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Old 07-27-2018, 08:38 AM   #12961
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff. Good session. I climbed 3 blues, 1 orange, and 1 white.

Today...
Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#

A.
Four sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 62#
Rest 45 seconds
KB Floor Press x 10 reps 35, 44, 53, 53#
Rest 45 seconds
Broad Jump x 5 reps
Rest 45 seconds
Ring Row x 8 reps each arm
Rest 45 seconds
B.
Five sets of:
Dumbbell Push Press x 10 reps 2 25# DBs
Ball Slams x 10 reps
Rest 60 seconds

Elbow VooDoo Flossing
Yoga poses
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Old 07-27-2018, 05:03 PM   #12962
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

At Base Globo:
WU:

500 m row
.11111111 mi walk
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)

WOD:
5 RFT:
5 Single Arm DB Hang Snatches, Left Arm, 15#
5 Single Arm DB Hang Snatches, Right Arm, 15#
5 DB Thrusters, 15#
200 m run

9:02

This was the only weight I could move without hurting myself! I had to keep moving. At least my form was good.

Press practice

Evening:
1.14 mi dog walk with a twenty pound ruck.
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Old 07-28-2018, 11:12 PM   #12963
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Good work fellas. Hat's off for Bill's 15kilometer run!
Tue 24 July
Dip L-sit holds:
Count to 15 x 10sets
Different balance and mobility work.

Thu 26 July
Rubber band mobility/warmup

Floor press -> pullups (underhand grip)
20/6kg Db's - 10/black rubberband
20/12kg Db's - 15/black rubberband
15/24kg Kb's - 10reps
12/32kg Kb's - 4/16kg xtraweight
10/32kg - 4/8kg
20/12kg db's - 6reps
Bicykling some 6-7kilometers (ca4miles)

Sat 28 July:

AirBike - 5min
Landmine one arm snatch:
5,5,5,5reps
Ez bar curls:
12/20kg x2
Some strech and mob.
Trap-bar walk:
60kg - 25m (ca80ft)
Ca 5meters (17ft)
100kg (220#) -
100kg
140kg (308#)
140kg
160kg -1rep
170kg (375#) ca15sec walk. I tried to walk30seconds but the grip was too sweaty to hold. Felt heavy..
C2row:
30min - 6569m
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Old 07-29-2018, 08:18 AM   #12964
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Climbed at Hinckley with Rick and Kenny. 21 laps

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 rep
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 Banded Leg Curls x 20 reps
Station 2 Ab-Wheel Roll-Outs x 10 reps
Station 3 Elevated Ring Push Ups x 10 reps
Station 4 Bat Wings (Dan John) x 6 reps 35# KBs
B.
Complete as many rounds and reps as possible in 15 minutes of:
0.25 mile Air-Dyne
12 Kettlebell Snatches (6 each side) 35#
18 Alternating Reverse Lunges with Dumbbells 2 25# DBs
5 rounds even

1 strict ring muscle up
20 Flexbar Wrist Extensions
Yoga poses
5 rounds
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Old 07-30-2018, 04:41 PM   #12965
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff guys! Awesome DL carry, Jan!

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
10 Pullups
10 Burpees (Yay!! Burpees!!)

WOD:
Fight Gone Bad
3 rounds:
1min for reps
14# Walk ball
75# SDLHP
20" Box jumps
75# Push Press
Row for calories

197

This was down about 30 odd reps from my last attempt, but I forgot to do the PPs in the 1st round and tried to make it up in the second. this messed me up! But my WBs were more than my last attempts. Also, I got more calories during the rows!

Evening:
.53 mi dog walk with a twenty pound ruck
4 Chin ups with my twenty pound ruck
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Old 07-31-2018, 05:55 PM   #12966
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Pullups
10 Burpees (Yay! Burpees!!)
Burgner warm-up

WOD:
150 SUs
5 45# Snatches
150 SUs
4 65# Snatches
150 SUs
3 75# Snatches
150 SUs
2 95# Snatches
150 SUs
1 105# Snatch

12:54

Evening:
1.14 mi dog walk with a twenty pound ruck
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Old 08-01-2018, 08:37 AM   #12967
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Warm Up
4 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
Added 10 reps of mini band knee pull for each leg

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 Romanian Deadlift x 8 reps 145#
Station 2 Single-Arm Kettlebell Row x 8 reps each 53#
Station 3 Side Plank x 45 seconds each side
Station 4 - Javelin Press x 5 reps each arm 31#
B.
For time:
1 mile Air-Dyne
60 Kettlebell Swings 53#
30 Burpees
9:56

Yoga Poses
3 sets of 20 DB wrist extensions 10#
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Old 08-01-2018, 04:18 PM   #12968
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff Tim!

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50+ SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
5 24 in step ups on left leg
10 Pullups
5 20 in step ups on right leg
10 Burpees (Yay!! Burpees!!)

WOD:
Split jerks 3-3-3-3-3-3-3
45#-65#-75#-95#-115#-135#-135#

Felt my shoulder on the last 2 sets!

Evening:
1.14 mi dog walk with a twenty pound ruck
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Old 08-02-2018, 09:14 PM   #12969
Jan Hedman
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Re: Over 50 Crossfitters Sign In

This summer has been so amazing with the heat and sun...last couple of weeks over +30c every day (ca90F) the gym has not aircirculation or ac for these. Humidity is high and has been so sweaty, especially at work.
I love it, but to work out, huh... Skipped few days from gym because of the heat.
Should change i near days for our normal, and soon we miss the heat
Some of you are probably used to temperatures like this...

Thu 2 Aug:

Some overall warmup.
EMOM:
15sec L-sit Dip holds
1L-sit pullup
10minutes
C2row:
30min - 6410m
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Old 08-03-2018, 07:40 AM   #12970
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill.

Today:
Agile 8
Foam roll your IT band
Foam roll your adductors
Glute/piriformis myofacsial release with a tennis ball
Rollovers into "V" sits
Fire hydrant circles
Mountain climbers
Groiners
Static hip flexor stretch

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

Four Sets of:
2 TGUs each arm 35, 44, 53, 53#
60 seconds
10 Single-Arm KB Floor Presses 35, 44, 53, 53#
60 seconds
6 Ring Rows
60 seconds

I'm fighting a bit of a cold so I didn't do a met-con. I didn't want to dig the hole too deep. I will take a walk later.

Jan-Sounds like summers in Ohio. I imagine you get your share of brutal winter weather too.
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