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Patrick Tonge 04-23-2019 03:33 PM

Re: Over 50 Crossfitters Sign In
 
Good Work Gents- Took a couple of days of and did a bunch of weed whacking around the house.... Good OL' functional fitness

4.22.2019 MONDAY
WU: RUN 1 LAP

Pausing Back Squat
On the 1:30 x 6 Sets:
2 Pausing Back Squats
5 second pause in the bottom of each rep.
Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%
120lb

On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a heavy complex for the day
65-80lb

WOD:1
Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50' Dumbbell Overhead Lunge (changing 25')
Rest 2:00 between sets.

WOD:2
Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict CTB Pull-Ups
Scaled 'em both.....

Bill Hoogsteden 04-23-2019 04:20 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, I've got to start work on own jungle as well! :) Nice work on those WODs!

[B]At Base Globo:
WU:[/B]
.1111111 mi walk
1 mi run
1 min on JacobsLadder, 116 flights
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
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls


[B]WOD:[/B]

10:00 AMRAP:
5 Strict L Pull-ups
10 Dips
15 Trx Single Leg Squats

4 rounds + 5 Strict L Pull-ups, 125 reps

[I]This one was tough. [/I]

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

Tim Babcock 04-23-2019 05:19 PM

Re: Over 50 Crossfitters Sign In
 
Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
20 Flexbar Wrist Extensions
Banded Hip Stretch
Deep Squat Hold
5 rounds

VooDoo Flossing on elbows and arms
Rice Bucket Routine

About 10 cartwheels in the yard
A little slacklining

Tim Babcock 04-24-2019 04:01 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Trap-bar split-stance Romanian deadlift 125, 145, 165#
One-armed KB Floor Press 53, 62, 62#
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:40
20 calories 2:51
30 calories 5:55
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

Bill Hoogsteden 04-24-2019 05:58 PM

Re: Over 50 Crossfitters Sign In
 
Tim, great job on the Ladder and the Bike!

1.14 mi Dog Walk
34 Burpees (Yay! Burpees!!)
10 Push Ups
10 1.5 Pood KBS

Clean & Jerk : 1-1-1-1-1 :
45 lbs, 95 lbs, 115 lbs, 135 lbs, 140 lbs, 145(f) and 135 lbs

Tim Babcock 04-27-2019 12:57 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Bill! Keep putting in the work!

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

4 sets of:
Goblet Squats x 6 reps 72.5#
60 seconds rest
Kettlebell Swings x 25 reps 53#
60 seconds rest
Strict Ring Muscle Ups x 2
60 seconds rest

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

Patrick Tonge 04-29-2019 03:14 PM

Re: Over 50 Crossfitters Sign In
 
Catching up.....
04/26/2019 Friday

5 x 3 Sumo Deadlift
5 heavy sets of 3

135-215lb

WOD:
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
11:45 Did Ring-Rows instead of PU due to my elbow

Tim Babcock 04-29-2019 03:53 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 30 seconds
Reverse Lunges x 16 reps Alternating Legs (8 each) 2 25# DBs
Rest 30 seconds
Kettlebell Swings x 10 reps 53, 62, 70#
Rest 30 seconds
Ab Wheel Roll Outs x 10 reps
Rest 30 seconds

Complete as many rounds and reps as possible in 10 minutes of:
10 Sandbag Thrusters 50#
10 calories on Echo Bike
4 rounds + 8 reps

20 Flexbar Wrist Extensions
Deep Squat Hold
2 rounds

Bill Hoogsteden 04-29-2019 06:17 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff Guys!!!

[B]28 Apr:[/B]
1.14 mi Dog walk
1.19 mi Dog walk
34 Burpees (Yay! Burpees!!)
Back Squat : 1-1-1-1-1 :
45 lbs, 135 lbs, 185 lbs, 205 lbs, 225 lbs, and 245 lbs

[I]Didn't go heavy because I wanted to focus on form. Kind of wished I had gone heavier though.[/I]

[B]29 Apr:
WU:[/B]
1 mi 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 Scap Pulls
10 18" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls

[B]WOD:[/B]
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

AMReps in 12 mins:
Strict Pull-up, 46 reps
Push-up, 90 reps
Air Squat, 135 reps

271 reps

[I]I last tried this on new years day. Then I only made it to the fifth round. This time, I got to the ninth round!! :kicking0:[/I]

