CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 12-18-2019, 05:02 PM   #13421
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,571
Re: Over 50 Crossfitters Sign In

WU:
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap pulls
10 Pull ups (6 & 4 reps)
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 20" Box Jumps
10 TRX Face Pulls

WOD:
Deadlift : 5-3-3-1-1-1
10 Deadlifts @ 135 lbs
5 Deadlifts @ 155 lbs
3 Deadlifts @ 225 lbs
3 Deadlifts @ 275 lbs
1 Deadlift @ 315 lbs
1 Deadlift @ 320 lbs
1 Deadlift @ 325 lbs

Evening:
1.14 mi dog walk
10 1.5 Pood KBS

5 Bench Press @ 125 lbs
5 Bench Press @ 145 lbs
10 Bench Press @ 165 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
__________________
Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 12-19-2019, 04:30 PM   #13422
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,938
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#
10 pronators

Quick and the Dead
10 kettlebell Snatches R 0-1 35#
10 kettlebell Snatches L 1-2 35#
Rest 2-3
3 ring dips 3-4
3 ring dips 4-5
Rest 5-6
5 times through

Deep squat holds and hero pose worked in.
__________________
53/5'11"/165
  Reply With Quote
Old 12-19-2019, 06:40 PM   #13423
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,571
Re: Over 50 Crossfitters Sign In

Great stuff Tim!

WU:
400 m run
10 Single Leg jumps on each leg
10 Penguin jumps
50+ SUs
DU Attempts (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap pulls
10 Pull ups (6 & 4 reps)
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
Karen:
150 Wallball shots, 14# WB @ 10 feet

6:39

14# is the heaviest WB we have at the box. This was almost 3 min faster than my previous attempt back in August of 16.

Evening:
1.14 mi dog walk
__________________
Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 12-22-2019, 05:42 PM   #13424
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,571
Re: Over 50 Crossfitters Sign In

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
5 Deadlifts @ 190 lbs
5 Deadlifts @ 220 lbs
10 Deadlifts @ 245 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
10 Deadlifts @ 145 lbs
__________________
Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 12-23-2019, 07:29 PM   #13425
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,571
Re: Over 50 Crossfitters Sign In

1.32 Dog Walk
1.14 Dog Walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS

5 Shoulder Press @ 75 lbs
5 Shoulder Press @ 85 lbs
10 Shoulder Press @ 100 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
__________________
Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 12-24-2019, 10:03 AM   #13426
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,938
Re: Over 50 Crossfitters Sign In

Keep kicking butt Bill!

Friday morning (12/20/19) is was sitting on my bed getting ready for school. I sneezed and my back felt like someone shoved a knife into it. I hobbled through the day. Saturday I went bouldering and very carefully tried to loosen up my back. It felt okay and I had an ok session. Saturday night I couldn't sleep much and every time I moved it felt like the knife was back. Sunday I stayed home and did some exercises I found online. It felt better Sunday night. Monday morning I got into the chiropractor. He did an assessment and took x-rays. Spacing was decent on discs except for the bottom one. He also said I have some degeneration in my right hip. It has been hurting off and on for the last few years. Later, Lisa and I went shopping and went to the Cavs game. My back felt was feeling better. Today I got a workout in.

Warmed up by completing some back exercises.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25# DB (limited ROM)
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 4 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
Reverse Wrist Curl
3 rounds

2-3-5-2-3-5-2-3
KB Deadlift 53, 70, 70# (limited ROM)
Neutral Grip Pull Up 0, 10, 20#
KB Floor Press 53, 62, 62#

Rogue Echo Bike
For Time:
10 calories :37
20 calories 2:47
30 calories 5:50
20 calories 8:17
10 calories 9:54
Rest 1 minute between efforts.

Shin box progressions
30/30 hang from rings for 5 minutes.

My back is feeling better. Hopefully it will continue to do so.

Merry Christmas and Happy Holidays everyone!
__________________
53/5'11"/165
  Reply With Quote
Old 12-24-2019, 11:18 AM   #13427
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,571
Re: Over 50 Crossfitters Sign In

Whoa Tim! Hope your back feels better! Nice job on that WOD.

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
3 Back Squats @ 190 lbs
3 Back Squats @ 220 lbs
12 Back Squats @ 245 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs
10 Back Squats @ 135 lbs

Merry Christmas everyone!
__________________
Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 12-25-2019, 10:21 AM   #13428
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,571
Re: Over 50 Crossfitters Sign In

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
12 Bench Press @ 175 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
__________________
Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Old 12-26-2019, 08:28 AM   #13429
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,938
Re: Over 50 Crossfitters Sign In

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

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Hero Pose. Did one HSPU to complete workout.
Back is feeling much better. I lowered the weight on the swings.
__________________
53/5'11"/165
  Reply With Quote
Old 12-26-2019, 05:34 PM   #13430
Bill Hoogsteden
Member Bill Hoogsteden is offline
 
Bill Hoogsteden's Avatar
 
Profile:
Join Date: Jan 2010
Location: Dayton  OH
Posts: 1,571
Re: Over 50 Crossfitters Sign In

Nice work Tim!! Glad your back is feeling better!!

1.14 mi dog walk
33 Burpees (Yay! Burpees!!)
4 Pull Ups
10 1.5 Pood KBS
3 Deadlifts @ 205 lbs
3 Deadlifts @ 235 lbs
10 Deadlifts @ 260 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
__________________
Bill Hoogsteden (M/62/6'0"/227!) (http://crossfitwrightpatt.com/)
"Illegitimi non carborundum!"
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Sign this guy up for CF John Tuitele Equipment 5 05-27-2014 06:16 PM
Roadside Sign ideas Jennie Yundt Running a CrossFit Facility 8 07-06-2008 04:00 PM
AF Equipment Newsletter Sign-up Jon Gilson Equipment 0 04-27-2007 11:36 AM
Is this a sign of supercompensation? Stephen Kichuk Fitness 4 02-01-2007 06:24 PM
CrossFit Ann Arbor's New Sign Douglas Chapman Running a CrossFit Facility 6 11-26-2006 04:22 PM


All times are GMT -7. The time now is 01:00 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.