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Tim Babcock 03-19-2020 09:10 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 Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

20 Turkish Get Ups (10 each side)
3-3-2-1-1/35-44-53-62-70#

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
15 minute EMOM

Keep moving guys!

Bill Hoogsteden 03-19-2020 06:19 PM

Re: Over 50 Crossfitters Sign In
 
Hang tough guys!

1.7 mi walk from office to track, 2 times around (1 mi), and back

26:08

[I]There were people working out![/I]

[B]Evening:[/B]
.51 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap pulls
5, 3, 2 Pull ups
10 1.5 Pood KBS
5 Deadlifts @ 210 lbs
5 Deadlifts @ 240 lbs
12 Deadlifts @ 275 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs

Bill Hoogsteden 03-20-2020 05:58 PM

Re: Over 50 Crossfitters Sign In
 
1.06 mi walk up the Accelerator Runway.

1.19 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7,2 Pull Ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs
7 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

Patrick Tonge 03-21-2020 08:29 PM

Re: Over 50 Crossfitters Sign In
 
03/21/2020 Saturday
Made my self do something!! At home....
Warm-Up
2-3 Sets
200m Run
15 Glute Bridges
15 Knuckle Drags

WOD:
"Tic Tac Go"
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Stimulus
Working through a longer 25 minute workout today
After each run we'll add 10 reps to our Air Squats

Subbed-out about half of the Air-Squats with Reverse and Forward Lunges
5 Rounds 25:12
Felt Good to get some running it!!:run:

Tim Babcock 03-22-2020 07:56 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

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

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

Patrick Tonge 03-22-2020 08:00 PM

Re: Over 50 Crossfitters Sign In
 
3/21/2020 Sat.

Forgot to mention the 3Mi walk....

Tim Babcock 03-24-2020 12:41 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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Double FB Front Squat x 6 reps 35s
60 seconds rest
Elevated Floor Press x 6 reps 53# KBs
60 seconds rest
Neutral Grip Inverted Rows x 6 reps 20#
60 seconds rest

Circuit:⁠
10 minute AMRAP⁠

10 cal bike⁠

8 alternating jumping lunges

8 push-ups⁠
5 rounds

Bill Hoogsteden 03-24-2020 06:13 PM

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

Found out that I will be an "essential employee" on alternative Fridays and Mondays. Gonna be teleworking the rest of the week. I had to sit through a telecom this afternoon and my wife said, "I can't believe you have to sit through that!" Maybe she will appreciate me more! :rofl:

1.14 mi walk in 17:25
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 Goblet Squats
3 Back Squats @ 210 lbs
3 Back Squats @ 237.5 lbs
3 Back Squats @ 240 lbs
13 Back Squats @ 270 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 03-25-2020 05:53 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi Dog walk
10 Scap Pulls
5,4,1 Pull 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 03-26-2020 08:12 AM

Re: Over 50 Crossfitters Sign In
 
Looks like you guys are doing a good job maintaining fitness. Keep up the good work everyone.

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

10 sets:
10 kettlebell swings 53#
2 Ab Wheel Roll Outs
5 Inverted Rows w/Rings
10 Push ups
26:05

Rogue Echo Bike
10 calories :40
20 calories 2:51
30 calories 5:55
20 calories 8:19
10 calories 9:56
1 minute rest between efforts

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold

Bill Hoogsteden 03-26-2020 05:57 PM

Re: Over 50 Crossfitters Sign In
 
Tim, Doing what I can to stay strong!

[B]WU:[/B]
.53 mi run
10 Single leg jumps on each leg
10 Penguin Clap Jumps
50 SUs
DU Attempts (Got 10)

[B]WOD:[/B]
3 rounds of:
Walking Lunge, 50 m
AFSAP
1 Burpee (Yay! Burpees!!) for each step

28 mins 17 secs With 132 Burpees (Yay! Burpees!!) (45-44-43)

[B]Evening:[/B]
1.14 mi walk
.65 mi dogwalk
1.35 mi walk

10 Scap Pulls
5,1,1,1,1,1 Pull Ups
10 1.5 Pood KBS
3 Deadlifts @ 225 lbs
3 Deadlifts @ 255 lbs
10 Deadlifts @ 290 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs
10 Deadlifts @ 160 lbs

Tim Babcock 03-29-2020 09:13 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 Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Single-leg Deadlift x 5 reps each leg 35# KB
30-60 seconds rest
Half Kneeling One-Arm Kettlebell Press x 5 reps each arm 35#
30-60 seconds rest
Strict Pull Ups x 5 reps
30-60 seconds rest
5 rounds

Rogue Echo Bike
Reverse Tabata Protocol
10/20 seconds x 8
34 calories
Not as bad as normal Tabata but almost. You can crank up the intensity.

