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Old 08-14-2017, 06:23 PM   #12481
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Awesome stuff guys!!
I was traveling last week to Birmingham AL via Huntsville..,

8 Aug:
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

WOD:
5-4-3-2-1 reps of:
Deadlift, 90 lbs
Hang Power Snatch, 90 lbs
Push Press, 90 lbs

2:07

9 Aug:
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

WOD:
5 rounds of:
15 Dumbbell Snatch (one arm - R)s, 35 lbs
15 Dumbbell Snatch (one arm - L)s, 35 lbs

12:56

10 Aug:
1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
10 Burpees (Yay! Burpees!!)

WOD:
Dead lift 7-7-7-7-7-7-7
100#(7)-100#(7)-100#(7)-100#(7)-100#(7)-100#(7)-100#(7)

14 Aug:
WU:

1 mi run
10 10 SUs with a DU Attempt
10 leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warm up

WOD:
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 :
45 lbs, 45 lbs, 45 lbs, 65 lbs, 65 lbs, 75 lbs, 75 lbs, 85 lbs, 95 lbs, and 100 lbs
Evening:
1 mi Dogwalk
Back Squat:
5 @ 195#
5 @ 230#
17 @ 260#
5x10 @ 150#
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Old 08-15-2017, 08:11 AM   #12482
Tim Babcock
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Re: Over 50 Crossfitters Sign In

10 Goblets Squats 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Rear Foot Elevated Split Squat x 5 each leg 40, 70, 50, 50, 50# (70 was too heavy)
60 seconds rest
KB Floor Press x 10 - 35, 35, 44, 44, 44#
60 seconds rest
Ring Rows x 10
60 seconds rest

10 minute EMOM
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 double front squats
I alternated between 35# KBs and 44# KBs.

20 band pull aparts
15 second handstand hold on parallettes (against wall)
30 second deep squat hold
5 rounds
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Old 08-15-2017, 09:42 AM   #12483
Cliff Miller
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Location: Squamish  BC Canada
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Re: Over 50 Crossfitters Sign In

survived the "pirate convention" over the weekend....hate to admit that perhaps I am getting older and can not go as hard as the 30 somethings...but I gave it my all was a great trip and some crazy wind....will go back next year for sure

last night at the gym

3 matt deficit deads 1 rm 325

timber lift 1 min cap....190 lbs plus the 420 lbs of the timber (only one end of the timber thing was off the ground) 9 reps

goblet squats 3 x 20 20 kg

100 large green band good mornings

1 hour dog walk
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Old 08-15-2017, 05:48 PM   #12484
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work Tim and Cliff!! Garrrrr!

WU:
1 mi run
5 10 SUs with a DU attempt (got the 1st one)
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4, 5, 6 Pull Ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
25 Push Presses @ 95#
50 cal row
300 SUs

10:25

Evening:
Dogwalk
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Old 08-16-2017, 06:27 PM   #12485
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

WU:
500 m row
10 10 SUs with a DU attempt (Got 2)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Push ups
1, 2, 3, 4, 5 Ring pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
Pocket Nicole:
30 Pull Ups
400 m run

16:42

I was hoping to get under 15 min. However, I was able to get 10 in a row during the 1st set!!

Evening:
1 mi dogwalk
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Old Yesterday, 08:35 AM   #12486
Tim Babcock
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Re: Over 50 Crossfitters Sign In

10 Bulgarian Goat Bag Swings 35, 44, 53#
6 neutral grip strict pull ups 0, 10, 20#
2 TGUs each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 1 rep 205#
30 seconds
Campus Lap x 2 laps w/5#
30 seconds
Bottoms Up KB Press x 5 reps 20#
30 seconds

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds on the 90 seconds for 15 minutes.
I have been enjoying kettlebell complexes.

1 strict ring muscle up
20 band pull aparts
30 second deep squat hold
5 rounds
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Old Yesterday, 07:54 PM   #12487
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Way to go on that KB Cyclone Tim!!

WU:
1 mi run
10 10 SUs with a DU attempt (got 5)
10 leg swings on each leg in both directions
10 Air Squats
10 Push ups
1,2,3, 4, 5 Pull ups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)

WOD:
Back squat 3-3-3-3-3
135#(3)-225#(3)-275#(3)-295#(3)-305#(3)

Evening:
1 mi Dogwalks
10 Pull Ups
10 1.5 pood KBS
DL:
5 @ 230#
5 @ 265#
8 @ 300# PR!!
3x10 @ 175#
2x8 @ 175#

I did a LOT of visualization to make the 8 @ 300#, which helped!!
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Old Yesterday, 08:51 PM   #12488
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Yes, it was a great camping trip! So much fun it should be illegal.

8/6 Mtn bike Lake San Cristobal. 15.2 miles. 760' climbing.

8/7 Hike in Uncompahgre Wilderness. 8 miles. 2189 climbing. Max elevation 10,334.

8/8 Mtn bike. Lake San Cristobal. 15.7 miles; 854 climbing.

8/9 Dirt bike ride to Cinnamon Pass. 50 miles. 12,600 max elevation. On the way back down, Jan got a flat and we could not get the front wheel off so she had to ride the flat (with the tire zip-tied to the rim) 23 miles down the mountain.

8/10 Hike in Hartman Rocks recreation area. 2.6 miles. Rocky Ridge trail. This was a life maintenance day. We had to go buy a new motorcycle tire and tube.

8/11 Dirt bike ride. 90 miles exploring Alpine Plateau on forest service and off highway vehicle (OHV) roads.

8/12 Hike. Waterdog Lake trail. 9.3 miles; 2700+ of climbing; 2500 in the first 4.5 miles. Max elevation 11,100'.

8/13 Rest/ travel day

8/14 Mountain bike. Turquoise Lake trail. 15.4 miles with lots of rocks and plenty of "hike a bike." 1450 climbing. Max elevation 10,240

8/15 Easy day. Mountain bike part of Mineral Belt trail. 5.5 miles; 360 of climbing. Max elevation 10,682

8/16 Climb Mt. Elbert (highest mountain in CO). 11 miles, 4500+ of climbing. Max elevation 14,440

8/17 Rest/ travel day
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Old Today, 08:16 AM   #12489
Tim Babcock
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Re: Over 50 Crossfitters Sign In

Bill-Nice job on the PR. 8 reps at 300 is legit!
Alden-Sounds like quite an adventure. Time in the mountains is always time well spent. (especially if you're from Ohio)

Warm up
Air Dyne
Push ups
Double Unders
Pull-ups
Kettlebell Swings
Goblet Squats
A few reps of each

30 minute EMOM
Air-Dyne x 30 seconds
Push-ups x 15 reps
Double Unders x 25 reps
Pull-ups x 5 reps
Kettlebell Swings x 15 reps 53#
Goblet Squats x 10 reps 53#
5 rounds

Cool Down
45 seconds deep squat hold
20 seconds handstand hold
15 externally rotated band pull aparts
Various Mobility exercises
3 rounds
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Last edited by Tim Babcock : Today at 08:39 AM.
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