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Old 04-11-2021, 07:29 AM   #13941
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Good work Guys!

4/10/21
Bouldered at Rock Mill with Kent.

4/11/21
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

2-3-5-2-3-5-2-3
Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end)
One-Armed KB Press 53, 62, 70#
TRX Inverted Row +50 Sandbag

Rogue Echo Bike x 15 calories
Farmerís Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round)
4 rounds
9:11

Banded Hip Stretches
5 ring muscle ups
4 sets of 25 Reverse Hypers 160#
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Old 04-11-2021, 08:28 AM   #13942
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Patrick-I use a hang board with 2 finger pockets. So no thumb. I tried attach a picture but couldn't figure it out.
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Old 04-13-2021, 02:56 PM   #13943
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 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
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Old 04-13-2021, 05:13 PM   #13944
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff Tim!

2.64 mi dog walk
50 Burpees (Yay! Burpees!!)
118 Push Ups (43, 25, 25, 25)
10 Scap Pulls
10 Pull Ups
5 Chin Ups
10 1.5 Pood KBS
Thruster : 3-3-3-3-3-3-3 :
3 Thrusters @ 45 lbs
3 Thrusters @ 65 lbs
3 Thrusters @ 95 lbs
3 Thrusters @ 115 lbs
3 Thrusters @ 135 lbs (Felt my shoulder on the last one! :O )
2 Thrusters @ 155 lbs
2 Thrusters @ 145 lbs

This was about 265 pounds less than what I was able to do back in April of 18! Of course, my back wasn't hurting me back then! :/
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