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Bill Hoogsteden 10-24-2020 05:05 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
1.53 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 80 lbs
3 Shoulder Press @ 90 lbs
11 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Tim Babcock 10-25-2020 08:15 AM

Re: Over 50 Crossfitters Sign In
 
Bill-Have you checked out any of the Crossfit Games this year? I watched the recap of Day 1 & 2. Entertaining. Incredible athletes.

Yesterday (10/24/20)
Bouldered at Rock Mill with Kent and Ryan. Fun!

Today (10/25/20)
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#
Kettlebell Windmills x 5 reps 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
Ab Wheel Roll Outs
Alt. Reverse Lunges each leg 50# Sandbag in front rack
Floor Press 53, 62, 70# each arm
Neutral Grip Pull Ups 20, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:06

Banded Hip Stretches
5 ring muscle ups

Bill Hoogsteden 10-26-2020 04:49 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I've been catching the reports on Facebook & The Morning Chalk-Up. You are right, awesome athletes!

At Base Globo:
.1 mi walk
400 m run
1 min on Jacobs Ladder, 113 feet
60+ SUs
10 Penguin Clap jumps
10 Single leg jumps on each leg
5 & 6 Tap jumps
10 DU attempts
10 Scap Pulls
10 Pull ups
5 Chin Ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps

Front Squat : 5-5-3-3-3-1-1-1-1-1 :
5 Front Squats @ 95 lbs
5 Front Squats @ 115 lbs
3 Front Squats @ 135 lbs
3 Front Squats @ 155 lbs
3 Front Squats @ 185 lbs
1 Front Squat @ 205 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 225 lbs
1 Front Squat @ 235 lbs
1 Front Squat @ 235 lbs

Tim Babcock 10-27-2020 03:37 PM

Re: Over 50 Crossfitters Sign In
 
Awesome Front Squats 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 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Bill Hoogsteden 10-27-2020 05:36 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! My knees were feeling them!! The last two were squirrelly IMHO!

1.68 mi dog walk
1.57 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 245 lbs
3 Back Squats @ 280 lbs
11 Back Squats @ 315 lbs (Not the best)
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs
10 Back Squats @ 165 lbs

More Squats - Again!?! Why do I do this? :D

Bill Hoogsteden 10-28-2020 05:41 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
2.3 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
11 Bench Press @ 185 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Tim Babcock 10-29-2020 03:26 PM

Re: Over 50 Crossfitters Sign In
 
Keep squatting Bill!

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

5 sets of:
Trapbar Deadlift x 5 195#
60 seconds
Double KB Press x 5 reps 35, 35, 35, 44, 44#, then 1 rep w/53#
60 seconds
TRX Inverted Rows x 5 reps +35# plate on chest
60 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:45
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches
5 ring muscle ups

Bill Hoogsteden 10-31-2020 03:17 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
2.3 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 100 lbs
9 Shoulder Press @ 110 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

Tim Babcock 11-01-2020 08:37 AM

Re: Over 50 Crossfitters Sign In
 
Get those walks in Bill! Winter is coming.

Yesterday
Bouldered at Rock Mill.

Today
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#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Double KB Front Squat 35s x 8 reps
60 seconds
Exercise Ball DB Bench Press x 8 reps 40s
60 seconds
Neutral Grip Pulls x 8 reps
60 seconds

Rogue Echo Bike 25 calories
Double Unders x 25 reps
2 rounds
6:51

Banded Hip Stretches
5 ring muscle ups

Bill Hoogsteden 11-01-2020 06:09 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim, got 82 odd miles walked in October! Great work on the DUs and Rogue Bike!

1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 260 lbs
3 Deadlifts @ 290 lbs
12 Deadlifts @ 325 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

22 Push ups

Bill Hoogsteden 11-02-2020 06:23 PM

Re: Over 50 Crossfitters Sign In
 
1.53 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
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

22 Push Ups

Tim Babcock 11-03-2020 03:44 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Great idea tracking your walking miles for the month. Over 80 miles seems like a fair bit. Great job! I'm guessing I walked around 30 miles in October.

Yesterday (11/2/20)
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

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

Quick and the Dead
0-1 10 kettlebell Swings 0-1 53#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/8# med ball
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Today 11/3/20
4 problems
15 push ups
10 pronators
5 rounds

Bill Hoogsteden 11-04-2020 05:46 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I use [url]www.mapmyfitness.com[/url] which makes keeping track easy! Nice work on the Quick & Dead and 4 Problems WODs!!

