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Old 05-03-2021, 04:57 PM   #13961
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, thanks! I also walk the wife as well! (She's walk almost twice a much as I did!)

A Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 100 feet
10 leg Swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
109 Pushups (40, 20, 20, 10, 10, 9)
10 Scap Pulls
10 Pull Ups
7 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
Bike : 4x 1 mi : 16 mins 33 secs
Bike, 1 mi @ 4:06
Bike, 1 mi @ 4:50
Bike, 1 mi @ 3:50
Bike, 1 mi @ 3:47

I did about as well on these as on my last attempt on 15 Mar 2018. The last two rounds, I did faster than I did then!

Evening:
2.99 mi Dog Walk (Trying to avoid rain!)
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Old 05-04-2021, 03:15 PM   #13962
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill- Good job on the bike repeats. What kind of bike are you using? Assault?

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
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 3 dips
4-5 3 dips
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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Old 05-05-2021, 06:38 PM   #13963
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim! I just used the stationary bike they had at the Base Globo. I'm not sure of the make. I was just glad my knee didn't feel like there were sand grains between the bones.

Great work on the TGUs, Dips, and KBS!

1.5 mi Dog Walk
50 Burpees (Yay! Burpees!)
107 Push Ups (60, 30, 10, 7)
10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 145 lbs
3 Bench Press @ 160 lbs
10 Bench Press @ 180 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
10 Bench Press @ 95 lbs
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Old Yesterday, 03:08 PM   #13964
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-It's always good when knees don't grind

Yesterday
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

Worked in:
3 sets of 10 ab wheel roll outs
3 sets of 20 bird dogs
3 sets of 30 second side plank hold each side
Deep Squat Holds
balance training

Today 5/6/2021
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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

5 sets of:
Trapbar Deadlift 225# x 5 reps
30-60 seconds
KB Press 35# x 5 reps
30-60 seconds
Neutral Grip Pull Ups x 5 reps +10#
30-60 seconds

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

Banded Hip Stretches
5 Ring Muscle Ups
4 sets of 15 Reverse Hypers 210#
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