50% Unbroken Ring Muscle-ups / did dips and pull-ups

WOD:
On the 5:00 x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

8/28.2109
Snatch Balance
5 Minutes to Build to Moderate Set of 3
45-65lb

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.
55-65lb

WOD:
"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
... Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
24:39

8/30/2019
On the 0:00... Box Squat
On the Minute x 7:
2 Box Squats
Sit all the way down on the box
These worked the legs pretty good.....

On the 10:00... Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
95-115lb

WOD:
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Pounds: 115/85
85lb 16:14... This was a good one, pushed thru it. felt real good on the short drive home.

Have a great and Safe labor day weekend!!

Tim Babcock 09-02-2019 09:22 AM

Re: Over 50 Crossfitters Sign In
 
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
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

-5 1 Hand Swings
-5 1 Hand Snatches
-5 1 Hand Cleans
-5 Presses
-5 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch Arms
3 rounds

1 ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Mary worked out with me this morning. Fun.

Happy Labor Day everyone!

Tim Babcock 09-04-2019 03:48 PM

Re: Over 50 Crossfitters Sign In
 
September 04, 2019
9/4/19
Achieve Fitness Day 1
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

A Broad Jump 3 x 5 jumps

B BB Deadlift: Conventional x 8 reps 135, 145, 155, 165#
B Marching Glute Bridge
4 sets

C 2 DB Walking Lunge 2 25# DBs
C Stability Ball Front Plank Extensions
3 sets

D 2 DB Long Press (thruster) 2 25# DBs
D 2 KB Farmer Carry 2 53# KBs
3 sets

E "All the Squats" 4 Rounds of: 15 Speed Squats 15 Squat Jumps 30 Seconds Squat ISO Hold - Rest 60 secs. between sets

The Workout Log is really glitching for me. It is very hard to log into. Are you guys having similar problems?

Bill Hoogsteden 09-05-2019 05:03 PM

Re: Over 50 Crossfitters Sign In
 
Hey Guys - Great WODs!

The board has been wonky the last few days, just like my toes. I dropped a garbage container on my right foot on Monday! :ranting2:

[B]4 Sep:
WU:[/B]
800 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 12!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Chin Ups (4, 3, 2, 1)
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
21-15-9:
L-Pull Ups
HSPUs (Belly to wall)

6:42

[I]My right Big toe hurt on the HSPUs. I need to do more of them.[/I]

[B]Evening:[/B]
1.14 mi dog walk

[B]5 Sep:
WU:[/B]
500 m row
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 16" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Overhead Squat : 5-5-3-3-3-1-1-1-1 :
45 lbs (5), 75 lbs (5), 85 lbs (3), 95 lbs (3), 105 lbs (3), 115 lbs (1), 125 lbs (1), 135 lbs (1), and 145 lbs (1)

[I]I did more total weight than my last attempt, though not as heavy. [/I]

[B]Evening:[/B]
1.14 mi dog walk

Tim Babcock 09-08-2019 07:35 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Climbed at Hinckley with friends. Very busy. I still got quite a bit done.

Today
9/8/19
Achieve Fitness Day 2
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A. Plyo Push Up 3 x 5 reps

B. Strict Neutral Grip Pull up x 5 reps 4 rounds +10#
B. Hollow Hold with Plate Pullover x 9 3 rounds 10#

C.2DB Alternating Incline Bench x 8 reps 4 rounds 40# DBs
C. Single Arm 1 DB Bench Supported Reverse Flye x 8 reps 3 rounds 10#

D. Single Arm KB Push Press x 6 reps ea 44#
D. Standing Anti-Rotation Press x 10 reps ea red band
3 rounds

E. 2DB “Shoulder Burnout” - Perform 10 2DB front raises, 10 lateral raises, and 10 overhead presses - 3 sets w/60 seconds rest between 10# DBs

Finisher
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Tim Babcock 09-09-2019 04:33 PM

Re: Over 50 Crossfitters Sign In
 
9/9/19
Achieve Fitness Day 3
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

A. Box Jump 4 x 5 reps

B. BB Squat 4 x 8 reps 95, 105, 115, 125#
B. Seated Wall Slide 4 x 8 reps

C. 2KB Romanian Deadlift 3 x 8 reps 70, 88, 106#
C. Stability Ball Glute Bridge 3 x 20 reps

D. 2DB Step Up 3 x 8 reps ea 50#
D. Side Plank w/DB Reach Through 10#

E. “Glute Trio”
10 2.5 Goblet Squats, 10 Low Hold RDLs, 10 Weighted Glute Bridges 3 sets with 60 seconds rest.

Bill Hoogsteden 09-09-2019 05:19 PM

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

[B]WU:[/B]

800 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 12!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
10 Piloff Press on each side
10 10# GopherStrength Face Pulls

[B]WOD:[/B]
Back Squat : 1-1-1-1-1 :
45 lbs (5), 135 lbs (1), 225 lbs (1), 275 lbs (1), 295 lbs (1), and 300 lbs (1)