1.68 mi dog walk
1.53 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

22 Push ups

Bill Hoogsteden 11-05-2020 06:41 PM

Re: Over 50 Crossfitters Sign In
 
1.68 mi dog walk
1.2 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups (4,1)
10 1.5 Pood KBS
5 Deadlifts @ 140 lbs
5 Deadlifts @ 170 lbs
5 Deadlifts @ 205 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs

22 Push ups

Tim Babcock 11-06-2020 07:54 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#
Kettlebell Windmills x 5 reps 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
Trapbar Deadlift 175, 195, 205
Double KB Press 35, 35, 44 & 1 w/53s
Pronated Grip Pull-up 10, 20, 30

Rogue Echo Bike 15 calories
Farmerís Walk 1 Lap around Shed (62, 70# KBs/Switch arms each round)
4 rounds
9:44

Banded Hip Stretches
5 ring muscle ups

Two long days at school. Parent/Teacher Conferences. Good to workout this morning.

Bill Hoogsteden 11-06-2020 05:41 PM

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

1.68 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 70 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs

22 Push Ups

Tim Babcock 11-08-2020 08:50 AM

Re: Over 50 Crossfitters Sign In
 
I'm trying Bill! You too!

Yesterday
Bouldered at Rock Mill with Kent.

Today 11/8/20
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

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

15 kettlebell swings 53#
5 goblet squats 40# DB
5 push ups
10 rounds
17:51

Hip Banded Stretches
5 ring muscle ups

Bill Hoogsteden 11-09-2020 05:53 PM

Re: Over 50 Crossfitters Sign In
 
You're being successful Tim!! ;)

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
Thruster + Push Press + Push Jerk + Split Jerk : 1-1-1-1-1-1-1 :
1 Thruster + Push Press + Push Jerk + Split Jerk @ 45 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 65 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 85 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 95 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 105 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 115 lbs
1 Thruster + Push Press + Push Jerk + Split Jerk @ 135 lbs

This was close to what I did about 3 years ago. But I didn't miss one!!

Tim Babcock 11-10-2020 04:06 PM

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: 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

4 sets of:
Trapbar Deadlift x 6 185#
60 seconds
KB Floor Press x 6 reps 53, 53, 62, 62#
60 seconds
TRX Inverted Rows x 5 reps +25# plate on chest
60 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:45 PR

Banded Hip Stretches
5 ring muscle ups

Nice Bill!

Bill Hoogsteden 11-10-2020 06:46 PM

Re: Over 50 Crossfitters Sign In
 
Tim, anytime I can keep up or beat a 3 year old attempt, I'm happy!! ;)

1.68 mi dog walk
1.66 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 220 lbs
5 Back Squats @ 255 lbs
11 Back Squats @ 290 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

22 Push Ups
I'm jealous of your MUs Tim!! Nice work!!

Tim Babcock 11-12-2020 04:06 PM

Re: Over 50 Crossfitters Sign In
 
Definitely Bill! :)

Yesterday
4 problems
5 kb snatches each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -35#

Worked in:
10 sets of 10 pushups
deep squat holds

Today
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 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 3 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Bill Hoogsteden 11-13-2020 06:18 PM

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

1.66 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
13 Shoulder Press @ 100 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs
1 Shoulder Press @ 60 lbs

22 Push Ups

Bill Hoogsteden 11-14-2020 05:38 PM

Re: Over 50 Crossfitters Sign In
 
1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS

5 Bench Press @ 130 lbs
5 Bench Press @ 150 lbs
13 Bench Press @ 170 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

22 Push Ups

Tim Babcock 11-15-2020 09:08 AM

Re: Over 50 Crossfitters Sign In
 
Bill-Are you working out at home? I'm wondering if gyms are going to be closed again soon. I'm fortunate to have everything I need at home. I will miss going to the bouldering gym with my friends on Saturdays if it closes.

Yesterday
Bouldered at Rock Mill with Kent. Fun.

Today 11/15/20
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#
Kettlebell Windmills x 5 reps 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
Back Squat 95#
One-armed DB Bench Press 60#
Supinated Grip Pull Up 10, 20 ,30#
Ab Wheel Roll Outs

9-15-21-15-9
Rogue Echo Bike Calories
Double Unders
Push ups
12:17

Banded Hip Stretches
5 ring muscle ups

Bill Hoogsteden 11-16-2020 06:10 PM

Re: Over 50 Crossfitters Sign In
 
Tim, I'm working out mostly at home, though Mondays I can use the Base "Globo". Got to keep distance and wipe down equipment, etc.

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups (7, 3)
6 Close grip Chin Ups (3, 3)
10 1.5 Pood KBS
5 Deadlifts @ 340 lbs
5 Deadlifts @ 265 lbs
14 Deadlifts @ 300 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

22 Push ups

Tim Babcock 11-17-2020 04:01 PM

Re: Over 50 Crossfitters Sign In
 
Bill-Good work on the Deadlifts!

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 each arm)
35, 44, 53, 62, 70#

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

Hip Banded Stretches

Bill Hoogsteden 11-17-2020 05:56 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim!!

Great work on the TGUs, KBS, & MUs!!

1.68 mi dog walk
1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 240 lbs
3 Back Squats @ 270 lbs
12 Back Squats @ 305 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

22 Push Ups

Tim Babcock 11-19-2020 04:19 PM

Re: Over 50 Crossfitters Sign In
 
Awesome back squats Bill!

