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Old 09-30-2019, 05:26 PM   #13351
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff Tim!

26 Sept:
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 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 18" Step Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
20:00 AMRAP:
15 Push Jerks, 95 lbs
15 Box Jumps, 18 in
15 Back Extensions

4 rounds + 6 Push Jerks, 186 reps

The push jerks were the bottle neck on this one!

Evening:
1.14 mi dogwalk

I had to bury a 3rd brother-in-law this weekend. Fifty-five is too young...

30 Sept:
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 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 18" Step Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
Split Jerk : 1-1-1-1-1-1-1 :
45 lbs (10), 65 lbs (5), 75 lbs (3), 95 lbs (3), 105 lbs (1), 115 lbs (1), 125 lbs (1), 135 lbs (1), 145 lbs (1), 155 lbs (1), and 165 lbs (1)

I was feeling the lifts early on. But I felt good as the weights got heavier. I hadn't been able to lift 165 for a long while!!

Evening:
1.14 mi Dogwalk with a 25# Ruck.
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Old 10-01-2019, 04:56 PM   #13352
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Ring Pull Ups (4,2,2,1,1)
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
Run, 1600 m
9 Thrusters, 115 lbs
Run, 800 m
15 Thrusters, 115 lbs
Run, 400 m
21 Thrusters, 115 lbs

33:04

This was a slog with increasing Heavy lifting! The 1600m took me almost 13 min, then 8 for the 800m, and 4 for the 400m. I ended up doing the last round of thrusters in subsets of 3! this was tough!!

Evening:
1.14 mi dog walk with 25# Ruck.
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Old 10-02-2019, 05:13 PM   #13353
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
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 Alternating 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
10 10# Plate Face Pulls

WOD:
3 rounds of:
max rep Pull-ups; 7, 8, and 9
max rep Bench Press, 135 lbs; 11, 12, and 11
max rep Air Squats, 1 min; 42, 53, and 57

210 reps

This was an interesting WOD. The PUs were tough. The bench went well, despite my being worried about my shoulder. It felt good! The squats got easier with each round!

Evening:
1.14 mi Dogwalk with 25# ruck.
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Old 10-05-2019, 07:37 AM   #13354
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Keep up the good work Bill!
It continues to be difficult to post.

10/5/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Banded Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 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 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Ring Dips x 5 reps
30 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
30 seconds rest
Up Down Plank x 12 reps
30 seconds rest

B.
Rogue Echo Bike x 20 calories
Kettlebell Swings x 20 reps 53#
Push ups x 20 reps
5 rounds
21:31


Shin box progressions

Finally cool in the Shed.
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Old 10-07-2019, 04:33 PM   #13355
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday 10/6/19
Bouldered at Rock Mill with Jeff and Beth. Fun.

Today 10/7/19
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

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
One-armed Floor Press 53, 62, 70#
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 20 calories
Trapbar Deadlift x 1 225#
5 rounds
13:46
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Old 10-07-2019, 05:56 PM   #13356
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice WODs Tim! I feel your pain about posting!
WU:
1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
5 20" Box Jumps

WOD:
Deadlift : 10-8-6-4-2
10 Deadlifts @ 135 lbs
8 Deadlifts @ 205 lbs
6 Deadlifts @ 225 lbs
4 Deadlifts @ 275 lbs
2 Deadlifts @ 315 lbs

I tried to focus on form and being tight due to feeling it in my lower right back last week. (My old 1990 injury!) The 315's felt good.

Evening:
1.14 mi dog walk with 25# ruck.
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Old 10-08-2019, 04:40 PM   #13357
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
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
50 Medicine Ball Cleans, 14 lbs
5 Push Jerks, 135 lbs

6:44

Evening:
1.28 mi dog walk with a 25# Ruck

10 1.5 Pood KBS
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Old 10-09-2019, 05:00 PM   #13358
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*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
1 Muscle up + 4 ring dips on top
30 seconds rest
Neutral Grip Inverted Rows x 5 reps w/20#
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
15 Swing + 10 breaths while holding L-sit + 15 Cals (24kg, Echo Bike)
5 rounds
13:25

Shin box progressions

Another 1.5 mile walk after dinner. Beautiful evening.
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Old 10-09-2019, 05:31 PM   #13359
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Good work Tim! Enjoy those beautiful evenings!!
At Base Globo:
WU:

10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WU:

5K Row

23:49

I tried keeping a 2:30+/500m pace. Got this done 54 secs faster than my last attempt on 10 Jul! It is the fastest time I had gotten this year!!

Evening:
.4 mi dog walk around church before a pet blessing.

then

1.14 mi mi Dog walk with a 25# Ruck.
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Old 10-13-2019, 02:51 PM   #13360
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Spent the weekend at the New with the wife and friends. Pretty rainy on Saturday. So we saw some touristy sites and ate an early dinner. We did manage a 3 mile hike to Long Point. Beautiful! Later. we did an Escape Room which turned out to be quite fun. We even solved it!
Today we climbed for a few hours and headed out. I did two trad routes which I haven't done in years. Super fun!

After a 5.5 hour drive home I got a little work done in the Shed.
10 kettlebell swings 35, 44, 53, 62, 70#
10 push ups
5 rounds

1 Trapbar Deadlift @ 225#
10 push ups
5 rounds

I also squeezed in 3 sets of:
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
20 Flexbar Wrist Extensions

I plan on a 1.5 mile walk later.

Bill, I hope you're enjoying the nice weather as much as I am.
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