Movement Circuit
1. L/R Shoulder Forward Roll
2. inverted foot/hand crawl up and back
3. Leg Swing Jump L/R leg
4. Pull up Bar Pull Over
5. Balance Walk on Parallettes
3 rounds

Bill Hoogsteden 03-29-2020 05:45 PM

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

[B]28 Mar:[/B]
.86 mi dog walk
33 Burpees (Yay! Burpees!!)
3 Shoulder Press @ 90 lbs
3 Shoulder Press @ 105 lbs
6 Shoulder Press @ 115 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

[I]I felt pretty good about the lift. They were MUCH better than last week![/I]

[B]29 Mar:[/B]
1.46 mi dog walk
33 Burpees (Yay! Burpees!!)

3 rounds of:
20 Sumo Deadlift High-pulls, 45 lbs
21 Dumbbell Thrusters, 25 lbs
12 Jumping Chest-to-bar Pull-ups

8:23

[I]This was tough! I need to get a rower! :rofl:[/I]

Helen M Brennan 03-30-2020 07:34 PM

Re: Over 50 Crossfitters Sign In
 
just popping in to say Hi and hope everyone is staying well in this trying time.
my box is posting daily WODs one suitable for at home the other for those who have all the right gear :) also a WOD x 3 daily via Zoom which includes a 15 min chat time for all participants...

so I am chuffing along the aim is to do a full Murph before I die and we have a little program starting
will let you know the results.

In the meantime stay healthy and active and remember 6ft apart and wash you hands with soap and water for 20s as if you have OCD

cheers
Helen

Tim Babcock 03-31-2020 08:15 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:
Goblet Squat x 5 reps 60#
60 seconds rest
Dips x 5 reps
60 seconds rest
KB Bent Over Row x 5 reps 53#
60 seconds rest

20 Banded Russian Kettlebell Swings 44# w/purple band
15 push ups
2 15í Rope Ascents
5 rounds
17:36

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold

Hi Helen! The full Murph is an awesome goal.

Bill Hoogsteden 03-31-2020 05:27 PM

Re: Over 50 Crossfitters Sign In
 
Hi Helen!! I'm trying to follow main site and doing the Wendler 5-3-1 and the 1000 Push up challenge. I got to keep up with Tim! Best of luck with the Murph training. I've done 4 Murphs and 2 1/2Murphs. Good times! Don't forget to keep 1.5 m apart as well! :D

1.14 mi walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 225 lbs
12 Back Squats @ 255 lbs
12 Back Squats @ 285 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs

22 Push Ups

Patrick Tonge 03-31-2020 07:18 PM

Re: Over 50 Crossfitters Sign In
 
3.30.2020 Monday
WU:
3 Rounds:
10 Jumping Jacks
15 Scapular Push-ups

WOD:
"Cookie Monster"
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders

Got 3 rounds in the garage....

Pausing Back Squats:
OTM for 10 sets
Pause 2 sec at bottem

In the Garage with 75lb

Bill Hoogsteden 04-01-2020 05:23 PM

Re: Over 50 Crossfitters Sign In
 
Great job Patrick!!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
6, 3, 2 Pull Ups
10 1.5 Pood KBS

Clean & Jerk : 3-3-3-3-3:
3 Clean & Jerks @ 45 lbs
3 Clean & Jerks @ 65 lbs
3 Clean & Jerks @ 95 lbs
3 Clean & Jerks @ 115 lbs
3 Clean & Jerks @ 135 lbs
2 Clean & Jerks @ 145 lbs

Then

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 04-02-2020 02:59 PM

Re: Over 50 Crossfitters Sign In
 
Good work Gentlemen!

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 Windmill x 5 each side 20, 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 banded kettlebell Swings 0-1 53# w/purple band
10 banded 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

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

Couch Stretch

Bill Hoogsteden 04-02-2020 05:15 PM

Re: Over 50 Crossfitters Sign In
 
Nice job with those KBS & MUs Tim!!

