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Old 01-11-2021, 06:28 PM   #13841
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Awesome work there, Tim! I need to do more sumos! Great stuff!

At base Globo:
.2222222 mi walk
.5555555 mi run
.1111111 mi walk
1 min on Jacobs Ladder, 108 feet
10 Leg swing on each leg in both directions
10 Single leg Jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
10 DUs
10 Push ups
10 Scap pulls
6 Chin Ups
20 Burpees (Yay! Burpees!)
10 20" Box Jumps

WOD:
Tabata Tasker:

For time:
Get 300 reps by:
20 sec of Pull-ups
Rest 10 secs
20 sec of Push-ups
Rest 10 secs
20 sec of Sit-ups
Rest 10 secs
20 sec of Air Squats
Rest 10 secs

12:07

A little over 6 rounds to get the 300. I got 13 pull ups in the 1st round! What a WOD!

Evening:
1.52 mi. Dog walk
10 Scap Pulls
10 Pull Ups
6 Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet
5 Back Squats @ 235 lbs
5 Back Squats @ 270 lbs
13 Back Squats @ 305 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
10 Back Squats @ 180 lbs
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Old 01-12-2021, 04:02 PM   #13842
Tim Babcock
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Re: Over 50 Crossfitters Sign In

That Tabata Tasker sounds like an interesting workout.

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 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
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Old 01-12-2021, 06:04 PM   #13843
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Yeah Tim, it was something something else!! Nice work!

1.52 mi dog walk
1.86 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 160 lbs
13 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 01-13-2021, 03:47 PM   #13844
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Happy NEW YEAR Gentlemen!!!
01/11/2021- Monday

Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
Went real lite... 75-110lb

WOD:
Rowing Version
1,500 Meter Row
100 Double Unders
1,000 Meter Row
100 Double Unders
1,500 Meter Row

Bike Version
75 Cal Bike
100 Double Unders
50 Cal Bike
100 Double Unders
75 Cal Bike"Semi Circle"

Run Version
1,200 Meter Run
100 Double Unders
800 Meter Run
100 Double Unders
1,200 Meter Run

Chose one, post time and which on or mixed.
24:34 did Bike and rowing.... lots of Cardio!!!

01/12/2021-Tues
WU: 2 Rounds 250 Row
10 Good-mornings
10 Air-squats
10 Ring-Rows

Gymnastics Conditioning
10 Rounds:
3 Ring Muscle-Ups / did Ring MU progression on low rings
6 Strict Handstand Pushups / DB Press
12:00 Time Cap / got 9 rounds

WOD:
AMRAP 15:
12 Box Jump Overs,
12 Deadlifts
9 Bar-Facing Burpees,
9 Hang Power Cleans
6 Bar Muscle-Ups,
6 Push Jerks
Barbell – 155/105 - 75lb for me
Box – 24″/20″
Got 3 solid rounds in........
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Old 01-14-2021, 04:05 PM   #13845
Tim Babcock
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Re: Over 50 Crossfitters Sign In

You too Patrick. Let it be full of health and happiness.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 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

8 sets of:
Goblet Squats x 3 reps 60# DB + 20# Vest
30 seconds rest
KB Press x 3 reps four sets w/35 and four w44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:57

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups
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Old 01-14-2021, 05:59 PM   #13846
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick, What Tim said! Great work!!

1.62 mi dog walk
1.84 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Deadlifts @ 245 lbs
5 Deadlifts @ 280 lbs
13 Deadlifts @ 320 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
8 Deadlifts @ 185 lbs
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Old 01-15-2021, 05:56 PM   #13847
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.52 mi dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 85 lbs
5 Shoulder Press @ 95 lbs
10 Shoulder Press @ 110 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

I FELT my lower right back on the last few reps with the 110 lbs!!
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Old 01-18-2021, 08:35 AM   #13848
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Watch that back Bill!

Saturday 1/16/21
Bouldered at Rock Mill with Kent.

Today 1/18/21
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 205#
One Armed DB Bench Press 60#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
5 ROUNDS:
Sprint :20 / Rest 1:40
50 calories

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups
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Old 01-18-2021, 06:56 PM   #13849
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Yeah Tim, I pulled my lower right back muscle in 1990 and occasionally, it lets me know my back is still weak there!

1.86 Mi Dog Walk
50 Burpees (Yay! Burpees!)
1.52 mi Dog walk
10 Scap Pulls
10 Pull ups
5 Chin Ups
Deadlift : 1-1-1-1-1-1-1 :
10 Deadlifts @ 135 lbs
5 Deadlifts @ 185 lbs
3 Deadlifts @ 225 lbs
1 Deadlift @ 245 lbs
1 Deadlift @ 295 lbs
1 Deadlift @ 315 lbs
1 Deadlift @ 335 lbs
1 Deadlift @ 355 lbs

I tried 365 & 360 to no avail. I am glad 355# felt pretty good.
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Old 01-19-2021, 04:07 PM   #13850
Tim Babcock
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Re: Over 50 Crossfitters Sign In

I'm hoping the reverse hyper I've been using lately will give my back some resiliency. So far so good.

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# (1 each w/70#)

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
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