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Bill Hoogsteden 07-06-2020 05:13 PM

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

1.42 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
Muscle snatch 1-1-1-1-1 reps
Overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps

1 Muscle Snatch @ 45 lbs
1 Muscle Snatch @ 65 lbs
1 Muscle Snatch @ 75 lbs
1 Muscle Snatch @ 85 lbs
1 Muscle Snatch @ 95 lbs
1 Muscle Snatch @ 115 lbs

3 Overhead Squats @ 45 lbs
3 Overhead Squats @ 65 lbs
3 Overhead Squats @ 85 lbs
3 Overhead Squats @ 95 lbs
3 Overhead Squats @ 115 lbs
3 Overhead Squats @ 135 lbs

1 Squat Snatch @ 45 lbs
1 Squat Snatch @ 65 lbs
1 Squat Snatch @ 85 lbs
1 Squat Snatch @ 95 lbs
1 Squat Snatch @ 105 lbs
1 Squat Snatch @ 115 lbs

1.22 mi Dog walk

Tim Babcock 07-07-2020 07:57 AM

Re: Over 50 Crossfitters Sign In
 
July 6, 2020
Bouldered at Rock Mill.

July 7, 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
10 Pronators

5 sets of:
Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60# DB
60 seconds rest
Ring Rows x 5 reps +10#
60 seconds rest

10 Minute EMOM 35# KBs
3 Double Kettlebell Swings
1 Double Kettlebell Press
2 Double Kettlebell Front Squats

Banded Hip Stretches

Keep up the good work Bill!

Bill Hoogsteden 07-07-2020 05:03 PM

Re: Over 50 Crossfitters Sign In
 
Nice work on the RDLs, DB and KB work Tim!

1.74 mi Dogwalk
1.14 mi Dogwalk
1.52 mi Dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Back Squats @ 135 lbs
5 Back Squats @ 165 lbs
5 Back Squats @ 200 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

22 Push ups

Tim Babcock 07-08-2020 08:45 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill!

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#
Arm Bars x 5 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 rounds

4 sets of:
Assisted Skater Squat x 6 reps each leg
60 seconds rest
3 ring muscle ups (one at a time)
60 seconds rest
Ab Wheel Roll Out x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:35

Banded hip stretches

Bill Hoogsteden 07-08-2020 05:09 PM

Re: Over 50 Crossfitters Sign In
 
Awesome work Tim! My son did some farmers' walks with 2 45# plates in our back yard, he said they were hard!!

1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 90 lbs
5 Bench Press @ 115 lbs
5 Bench Press @ 135 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs
10 Bench Press @ 115 lbs

22 Push ups

Bill Hoogsteden 07-09-2020 05:59 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi dogwalk
1.14 mi dogwalk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 175 lbs
5 Deadlifts @ 210 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

22 Push Ups

Bill Hoogsteden 07-10-2020 05:48 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 60 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

22 Pushups

Tim Babcock 07-10-2020 07:57 PM

Re: Over 50 Crossfitters Sign In
 
Bill-I'm trying to be pretty conservative on the farmer's walks. Hopefully build up slowly over time.

July 9, 2020
Bouldered at Rock Mill.

July 10, 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
10 Pronators

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

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Rogue Echo Bike
2 miles for time: 4:59

Banded Hip Stretches

Bill Hoogsteden 07-13-2020 05:30 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I agree with you on how tough those farmers' carries are! Great work!

2.23 mi Dog walk

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

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

1 Shoulder Press @ 45 lbs
1 Shoulder Press @ 65 lbs
1 Shoulder Press @ 95 lbs
1 Shoulder Press @ 105 lbs
1 Shoulder Press @ 115 lbs
1 Shoulder Press @ 135 lbs
3 Push Press @ 95 lbs
3 Push Press @ 105 lbs
3 Push Press @ 115 lbs
3 Push Press @ 135 lbs
3 Push Press @ 140 lbs
5 Push Jerks @ 95 lbs
5 Push Jerks @ 105 lbs
5 Push Jerks @ 115 lbs
5 Push Jerks @ 125 lbs
5 Push Jerks @ 135 lbs

43 Push Ups (20, 20, 3)

Bill Hoogsteden 07-14-2020 05:29 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog Walk
1.32 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat

"5 Back Squats @ 220 lbs
5 Back Squats @ 255 lbs
10 Back Squats @ 295 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"

43 Push Ups (20, 20, 3)

Bill Hoogsteden 07-15-2020 05:52 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi Dog Walk
1.67 mi Dog walk

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

5 Bench Press @ 145 lbs
5 Bench Press @ 150 lbs
5 Bench Press @ 155 lbs
5 Bench Press @ 175 lbs
10 Bench Press @ 195 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

