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Old 08-14-2019, 05:03 PM   #13321
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Tim, too bad we lost all those workouts! Nice job on today's WOD!

9 Aug:
WU:

400m walk
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
5 rounds of:
Row, 500 m
15 Dumbbell Bench Press, 110 lbs (2 55#)

18 mins 28 secs

Evening:
1.14 mi dogwalk

12 Aug:
WU:

400m run
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
10 rounds, 30 secs per station:
Burpee | 8, 8, 6, 6, 7, 7, 7, 6, 6, and 7
Rest 30 secs
Dumbbell Thruster, 45 lbs | 10, 11, 10, 9, 7, 0, 6, 6, 7, and 8
Rest 30 secs

142 reps

Evening:
1.14 mi dog walk

14 Aug:
(At Base Globo)
WU:

.222222 walk
.333333 run
1 Min on JacobsLadder, 122 Flights
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
10 Scap Pulls
10 Pull ups
10 18" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls


WOD:
Shoulder Press:
45 lbs (1), 95 lbs (1), 95 lbs (1), 115 lbs (1), 135 lbs (1), 135 lbs (0), 115 lbs (1), 125 lbs (1)
Push Press:
95 lbs (3), 95 lbs (3), 115 lbs (3), 115 lbs (3), 135 lbs (3)
Push Jerks:
95 lbs (5), 105 lbs (5), 115 lbs (5), 125 lbs (5), 135 lbs (5), and 135 lbs (5)

Evening:
1.3 mi dog walk
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Old 08-15-2019, 07:30 AM   #13322
Tim Babcock
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Location: New London  Ohio
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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
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

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

3 sets of:
A1 Goblet Squat x 15 reps 40#
A2 Sloper Campus x 4, 3, 3 laps
A3 Shin Box Progressions https://www.youtube.com/watch?v=zJyt8HcA6RQ WFS

3 sets of:
B1 Barbell Bench Press x 6 reps 95, 115, 135#
B2 Single Leg Glute Bridges x 10 reps
B3 Side Plank 30 seconds each Side


Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) 65-67 RPM
151 calories
4.21 miles

Banded Hip External Rotation Stretch

Keep up the good work everyone!
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Old Yesterday, 07:07 PM   #13323
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work guys!!

WU:
500 m Row
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups on thick bar (5,3,2)
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

WOD:
15:00 AMRAP:
Run, 400 m
15 Deadlifts, 1x bodyweight ~ 225 lbs

2 rounds + ~370 m

This was my first running WOD since early June! My toes didn't feel too bad. The DLs were tough!!

Evening:
1.14 mi dog walk
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