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

Patrick Tonge 04-30-2019 10:11 AM

Re: Over 50 Crossfitters Sign In
 
4.29.2019
WU- Run 1 LAP
10 PVC PASS THRUS
15 PUSH-UPS
10 AIR SQUATS
15 Sit-Ups

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.
95-4 up to 155lb @ 2

Barbell Reverse Lunges
2 Sets of 14
45lb Bar

WOD:
Body Armor
3 "Giant Sets":
Max Strict Ring Dips
12 Barbell Bent Over Rows
18 Weighted Glute Bridges
14 Weighted Sit-Ups
200 Meter Double Dumbbell Carry*
Rest 2:00 between efforts.
On the 200m Double Dumbbell Carry:
First 50 meters - One DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters - Hang position (farmers carry).
Fourth 50 meters - Both in front rack position.
Not Scored

1 Set of Max Ring Dips
list all 4 sets, post best set as your score
4 sets of 4 on one set of 5

Bill Hoogsteden 04-30-2019 05:32 PM

Re: Over 50 Crossfitters Sign In
 
Nice job Patrick!! I'm always leery about any WOD with "rest" in it!

[B]WU:[/B]
400 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 Push Ups
10 Scap Pulls
10 Pull Ups (4, 3, 2, 1)
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# Gopher Strength Face Pulls

[B]WOD:[/B]
3 rounds of:
7 Single Arm Dumbbell Rows, 35 lbs
7 Single Arm Dumbbell Rows, 35 lbs
21 Dumbbell Bench Press, 35 lbs

4:09

[I]I kept light to protect my shoulder. I felt it on the 3rd round![/I]

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

Patrick Tonge 05-01-2019 02:38 PM

Re: Over 50 Crossfitters Sign In
 
Ya... Funny thing is Bill, I never rested... just WENT....

04.30.2019 Tuesday
WU_Run 1 lap

Split Jerk
3 Sets of 3: Strict Press in Split
3 Sets of 3: Jerk Balance
5 Sets of 2: Split Jerk

WOD:
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105
12:08- did 105lb . Was hoping to finish in under 10Min. This was tuff then it looked. rounds of 8 and 10 took longer then expected with the C&J's.

Tim Babcock 05-01-2019 03:28 PM

Re: Over 50 Crossfitters Sign In
 
Nice job guys!

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Back Squat x 6 reps 95#
60 seconds rest
One-armed KB Bench Press x 6 reps each arm 45#
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
15 calories on Echo Bike
5 rounds
10:50

Bill Hoogsteden 05-01-2019 04:12 PM

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

[B]At Base Globo:
WU:[/B]
.11111111 mi walk
500m row
1 min on JacobsLadder, 118 flights
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 Push Ups
10 Scap Pulls
10 Pull Ups (5, 3, 2)
10 24" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls


[B]WOD:[/B]

5K Run


40:10


[I]This was the fastest 5K I ran in 3 years! I SO wanted to break 40 min! :([/I]

[B]Evening:[/B]
1.14 mi dog walk
10 10# KB Face Pulls

Tim Babcock 05-02-2019 03:59 PM

Re: Over 50 Crossfitters Sign In
 
Warm-Up.
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5 each side (slow & controlled)
Single-Arm Kettlebell Row x 10 each side 53#
Skydivers x 15
Scapular Pull-Ups x 10
Assault Bike x 10 calories

A.
Three sets of:
Lean-Away Pull-Ups x 5 reps
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps 35# KBs
Rest 45 seconds
Nordic Curls x 8 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Single Kettlebell Deadlifts 88#
10 Calories on Echo Bike
5 Strict Pull-Ups
3 rounds

Banded Hip Stretch
Banded Calf Stretch

Patrick Tonge 05-03-2019 12:55 PM

Re: Over 50 Crossfitters Sign In
 
5.02.2019 Thursday

BenchPress
5 @ 95lb
4 @ 115lb
3 @ 125lb
2 @ 135lb
1 @ 145lb

OVH Squats Sets of 2-3
75-105lb

WOD:
“Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Increase weight on DL
185lb 2x, 215lb 2x, 225lb 1X
about 1:57 to complete each round then rest to 3Min. mark

Bill Hoogsteden 05-03-2019 06:06 PM

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

[B]WU:[/B]
500 m row
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 Push Ups
10 Scap Pulls
10 Chin Ups (5, 3, 2)
10 24" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
4 rounds of:
21 Pull-ups
15 Bench Press, 135 lbs
Run, 400 m

25:39

[I]I boogered the order and number of Pull Ups and Benchs. This was an old school CrossFit WOD! TOugh but good!![/I]

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

Tim Babcock 05-05-2019 08:07 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Shaker Rocks with Jeff and Beth.

Today 5/5/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlifts 175, 195, 205
Double KB Press 35# KBs
Supinated Grip Strict Pull Ups 0, 10, 20#

Echo Bike
For Time:
10 calories 0:36
20 calories 2:48
30 calories 5:55
20 calories 8:20
10 calories 9:55
Rest 1 minute between efforts.