43 Push ups (20, 20, 3)

Bill Hoogsteden 07-17-2020 06:37 PM

Re: Over 50 Crossfitters Sign In
 
1.06 mi Accelerator Runway walk (19 min)
1.16 mi Dog Walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
5 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
5 Shoulder Press @ 110 lbs
3 Shoulder Press @ 125 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
43 Pushups (23, 20)

Bill Hoogsteden 07-19-2020 06:31 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
4 Chin Ups
10 1.5 Pood KBS
1 Snatch @ 65 lbs
1 Snatch @ 75 lbs
1 Snatch @ 85 lbs
1 Snatch @ 95 lbs
1 Snatch @ 100 lbs
1 Clean & Jerk @ 95 lbs
1 Clean & Jerk @ 100 lbs
1 Clean & Jerk @ 115 lbs
1 Clean & Jerk @ 135 lbs
1 Clean & Jerk @ 155 lbs

Tried to get 115, But couldn't do it!

43 Push Ups (23, 20)

Tim Babcock 07-20-2020 09:28 AM

Re: Over 50 Crossfitters Sign In
 
July 10-19th
My wife and I took a trip to Lander, Wyoming. Lander has many world class climbing areas. I climbed Monday, Wednesday and Friday at Wild Iris. We climbed at the OK Corral area. I climbed around 20 routes altogether. Mostly 10s and a few 11s. I got on one 12 on top rope and didnít do very well. By Friday I was beginning to trust my feet and feeling very comfortable on the rock. I would have loved to stay another week. My back did much better this trip and my toes didnít hurt from my climbing shoes.
On Tuesday we visited The Grand Tetons and on Thursday we visited Yellowstone. The Grand Tetons are some of the most beautiful mountains I have ever seen. We took a hike and avoided the crowds. We saw a few of the major attractions at Yellowstone such as Old Faithful and the Grand Prismatic Spring. We just scratched the surface of Yellowstone and am looking forward to seeing the more remote areas of the Park. Unfortunately it was somewhat busy and actually wore masks outside near the bigger crowds. Everyone was conscientious and maintained social distancing and wore masks.
I had a great time and so did Lisa.

Today (7/20/20)
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#
Arm Bars x 5 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 rounds

2-3-5-2-3-5-2-3
Banded KB Deadlift 88# KB
One-armed KB Floor Press 53, 62, 62#
Pronated Grip Pull Up 20# vest

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

Banded hip stretches
Worked in 5 ring muscle ups. One with a 8# med ball.

I'm back Bill! Looks like you've been working hard.

Bill Hoogsteden 07-20-2020 05:17 PM

Re: Over 50 Crossfitters Sign In
 
Wow Tim! Sounds like an awesome trip!! Great work too!

1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull ups
4 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 270 lbs
10 Deadlifts @ 305 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

65 Push Ups (25, 20, 20)

Tim Babcock 07-21-2020 07:36 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

2-3-5-2-3-5-2-3
Barbell Front Squat 65, 75, 85#
KB Press 35# KBs
Inverted Ring Row + 20#

21-15-9
KB Swings 53#
Push Ups
3:34

Banded Hip Stretches

Nice job on the deadlifts Bill! 10 @ 305# is impressive. My all time PR is only 325#.

Bill Hoogsteden 07-21-2020 05:36 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff on those WODs, Tim!! I felt each one of those reps!! I'm trying to be able to DL well above 300# just because!! ;)

1.67 mi Dog Walk
1.15 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Back Squats @ 240 lbs
3 Back Squats @ 275 lbs
11 Back Squats @ 310 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

65 Push Ups (25, 20, 20)

Bill Hoogsteden 07-22-2020 05:03 PM

Re: Over 50 Crossfitters Sign In
 
1.67 mi dog walk
1.29 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
2 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 160 lbs
3 Bench Press @ 185 lbs
9 Bench Press @ 210 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

65 Push Ups (35, 20, 10)

Tim Babcock 07-23-2020 08:28 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Norm and Kent. 1 white, 2 blue, 3 purple. Fun.

Today (7/23/20)
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#
Arm Bars x 5 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 rounds

Quick and the Dead
10 kettlebell Swings 0-1 62#
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 Hoogsteden 07-23-2020 05:36 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim! I'd love to get MUs!!

1.12 Mi dog walk
1.52 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 255 lbs
3 Deadlifts @ 290 lbs
10 Deadlifts @ 325 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

65 Push Ups (35, 20, 10)

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

Bill Hoogsteden 08-04-2020 06:06 PM

Re: Over 50 Crossfitters Sign In
 
Don't feel bad Tim! You are doing a lot of Kick@$$ stuff!!

Spent last week with the grandkids, hiking, cooking out and doing Burpees (Yay! Burpees!!) & Push ups.