[I]Squats weren't as low as I'd liked to have been.[/I]

[B]Evening:[/B]
1.32 mi Dog walk with 25# Ruck

Tim Babcock 09-11-2019 03:38 PM

Re: Over 50 Crossfitters Sign In
 
Achieve Fitness Day 4
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

MB Double Clutch Floor Slam 3 x 5

A. Neutral Grip Inverted Row x 8 reps
A. Single Leg Push-up x 20 reps
4 rounds

B. Pull-up 4 x 8 reps
B. Seated L-Sit Leg Raise 3 x AMAP

C. 2DB Lateral Raise 3 x 10 reps
C. Standing Single Arm Band Row 3 x 10 reps ea

D. Speed Skaters 5 x 30 secs w/30 seconds rest

Thanks Bill. Great back squat!

Bill Hoogsteden 09-11-2019 06:48 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Keep up the great work you are doing!

[B]WU:[/B]
500 m Row
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
5 45# OHS
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Nancy:
5 RFT:
400 m run
15 95# OHS

23 min

[I]About a little over 2 Minutes slower than my last attempt about 3 years ago. It was hot and my toe started bleeding during the WOD. [/I]

[B]Evening:[/B]
.54 mi dog walk with a 25# Ruck

[I]Until my dog suffered a seizure about 1/2 way out! :yikes: Fortunately, a nice young man helped us and got my wife to drive and pick us up. by the time she got to us, our dog was ready to go and wanting to continue the walk!! :rofl:[/I]

Bill Hoogsteden 09-23-2019 05:20 PM

Re: Over 50 Crossfitters Sign In
 
[B]13 Sept:
WU:[/B]
400 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Deadlift : 5-5-3-3-3-1-1-1-1 :
185 lbs (5), 205 lbs (5), 225 lbs (3), 275 lbs (3), 305 lbs (3), 315 lbs (1), 335 lbs (1), 345 lbs (1), and 355 lbs (0)

[I]I was using unmixed grip and nothing else. It went till I tried 355. I should have tried 350#.

Then it was off to Singapore for the better part of a week. It was a LONG trip! I mostly ran about a mile each day, did jump rope work and 34 Burpees! (Yay! Burpees!!)[/I]

[B]23 Sept:
WU:[/B]
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 5!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Shoulder Press : 3-3-3-3-3-3-3 :
45 lbs (3), 55 lbs (3), 65 lbs (3), 75 lbs (3), 95 lbs (3), 105 lbs (3), 115 lbs (3), and 120 lbs (3)

[I]These went well! It was great being back in the box.[/I]

[B]Evening:[/B]
1.14 mi Dog walk

Bill Hoogsteden 09-25-2019 04:29 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
50-40 reps of:
GHD Sit-up
Wall Ball, 14 lbs, 10 ft

[I]I felt my lower right back on the GHD sit ups![/I]

[B]Evening:[/B]
1.14 mi Dogwalk

Tim Babcock 09-26-2019 03:37 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*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 195, 210, 225#
Double Kettlebell Press 35s, 35, 44s
Double Kettlebell Front Squat 35s, 35s, 44s
Pronated Strict Pull Up 10, 20, 30#

B.
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

2 ring muscle ups
20 Flexbar Wrist Extensions
3 rounds

Tim Babcock 09-29-2019 07:46 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill.

September 29, 2019
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

Turkish Get Ups x 2 reps ea
5 rounds
35, 44, 53, 62, 70#

10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Swing 53#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Goblet Squat 35#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Push-Up
29:34

Tim Babcock 09-30-2019 03:34 PM

Re: Over 50 Crossfitters Sign In
 
9/30/19
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest
Neutral Grip Inverted Rows x 6 reps
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
Rogue Echo Bike x 15 calories
Double Unders x 20 reps
5 rounds
10:01

Shin Box Progressions

Bill Hoogsteden 09-30-2019 05:26 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Tim!

[B]26 Sept:
WU:[/B]
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 18" Step Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
20:00 AMRAP:
15 Push Jerks, 95 lbs
15 Box Jumps, 18 in
15 Back Extensions

4 rounds + 6 Push Jerks, 186 reps

[I]The push jerks were the bottle neck on this one! [/I]

[B]Evening:[/B]
1.14 mi dogwalk

[I]I had to bury a 3rd brother-in-law this weekend. :shrug: Fifty-five is too young...[/I]

[B]30 Sept:
WU:[/B]
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 18" Step Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Split Jerk : 1-1-1-1-1-1-1 :
45 lbs (10), 65 lbs (5), 75 lbs (3), 95 lbs (3), 105 lbs (1), 115 lbs (1), 125 lbs (1), 135 lbs (1), 145 lbs (1), 155 lbs (1), and 165 lbs (1)

[I]I was feeling the lifts early on. But I felt good as the weights got heavier. I hadn't been able to lift 165 for a long while!! :pepper:[/I]

[B]Evening:[/B]
1.14 mi Dogwalk with a 25# Ruck.