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

I might actually get to mow the yard today.

Patrick Tonge 05-06-2019 09:56 AM

Re: Over 50 Crossfitters Sign In
 
5.03.2019 . Friday

1 x 1 Front Squat 1 Rep Max
Find today's best front squat
175lb, fail at 180lb

WOD:
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
Run 1 Lap at 0, 4, 8, 12, 16 min
10 + 20. did ring rows instead for Pull-ups.

5.05.2019 . Functional fitness
Mowed the Lawn then roto-tilled the garden area. That kicked by butt!! I should have done it 2 weeks ago when the ground was softer!!!

Bill Hoogsteden 05-06-2019 05:40 PM

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

[B]WU:[/B]
800 m run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
Pull Ups (1,2, 3, 3 with 30 sec between sets)
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# Gopher Strength face pulls


[B]WOD:[/B]
15 135# Cleans
15 135# Thrusters
1000 m row

13:45

[I]This was Tough! I did the lifts in subsets of 2 or 3. The row took me about 4 and 1/2 minutes.[/I]

[B]Evening:[/B]
1.14 mi

Patrick Tonge 05-07-2019 02:39 PM

Re: Over 50 Crossfitters Sign In
 
Nice Work Gents!!
5.06.2019 Monday-
WU- Row 400m
Sets of
High Knees
butt-kickers
hi- skips
side-steps

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
115lb on 4 set, up to 165lb

Barbell Reverse Lunges
2 Sets of 14

WOD:
“Grace”
For Time
30 Clean & Jerk (135/95#)“Grace”
scaled with 95lb. 5:24 beat my last attempt by 3 seconds........
A kid in the gym did 135lb in 2:12 . :kicking0:

Tim Babcock 05-07-2019 03:33 PM

Re: Over 50 Crossfitters Sign In
 
Great Grace time Patrick!

Yesterday
Recovery Day!
Agile 8

Shoulder Health Routine
90/90 External Rotation x 10
Banded Reverse Flye x 10
Bent over Pulldowns x 10
Bear Hugs x10
3 rounds

VooDoo Floss on Elbows

Rice Bucket Routine

Cartwheels and a little slacklining.

Today (5/7/19)
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Calories of Echo Bike
Minute 2 – 15 kettlebell Swings 53#
Minute 3 – 8 Neutral Grip Inverted Rows
Minute 4 – Alternating Reverse Lunges with Sandbag 50# x 12 reps
Minute 5 – 15 Push-Ups

Banded Hip Stretch
Deep Squat Hold
90/90 Hip Stretch

Bill Hoogsteden 05-08-2019 05:37 PM

Re: Over 50 Crossfitters Sign In
 
Great WODs guys! Congrats on the Grace PR Patrick!!

[B]At Base Globo:[/B]
.2222222 mi walk
Accelerator runway run, 1.36 mi
.2222222 mi walk
1 min on JacobsLadder, 111 flights
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 Push Ups
10 Scap Pulls
10 Pull Ups (1,2, 3, 3 with 30 sec between sets)
10 24" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls10 20" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls

Dumbbell Farmers Carry, 50 lbs DBs, 129 m

[I]This was a redo of Sunday's WOD. I did 56# DBs 241 m. But that was downhill! They started out fine, but my forearms started burning and my grip failed.[/I]

[B]Evening:[/B]
1.39 mi dogwalk!

Tim Babcock 05-09-2019 03:34 PM

Re: Over 50 Crossfitters Sign In
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Five sets of:
Single-leg Deadlift w/kettlebell x 5 reps each leg 35, 35, 35, 44, 44#
45 seconds rest
Single-arm KB Floor Press x 5 reps each arm 53, 53, 53, 62, 62#
45 seconds rest
Ab Wheel Roll Outs x 6 reps
45 seconds rest

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
11:57

Tim Babcock 05-12-2019 06:33 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Jeff and Beth. I had fun. We hit our favorite Mexican Restaurant afterwards.

Today (5/12/19)
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2 TGUs each arm w/ 35, 44, 53, 62, 70#

Every 2 minutes
15 Kettlebell Swings 53#
5 Goblet Squats 53#
1 Strict Ring Muscle Up
10 rounds

Simple, but not easy.

