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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

Tim Babcock 06-05-2020 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

2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike 8 calories
10 Ab wheel roll outs
10 kettlebell swings 62#
1 15í rope ascent
10 box jumps-jump up/step down
15 push ups
5 rounds
This felt like a bit of a grind today. I don't know if it was me or the movements I selected.

Banded Hip Stretches

Bill Hoogsteden 06-06-2020 03:59 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Tim!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
1 chin up
10 1.5 Pood KBS
5 Shoulder Press @ 105 lbs
3 Shoulder Press @ 115 lbs
3 Shoulder Press @ 120 lbs
2 Shoulder Press @ 135 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

Tim Babcock 06-07-2020 07:35 AM

Re: Over 50 Crossfitters Sign In
 
Keep at it Bill!

Yesterday 6/6/20
Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back.

Today
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 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 185#
60 seconds rest
KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70#
60 seconds rest
Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 5:02

Banded Hip Stretches

Bill Hoogsteden 06-08-2020 05:43 PM

Re: Over 50 Crossfitters Sign In
 
I'm trying Tim! Gotta keep up with you! ;)

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 255 lbs
3 Deadlifts @ 290 lbs
5 Deadlifts @ 325 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

Bill Hoogsteden 06-09-2020 05:59 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog walk
1.32 mi Dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
8 Pull Ups
3 Chin Ups
2 Pull Ups
[I]I jammed my thumb yesterday on the DLs! I could feel it![/I]
10 1.5 Pood KBS
10 1.5 Pood Goblet squat
5 Back Squats @ 130 lbs
5 Back Squats @ 160 lbs
5 Back Squats @ 195 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs
10 Back Squats @ 160 lbs

Bill Hoogsteden 06-10-2020 04:29 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi dog walk
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 110 lbs
5 Bench Press @ 130 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

Bill Hoogsteden 06-14-2020 04:29 PM

Re: Over 50 Crossfitters Sign In
 
1.52mi dogwalk
34 Burpees (Yay! Burpees!!)
10 Scap Pull
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
1.52 mi dog walk

Tim Babcock 06-14-2020 06:05 PM

Re: Over 50 Crossfitters Sign In
 
Looks like you're kicking butt Bill!

Yesterday 6/13/20
Bouldered at Rock Mill with Kent. Fun. 1 new blue and several purple.

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
Trapbar Deadlift 195#
KB Press 35, 35, 44#
Neutral Grip Pull up 10, 20, 30#

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push-up
9:25

Banded Hip Stretches

Bill Hoogsteden 06-15-2020 06:12 PM

Re: Over 50 Crossfitters Sign In
 
My butt feels Kicked Tim!! Great work!!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull ups
1 Chin Up
10 1.5 Pood KBS
5 Deadlifts @ 135 lbs
5 Deadlifts @ 170 lbs
5 Deadlifts @ 205 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

Tim Babcock 06-16-2020 08:18 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 Arm Bar x 5 each side 35, 44, 53#
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
KB Exercise Ball Press x 5 reps 44, 53, 53, 53, 53#
60 seconds rest
Dumbbell Chest-Supported Wide-Grip Row 30# DBs
60 seconds rest

Double Unders x 25 reps
Farmerís Walk around Shed+fire ring tree 2-53# KBs
5 rounds
8:27

Banded Hip Stretches
Worked in 5 Ring Muscle Ups

Pleasant in the Shed this morning. I spent several hours cleaning the Shed yesterday. Nice to have it clean.

Bill Hoogsteden 06-17-2020 05:59 PM

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

1.52 mi. Dog Walk
1.67 mi. Dog Walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
5 Bench Press @ 170 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

Bill Hoogsteden 06-18-2020 06:16 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk

10:00 AMRAP:
10 Burpees
20 Wall Balls, 20 lbs

3 rounds + 10 Burpees + 10 Wall Balls = 110 reps. Rx'd

1.67 mi Dog walk
5 Deadlifts @ 230 lbs
5 Deadlifts @ 265 lbs
8 Deadlifts @ 300 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Tim Babcock 06-19-2020 07:48 AM

Re: Over 50 Crossfitters Sign In
 
Nice Bill!

Wednesday 6/17/20
Bouldered at Rock Mill with Norm. 1 blue and 2 oranges. Close to a white. I will try again on Saturday.

Today 6/19/20
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
Kickstand Trapbar Deadlift 145#
DB Press 30, 40, 40#
Strict Pull up 10, 15, 20#

Rogue Echo Bike
1 mile on the 5 minutes
3 rounds
2:28, 2:25, 2:35

Banded Hip Stretches

Tim Babcock 06-21-2020 07:56 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday 6/20/20
Bouldered with Kent and Ryan at Rock Mill. I got the white I wanted. Also got two hard blues.

6/21/20
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

Turkish Get Ups
3 each arm @ 35#
3 each arm @ 44#
2 each arm @ 53#
2 each arm @ 62#
1 each arm @ 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
1 ring muscle up
10 rounds
18:50

Banded hip stretches

Tim Babcock 06-23-2020 08:00 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

2-3-5-2-3-5-2-3
Goblet Squat 60# + 20# vest
KB One-armed Floor Press 53, 62, 62#
Neutral Grip Pull up 10, 15, 20#

Rogue Echo Bike
10 calories :35
20 calories 2:46
30 calories 5:47
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches

I went to a physical therapist yesterday. They specialize in performance manual therapy and rehab for athletes. My hip has been bothering me for the past few years. I have been doing exercises based on my research. The therapist employed dry needling and Graston techniques. He also prescribed some specific mobilization and activation exercises. I will try it for awhile and see if it helps.

