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Bill Hoogsteden 01-11-2021 06:28 PM

Re: Over 50 Crossfitters Sign In
 
Awesome work there, Tim! I need to do more sumos! Great stuff!

At base Globo:
.2222222 mi walk
.5555555 mi run
.1111111 mi walk
1 min on Jacobs Ladder, 108 feet
10 Leg swing on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
10 DUs
10 Push ups
10 Scap pulls
6 Chin Ups
20 Burpees (Yay! Burpees!)
10 20" Box Jumps

WOD:
Tabata Tasker:

For time:
Get 300 reps by:
20 sec of Pull-ups
Rest 10 secs
20 sec of Push-ups
Rest 10 secs
20 sec of Sit-ups
Rest 10 secs
20 sec of Air Squats
Rest 10 secs

12:07

A little over 6 rounds to get the 300. I got 13 pull ups in the 1st round! What a WOD!

Evening:
1.52 mi. Dog walk
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet
5 Back Squats @ 235 lbs
5 Back Squats @ 270 lbs
13 Back Squats @ 305 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs

Tim Babcock 01-12-2021 04:02 PM

Re: Over 50 Crossfitters Sign In
 
That Tabata Tasker sounds like an interesting workout.

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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Bill Hoogsteden 01-12-2021 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Tim, it was something something else!! Nice work!

1.52 mi dog walk
1.86 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 160 lbs
13 Bench Press @ 180 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Patrick Tonge 01-13-2021 03:47 PM

Re: Over 50 Crossfitters Sign In
 
Happy NEW YEAR Gentlemen!!!
01/11/2021- Monday

Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
Went real lite... 75-110lb

WOD:
Rowing Version
1,500 Meter Row
100 Double Unders
1,000 Meter Row
100 Double Unders
1,500 Meter Row

Bike Version
75 Cal Bike
100 Double Unders
50 Cal Bike
100 Double Unders
75 Cal Bike"Semi Circle"

Run Version
1,200 Meter Run
100 Double Unders
800 Meter Run
100 Double Unders
1,200 Meter Run

Chose one, post time and which on or mixed.
24:34 did Bike and rowing.... lots of Cardio!!!

01/12/2021-Tues
WU: 2 Rounds 250 Row
10 Good-mornings
10 Air-squats
10 Ring-Rows

Gymnastics Conditioning
10 Rounds:
3 Ring Muscle-Ups / did Ring MU progression on low rings
6 Strict Handstand Pushups / DB Press
12:00 Time Cap / got 9 rounds

WOD:
AMRAP 15:
12 Box Jump Overs,
12 Deadlifts
9 Bar-Facing Burpees,
9 Hang Power Cleans
6 Bar Muscle-Ups,
6 Push Jerks
Barbell – 155/105 - 75lb for me
Box – 24″/20″
Got 3 solid rounds in........:kicking0:

Tim Babcock 01-14-2021 04:05 PM

Re: Over 50 Crossfitters Sign In
 
You too Patrick. Let it be full of health and happiness.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

8 sets of:
Goblet Squats x 3 reps 60# DB + 20# Vest
30 seconds rest
KB Press x 3 reps four sets w/35 and four w44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:57

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Bill Hoogsteden 01-14-2021 05:59 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, What Tim said! ;) Great work!!

1.62 mi dog walk
1.84 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 245 lbs
5 Deadlifts @ 280 lbs
13 Deadlifts @ 320 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

Bill Hoogsteden 01-15-2021 05:56 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs
10 Shoulder Press @ 110 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

I FELT my lower right back on the last few reps with the 110 lbs!!

Tim Babcock 01-18-2021 08:35 AM

Re: Over 50 Crossfitters Sign In
 
Watch that back Bill!

Saturday 1/16/21
Bouldered at Rock Mill with Kent.

