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Old 12-06-2020, 01:01 PM   #13802
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,328
Re: Over 50 Crossfitters Sign In

Speaking of the Echo Bike Bill, I signed up for the 50 calorie Echo Bike Challenge. Basically you see how fast you can burn 50 calories. I know I suck compared to most hard charging Crossfitters, but I thought it would be fun and plus you get a cool Rogue Challenge t-shirt. I tried it a few day ago and got 3:17. I will officially try it next Sunday. I hope to break 3 minutes. Embrace the suck!

Yesterday
Bouldered at Rock Mill with Kent.

Today (12/6/20)
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

3 sets:
Goblet Squat x 8 reps
KB Floor Press x 8 reps
Neutral Grip Pull up x 8 reps

Rogue Echo Bike
10 calories :36
20 calories 2:48
30 calories 5:52
20 calories 8:16
10 calories 9:52
1 minute rest between efforts

Banded Hip Stretches
4 sets of 10 Reverse Hypers 90#
5 ring muscle ups
__________________
54/5'11"/165
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