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Old 07-09-2019, 06:00 PM   #13361
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Good Stuff Tim!! Watch that shoulder!

WU:
500 m Row
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap pulls
10 Pull Ups
10 18" Alternating Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
CrossFit Total : 840 lbs

1 Back Squat, 355 lbs
1 Shoulder Press, 135 lbs
1 Deadlift, 350 lbs

I wasn't happy with my form on the BS. I have to do more Shoulder presses. BUT I did the 350 with both overhand grips and no belt!! I hadn't been in that territory in a while, AND it felt easy!!

Evening:
.75 mi dogwalk
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Old 07-10-2019, 06:49 PM   #13362
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

At Base Globo:
WU:

.22222222 mi Walk
1 Min on JacobsLadder, 118 flights
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap pulls
10 Pull Ups
10 20" Alternating Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 52# Rope Pull throughs

WOD:
5K Row

24:43

About 14 sec faster than Monday's row. I hustled through the last 100 m, which helped!!

Cashout:

10 45# DB Single arm Bench Press on each arm

Evening:
.51 mi Dog Walk
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Old 07-11-2019, 12:45 PM   #13363
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday 7/10/19
Bouldered at Rock Mill.

Today 7/11/19
Worked out at Planet Fitness with Mary.

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 45, 55#
Strict Neutral Grip Pull ups x 6 reps
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band pull aparts
-Banded Face Pulls with external rotation x 10 reps
3 rounds

Hammerstrength rows and chest press
3 x 8 reps on each.

Ab Wheel Roll Outs ladder 2-3-5-2-3-5-2-3

Partner Workout
15 kettlebell swings 40#
5 Goblet Squats 40#
3 Push Ups
10 rounds
about 20 minutes
One partner on one off.

A little stretching to cool down.

Shoulder is feeling better.
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Old 07-12-2019, 08:13 AM   #13364
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

2 Turkish Get Ups 35, 44, 53#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 20#
10 pronators
3 rounds

20 Double Unders
1 ring muscle up
5 rounds

Rogue Echo Bike
10 X (60s work + 60s rest) 66 RPM
150 calories

Hip Circuit https://www.instagram.com/p/BzUH29EBCE0/ WFS
1. Banded Sweep
2. Banded 360
3. Elevated Bridge Walk
4. Side Step
5. Single Leg Hop Up
One time through.
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Old 07-14-2019, 09:00 AM   #13365
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff and Beth. Unfortunately Jeff strained his forearm and didn't get to climb much.

Today 7/14/19
Agile 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 20#
10 pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 225#
Banded Overhead Press 70# (2 35# KBs)
Pronated Pull Up 0, 10, 20#

B.
Rogue Echo Bike
2 miles for time
5:01
71 calories

20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds
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Old 07-15-2019, 08:41 AM   #13366
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 10#
Kettlebell Arm Bars x 5 reps 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:
Front Squat x 8 reps
30-60 seconds rest
Ring Dips x 8 reps
30-60 seconds rest
Ring Rows x 8 reps
30-60 seconds rest

Banded Crab Walk
10 Ab Wheel Roll Outs
20 Flexbar Wrist Extensions
3 rounds

5 hill sprints at res. with Mary.
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Old Today, 07:53 AM   #13367
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Did some lead climbing with Kent at Shaker.

Agile 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 20#
10 pronators

5 sets of:
Trapbar Deadlifts x 2 reps 225, 235, 245, 255, 265#
60 seconds rest
One-armed Floor Press x 5 reps 53, 53, 53, 62, 62#
60 seconds rest
Supinated Grip Strict Pull Up x 3 reps 5, 10, 15, 20, 25#
60 seconds rest

Every 8 minutes, for 24 minutes (3 sets) for times of:
10 Calories of Echo Bike
15 Goblet Squats 40#
10 Burpees
10 Calories of Echo Bike
1. 4:06
2. 3:55
3. 3:45

Worked in 3 sets of 20 Flexbar Wrist Extensions during rest.
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