1.67 mi dog walk
1.66 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

1-1-1-1-1 Overhead Squat
1-1-1-1-1 Front Squat
1-1-1-1-1 Back Squat

1 Overhead Squat @ 45 lbs
1 Overhead Squat @ 65 lbs
1 Overhead Squat @ 95 lbs
1 Overhead Squat @ 115 lbs
1 Overhead Squat @ 135 lbs
1 Front Squat @ 135 lbs
1 Front Squat @ 155 lbs
1 Front Squat @ 185 lbs
1 Front Squat @ 205 lbs
1 Front Squat @ 225 lbs
1 Back Squat @ 225 lbs
1 Back Squat @ 245 lbs
1 Back Squat @ 275 lbs
1 Back Squat @ 295 lbs
1 Back Squat @ 305 lbs

107 Push ups (57, 30, 20)

Bill Hoogsteden 08-05-2020 05:36 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dogwalk

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

5 Bench Press @ 175 lbs
3 Bench Press @ 195 lbs
10 Bench Press @ 220 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

107 Pushups (57, 30, 20)

.66 mi dogwalk

Patrick Tonge 08-06-2020 03:41 PM

Re: Over 50 Crossfitters Sign In
 
Hey Gents-
So glad to see you guys are still at it thur this COVID Junk. Or gym closed down, but opened back on JUNE 1. I have been getting my work in!!
Best-
Patrick

Monday 8/3
Front Squat "2-4-6-8-10"
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72% of 1RM
Rest 2 Minutes Between Sets
155-85LB . This was backwards from what we've done for a Month!!

WOD:
On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)
Bike 135lb DL 35lb KB hi knees

08/04 Tues:
[AMRAP 1:30]:
12 Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
9 Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
7 Burpees
Max Bar Muscle-ups

Rest 1 Minutes

[AMRAP 1:30]:
5 Burpees
Max Bar Muscle-ups
Sub pull ups or chest to bar
Did Ring dips and 2 ring MU from a box

WOD:
800 Meter Run
50/35 Calorie Bike Erg
40 Toes to Bar
1 lap Wreck Bag Run (db or sandbag)
40 db or sandbag Step-ups (70/50) (24"/20")
50/35 Calorie Bike Erg
800 Meter Run
Scaled it...... first time I have run in 3+ mo as I broke my Big Toe 400M run and 40 CAL on the bike: 29:32

Bill Hoogsteden 08-06-2020 05:36 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, Same to you. I've got weights, a bench, KB, and a pull up rig; so my garage gym is pretty much a decent box! All I need is a certification!

1.67 mi dogwalk
1.29 mi dogwalk

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

5 Deadlifts @ 270 lbs
3 Deadlifts @ 305 lbs
3 Deadlifts @ 345 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

107 Pushups (57, 20, 20, 10)

Tim Babcock 08-07-2020 12:57 PM

Re: Over 50 Crossfitters Sign In
 
Patrick-Glad to hear you've been exercising. Got to keep the habit going.

Wednesday, August 5, 2020
Bouldered at Rock Mill.

Today (8/7/20)
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: 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

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

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

Banded Hip Stretches
Calf Stretches
Worked in 5 ring muscle ups

Bill Hoogsteden 08-08-2020 05:43 PM

Re: Over 50 Crossfitters Sign In
 
Great work Tim! I haven't run for months!!

1.19 Mi Dogwalk
1.52 mi Dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
3 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 @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 75 lbs

107 Push Ups (40, 30, 20, 17)

Tim Babcock 08-09-2020 09:09 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Kent and Ryan.

Today (8/9/20)
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:
Alternating Reverse Lunges x 5 each leg 50# Sandbag
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60#
60 seconds rest
DB Rows x 5 each arm 60#
60 seconds rest

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

Banded Hip Stretches
Calf stretches

Bill Hoogsteden 08-09-2020 05:59 PM

Re: Over 50 Crossfitters Sign In
 
Excellent work Tim! I need to do more DB work!

1.52 mi dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
5 Chin Ups
10 1.5 Pood KBS
WOD:
20:00 AMRAP:
12 Bench Press, 135 lbs
12 Strict Pull-ups

6 rounds + 12 Bench Press + 3 Strict Pull-ups, 159 reps

This looked like a fun WOD. I did the Benches straight through and ended up doing the PUs in sub sets of three. This seemed the best way to do it while saving my palms! This rhythm seemed the best way to do it. If I had found this earlier I think I could have gotten 7 or 8 rounds!

107 Push ups (46, 20, 20, 20)

Tim Babcock 08-10-2020 07:36 AM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill. I'm trying.


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

Quick and the Dead
10 kettlebell Swings 0-1 min 40 @ 53#, 40 @ 62#, 20 @ 70#,
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Banded Hip Stretches
Calf Stretches

Bill Hoogsteden 08-10-2020 05:30 PM

Re: Over 50 Crossfitters Sign In
 
Tim, you are doing well!!

1.56 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
5 Back Squats @ 135 lbs
5 Back Squats @ 170 lbs
5 Back Squats @ 205 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs
10 Back Squats @ 170 lbs

129 Push ups (39, 30, 30, 30)


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