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Old 09-08-2019, 07:35 AM   #13341
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Climbed at Hinckley with friends. Very busy. I still got quite a bit done.

Today
9/8/19
Achieve Fitness Day 2
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A. Plyo Push Up 3 x 5 reps

B. Strict Neutral Grip Pull up x 5 reps 4 rounds +10#
B. Hollow Hold with Plate Pullover x 9 3 rounds 10#

C.2DB Alternating Incline Bench x 8 reps 4 rounds 40# DBs
C. Single Arm 1 DB Bench Supported Reverse Flye x 8 reps 3 rounds 10#

D. Single Arm KB Push Press x 6 reps ea 44#
D. Standing Anti-Rotation Press x 10 reps ea red band
3 rounds

E. 2DB “Shoulder Burnout” - Perform 10 2DB front raises, 10 lateral raises, and 10 overhead presses - 3 sets w/60 seconds rest between 10# DBs

Finisher
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories
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Old 09-09-2019, 04:33 PM   #13342
Tim Babcock
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Re: Over 50 Crossfitters Sign In

9/9/19
Achieve Fitness Day 3
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

A. Box Jump 4 x 5 reps

B. BB Squat 4 x 8 reps 95, 105, 115, 125#
B. Seated Wall Slide 4 x 8 reps

C. 2KB Romanian Deadlift 3 x 8 reps 70, 88, 106#
C. Stability Ball Glute Bridge 3 x 20 reps

D. 2DB Step Up 3 x 8 reps ea 50#
D. Side Plank w/DB Reach Through 10#

E. “Glute Trio”
10 2.5 Goblet Squats, 10 Low Hold RDLs, 10 Weighted Glute Bridges 3 sets with 60 seconds rest.
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Old 09-09-2019, 05:19 PM   #13343
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great Stuff Tim!!

WU:

800 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 12!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls
10 Piloff Press on each side
10 10# GopherStrength Face Pulls

WOD:
Back Squat : 1-1-1-1-1 :
45 lbs (5), 135 lbs (1), 225 lbs (1), 275 lbs (1), 295 lbs (1), and 300 lbs (1)

Squats weren't as low as I'd liked to have been.

Evening:
1.32 mi Dog walk with 25# Ruck
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Old 09-11-2019, 03:38 PM   #13344
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Achieve Fitness Day 4
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

MB Double Clutch Floor Slam 3 x 5

A. Neutral Grip Inverted Row x 8 reps
A. Single Leg Push-up x 20 reps
4 rounds

B. Pull-up 4 x 8 reps
B. Seated L-Sit Leg Raise 3 x AMAP

C. 2DB Lateral Raise 3 x 10 reps
C. Standing Single Arm Band Row 3 x 10 reps ea

D. Speed Skaters 5 x 30 secs w/30 seconds rest

Thanks Bill. Great back squat!
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Old 09-11-2019, 06:48 PM   #13345
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Thanks Tim! Keep up the great work you are doing!

WU:
500 m Row
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
5 45# OHS
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
Nancy:
5 RFT:
400 m run
15 95# OHS

23 min

About a little over 2 Minutes slower than my last attempt about 3 years ago. It was hot and my toe started bleeding during the WOD.

Evening:
.54 mi dog walk with a 25# Ruck

Until my dog suffered a seizure about 1/2 way out! Fortunately, a nice young man helped us and got my wife to drive and pick us up. by the time she got to us, our dog was ready to go and wanting to continue the walk!!
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Old 09-23-2019, 05:20 PM   #13346
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

13 Sept:
WU:

400 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
Deadlift : 5-5-3-3-3-1-1-1-1 :
185 lbs (5), 205 lbs (5), 225 lbs (3), 275 lbs (3), 305 lbs (3), 315 lbs (1), 335 lbs (1), 345 lbs (1), and 355 lbs (0)

I was using unmixed grip and nothing else. It went till I tried 355. I should have tried 350#.

Then it was off to Singapore for the better part of a week. It was a LONG trip! I mostly ran about a mile each day, did jump rope work and 34 Burpees! (Yay! Burpees!!)


23 Sept:
WU:

1 mi run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 5!!)
10 Leg swings on each leg in both directions
10 air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
Shoulder Press : 3-3-3-3-3-3-3 :
45 lbs (3), 55 lbs (3), 65 lbs (3), 75 lbs (3), 95 lbs (3), 105 lbs (3), 115 lbs (3), and 120 lbs (3)

These went well! It was great being back in the box.

Evening:
1.14 mi Dog walk
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Old 09-25-2019, 04:29 PM   #13347
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
1 mi run
10 single leg jumps on each leg
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
34 Burpees (Yay! Burpees!!)
10 TRX face Pulls

WOD:
50-40 reps of:
GHD Sit-up
Wall Ball, 14 lbs, 10 ft

I felt my lower right back on the GHD sit ups!

Evening:
1.14 mi Dogwalk
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Old 09-26-2019, 03:37 PM   #13348
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*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 195, 210, 225#
Double Kettlebell Press 35s, 35, 44s
Double Kettlebell Front Squat 35s, 35s, 44s
Pronated Strict Pull Up 10, 20, 30#

B.
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

2 ring muscle ups
20 Flexbar Wrist Extensions
3 rounds
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Old 09-29-2019, 07:46 AM   #13349
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill.

September 29, 2019
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

Turkish Get Ups x 2 reps ea
5 rounds
35, 44, 53, 62, 70#

10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Swing 53#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Goblet Squat 35#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Push-Up
29:34
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Old 09-30-2019, 03:34 PM   #13350
Tim Babcock
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Re: Over 50 Crossfitters Sign In

9/30/19
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

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

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest
Neutral Grip Inverted Rows x 6 reps
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
Rogue Echo Bike x 15 calories
Double Unders x 20 reps
5 rounds
10:01

Shin Box Progressions
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