Today 1/18/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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
Trapbar Deadlift 205#
One Armed DB Bench Press 60#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
50 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Bill Hoogsteden 01-18-2021 06:56 PM

Re: Over 50 Crossfitters Sign In
 
Yeah Tim, I pulled my lower right back muscle in 1990 and occasionally, it lets me know my back is still weak there! ;)

1.86 Mi Dog Walk
50 Burpees (Yay! Burpees!)
1.52 mi Dog walk
10 Scap Pulls
10 Pull ups
5 Chin Ups
Deadlift : 1-1-1-1-1-1-1 :
10 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
1 Deadlift @ 245 lbs
1 Deadlift @ 295 lbs
1 Deadlift @ 315 lbs
1 Deadlift @ 335 lbs
1 Deadlift @ 355 lbs

I tried 365 & 360 to no avail. I am glad 355# felt pretty good.

Tim Babcock 01-19-2021 04:07 PM

Re: Over 50 Crossfitters Sign In
 
I'm hoping the reverse hyper I've been using lately will give my back some resiliency. So far so good.

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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70# (1 each w/70#)

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Bill Hoogsteden 01-19-2021 05:33 PM

Re: Over 50 Crossfitters Sign In
 
I need to get access to a reverse hyper! Great work Tim!!

1.86 Mi Dog Walk
1.52 Mi Dog Walk
50 Burpees (Yay! Burpees!)
27 Squat workout
10 Scap Pulls
12 Pull ups
7 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 250 lbs
3 Back Squats @ 290 lbs
10 Back Squats @ 325 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs

They weren't the best Squats, but at least I did 'em

Bill Hoogsteden 01-20-2021 05:31 PM

Re: Over 50 Crossfitters Sign In
 
1.86 Mi Dog Walk
1.52 Mi Dog Walk
50 Burpees (Yay! Burpees!)
10 Scap Pulls
12 Pull ups
7 Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
10 Bench Press @ 190 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Tim Babcock 01-21-2021 06:02 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Great job on the back squats. Those weights would crush me!

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

6 sets of:
Goblet Squats x 4 reps 60# DB + 20#
30 seconds rest
KB Press x 4 reps three sets w/35 and three w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 4 reps +20#
30 seconds rest

Rogue Echo Bike
2 miles for time:
4:54
73 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Bill Hoogsteden 01-21-2021 06:23 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! I felt crushed by the weights!! ;) Great work!!

At the Base Globo:
.222222 mi walk
.555555 mi run
.111111 mi walk
1 min on Jacobs Ladder, 103 feet
10 Leg Swings on each leg in both Directions
10 Single leg Penguin Clap Jumps
10 High Tap Jumps
50+ SUs
10 DU attempts
10 Scap Pulls (rolled my right angle :O )
12 Pull Ups
8 Chin Ups
50 Burpees (Yay! Burpees)
10 20" Box Jumps

WOD:
20:00 AMRAP:
4 Strict Pull-ups
8 Feet Elevated Push-ups, 24 in
12 Med Ball Cleans, 20 lbs

8 rounds + 4 Strict Pull-ups + 8 Feet Elevated Push-ups + 1 Med Ball Clean,| 205 reps

Go the 1st round done in a little over 2 min. I wanted to get at least 8 rounds. I had to use a 20# Rogue Slam ball. I could really feel my legs during the cleans!

Evening:
1.52 mi. Dog walk
10 Scap Pulls
8 Pull Ups
3 Chin ups
10 1.5 Pood KBS
3 Deadlifts @ 260 lbs
3 Deadlifts @ 300 lbs
8 Deadlifts @ 335 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

Bill Hoogsteden 01-22-2021 05:56 PM

Re: Over 50 Crossfitters Sign In
 
1.29 mi. Dog walk
10 Scap Pulls
10 Pull Ups
3 Chin ups
10 1.5 Pood KBS
3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
10 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Tim Babcock 01-24-2021 08:37 AM

Re: Over 50 Crossfitters Sign In
 
You too Bill! Give Zombie Squats a try. They definitely humbled me.