Bill Hoogsteden 06-23-2020 05:42 PM

Re: Over 50 Crossfitters Sign In
 
Keeping it up Tim! Great stuff!

22 Jun:
1.29 mi Dog Walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 215 lbs
5 Back Squats @ 250 lbs
11 Back Squats @ 280 lbs

23 Jun:
1.34 mi Dog Walk
1.4 mi Dog Walk
10 Scap Pulls
12 Pull Ups
2 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 230 lbs
3 Back Squats @ 265 lbs
11 Back Squats @ 300 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

Bill Hoogsteden 06-24-2020 05:06 PM

Re: Over 50 Crossfitters Sign In
 
1.23 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap
10 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 130 lbs
3 Bench Press @ 160 lbs
10 Bench Press @ 205 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

Bill Hoogsteden 06-25-2020 06:26 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi dogwalk
1.52 mi dogwalk
34 Burpees (Yay! Burpees!!)
10 scap pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 245 lbs
3 Deadlifts @ 275 lbs
10 Deadlifts @ 315 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Bill Hoogsteden 06-26-2020 06:51 PM

Re: Over 50 Crossfitters Sign In
 
3.16 dogwalk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin Ups
3 Shoulder Press @ 110 lbs
3 Shoulder Press @ 120 lbs
3 Shoulder Press @ 130 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

Tim Babcock 06-27-2020 08:31 AM

Re: Over 50 Crossfitters Sign In
 
10 reps at 315#! Dang Bill!

6/24-6/26 (3 climbing days)
New River trip with Norm. We did mostly moderates. I did TR one harder route clean (12b). My back was an issue. It got very tender at the end of the climbing days (especially the first day). Toes also got tender at the end of each day. Overall a fun trip. It was good to climb and hang out with Norm.

6/27/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
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

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
Deep Squat Hold

Banded Hip Stretches

Tim Babcock 06-28-2020 07:19 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:
Reverse Lunges each leg x 8 25, 30, 40#
60 seconds rest
One-armed Floor Press x 8 reps 53#
60 seconds rest
Ab Wheel Roll Outs x 8 reps
60 seconds rest

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

Banded Hip Stretches

Tim Babcock 06-29-2020 08:05 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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Armbar x 5 each side 35, 4, 53#
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
Single Leg Deadlift 20,25,30#
Kettlebell Press 35, 35, 44#
Neutral Grip Inverted Row 20#

20 kettlebell bell swings 44#
10 Box Jumps 20Ē
1 ring muscle up
5 rounds
12:30

Banded hip stretches

Bill Hoogsteden 06-30-2020 05:32 PM

Re: Over 50 Crossfitters Sign In
 
Tim. I felt every one of them! Great work!

1.67 mi. dog walk
1.51 mi dog walk
34 Burpees (Yay Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 250 lbs
3 Back Squats @ 280 lbs
10 Back Squats @ 315 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

Tim Babcock 07-01-2020 08:33 AM

Re: Over 50 Crossfitters Sign In
 
June 30, 2020
Bouldered at Rock Mill with Norm and Kent. Quickly sent 4 new blue routes. Fun.

July 1, 2020
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:
Alternating Reverse Lunge x 5 reps each leg 2 25# DBs
60 seconds rest
Ring Dips x 6 reps
60 seconds rest
Pull ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring 2-53# KBs
5 rounds
10:50

Banded Hip Stretches

Bill Hoogsteden 07-01-2020 05:12 PM

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

1.52 mi Dogwalk
1.93 mi Dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
4 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 170 lbs
3 Bench Press @ 190 lbs
10 Bench Press @ 215 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

Tim Babcock 07-02-2020 08:04 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
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

Turkish Get Ups
3 each arm @ 35#
3 each arm @ 44#
2 each arm @ 53#
2 each arm @ 62#
1 each arm @ 70#

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
Deep Squat Hold

Banded hip stretches

Bill, I see you incorporate a lot of walking into your lifestyle. I too try to walk daily getting at least 2 miles in. I view walking as a sort of freedom. I hope to walk for my whole lifetime.

Bill Hoogsteden 07-02-2020 06:11 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I have a dog, therefore, I have a walking program!! :rofl: My wife and I love walking. She doesn't like "the Superman workouts" we do!

.53 mi dog walk
1.52 mi dog walk
10 scap pulls
11 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 265 lbs
3 Deadlifts @ 300 lbs
6 Deadlifts @ 335 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

Bill Hoogsteden 07-03-2020 06:25 PM

Re: Over 50 Crossfitters Sign In
 
1.52 Dog Walk
33 Burpess (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 110 lbs
3 Shoulder Press @ 125 lbs
1 Shoulder Press @ 140 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

This was tough! I could barely lift 140#.

Tim Babcock 07-04-2020 07:18 AM

Re: Over 50 Crossfitters Sign In
 
July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed.

July 4, 2020
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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
Single Leg Deadlift 25, 30, 40#
Exercise Ball Bench Press 53# KBs
Neutral Grip Inverted Row 10, 20, 30#

Rogue Echo Bike
Reverse Tabata Protocol
35 calories

Banded Hip Stretches

Tim Babcock 07-05-2020 08:07 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
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

3 sets of:
Assisted Skater Squat x 8 reps each leg
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

Rogue Echo Bike/10 Calories
Single Arm Carry Around Building/Switch arm and Repeat 60# DB
5 rounds
12:25

10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball

Banded hip stretches


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