1.14 mi dog walk (With a new dog!! :yikes:)

1.3 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7, 3 Pull Ups
10 1.5 Pood KBS
5 Deadlifts @ 235 lbs
5 Deadlifts @ 240 lbs
3 Deadlifts @ 275 lbs
10 Deadlifts @ 305 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs

22 Push Ups

Helen M Brennan 04-02-2020 08:53 PM

Re: Over 50 Crossfitters Sign In
 
Okay!!!!!
tuesday march 31st
Kanga Rocks L1 Murph training:

2 rounds:
500m run
10 rounds
3pullups
6 pushups
9 squats

measured out the front farm entry track and raked away all the fallen branches, sticks and bigger rocks. and then used my TomTom to measure distances...all now measured in 50m increments to front gate.. 185m each way :)


did not stop but was very slow
34mins..but it was a start and now I have something to build on. the pullups were really hard.. singles from the get go
wed 1 april
5k alt jog walk

Thurs. 2 April:
Warm-up
2x[20 mountain climbers (2nd round feet don’t touch in front),
2x30s pigeon stretch,
5 rollover to toe touch

2x[2x8 SL glute ext,
8 heavy hinge KB,
30s DU practise..that meant 30 attempts for me.

Weightlifting
GYM: Deadlift (6, 4, 2, 3x1)
6 x 50kg
4 x 55kg
2 x 60kg
3 x 1 65.00kg

Metcon (Time)WOD2 of our Lockdown Throwdown comp
For Time
21 KBS 16/12, 90 Skips,
15 KBS, 60 skips
9 KBS, 30 Skips
15 KBS, 60 Skips
21 KBS, 90 Skips


this seemed good for me until the end when i paused my stopwatch function looked down with great anticipation only to see that I had not pressed start ..
now to do again :) today

cheers to all

Helen
in sunny humid Queensland Australia

Bill Hoogsteden 04-03-2020 04:26 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]this seemed good for me until the end when i paused my stopwatch function looked down with great anticipation only to see that I had not pressed start ..[/QUOTE]

Helen, I HATE that when it happens!! (Done it way too often my self!) Awesome work!!

1.14 mi dogwalk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7, 3 Pull ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
3 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

22 Push Ups

Tim Babcock 04-05-2020 08:39 AM

Re: Over 50 Crossfitters Sign In
 
Good work people!

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:
Back Squat x 5 reps 95#
60 seconds rest
One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Strict Pull ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
10 min. of 20 sec. hard + 40 sec. rest
73 Calories

1 strict ring muscle up
5 ab wheel roll outs
20 Flexbar Wrist Extensions
5 rounds

Bill Hoogsteden 04-05-2020 03:37 PM

Re: Over 50 Crossfitters Sign In
 
Real Kick@$$ Tim!!

1.14 mi Dog Walk
1.32 mi Dog walk

34 Burpees (Yay! Burpees!!)
10:00 AMRAP:
10 Air Squats
9 Dumbbell Snatches, 35 lbs
10 Push-ups
9 Dumbbell Snatches, 35 lbs

4 rounds + 10 Air Squats + 9 Dumbbell Snatches + 10 Push-ups =181 reps

22 Push Ups

Tim Babcock 04-07-2020 09:28 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 Windmill x 5 each side 20, 35, 35#
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, 185, 195#
60 seconds rest
Banded pvc bar press x 5 reps each arm 70#
60 seconds rest
Neutral Grip Inverted Ring Rows x 5 reps
60 seconds rest

5 rounds for time:
20 kettlebell swings 53#
5 ring dips
2 15í rope ascents
13:24

Thanks Bill! You too!

Bill Hoogsteden 04-07-2020 05:25 PM

Re: Over 50 Crossfitters Sign In
 
I'm trying Tim! ;) Nice job on that RFT! I need to figure out how to set up a rope for me to use!
1.14 mi dog walk
2.37 mi dog walk
33 Burpees (Yay! Burpees!!)
6, 4 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 120 lbs
5 Back Squats @ 150 lbs
5 Back Squats @ 180 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
10 Back Squats @ 150 lbs
43 Push Ups

Patrick Tonge 04-07-2020 07:17 PM

Re: Over 50 Crossfitters Sign In
 
NICE Work Gents!! Bill- what kind of dog did you get?

4.04.2020 Saturday
WU: various warm-up stuff

WOD:
5 Rounds
20 air-squats
15 push-ups
400M Run

21:29- Felt nice to Run!!:run:

04.06.2020 Monday
WU: various warm-up stuff

WOD: 20min AMRAP
4 pull-ups
8 burpees
12 weighte reverse lungs 22lbDB
7rds +10

15 Strict DB press 15lb each arm
10 Strict DB press 22lb each arm
5 Strict DB press 27lb each arm

Bill Hoogsteden 04-08-2020 04:33 PM

Re: Over 50 Crossfitters Sign In
 
Patrick, my wife brought home a stray hound. She (the dog) looks like a mutt; Brown head, black torso, white paws. She is VERY young and bounces all over the house. The older dog and cat are not amused! :rofl:

Nice work BTW!