Saturday 1/23/21
Bouldered at Rock Mill with Kent. Pretty good day. 1 blue, 3 orange, and 1 white.

Today 1/24/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

5 sets of:
Zombie Squats x 5 55, 65, 75, 75, 75#
30 seconds
Weighted Push Ups x 5 +50# Sandbag on back
30 seconds
TRX Inverted Rows x 5 reps + 35#
30 seconds

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 70#
L-Sit on Parallettes-seconds
10:19

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Bill Hoogsteden 01-25-2021 05:31 PM

Re: Over 50 Crossfitters Sign In
 
Hmm... Zombie Squats, the redheaded stepchild of the front squat? ;) I have tried them! Nice job on the WOD Tim!

[B]At Base Globo:
Warm up:[/B]
.2222222 mi. Walk
.5555555 mi. run
.1111111 mi. walk
1 min. on Jacobs Ladder, 112 feet
10 Leg Swings on each leg in both Directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU attempts (Got 10 )
10 Scap Pulls (rolled my right angle :O )
10 Pull Ups
6 Chin Up
27 Assisted squat

[B]WOD:[/B]
20:00 AMRAP:
25 Burpees (Yay! Burpees!!)
15 Back Squats, 1x bodyweight @ 225 lbs

4 rounds + 25 Burpees, 185 reps

[I]I attempted this in Feb 2018. I got 8 more Burpees (Yay! Burpees!!) this time!! :pepper: I guess doing them everyday helped![/I]

[B]Evening:[/B]
1.52 mi. dog walk

Tim Babcock 01-26-2021 03:55 PM

Re: Over 50 Crossfitters Sign In
 
Nice job on the back squat/burpee WOD. That would crush me.

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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Bill Hoogsteden 01-26-2021 06:12 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I figure that I'm doing enough Burpees (Yay! Burpees!!) that it must be doing something good! ;) Great work on the TGUs, KBS, & Push ups.

1.52 mi. Dog walk
10 Scap Pulls
10 Pull Ups
3 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 270 lbs
3 Back Squats @ 305 lbs
10 Back Squats @ 340 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
[I]Back Squats again?!? What was I thinking!?!?:yikes:[/I]

Bill Hoogsteden 01-27-2021 05:40 PM

Re: Over 50 Crossfitters Sign In
 
1.86 mi. Dog walk
1.52 mi. Dog walk
10 Scap Pulls
11 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
10 Bench Press @ 200 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Tim Babcock 01-28-2021 04:04 PM

Re: Over 50 Crossfitters Sign In
 
Nice job on the Back Squats!

Yesterday
3 problems
5 kb windmills each arm 35#, 44, 44#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Full Crimp 4 sets of 3-6-9 -30#

Worked in:
10 sets of 5 banded push ups
deep squat holds

Today 1/28/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

8 sets of:
Trapbar Deadlifts x 3 reps 4 sets w/ 205# & 4 w/225#
30 seconds rest
KB Press x 3 reps four sets w/35 and four w/44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
51 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Bill Hoogsteden 01-29-2021 07:54 PM

Re: Over 50 Crossfitters Sign In
 
Thanks! Great Work Tim!

1.52 mi. Dog walk
10 Scap Pulls
10 Pull Ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
7 Shoulder Press @ 125 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Tim Babcock 01-31-2021 04:37 PM

Re: Over 50 Crossfitters Sign In
 
Bill-You inspired me to try some back squats. Kept it light though.

Saturday 1/30/21
Bouldered at Rock Mill with Kent.

Today 1/31/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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 Squats 95, 115, 135#
One-Armed KB Floor Press 62# 62# 70#
TRX Inverted Row +50# sandbag

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 01-31-2021 05:21 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I hear ya! I hurt my self doing back squats that I turned Black in blue in places no man wants to turn black and blue! :D Be careful! Nice work.

