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Old 01-03-2020, 05:56 PM   #13441
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 (Got 10)
10 Leg Swings on each leg in both directions
10 Air Squats
10 push ups
10 Scap pulls
5 Chin ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls

WOD:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Strict Pull-up, 59 reps
Push-up, 110 reps
Air Squat, 165 reps

334 reps

63 reps more than my last attempt on April 29th. And more than twice as many as I did on my 1st attempt last year!!

Evening:
1.14 mi dog walk
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Old 01-05-2020, 09:09 AM   #13442
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Great PR Bill!

Yesterday
Bouldered with Jeff and Kent at Rock Mill.

Today 1/5/20
WARM UPS
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
4 dips 3-4
4 dips 4-5
Rest 5-6
3 times through

Rogue Echo Bike
20 Calories on the 3 minutes.
5 rounds
That was hard.
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Old 01-06-2020, 05:39 PM   #13443
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim! Great work on that "Quick and Dead" And the EMOM Echo Bike!

At Base Globo:
WU:

.555555556 mi run
1 min on JacobsLadder, 119 feet climbed
10 Single Leg jumps on each leg
10 Penguin Clap 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
10 Alternating leg 20" step ups
33 Burpees! (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
Annie (Scaled)
150 SUs, 50 sit-ups
120 SUs, 40 sit-ups
90 SUs, 30 sit-ups
60 SUs, 20 sit-ups
30 SUs, 10 sit-ups

9:46

23 seconds slower than my last attempt at this on 27 Nov 2017.

Evening:
1.14 mi Dog walk
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Old 01-07-2020, 04:03 PM   #13444
Tim Babcock
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Re: Over 50 Crossfitters Sign In

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

10 Turkish Get Ups @ 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
4 times through
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Old 01-07-2020, 06:37 PM   #13445
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work Tim!

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
5 Back Squats @ 110 lbs
5 Back Squats @ 130 lbs
5 Back Squats @ 165 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
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Old 01-08-2020, 06:57 PM   #13446
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
500 m row
10 Penguin Clap 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 Chin Ups
10 Alternating leg 20" step ups
33 Burpees! (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
2 rounds:
800 m run
10 CTB Pullups

14:07

Felt my right hip and hamstring so discretion was the better part of valor.

Evening:
1.14 mi dog walk
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Old 01-09-2020, 06:02 PM   #13447
Tim Babcock
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Re: Over 50 Crossfitters Sign In

WARM UPS
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 5 reps 155#
30 seconds rest
KB Floor Press x 5
30 seconds rest
Sloper Campus Lap x 2 laps
30 seconds rest
5 rounds

Rogue Echo Bike
Reverse Tabata Protocol
(10s Work + 20s Rest) x 8 Reps
30 calories

I think I need to learn "discretion is the better part of valor." Good work Bill!
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Old 01-09-2020, 06:09 PM   #13448
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.19 Dog walk
33 Burpees (Yay! Burpees!!)
5 Pull ups
10 1.5 Pood KBS
5 Bench Press @ 80 lbs
5 Bench Press @ 100 lbs
5 Bench Press @ 115 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
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Old 01-10-2020, 06:24 PM   #13449
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.14 mi Dog walk
33 Burpees (Yay! Burpees!!)
3 Pull Ups
10 1.5 Pood KBS
5 Deadlifts @ 115 lbs
5 Deadlifts @ 145 lbs
5 Deadlifts @ 175 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
8 Deadlifts @ 145 lbs
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Old 01-12-2020, 09:06 AM   #13450
Tim Babcock
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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 Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

I tested my one-arm kb press with 53#. I was easily able to press my right arm and for the first time since I experienced nerve damage in my neck/shoulder area in 2015 I was able to press it with my left arm.

Rogue Echo Bike
For Time:
10 calories :35
20 calories 2:44
30 calories 5:58
20 calories 8:19
10 calories 9:55
Rest 1 minute between efforts.
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