2.73 mi dog walk
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
8, 2 Pull ups
10 1.5 Pood KBS
5 Bench Press @ 86 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

43 Push Ups

Tim Babcock 04-09-2020 03:15 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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 Turkish Get Ups each arm 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 70#
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
32 kg felt heavy!

Worked in 5 sets of 20 Flexbar wrist extensions.

Bill-The 43 push ups you posted. Is that in one go? I'm trying to get my max push ups in one set up a bit. 43 would be a great number. I can do 30 with a bit of effort but my energy quickly plummets after that. Something to work on.

Bill Hoogsteden 04-09-2020 05:41 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I feel ya! Sunday, I did 43 straight, which burned! Monday and Tuesday, I did as much as I could do, about 30ish and plugged on through. Yesterday and today, I did 20, then 10, then 5, then 5...

1.14 mi dogwalk (with a 70# ruck)
33 Burpees (Yay! Burpees!!)
10 Scap Pulls
7, 3 Pull ups
10 1.5 Pood KBS
5 Deadlifts @ 130 lbs
5 Deadlifts @ 160 lbs
5 Deadlifts @ 190 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs
8 Deadlifts @ 160 lbs

43 Push Ups

Helen M Brennan 04-10-2020 07:05 PM

Re: Over 50 Crossfitters Sign In
 
WED 1 April Rest from CF
Planted out out survival greens etc.


Thur April 2
Warm-up
2x[20 mountain climbers (2nd round feet donít touch in front),
2x30s pigeon stretch,
5 rollover to toe touch

2x[2x8 SL glute ext,
8 heavy hinge KB,
30s DU practise

weightlifting;
Deadlift (build to 3x1)60,62.5 ,65kgs

50+: Metcon (Time)
For Time
21 KBS 16/12, 60 Single Skip,
15 KBS, 45 SS
9 KBS, 30 SS
15 KBS, 45 SS
21 KBS, 60 SS

Time 7:11


Fri Aril 3
Warm-up
2x[2-3 min aerobic,
12 dead bugs,
12 bird dogs,
15 core pumps,
8 dive bombers

Partner WOD that I did without a partner
1) 20 Russian twists + 10 situps
2) 20 Db SA alt Snatches 22.5/15 + 10 Db PP,
3) 20 Db stepups (or Goblet lunges) + 8 BW squat jumps,
4) 10 WindScreen Wipers + 8 pushups
5) 30m goblet carry + 8 Gob Squats.
Every 10 rounds do 200m run

I have no idea how long this took..flat battery but damnably hard.

Sat April 4
5km walk
and 45 min session with my brother to keep him moving :)


Mon April6
warmup:

2x[30s broom throughs,
6 lunge and twists,
10 prone broom throughs,
10 prone arm lifts,
12 hollow rock Dead bugs

2x[5 wall squats,
2x4 KB windmills,


CORE
3x[2x10 Woodchops,
15 back extensions,
20s Hanging Lsit

Metcon (Time)
6 RFT
20 twist mountain climbers,
20 situps,
20 air squats,
20 lunges
17:14 the mountainclimbers with twist were challenging.

Tue April 7th: 4km walk and cleaning out the chicken pens..aaarrrggghhh! Plus 500m walk as my brothers exercise :)


Wed April 8
warmuo:
400m run,
30s box lat stretch,
5 inchworms with pushup,
6 walking Samson Stretch,
10 prone K2E,

2x[4 2xT's,
5 paused supermans

weightlifting
& rep DL: 67.5kg

CrossFit.com WOD 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm 22.5/15
10 push-ups
9 dumbell snatches, left arm
$ rounds +34 reps.

Thur April 9
warmup
3min aerobic,

2x[6 lunge with broom side stretch,
5 dive bombers,
DD calf stretches]

2x[10 calf raises,
10 alt lunge and Db press, 10 KB DL

Weightlifting:
6 x 2 OH Squat only 27.5kg..nervous alone for some reason ... best get over this )
Metcon:
3 Rounds for Time 6kg DB
10 Dumbbell DL, Left
10 Dumbbell Overhead Lunges, Left
10 Dumbbell DL, Right
10 Dumbbell Overhead Lunges, Right
10 Dumbbell Power Cleans, Left
10 Dumbbell Front Squats, Left
10 Dumbbell Power Cleans, Right
10 Dumbbell Front Squats, Right
Time 11:19

I also confess that being here with just my brother is challenging. This week Ii found that I had washed ALL the kitchen towels, sun dried them and then, heaven help my sanity, actually ironed them..now started on the contents of the linen press ...

cheers to all :highfive:

Helen

Bill Hoogsteden 04-11-2020 07:12 PM

Re: Over 50 Crossfitters Sign In
 
Great work Helen! Hang tough!!

