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Old 05-31-2018, 11:42 AM   #12881
Jan Hedman
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Re: Over 50 Crossfitters Sign In

[quote=Bill Hoogsteden;1271504]Great stuff on those WODs guys!! I'm jealous that you're swimming Jan! /QUOTE]

We happend to have swimming hall about 1kilometer ( sligtly more than half of an mile)from us, so it's easy to go there every now and then...
Thu 31 May
C2row
10min - 2206m
Hang leg raise - Barbell row
10reps - 10/60kg (132lbs)
10reps - 10/60kg
10reps - 10/60kg
Romanian Deads - C2row 500m
5/100kg
5/130kg
5/160kg - 1:59min
1/170kg - 1:58min
1/170kg - 2:01min
2/130kg
2/130kg
2/130kg
5/60kg

Some tricep presses

Air Bike 10min to cooldown
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Old 05-31-2018, 06:45 PM   #12882
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
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
8, 8, 7, 6, 5 Pullups
10 Burpees (Yay!! Burpees!!)

WOD:
Front squats 3-3-3
135#(3)-185#(3)-205#(3)-225#(3)
Push Press 3-3-3
135#(3)-145#(3)-155#(3)
Thrusters 3-3-3
135#(3)-140#(3)-145#(0)-135#(3)

The Front Squats weren't The best. And my shoulders were talking during the thrusters. At least one of the young bucks in the gym said my push presses "were legit"!

Evening:
1 mi dog walk
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Old 05-31-2018, 09:15 PM   #12883
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Good Work Guys!!
5.31.2018 Thursday
WU: Bike 800M
then 2 rounds
Bike 400M
5 strick pull-ups
15 air squats
30 sec. hang

BenchPress 5x5
95-135lb. 1x @ 145lb

WOD:
800m Run / 1600M bike
30 Toes 2 Bar / 30 Sit-ups
20 Thrusters 95/65
30 Hang Power Clean
20 Thrusters
30 Toes 2 Bar / 30 Sit-ups
Run 800m / 1600M bike

18:35 good work-out. hope to start running again soon...
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Old 06-02-2018, 09:12 AM   #12884
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
Double KB Front Squat 35# KBs, 44# on last two sets
Single Arm KB Floor Press 53, 53, 53, 62, 62, 62, 70, 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

1 strict muscle up
1 hexbar deadlift 225#
20 Flexbar wrist extensions
hero pose
5 rounds

1 strict bar muscle up (one and done) https://www.youtube.com/watch?v=jtQ3FUlsl6g WFS

Rice Bucket Routine
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Old 06-03-2018, 11:10 AM   #12885
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Great muscle up Tim, but i also looked your other videos...
That 40kg (88lbs) Turkish get up was really fu##ing amazing!!
Awsome!

Fri 1 June
Swimming 400m
Watermassage and streching at therapy pool

Sun 3 June
C2row:
5min - 1097m
SkiErg:
5min - 994m

Pulldown -> Kb swing
20/30kg -> 10/12kg
10/40kg -> 10/16kg (one pood)
10/50kg(110lbs) -> 10/20kg (44lbs)

Wod "HELEN" but instead of run 400m i did it C2row 500m
500m rowing
21Kb swing / 24kg
12pullups
3rnds
First time i did this, i planned a goal of try to get under 20min..
Time 19:14min
Assault Bike as cooldown
10min
Db pullover
10/12,5kg Db
20/12,5kg
20/12,5kg
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Old 06-04-2018, 06:46 AM   #12886
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Yesterday
Bouldered at Rock Mill with Jeff. Sent a few new problems.
Later I took a two mile walk, rice bucket routine, and VooDoo flossing on elbows.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Four sets of:
Dumbbell Bench Press x 12 reps 40# DBs
Rest 45 seconds
Kettlebell Swings x 25 reps 44, 44, 53, 53#
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each arm 53# KB
Rest 45 seconds

B.
Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 6.0

3 negative chins
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds

Thanks Jan! Lately I have been working up to 70# with the TGU. 88# is pretty scary.
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Old 06-04-2018, 05:34 PM   #12887
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great jobs guys!! Impressive BMU,Tim!!

WU:
1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Air squats
10 Frog holds
10 Pushups
9, 8, 7, 6, 5 Pullups
10 Burpees (Yay!Burpees!!)
Burgner warm-up

WOD:
Hang cleans 3-3-3-3-3-3-3
45#(3)-65#(3)-75#(3)-95(3)-115#(3)-120(2)-115#(3)

This was tough on my shoulder. I tried 135#, but that wouldn't work.

Evening:
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
Deadlifts:
3 @ 220#
3 @ 255#
11 @ 285#
5x8 @ 160#
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Old 06-05-2018, 11:19 PM   #12888
Jan Hedman
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Re: Over 50 Crossfitters Sign In

Tue 5 June:
C2row
10min - 2204m
Monkey bar (ca20ft)
Twice
Db power snatch
4reps (2+2)
12.5kg, 15kg, 20kg, 25kg, 30kg, 35kg
2reps (1+1)
40kg, 40kg
Some strech and mobility to cooldown
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Old 06-06-2018, 08:42 AM   #12889
Tim Babcock
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Re: Over 50 Crossfitters Sign In

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 40#
3 rounds

Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes.
10 minute EMOM

B.
Air-Dyne
9 x (60s on 60s off)
16 minutes
Load Indicator: 6.0
Felt tough today. Friday I will do 10 rounds.

1 Strict Ring Muscle Up
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds

Couch Stretch

My wife and I are heading to Utah on Saturday for some rock climbing. We are meeting friends and staying in a cabin for a week. We will do some sight seeing on the way out and on the way back.
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Old 06-06-2018, 06:11 PM   #12890
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

5 June:
Painted my living room with ceramic filled paint - Heavy!
10 Burpees (Yay! Burpees!)
9, 8, 7, 6, 6 Pullups
10 1.5 Pood KBS
Shoulder Presses:
3 @ 95#
3 @ 110#
0 @ 120#
My right shoulder hurt REAL bad on this one!!! Gonna have to think about easing up on these!

6 June:
WU:

1 mi run
10 Single leg jumps on each leg
10 Penguin clap jumps
50 SUs
DU attempts
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
5 20" Box jumps
9, 8, 7, 7, 6 Pullups
10 Burpees ( Yay! Burpees!!)

WOD:
25 135# DOs
@ 500 on HITT Air bike

3 min

Evening:
1 mi dog walk
10 Pullups
10 1.5 Pood KBS
10 1.5 Pood Goblet squats
Back squats:
5 @ 210#
3 @ 240#
13 @ 260#
5x10 @ 140#

Inspirational work gents!! Have fun in Utah, Tim!!
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