Bill Hoogsteden 10-01-2019 04:56 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Ring Pull Ups (4,2,2,1,1)
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Run, 1600 m
9 Thrusters, 115 lbs
Run, 800 m
15 Thrusters, 115 lbs
Run, 400 m
21 Thrusters, 115 lbs

33:04

[I]This was a slog with increasing Heavy lifting! The 1600m took me almost 13 min, then 8 for the 800m, and 4 for the 400m. I ended up doing the last round of thrusters in subsets of 3! this was tough!![/I]

[B]Evening:[/B]
1.14 mi dog walk with 25# Ruck.

Bill Hoogsteden 10-02-2019 05:13 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Alternating 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
10 10# Plate Face Pulls

[B]WOD:[/B]
3 rounds of:
max rep Pull-ups; 7, 8, and 9
max rep Bench Press, 135 lbs; 11, 12, and 11
max rep Air Squats, 1 min; 42, 53, and 57

210 reps

[I]This was an interesting WOD. The PUs were tough. The bench went well, despite my being worried about my shoulder. It felt good! The squats got easier with each round![/I]

[B]Evening:[/B]
1.14 mi Dogwalk with 25# ruck.

Tim Babcock 10-05-2019 07:37 AM

Re: Over 50 Crossfitters Sign In
 
Keep up the good work Bill!
It continues to be difficult to post.

10/5/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Banded Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Ring Dips x 5 reps
30 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
30 seconds rest
Up Down Plank x 12 reps
30 seconds rest

B.
Rogue Echo Bike x 20 calories
Kettlebell Swings x 20 reps 53#
Push ups x 20 reps
5 rounds
21:31


Shin box progressions

Finally cool in the Shed.

Tim Babcock 10-07-2019 04:33 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday 10/6/19
Bouldered at Rock Mill with Jeff and Beth. Fun.

Today 10/7/19
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

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
One-armed Floor Press 53, 62, 70#
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 20 calories
Trapbar Deadlift x 1 225#
5 rounds
13:46

Bill Hoogsteden 10-07-2019 05:56 PM

Re: Over 50 Crossfitters Sign In
 
Nice WODs Tim! I feel your pain about posting!
[B]WU:[/B]
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
5 20" Box Jumps

[B]WOD:[/B]
Deadlift : 10-8-6-4-2
10 Deadlifts @ 135 lbs
8 Deadlifts @ 205 lbs
6 Deadlifts @ 225 lbs
4 Deadlifts @ 275 lbs
2 Deadlifts @ 315 lbs

[I]I tried to focus on form and being tight due to feeling it in my lower right back last week. (My old 1990 injury!) The 315's felt good.[/I]

[B]Evening:[/B]
1.14 mi dog walk with 25# ruck.

Bill Hoogsteden 10-08-2019 04:40 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
50 Medicine Ball Cleans, 14 lbs
5 Push Jerks, 135 lbs

6:44

[B]Evening:[/B]
1.28 mi dog walk with a 25# Ruck

10 1.5 Pood KBS

Tim Babcock 10-09-2019 05:00 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*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
1 Muscle up + 4 ring dips on top
30 seconds rest
Neutral Grip Inverted Rows x 5 reps w/20#
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
15 Swing + 10 breaths while holding L-sit + 15 Cals (24kg, Echo Bike)
5 rounds
13:25

Shin box progressions

Another 1.5 mile walk after dinner. Beautiful evening.

Bill Hoogsteden 10-09-2019 05:31 PM

Re: Over 50 Crossfitters Sign In
 
Good work Tim! Enjoy those beautiful evenings!!
[B]At Base Globo:
WU:[/B]
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WU:[/B]

5K Row

23:49

[I]I tried keeping a 2:30+/500m pace. Got this done 54 secs faster than my last attempt on 10 Jul! It is the fastest time I had gotten this year!![/I]

[B]Evening:[/B]
.4 mi dog walk around church before a pet blessing.

then

1.14 mi mi Dog walk with a 25# Ruck.

Tim Babcock 10-13-2019 02:51 PM

Re: Over 50 Crossfitters Sign In
 
Spent the weekend at the New with the wife and friends. Pretty rainy on Saturday. So we saw some touristy sites and ate an early dinner. We did manage a 3 mile hike to Long Point. Beautiful! Later. we did an Escape Room which turned out to be quite fun. We even solved it!
Today we climbed for a few hours and headed out. I did two trad routes which I haven't done in years. Super fun!

After a 5.5 hour drive home I got a little work done in the Shed.
10 kettlebell swings 35, 44, 53, 62, 70#
10 push ups
5 rounds

1 Trapbar Deadlift @ 225#
10 push ups
5 rounds

I also squeezed in 3 sets of:
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
20 Flexbar Wrist Extensions

I plan on a 1.5 mile walk later.

Bill, I hope you're enjoying the nice weather as much as I am.


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