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Old 05-30-2019, 05:56 PM   #13321
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, Nice work on the DLs & Echo Bike

WU:
.5 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 15!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets)
10 12" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 10# Gopher Strenght Face Pulls

WOD:
Overhead Squat : 5-3-3-1-1-1 :
45 lbs (10), 65 lbs (5), 75 lbs (3), 95 lbs (3), 115 lbs (1), 135 lbs (1), and 145 lbs (1)

I tried 150#, but couldn't jerk it up. I could feel my shoulder and back as it got heavier!

Evening:
2.64 mi dog walk
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Old 06-02-2019, 08:07 AM   #13322
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff and Beth.

Today 6/2/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 20#
10 pronators
3 rounds

5 sets of:
Goblet Squat x 5 reps 62, 62, 70, 70, 70#
45 seconds rest
Banded Overhead Press x 5 reps 50# -wobbly!
45 seconds rest
Inverted Neutral Grip Row x 5 reps 10, 20, 20, 20, 20#
45 seconds rest

Rogue Echo Bike
10 X (60s work + 60s rest) @ 67 rpm
158 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Banded Hip Stretch/Deep Squat Hold
5 rounds

Thanks Bill. Nice job on the OHS. That's a very demanding lift. It used to be a really good lift for me until experienced some nerve damage in my neck and shoulder. I don't think the OHS caused it but I haven't done it since.
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Old 06-03-2019, 01:24 PM   #13323
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
20 Kettlebell Swings 35, 44, 53, 62, 70#
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Rock Prodigy Forge Sloper Hold 3 sets of 3-6-9 -10#

Worked in 10 sets of 10 push ups
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Old 06-03-2019, 05:12 PM   #13324
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great Work Tim!!

WU:
1.06 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 11!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets with 10 Scap Pulls between)
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 10# Gopher Strength Face Pulls

WOD:
3 rounds of:
5 Towel Pull-ups
20 Feet Elevated Push-ups, 20 in

5:04

This was tougher than I thought. My shoulders were feeling it.

Evening:
1.3 mi Dogwalk
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Old 06-04-2019, 11:10 AM   #13325
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Nice work Gents!!

6.03.2019
WU- Run 400m then 2 Sets
30sec Squat hold
50 ft banded side steps
10 banded good morning

Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 77%
On the 2:00... 1 Rep @ 87%
On the 4:00... 3 Reps @ 80%
On the 6:00... 1 Rep @ 90%
On the 8:00... 3 Reps @ 83%
On the 10:00... 1 Rep @ 93%
up to 175lb

Front Rack Lunges
2 Sets of 12 @ 49%
Percentage based off our 1RM Front Squat.
65lb

WOD:
Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Toes to Bar
2 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Did low bar MU........ about 6ft.
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Old 06-04-2019, 05:02 PM   #13326
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work on the Back Squats and that complex.


At Base Globo:
WU:

.2222222 mi walk
500 m row
1 min on JacobsLadder, 120 Flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 11!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets with 10 Scap Pulls between)
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 10# KB Face Pulls

WOD:
5k Run

40:26

16 seconds slower than my last attempt. I got to the halfway point in 19 min. Unfortunately, my knee was hurt and I had to slow to a walk for a few seconds. But, at least my knee felt good afterwards.

Evening:
1.14 mi dog walk
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Old 06-05-2019, 06:27 AM   #13327
Tim Babcock
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Re: Over 50 Crossfitters Sign In

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 35#
10 pronators

20 minute EMOM
Kettlebell Deadlift x 12 reps 88#
Banded Overhead Press x 6 reps 50#
Double Kettlebell Front Squat x 6 reps 2 35# KBs
Strict Supinated Pull Ups x 6 reps
Ab Wheel Roll Outs x 10 reps
4 times through

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories
3 sets of 20 Double Unders
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Old 06-05-2019, 09:05 AM   #13328
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Bill- 5K run Nice... its been awhile for me,
Tim- Looks like you are having "fun" on the Echo Bike!

6.04.2019 Tuesday
2 Rounds
250M Row
10 Air Squats
12 1 leg deadlift w/KB . 35lb

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
... Followed by:
"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean
got to 145lb

WOD:
"Power Ranger"
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 1 Lap Run
Rx - 155/105
10:26 went lite only 75lb
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Old 06-05-2019, 04:57 PM   #13329
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work Guys!!

WU:
1.06 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 11!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets with 10 Scap Pulls between)
10 16" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls
10 10# Gopher Strength Face Pulls

WOD:
21 Cleans, 95 lbs
15 Push Presses, 95 lbs
15 Cleans, 95 lbs
12 Push Presses, 95 lbs
9 Cleans, 95 lbs
9 Push Presses, 95 lbs

13:11

This was tough. I tried to keep the cleans in subsets of 2 to 3 and the PPs in subsets of 4-5 ish. I also tried to work on form.

Evening:
1.14 mi dog walk
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Old 06-06-2019, 02:39 PM   #13330
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

FORM is always Good Bill!! Keep at it.

6.05.2019 Wednesday
WU: 2 Rounds
50 SU
10 Push-ups
10 PVC pass thrus
10 PVC OVH Squats

Overhead Squat
5 Sets:
1 Tempo Overhead Squat*
1 Overhead Squat
*Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand
65-95lb

Snatch Balance
5 Sets of 2
75-105lb

WOD:
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24"/20")
Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24"/20")
Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24"/20")
7rounds +3..... 65. 75, 85lb . I think 3Min rest would have been better
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