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Old 04-24-2021, 05:49 PM   #13951
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Awesome stuff Tim!!

4.37 mi dog walk (Did some bushwacking!)
50 Burpees! (Yay! Burpees!!)
65 Pushups
10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS
1 Pull up
5 Deadlifts @ 220 lbs
1 Pull up
5 Deadlifts @ 255 lbs
1 Pull up
12 Deadlifts @ 290 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
8 Deadlifts @ 170 lbs
1 Pull up
1.37 mi Dog walks
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Old 04-25-2021, 07:06 AM   #13952
Tim Babcock
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Re: Over 50 Crossfitters Sign In

I love bushwhacking! In climbing, we often find ourselves bushwhacking to find climbing areas.

Yesterday
4/24/21
Bouldered at Rock Mill with Kent. Really good day. 4 blues, 2 oranges, and 2 whites. One of the whites was pretty easy. The other one was small crimps and beta intensive footwork. My strengths.

Today
4/25/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Front Squat x4 95#
30 seconds
Dips x 4
30 seconds
TRX Rows x 4 +50# sandbag
30 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:50

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#
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Old 04-26-2021, 05:05 PM   #13953
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Yeah! Bushwacking is fun, though my wife made sure we did not do ANY climbing! HA!!

At Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 113 feet
10 leg Swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
86 Pushups (40, 20, 10, 10,5)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
50 Burpees (Yay! Burpees!!)

5 Shoulder Press @ 70 lbs
5 Shoulder Press @ 80 lbs
10 Shoulder Press @ 95 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

Evening:
3.04 mi Dog walk
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Old 04-27-2021, 02:55 PM   #13954
Tim Babcock
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Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Finished up with a few cartwheels in the yard. Nice day!
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Old 04-27-2021, 05:52 PM   #13955
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Cartwheels! I love it!! Great work!!

At Base Globo:

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 110 feet
10 leg Swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
DU Attempts (Got 10)
86 Pushups (65, 21)
10 Scap Pulls
10 Pull Ups
6 Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
5 rounds of:
3 Power Cleans, 135 lbs
Shuttle Sprint, 60 yds

7:16

This was a LOT less than Rx. But, I felt the cleans went easy and felt good.

Evening:

2.89 mi Dog Walk

10 Scap Pulls
10 Pull ups
5 Close grip Chin Ups
10 1.5 Pood KBS

3 Back Squats @ 195 lbs
3 Back Squats @ 200 lbs
3 Back Squats @ 230 lbs
10 Back Squats @ 260 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
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Old 04-28-2021, 05:05 PM   #13956
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

1.85 mi Dog Walk

10 Scap Pulls
10 Pull ups
7 Close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 135 lbs
3 Bench Press @ 155 lbs
10 Bench Press @ 170 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

1.5 mi Dog Walk
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Old 04-29-2021, 03:30 PM   #13957
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Good work Bill! Keep hammering...

Yesterday
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

Worked in:
3 sets of 10 ab wheel roll outs
3 sets of 20 bird dogs
3 sets of 30 second side plank hold each side
Deep Squat Holds
balance training

Today 4/29/21
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40#
Neutral Grip Pull ups x 5 reps 0, 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
2 rounds

8 sets of:
Trapbar Deadlift 225# x 3 reps
30-60 seconds
KB Press 35-45# x 3 reps
30-60 seconds
Neutral Grip Pull Ups x 3 reps +20#
30-60 seconds

Rogue Echo Bike
10 calories :35
20 calories 2:45
30 calories 5:47
20 calories 8:10
10 calories 9:41
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
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Old 04-29-2021, 05:45 PM   #13958
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

You do the same, Tim!!

1.86 mi Dog Walk

3.24 mi Dog Walk (covered over 100 miles this month!)
10 Scap Pulls
11 Pull ups
6 Close grip Chin Ups
10 1.5 Pood KBS
3 Deadlifts @ 235 lbs
3 Deadlifts @ 270 lbs
6 Deadlifts @ 305 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
8 Deadlifts @ 170 lbs
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Old 04-30-2021, 04:54 PM   #13959
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

3.35 mi Dog Walk

10 Scap Pulls
11 Pull ups
6 Close grip Chin Ups
10 1.5 Pood KBS

3 Shoulder Press @ 75 lbs
3 Shoulder Press @ 90 lbs
11 Shoulder Press @ 100 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 05-02-2021, 06:57 AM   #13960
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-Great job with the walking. Movement and meditation built into one activity.

Friday
4/30/21
Bouldered at Rock Mill with Kent and Ryan. No new set problems. Got an additional blue and white problem.

Today
5/2/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 60# DB
30 seconds
KB Bench Press 53s x 8
30 seconds
TRX Rows x 8
30 seconds

Rogue Echo Bike x 15 calories
Farmerís Walk around perimeter of backyard 200í 2-53# KBs
4 rounds
10:10

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#
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