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Old 12-02-2019, 05:50 PM   #13401
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work on the TGUs & KB complexes, Tim!

WU:
.25 mi run
10 Alternating Single Leg Jumps
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 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
Overhead Squat : 3-3-3-3-3 :
45 lbs (10), 95 lbs (3), 115 lbs (3), 125 lbs (3), 135 lbs (3), and 145 lbs (3)

Evening:
1.14 mi Dog walk
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Old 12-03-2019, 04:26 PM   #13402
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

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 2 ring muscle ups
3. 5 DB Goblet Squats 40#
4. 8 calories on Echo Bike
5. 5 Ab Wheel Roll Outs
6 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.

I think the workout log is working better! I'm having no issues.
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Old 12-03-2019, 05:45 PM   #13403
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, I think you are right! BTW, nice job on that EMOM!

1.14 mi dog walk

4 Pull Ups

10 1.5 Pood KBS

5 Back Squats @ 195 lbs
3 Back Squats @ 225 lbs
10 Back Squats @ 250 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
10 Back Squats @ 130 lbs
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Old 12-04-2019, 06:29 PM   #13404
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

400 m run
10 Alternating Single Leg Jumps
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 24" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
15:00 AMRAP:
5 Strict Toes-to-bars
10 GHD Sit-ups
15 Hip Extensions

6 rounds + 5 Strict Toes-to-bars + 10 GHD Sit-ups + Hip Extension, 196 reps

Evening:
5 Bench Press, 140 lbs
3 Bench Press, 160 lbs
10 Bench Press, 180 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
10 Bench Press, 95 lbs
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Old 12-05-2019, 04:30 PM   #13405
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 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
3 rounds

2 Turkish Get Ups 53, 62, 70, 70, 70#
Trapbar Deadlift x 1 205, 225, 245, 265, 275# (failed at 275)
5 rounds

21 Kettlebell Swings
7 Strict Pull-Ups
20 Calories on Echo Bike
3 rounds
11:48

Shin box progressions
30/30 hang from rings for 5 minutes.

Good job on the back squats and bench presses, Bill! 10 reps @ 250# is very legit.
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Old 12-05-2019, 07:56 PM   #13406
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim! I felt each one of these! Great job on the trap bar DLs & TGUs!

1.17 dogwalk to a park where they set up a CrossFit rig!! (WOW!)

33 Burpees (Yay! Burpees!!)

5 Deadlifts @ 210 lbs
3 Deadlifts @ 240 lbs
10 Deadlifts @ 265 lbs (Used my 100# Atlas Bumpers!!)
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 137.5 lbs
10 Deadlifts @ 140 lbs
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Old Today, 03:00 PM   #13407
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.14 mi dog walk

5 Pull ups

10 1.5 Pood KBS

5 Shoulder Press @ 80 lbs
3 Shoulder Press @ 95 lbs
10 Shoulder Press @ 105 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
10 Shoulder Press @ 55 lbs
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Old Today, 03:12 PM   #13408
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff and Kent.

Today 12/8/19
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 Turkish Get Ups 70#
2 Sumo Deadlifts 185, 205, 205, 205, 205#
5 rounds

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
7 bursts today

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.
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