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

8 sets of:
Trapbar Deadlift x 3 205#
30 seconds
Double KB Press x 3 reps 35s, 35s, 44s, 44s, 44s, 44s, 44s, 44s
30 seconds
TRX Inverted Rows x 3 reps +35# plate on chest
30 seconds

Echo Bike 10 calories
10 kettlebell swings 53#
1 ring muscle ups
5 rounds
10:48

Banded Hip Stretches

Tim Babcock 11-22-2020 04:17 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
Bouldered at Rock Mill with Kent. Always fun.

Today (11/22/20)
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#
Kettlebell Windmills x 5 reps 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
Back Squat 95, 105, 115#
One-armed KB Floor Press 53, 62, 70#
Pronated Grip Pull Up 10, 20 ,30#
Ab Wheel Roll Outs

Rogue Echo Bike 25 Calories
Double Unders x 25 reps
3 rounds
9:16

Banded Hip Stretches
5 ring muscle ups

Bill Hoogsteden 11-23-2020 06:04 PM

Re: Over 50 Crossfitters Sign In
 
At Base Globo:

.222222 mi walk
.555555 mi run
1 min on Jacobs Ladder, 104 ft
10 leg swings on each leg in both directions
50+ SUs
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 Tap jumps
10 DUs
10 Scap Pulls
10 Pull Ups
6 Chin Ups
22 Push Ups
34 Burpees (Yay! Burpees!!)
10 20" Box Jumps
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
1 Shoulder Press @ 130 lbs

Tim Babcock 11-24-2020 04:43 PM

Re: Over 50 Crossfitters Sign In
 
I bought a reverse hyper. I'm hoping to slowly work in sets for back health and longevity.

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 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB between feet
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions and Deep Squat Holds.

Hip Banded Stretches

Bill Hoogsteden 11-25-2020 05:44 PM

Re: Over 50 Crossfitters Sign In
 
Congrats on the new purchase!! I've always wanted to try a reverse Hyper!

1.52 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 40 lbs
3 Bench Press @ 160 lbs
10 Bench Press @ 180 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

22 Push Ups

Tim Babcock 11-26-2020 09:22 AM

Re: Over 50 Crossfitters Sign In
 
Happy Thanksgiving!

Yesterday
Bouldered at Shaker Rocks with Kent. Fun.

Today (11/26/20)
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#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Band Waist-Resisted RDL x 10 reps w/88# KB
60 seconds rest
Double KB Press x 5 reps
60 seconds rest
TRX Inverted Rows x 3 reps +35# plate on chest
60 seconds rest

21-15-9
Rogue Echo Bike calories
KB Swing 62#
Ab Wheel Roll Outs

Banded Hip Stretches
3 sets of 10 Reverse Hypers 50# (starting very easy)

Bill Hoogsteden 11-27-2020 06:47 PM

Re: Over 50 Crossfitters Sign In
 
Backatcha Tim!

1.86 mi dog walk
34 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Shoulder Press @ 85 lbs
3 Shoulder Press @ 95 lbs
10 Shoulder Press @ 110 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

22 Push ups

Bill Hoogsteden 11-28-2020 05:10 PM

Re: Over 50 Crossfitters Sign In
 
1.62 mi dog walk
34 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 250 lbs
3 Deadlifts @ 285 lbs
12 Deadlifts @ 325 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs
8 Deadlifts @ 175 lbs

I was supposed to do 320#... Oh well!

Tim Babcock 11-29-2020 08:57 AM

Re: Over 50 Crossfitters Sign In
 
Awesome deadlifts Bill!

Yesterday
Bouldered at Rock Mill with Kent. No new problems but I repeated several blue and one orange.

Today (11/29/20)
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

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
One Armed KB Floor Press 53, 62, 70#
Neutral Grip Pull up 10, 20, 40#

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:33 PR

Banded Hip Stretches
4 sets of 15 Reverse Hypers 50, 50, 70, 70#
5 ring muscle ups

Tim Babcock 12-01-2020 08:50 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

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 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 70#

Bill Hoogsteden 12-01-2020 06:09 PM

Re: Over 50 Crossfitters Sign In
 
Thanks Tim! Way to keep keeping on!!

1.62 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
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

Bill Hoogsteden 12-02-2020 06:01 PM

Re: Over 50 Crossfitters Sign In
 
1.68 mi dog walk
1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
22 Push ups
1.52 mi dog walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
11 Bench Press @ 190 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

Tim Babcock 12-03-2020 04:05 PM

Re: Over 50 Crossfitters Sign In
 
Gotta keep grinding. What else you gonna do:)

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#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 205#
60 seconds rest
Double KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
TRX Inverted Rows x 3 reps +45# plate on chest
60 seconds rest

Rogue Echo Bike
50 calories for time
3:17

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups


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