Banded Hip Stretch
Deep Squat Hold

Bill Hoogsteden 05-13-2019 04:55 PM

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

[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
2 rounds:
10 Band pass throughs followed by
Cindy Rounds
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 18" Box Jumps
10 TRX face pulls

[B]WOD:[/B]
CrossFit Total:
1 Back Squat, 345 lbs
1 Shoulder Press, 135 lbs
1 Deadlift, 335 lbs

[I]This was no difference than the last time I tried the Total. The squats weren't my best and I had trouble with 135#, I failed my first attempt. But I was able to do the second. Oh well...[/I]

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

Tim Babcock 05-14-2019 03:20 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
Three sets of:
Hexbar Deadlift x 8 reps 185#
Rest 60 seconds
Neutal grip Inverted Rows x 8 reps
Rest 60 seconds
Push-Ups x Max Reps without slowing down. 28, 21, 21 reps
Rest 60 seconds

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

A few stretches and cartwheels.

Bill Hoogsteden 05-15-2019 06:26 PM

Re: Over 50 Crossfitters Sign In
 
Nice DL & Tabata work Tim!!

[B]At base Globo:
WU:[/B]
.11111111 mi walk
Accelerator Runway run, 1.36 mi
1 min on JacobsLadder, 115 flights
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 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets)
10 20" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
4 rounds of:
10 One Arm Dumbbell Squat Snatches, 25 lbs
8 Single Arm Dumbbell Rows, 25 lbs
6 Single Arm Dumbbell Push Press, 25 lbs
4 Dumbbell Turkish Get-ups, 25 lbs

10:30

[I]25# was the heaviest weight that didn't hurt my shoulder. But, I felt it doing the Snatches. The TGUs were the bottleneck in this one. They are still harder than the have a right to be.[/I]

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

Tim Babcock 05-16-2019 03:06 PM

Re: Over 50 Crossfitters Sign In
 
Bill-You can't rush a good Turkish Get Up. Shoulder medicine.

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Alternating Reverse Lunges x 10 reps 50# sandbag
45 seconds rest
Sloper Campus Lap x 2 laps
45 seconds rest
Dumbbell Bench Press x 8 reps 40# DBs
45 seconds rest
5 rounds

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Finally broke 5 minutes. Very painful (in a good way).

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

Patrick Tonge 05-17-2019 09:07 AM

Re: Over 50 Crossfitters Sign In
 
Been Out... Went to Iowa to see my son graduate college, then drove him back home to California with the Mrs.
5.16.2019
WU: 2 rounds
50 SU / 25 DU
10 T2B
250M Row
400M Bike

Emom for 4 rounds
Min 1 Handstand /walk practice
Min 2 Battle Rope 30-40 sec
Min 3 "L sit:" Practice
Min 4 Double Under / Triple Under Practice
Min 5 Gymnastic kip
Not Scored

WOD:
3 rounds
row 400m for time
Rest as needed, post your slowest time
1:29.2, 1:29.9, 1:38.3

3 rounds
Max Calorie Assault Bike in 30 seconds
Rest as needed, post lowest round
Calories
12.9, 12.2, 12 Cal

Legs were toast after the Row,,,,,,,

Tim Babcock 05-19-2019 07:26 AM

Re: Over 50 Crossfitters Sign In
 
Patrick-Looks like you've been busy. Congrats to your son.

Yesterday
Bouldered at Rock Mill with Jeff and Beth.

Today 5/20/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Double KB Front Squat 35, 35, 44# KBs
Strict Pull Ups 0, 10, 20#
Ring Dips

Rogue Echo Bike
10 X (60s work + 60s rest) @ 65 rpm
148 calories

Banded Hip Stretch
Deep Squat Hold
Groin Stretch

Bill Hoogsteden 05-20-2019 06:07 PM

Re: Over 50 Crossfitters Sign In
 
Great work guys! Congrats on your son's graduation, Patrick!!

[B]WU:[/B]
1.06 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 8!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups (5, 5 subsets)
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Deadlift : 5-3-3-1-1-1 :
150 lbs (10), 200 lbs (10), 230 lbs (5), 240 lbs (3), 290 lbs (2), 320 lbs (1), 330 lbs (1), 350 lbs (f), and 330 lbs (1)


[I]I used the trap bar. It felt easy up to 330#. I just couldn't get the 350# higher than just off the ground.[/I]


[B]Evening:[/B]

1,6 mi dog walk

Tim Babcock 05-21-2019 03:54 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Recovery Day!
Agile 8

Rice Bucket Routine

VooDoo Floss on Elbows

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -35#
3-6-9 seconds

Today 5/21/19
Agile 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 sets of:
Trapbar Deadlift x 5 reps
30-45 seconds rest
Inverted Neutral Grip Row x 8 reps
30-45 seconds rest
One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30-45 seconds rest

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

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

Tim Babcock 05-23-2019 03:16 PM

Re: Over 50 Crossfitters Sign In
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 63#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Double KB Front Squat 35#, 35#, 44#
Strict Chin Up 0. 10, 20#
Ring Dips

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
11:36

6 cartwheels (3 each side)

Pretty hot in the Shed this afternoon.