1.06 mi dog walk
33 Burpees (Yay! Burpees!!)
10 scap pulls
6, 4 Pull 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
2.73 mi dog walk

Tim Babcock 04-12-2020 08:14 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 Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Back squats x 5 reps 115#
60 seconds rest
Dips x 5 reps 0, 5, 10, 15, 20#
60 seconds rest
Pull ups x 2 reps 30#
60 seconds rest

Rogue Echo Bike
10 calories :38
20 calories 2:49
30 calories 5:52
20 calories 8:17
10 calories 9:51
1 minute rest between efforts

Banded frog stretch

Happy Easter all!

Tim Babcock 04-14-2020 01:04 PM

Re: Over 50 Crossfitters Sign In
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

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

Quick and the Dead
10 kettlebell Swings 0-1 44, 53, 62,70, 88#
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

Bill Hoogsteden 04-14-2020 06:04 PM

Re: Over 50 Crossfitters Sign In
 
Awesome work Tim! I came across an article on t-nation ([url]https://www.t-nation.com/training/push-ups-youre-doing-them-wrong[/url]). It might be helpful.

1.8 mi Dog walk
1.14 mi Dog Walk
1.37 mi Dog walk

10 Scap Pulls
6 Pull ups
5 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats

Deadlift : 7-7-7-7-7-7-7:
7 Deadlifts @ 45 lbs
7 Deadlifts @ 135 lbs
7 Deadlifts @ 155 lbs
7 Deadlifts @ 205 lbs
7 Deadlifts @ 225 lbs
7 Deadlifts @ 245 lbs
7 Deadlifts @ 265 lbs
7 Deadlifts @ 275 lbs

[I]More than last attempt in April 2017, when I was traveling!

Had some bad news. Yesterday we lost my old dog, Sophie. :( She was having trouble walking and then started rectal bleeding. My wife took her to the vet and it turned out that she was full of cancer. We had to put her down to ease her suffering. She was a great walking buddy. My dog walks won't be the same. [/I]

Bill Hoogsteden 04-15-2020 05:16 PM

Re: Over 50 Crossfitters Sign In
 
1.14 mi dog walk
1.32 mi dog walk
34 Burpees (Yay! Burpees)
10 scap pulls
6 Pull Ups
3 Chin ups
1 Pull up
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
5 Back Squats @ 205 lbs
5 Back Squats @ 235 lbs
12 Back Squats @ 265 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs

65 Push Ups (20, 20, 10, 10, 5 subsets)

Tim Babcock 04-16-2020 01:15 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Sorry to hear about your dog. Thank you for directing to the t-nation article. I really like their articles. Lots of different authors from different perspectives.

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 Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet squats x 8 reps 60#
60 seconds rest
Half kneeling Landmine Press x 8 reps each arm 25# + 45# bar
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
46 calories legs felt like lead

Banded frog stretch

Bill Hoogsteden 04-16-2020 05:18 PM

Re: Over 50 Crossfitters Sign In
 
Tim, thanks much! We miss her a lot! At least we have a new pup to take up her job. I like T-nation for all the views it puts out as well!!

1.34 mi Dog walk

33 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 1.5 Pood KBS
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

65 Push ups (20, 20, 10, 10, 5)

Tim Babcock 04-17-2020 12:44 PM

Re: Over 50 Crossfitters Sign In
 
Prying Goblet Squats x 5
StrongFirst Hip Bridge x 5
Kettlebell Halo x 5/5
3 rounds

Kettlebell Simple & Sinister | StrongFirst
10 Turkish Get Ups 53#
then
100 kettlebell swings 53# (10 swings on the minute)

Banded Frog Stretch

Bill Hoogsteden 04-17-2020 05:42 PM

Re: Over 50 Crossfitters Sign In
 
100 KBS!?!? Awesome Tim!!

34 Burpees (Yay! Burpees!!)
10 Scap Pulls
7 Pullups
4 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 215 lbs
5 Deadlifts @ 250 lbs
11 Deadlifts @ 280 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs
10 Deadlifts @ 165 lbs

65 Pushups (30, 20, 10, 5)


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