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Old 08-24-2021, 03:40 PM   #14081
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-Your recent workout seems a bit more civilized, except maybe the GHD Sit-ups.

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

10 Turkish Get Ups @ 53#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 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
3 sets of 15 Reverse Hypers 120#
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Old 08-24-2021, 05:35 PM   #14082
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Ha! Tim! They didn't feel too civilized! And you are right about the GHD sit ups!

1 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:

Hang Power Clean & Push Jerk : 3-3-3-3-3-3-3 :

3 Hang Power Clean & Push Jerks @ 45 lbs
3 Hang Power Clean & Push Jerks @ 65 lbs
3 Hang Power Clean & Push Jerks @ 75 lbs
3 Hang Power Clean & Push Jerks @ 85 lbs
3 Hang Power Clean & Push Jerks @ 95 lbs
3 Hang Power Clean & Push Jerks @ 105 lbs
1 Hang Power Clean & Push Jerk @ 115 lbs
3 Hang Power Clean & Push Jerks @ 115 lbs

Evening:
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
5 Back Squats @ 230 lbs
3 Back Squats @ 260 lbs
15 Back Squats @ 287.5 lbs
15 Back Squats @ 290 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs"
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Old 08-25-2021, 05:08 PM   #14083
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

.222222 mi walk
.555555 mi run
.222222 mi walk
1 min on Jacobs Ladder, 110 feet
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
50+SUs
DU attempts, got 7
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
12 Pull Ups
7 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Evening:
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
7 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
10 Bench Press @ 200 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

1.48 mi Dog Walk
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Old 08-26-2021, 03:01 PM   #14084
Tim Babcock
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Re: Over 50 Crossfitters Sign In

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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

4 sets of:
Goblet Squat 60# DB x 6 reps
Dips x 6 reps
60 seconds rest
TRX Inverted Row x 6 reps +25#
60 seconds rest

Rogue Echo Bike
Reverse Tabata
30 calories
0.78 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

A good workout but not much zip. Very hot and it was my first day of 27th year of teaching. Always tired after the first day.
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Old 08-26-2021, 04:44 PM   #14085
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great work for a hot day, Tim!

1.02 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
14 Pull Ups
5 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

30 Toes-to-bars
40 Dumbbell Snatches, 25 lbs
50 Dumbbell Box Step Overs, 20 in
40 Dumbbell Snatches, 25 lbs
30 Toes-to-bars

22 mins 19 secs

This was brutal! At least I did more than on my last attempt!

Evening:
12 Pull Ups
7 Chin ups
10 1.5 Pood KBS
5 Deadlifts @ 270 lbs
3 Deadlifts @ 305 lbs
1 Deadlift @ 340 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs
8 Deadlifts @ 180 lbs

I was SO glad to be able to pull 340#!
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Old 08-27-2021, 04:49 PM   #14086
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

40 Pushups
10 Pike push ups
50 Burpees (Yay! Burpees!!)
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
3 Shoulder Press @ 110 lbs
1 Shoulder Press @ 125 lbs
1 Shoulder Press @ 125 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 65 lbs

I was frustrated I couldn't do more than one rep @ 125#.
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Old 08-29-2021, 07:37 AM   #14087
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Nice deadlift Bill!

Yesterday
Climbed at Rock Mill. One new blue and one orange.

Today (8/29/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
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

6 sets of:
Trap Bar Deadlift x 4 reps 225#
60 seconds
One Arm Half Kneeling Press 35# x 4 reps
60 seconds
Neutral Grip Pull Up +10# x 4 reps
60 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (1-53# & 1-62# KB)
5 rounds
8:45

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#
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Old 08-30-2021, 04:34 PM   #14088
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim!!

1.03 mi run
10 Leg swings on leg in both directions
10 Single leg jumps on each leg
10 Penguin clap jumps
10 high tap jumps
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
13 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

Push Press : 5-5-5-5-5 :

5 Push Press @ 45 lbs
5 Push Press @ 65 lbs
5 Push Press @ 85 lbs
5 Push Press @ 105 lbs
5 Push Press @ 115 lbs

1.52 mi Dog walk
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Old 08-31-2021, 03:07 PM   #14089
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

10 Turkish Get Ups @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 88#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 4 dips
4-5 4 dips
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
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Old 08-31-2021, 04:13 PM   #14090
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

400 m run
10 Leg swings on 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!)
40 Pushups
10 Pike push ups
27 Squat workout
10 Scap Pulls
11 Pull Ups
6 Chin ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

10 Jumping Muscle-ups
100 Air Squats
10 Jumping Muscle-ups
100 Row Calories (1761 m)

12 min 55 Sec

Evening:
10 Pull Ups
5 Chin ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 120 lbs
5 Back Squats @ 155 lbs
5 Back Squats @ 185 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
10 Back Squats @ 155 lbs
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