1.52 mi Dog walk (in the slush!)
10 Scap Pulls
11 Pull Ups
8 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 280 lbs
3 Deadlifts @ 320 lbs
5 Deadlifts @ 355 lbs (A 5 rep max!!)
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

Bill Hoogsteden 02-02-2021 05:39 PM

Re: Over 50 Crossfitters Sign In
 
1 Feb:

At Base Globo:
WU:
.22222 mi walk
500 m row
.22222 mi walk
1 min on Jacobs Ladder, 108 feet
10 Leg Swings on each leg in both Directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU attempts (Got 10 )
10 Scap Pulls
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
27 Assisted Squat warmup

WOD:
2 rounds of:
Run, 800 m
30 Pull-ups
40 Push-ups
50 Air Squats

25:27

First time I ran a mile this year. I did 5 sets of 10 Pull ups to get the 60 total!

Evening:
1.52 mi Dog walk (In the snowfall)

2 Feb:

At Base Globo:

.22222 mi walk
.55555 mi run
.22222 mi walk
1 min on Jacobs Ladder, 110 feet
10 Leg Swings on each leg in both Directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU attempts (Got 10 )
10 Scap Pulls
11 Pull ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
27 Assisted Squat warmup

Overhead Squat : 3-3-3-3-3 :
10 Overhead Squats @ 45 lbs
3 Overhead Squats @ 65 lbs
3 Overhead Squats @ 85 lbs
3 Overhead Squats @ 95 lbs
2 Overhead Squats @ 115 lbs
3 Overhead Squats @ 115 lbs
3 Overhead Squats @ 125 lbs
3 Overhead Squats @ 135 lbs

Evening:

1.52Mi dog walk

10 Scap pulls
11 Pull ups
10 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 135 lbs
5 Back Squats @ 145 lbs
5 Back Squats @ 180 lbs
5 Back Squats @ 215 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs

Tim Babcock 02-02-2021 05:56 PM

Re: Over 50 Crossfitters Sign In
 
Looks like you're been busy Bill!

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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 02-03-2021 05:56 PM

Re: Over 50 Crossfitters Sign In
 
I'm trying, Tim! Great KBS & push up work.

1.86 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
11 Pull ups
10 Chin ups
10 1.5 Pood KBS
5 Bench Press @ 85 lbs
5 Bench Press @ 105 lbs
5 Bench Press @ 125 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

Tim Babcock 02-04-2021 04:08 PM

Re: Over 50 Crossfitters Sign In
 
Me too Bill. Got to keep moving.

Yesterday
3 problems
5 kb windmills each arm 35#, 44, 44#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": s5ets of 3-6-9 +15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Full Crimp 5 sets of 3-6-9 -30#

Worked in:
Ab Wheel Roll Outs 5 sets of 5 reps
deep squat holds

Today 2/4/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

4 sets of:
Trapbar Deadlifts x 6 reps 205#
30 seconds rest
KB Press x 6 reps 35#
30 seconds rest
Neutral Grip Pull Ups x 6 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Double unders x 15
5 rounds
8:20

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 02-04-2021 06:08 PM

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

1.86 mi dog Walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 150 lbs
5 Deadlifts @ 185 lbs
5 Deadlifts @ 225 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs

I LOVE deload week!!

Bill Hoogsteden 02-05-2021 07:32 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap pulls
11 Pull ups
6 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 50 lbs
5 Shoulder Press @ 65 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Tim Babcock 02-07-2021 09:31 AM

Re: Over 50 Crossfitters Sign In
 
All my weeks are deload week. Haha.

Saturday 2/6/21
Bouldered at Rock Mill with Kent.

