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Old 01-30-2016, 08:57 AM   #11461
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Congrats on the knee pushups!

Friday January 29, 2016
Walked 1 mile
Snatch Practice (I stank)

Saturday January 30, 2016
Two miles in the new woods with the hedge trimmers beating back the prickers so I can get to a few places with my loppers and then ultimately the chain saw.
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Old 01-30-2016, 10:55 AM   #11462
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Jan 29th- Friday Activity:
Bill- Ya that was a good one. If I would've gone heavier on the weight it would have been tuffer….(I am trying to listen to my body and take it easy on my shoulders!!)
JT- Nice to see someone else in the group working the power tools and such to mange their property. I need to cut some logs and split them for more Firewood. My Mom and Son have been robbing my wood pile!! Just need a couple days of "no rain". Thing is we need rain and Snow so bad here!!! I have 5.5 Ac. to take care of.


WU:
Row 2Min then 3 rounds:
10 OVH Squats w/PVC
10 Dips
20 Sit-ups

3 Rounds of 2: Cleans- Worked up to 115lb
3 Rounds of 2: Back-Squats Worked up to 175lb.

WOD: 2 Man partner 20AMRAP
2,4,6,8,10,12,14,16,…….C & J
6 Wall-Walks.
3 Rope Climbs or 6 Pull-ups= 1 climb


We got to 12 C&J and got 2 Wall Walks. I was able to get 2 Rope climbs in the first couple of sets with my partner doing 6 pull-ups. then I started doing 1 climb and pull-ups. The wall walks were getting tuff at the end after doing C&J's. This was a good workout!
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Old 01-31-2016, 10:18 AM   #11463
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Patrick, managing a woodlot meets the definition of "constantly varied"

Sunday January 31, 2016

Headed out to the Shed 'o Pain.
Stretching, mobility, and, if this is sunday, then that means TGUs.
10#, 20#, 35#, 45#, and 53#.
These are great medicine for my back.

One round of Cindy in 1:47 (I was actually surprised I could do the 5 pullups and 10 pushups)
Rested 3 minutes.
Another round of Cindy in 1:07 (this was really surprising, of course it wrecked me for 10 minutes...)

Death By Kettlebell (20 minutes)
First 10 minutes with 35# kb
last 10 minutes with 20# kb

Will head out into the new woods with the loppers this afternoon.
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Old 01-31-2016, 05:41 PM   #11464
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@JT - Thanks. I was pretty pumped. Agree on the woodlot and "constantly varied." Also definitely describes "functional fitness."

29-30 Jan Rest days

31 Jan - Snowshoeing in the White River National Forest. We got 11" of snow last night so the conditions were great.
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Old 02-01-2016, 11:41 AM   #11465
Andrew Gillie
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Re: Over 50 Crossfitters Sign In

Thursday:
C/J - kg 60x2 70x2 80x2 81x2 82x2
P/PP/J complex 3 Press+5 Push press + 7 Jerk @ 60kg
Push Press - kg 82x3

Without a doubt the hardest part of the night was that complex thing, I was so glad I only did it once, 3 rounds would have been evil.

Sunday:
Squat - lbs 135 205 255 280 300 325
B. Press - lbs 135 160 185 200 225
Jerk - lbs 135 165 185 195 205 210

All singles. The squat felt seriously easy, was going to add another 10 or 20 but figured nah...wait for it.
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Old 02-01-2016, 12:46 PM   #11466
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Monday February 1, 2016

It's so nice to write February instead of January. The winter blues were particularly bad this year...

WALKED over to CTown (enough snow and ice melted and it wasn't raining so I was able to walk over, which is a big thing)

Stretched, mobilized

C&J Practice
5x45#
5x95#
5x145#
3x175#
2x205#
1x225#
1x235#

Back Squats
3x45
3x95
3x145
3x195
3x245
3x295

"Walked" back home on very wobbly legs. It's so much better to go outside and walk to the box in the daylight rather than to drive over in the dark.
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Old 02-01-2016, 02:56 PM   #11467
Andrew Gillie
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
Monday February 1, 2016

It's so nice to write February instead of January. The winter blues were particularly bad this year...

WALKED over to CTown (enough snow and ice melted and it wasn't raining so I was able to walk over, which is a big thing)
Tell me about it, I live a good but North of you and I have grass outside my window right now. The other day there were starlings and red wing black birds. It was 40 today...in February. -10 to -20 is not all that uncommon this time of year....it's Armageddon I tell you.
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Old 02-01-2016, 07:30 PM   #11468
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Patrick - Discretion is the better part part of valor!

Hear you guys about this being a long January!

WU:
400 m run
100+ SUs
10 Leg Swings, side to side & front to back on each leg
10 Air Squats
10 Frog Holds
10 pushups
5 pull up holds with segmented negatives
10 Burpees (Yay! Burpees!!)
Burgener Warmup
5 kick up attempts

WOD:
3-3-3-3-3 OHS
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135#(3)-145#(3) PR!
Then
7 min AMRAP:
95# Power Snatch
Ring Dips
3/3,6/6,9/9,12/12,...

Rx

46 reps
This was one where you needed to hang on to the bar... I didn't do that. Still, the snatches seemed to get easier while the dips went pretty well

Evening:
Back Squat:
5 @ 235#
3 @ 265#
5 @ 295#
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Old 02-02-2016, 07:07 AM   #11469
Andrew Gillie
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Re: Over 50 Crossfitters Sign In

Yesterday:
30 minutes on the Elliptical


I disagree with the "machines are the enemy" statement. I think being lazy on machines is the enemy. It is easier to be lazy on a machine, but in the end it is up to you. Weight machines....ya they are the enemy.
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Old 02-02-2016, 01:28 PM   #11470
Patrick Tonge
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Re: Over 50 Crossfitters Sign In

Good Work Gents!! Keep Movin!!

February 1st - Monday
Mobility……
WU
Run 400M

-Conditioning- 5 minutes of max reps of Burpee Box Jump Overs, 24/20 (24)
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105 (95lb)
3 minute rest
2 minutes of max reps of Wall Balls, 20/14 (16lb)
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

Conditioning WOD was pretty good, the rest in-between was nice, but I did see a couple of guys who went "all-out" on each round on the ground for a few minutes!! Young Bucks!! Burpee Box Jump Overs were tuffest.

- Lifting:
A. Lite Dead-Lift 5@135, 5@155, 5@185, 1@225
B. Couple of "real lite" Hang Snatch. 2@35, 1@55
C. Lite Strict Press. 5@65, 1@75
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