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Old 05-13-2021, 03:58 PM   #13971
Tim Babcock
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Location: New London  Ohio
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Re: Over 50 Crossfitters Sign In

Looks like you've been busy Bill! Good work!

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20#
2. 3 finger (RPTC): 5 sets of 3-6-9
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
10 sets of 10 band pull aparts
Deep Squat Holds
balance training

Today 5/13/21
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

3 sets of:
Trapbar Deadlift 205# x 8 reps
60 seconds
KB Press 35# x 8 reps
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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Old 05-14-2021, 06:11 PM   #13972
Bill Hoogsteden
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Location: Dayton  OH
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Re: Over 50 Crossfitters Sign In

Thanks Tim! I needed to keep busy to keep centered! Great WODs!!

1.11 mi dog walk
2.24 mi dog walk
2.92 mi dog walk (had to help an elderly neighbor along the way!)
50 Burpees (Yay! Burpees!)
129 Push Ups (43, 43, 43)
10 Scap Pulls
10 Pull ups
7 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 45 lbs
5 Shoulder Press @ 55 lbs
5 Shoulder Press @ 65 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
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Old Yesterday, 12:10 PM   #13973
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Saturday
5/15/21
Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasn’t in the cards.

Today
5/16/21
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Bulgarian split squats x 5 each leg (Supported) DB 40#
60 seconds
Barbell Floor Press x 5 reps 115, 115, 135, 135, 135#
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24 kg)
5 rounds + 7 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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