Today 2/7/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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
Landmine Squats Bar + 45#, 65, 85#
One-Armed DB Bench Press 60#
TRX Inverted Row +45

Rogue Echo Bike
10 calories :32
20 calories 2:45
30 calories 5:48
20 calories 8:12
10 calories 9:38
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Bill Hoogsteden 02-08-2021 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Your Deloads kill me Tim! :D

1.52 mi dog walk (cold, snow & ice!!)
50 Burpees (Yay! Burpees!!)
10 Scap pulls
8 Pull ups
6 Chin ups
10 1.5 Pood KBS
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerks 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 @ 155 lbs
5 Push Jerks @ 95 lbs
5 Push Jerks @ 115 lbs
5 Push Jerks @ 135 lbs
1 Push Jerk @ 155 lbs
5 Push Jerks @ 145 lbs

This one is always something else. By the time I get to the Push Jerks, I can barely go heavy.

Tim Babcock 02-09-2021 04:06 PM

Re: Over 50 Crossfitters Sign In
 
Bill-That looks like a real shoulder burner!

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

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 3 ring dips
4-5 3 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 02-09-2021 05:53 PM

Re: Over 50 Crossfitters Sign In
 
Tim, It was! Great work on the KBS & Dips!

Functional Fitness AKA Snow shoveling!
1.19 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
8 Chin Ups
10 1.5 Pood KBS
Clean & Jerk : 1-1-1-1-1-1-1 :
10 Clean & Jerks @ 45 lbs
1 Clean & Jerk @ 95 lbs
1 Clean & Jerk @ 115 lbs
1 Clean & Jerk @ 125 lbs
1 Clean & Jerk @ 135 lbs
1 Clean & Jerk @ 145 lbs
1 Clean & Jerk @ 155 lbs
1 Clean & Jerk @ 160 lbs
I haven't been able to do 155 & 160 in a LONG while!
1.52 mi dog walk
27 Assisted squat warmup
10 1.5 Pood Goblet Squats
5 Back Squats @ 240 lbs
5 Back Squats @ 275 lbs
10 Back Squats @ 315 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs
10 Back Squats @ 185 lbs

Bill Hoogsteden 02-10-2021 06:53 PM

Re: Over 50 Crossfitters Sign In
 
@ Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 108 feet
10 Leg Swings on each leg in both Directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High Tap Jumps
50+ SUs
DU attempts (Got 10 )
10 Scap Pulls
50 Burpees (Yay! Burpees!!)

Row : 5x 5 mins, rest 5 mins :
Row, 5 mins @ 1038 m
Row, 5 mins @ 1084 m
Row, 5 mins @ 1077 m
Row, 5 mins @ 1067 m
Row, 5 mins @ 1070 m

Evening:
1.14 mi dog walk (In the snow!)

Bill Hoogsteden 02-12-2021 06:56 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 90 lbs
5 Shoulder Press @ 100 lbs
10 Shoulder Press @ 115 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

Bill Hoogsteden 02-13-2021 06:03 PM

Re: Over 50 Crossfitters Sign In
 
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
7 Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 250 lbs
5 Deadlifts @ 290 lbs
11 Deadlifts @ 325 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs
8 Deadlifts @ 190 lbs

Tim Babcock 02-14-2021 08:40 AM

Re: Over 50 Crossfitters Sign In
 
Awesome Deadlifts Bill!

Saturday 2/13/21
Bouldered at Rock Mill with Kent.

Today 2/14/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
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

10 Turkish Get Ups 35, 44, 53, 53 53#

E2MOM
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Bill Hoogsteden 02-14-2021 06:08 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Great work!
1.14 mi dog walk
10 Scap Pulls
5 Pull Ups
5 Chin Ups
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
10 Bench Press @ 185 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

Bill Hoogsteden 02-15-2021 05:59 PM

Re: Over 50 Crossfitters Sign In
 
.53 dog walk
10 Scap Pulls
10 Pull Ups (5, 3, 2)
6 Chin Ups (3, 3)
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
10 Back Squats @ 45 lbs
5 Back Squats @ 135 lbs
5 Back Squats @ 225 lbs
5 Back Squats @ 245 lbs
5 Back Squats @ 285 lbs
5 Back Squats @ 305 lbs

I felt good about the squats. I thought I was going to do 275, but I use 4 10# plates!


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