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Old 03-09-2020, 05:58 PM   #13511
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Hey Patrick, Great to see you back. Sorry the wonkiness of the board kept you away!

Tim, Awesome stuff!

1.1 mi run
33 Burpees (Yay! Burpees!!)
WOD:
3/4 Angie:
100 Push Ups
100 Sit Ups
100 Air Squats

9:47

Nicely brutal! Push ups took the most time. But I kept at it. My gut felt bad around 85 reps.
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Old 03-09-2020, 08:04 PM   #13512
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

3.09.2020 Monday
WU:
Run 400M
Group Stretching

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat
Slowly working my way back... 115-170lb

WOD:
"Overkill"
21-15-9:
Double Dumbell Power Cleans (50's/35's)
Box Jump Overs (24"/20")
Double Dumbbell Front Squats (50's/35's)
Toes to Bar
14:06 Scaled it.......30lb DB
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Old 03-10-2020, 03:14 PM   #13513
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Sunday
Bouldered at Rock Mill with Jeff. Back starting acting up about halfway through. Sent a couple of blues.

Tuesday 3/10/20
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:
Goblet Squats x 6 reps 65#
60 seconds rest
Banded DB Bench Press x 6 reps 40# DBs (blue band)
60 seconds rest
Neutral Grip Inverted Rows x 6 reps +10#
60 seconds rest

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push-up
9:56
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Old 03-12-2020, 05:29 PM   #13514
Tim Babcock
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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#

5 kettlebell windmills each arm
20, 20, 35, 35, 44#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
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
Couch stretch
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Old 03-13-2020, 09:01 AM   #13515
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Good Work Gents!! Bill Hard Cindy looks tuff!!

3.10.2020 Tuesday
WU:
Run 400M
60 SU
40 sec OVH Plate hold 45lb
30 situps
20 pushups
10 good mornings

Asending Ladder 5Min
2 strict presses
2 cal row
4 strict presses
4 cal ros=w
6
6 etc
Rest 2Min, do it again

WOD:
SIX FLAGS
21/15 cal Bide Erg
30 DU/60 SU
3 Power Cleans

3.12.2020 Thurs
WU:
run 1 lab
10 Banded goodmorning
40 sec cradle roc hold
run 1 lab
10 Banded goodmorning
40 sec cradle roc hold

Dead Lift Work to heavy set of 3
3 135
3 185
3 205
3 225
3 235
3 245
1 265
1 275
Been a while since I did heavy DL

WOD:
VERTIGO
10 Russian KB Swings 70/53
10 abmat Situps
10 25' shuttle runs
20 Russian KB Swings 70/53
20 abmat Situps
20 25' shuttle runs
30 Russian KB Swings 70/53
30 abmat Situps
30 25' shuttle runs
add 10 every set

Finished at 40... Just kept moving......
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Old 03-15-2020, 08:24 AM   #13516
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Vertigo looks rough Patrick!

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

12 rounds of:
10 kettlebell Swings 53#
8 goblet squats 40# DB
6 push ups
Did each movement on the minute. Lengthy but not brutal.

5 floor press + 1 Turkish Get up each side 35, 44, 44, 53, 53#
5 rounds
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Old 03-16-2020, 04:58 PM   #13517
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work guys! I agree with Vertigo looking tough!!

WU:
800 m run
10 Single Leg jumps on each leg
10 Double Tap Jumps
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Scap Push Ups
10 Push Ups (8,2 reps)
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
Walking Lunge, 50 ft
30 Box Jumps, 20 in
30 Wall Balls, 14 lbs, 10 ft

6 mins 59 secs

Walking Lunges were the easiest, only taking 50 odd seconds. Box Jumps were the choke point on this one!

EVENING:
1.14 mi Dog walk
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Old 03-17-2020, 10:41 AM   #13518
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Did a 4 mile hike through rugged terrain with my daughter, Mary. Fun!

Today 3/17/20
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

8 sets of:
Modified Sumo Deadlift x 3 reps 155, 165, 175, 185, 185, 185, 185, 185
30 seconds rest
Double KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps 20#
30 seconds rest

Rouge Echo Bike
30 calories 2:07
25 calories 4:52
20 calories 7:16
15 calories 9:11
10 calories 10:50
5 calories 12:08
1 minute rest between efforts.

1 strict ring muscle up 0, 0, 0, 8, 10#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

1 HSPU
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Old 03-18-2020, 05:43 PM   #13519
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work Tim!!

17 Mar:

1.52 and 4.16 mi Dogwalks

WU:
40 jumping jacks
30 high-knees in place
20 groiners
10 inchworms with a push-up
10 no-push-up burpees (Yay! Burpees!!)
5 tuck jumps
5 burpees (Yay! Burpees!!)
5 Strict pull-up
3 Tuck pull-up

WOD:
30-25-20-15-10-5 reps of:
Burpee
Jumping Pull-ups

24:35

1.73 mi Dog walk

Back Squats:
5 x 195 lbs
5 x 225 lbs
13 x 255 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs
10 x 150 lbs

What a crazy day! Another trip around the sun completed. Unfortunately I had to keep social distance, which dampens celebrations, but at least I have family, internet, and my garage gym!! (And lifting 100# Bumpers are getting MUCH easier! )

18 Mar:
33 Burpees (Yay! Burpees!!)
10 Scap pulls
2 sets of 5 Pull Ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 160 lbs
11 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
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Old 03-18-2020, 07:20 PM   #13520
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

OK Gents- Work getting crazy.... lots of late night. Just learned they shut down the gym for 2 weeks. Going to need to MAKE time to get few things done in the garage. Keep it up guys!!
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