Tim Babcock 05-26-2019 09:27 AM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered with Jeff and Beth at Rock Mill. Didn't send much but came close to some hard problems. Fun as usual.

Today 5/26/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Ladder 2-3-5-2-3-5-2-3
Posted Single-Leg Deadlift 35# KBs
Inverted Neutral Grip Row 10#, 20#, 20#
One-Armed KB Floor Press 53, 62, 70#

Rogue Echo Bike
10 X (60s work + 60s rest) @ 66 rpm
154 calories

Yoga Flow w/Mary
Child's Pose
Downward Dog
Warrior 1&2

Fun working out with Mary.

Patrick Tonge 05-28-2019 10:05 AM

Re: Over 50 Crossfitters Sign In
 
5.17.2019

Strict Press from Split Jerk Receiving position
3 Sets of 5

Split Jerk
3 sets of 3
then build to a heavy single
135lb.

WOD:
21-15-9
Push Press (95/65)
Pull Ups
Box Jump Overs
Burpee over Bar
14:42 . 75lb on P.Press

5.21.2019
Strict Press
7 singles at 85% of your max or more
75lb

WOD:
"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Row or bike if raining
post number of pull up
Did Pushup instead of PU. Got 85.

5.22.2019
Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.
125lb

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.
135lb fail @ 145lb

WOD:
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
9:18 . 75lb on Cleans.

5.23.2019- Today is my oldest kid B-Day, she is 29.......Seems I was just 29, but hey she made me a Grandpa this year!! :pepper:

Bench Press
4 Sets
heavy set of 5 reps
immediately into 12 push ups
105lb.... Push-up were REAL tuff!!

10 min emom
even Handstand walk practice
odd Gymnastic kip swings

WOD:
Alternate full rounds with a partner
3 rounds each
400m Run
15 k.b. swings
15 toes to bar
Partnered with a less skilled gal tonight, We had fun

5.27- Took the day off, no Murph for me this year.:confused:

Tim Babcock 05-28-2019 03:05 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday 5/27/19
Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
5 Banded Archer Pulls (I'm taking up archery again after 25 years)
5 rounds

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -30#
3-6-9 seconds

Rice Bucket Routine

VooDoo Floss on Elbows


Today 5/28/19
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 30#
10 pronators
3 rounds

A.
3 sets of:
Double Kettlebell Front Squat x 8 reps 35# KBs
45 seconds rest
Ring Muscle Ups x 5 reps (done as singles)
45 seconds rest
Hip Extensions x 10 reps
45 seconds rest

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Felt a little easier this time.

6 cartwheels in the yard

Patrick-My daughter is 21 and I remember 21 as if it were yesterday. Time flies.

Bill Hoogsteden 05-28-2019 06:11 PM

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

[B]22 May:
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 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets)
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
Lunge, 100 ft
Wall Walk, 15 ft
Bear Crawl, 85 ft
50 Strict Pull-ups
50 Push-ups

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

[B]28 May:
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
2 rounds of
10 Band dislocates
followed by Cindy
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 18" Box Jumps
10 TRX face pulls

[B]WOD:[/B]
CrossFit Total : 810 lbs

1 Back Squat, 355 lbs
1 Shoulder Press , 135 lbs
1 Deadlift , 320 lbs

[I]I went up on the BS, but I wasn't happy with my form. I tried the DL with 335#, but just couldn't do it! :shrug:[/I]

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

Tim Babcock 08-14-2019 07:45 AM

Re: Over 50 Crossfitters Sign In
 
It seems the log is missing almost 3 months of entries. Bummer.

8/14/19
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 Kettlebell Swings x 10 reps 88#
A2 Banded Overhead Press x 5 reps 70#
A3 2KB Farmer Carry 53# KBs

3 sets of:
B1 KB Row x 6 reps 62#
B2 2DB 16 Reverse Lunge x 16 reps
B3 Lateral Raises x 15 reps


Finisher
Treadmill
Sprint 10 seconds, rest 50
8.0mph @ 12% incline

2 ring muscle ups
10 reverse wrist curls
deep squat hold
3 rounds

Patrick Tonge 08-14-2019 04:30 PM

Re: Over 50 Crossfitters Sign In
 
Ya... and it was down for quite a few days also.....

8.12.2019 Monday

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

115 F.Sq, 124 B.Sq

WOD:
"Hit and Run"
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

13:47 . 40lb DB


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