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Old 10-26-2013, 10:22 AM   #9561
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
450x1, with a front roll (had to tape on a 10# kettlebell b/c we ran out of weights) (watch all the way to the end...)
JT - Nice work on the deadlift. Is the front roll a new CF workout? Glad you didn't hurt anything when you went down!

10/25
WU:
100 single unders; plate halos X20; hip and t-spine mobility; squat 45 X10/ 70, 85 X5/ 105 X3
Lift:
Squat 115, 130 X5/ 145 X11
Assist:
Squat 85 X3X10; walking lunges X3X20 yds
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Old 10-27-2013, 10:41 AM   #9562
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Sunday October 27, 2013

At the Shed 'o Pain

Mobility (dislocates, hips, goblets, foam)

Partner EMOM 2x155# front squats for 10 minutes (dropped one in the middle for no apparent reason)

5 rounds
5 GHD situps
5 GHD back raises
5 KB snatches right hand
5 KB snatches left hand


At the Farm
Split, load, unload, stack wood, 8 tractor loads, for time, 2:19:20
http://www.coachseye.com/rn2N
http://www.coachseye.com/69NN
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Old 10-27-2013, 10:50 AM   #9563
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Back from vacation, did a couple drop ins. I gotta say, among the many awesome things about being a Crossfitter is being able to drop into Crossfit boxes around the country and instantly having a bond with a bunch of good people.

Looks like a lot of good work being done here while I was gone.

10/18 WOD
CrossFit Discovery, Charleston, SC

A. Weighted Pullup 3, 3, 3, 3, 3
0- Heavy chain-heavy chain-heavy chain and light chain-heavy chain
Weighted pull ups with chains is just too cool.

B. 10 Ground to Overhead (95/65)
10 Shoulder to Overhead
Sprint 100m
20 G to O
20 S to O
Sprint
30 G to O
30 S to O
Sprint
40 G to O
40 S to O
Sprint
15 min. Time Cap
103 reps (13 S to O in round of 30)

Power snatches and push jerks. Unbelievable how much I sweat, even at 6 a.m., in the humidity! Very nice people here, great drop in experience.


10/21 WOD
CrossFit Discovery, Charleston, SC

A. Strict Press 3 emom for 10 min @60%
75#

B. 5 Rounds for Time
11 Burpees
11 Pullups
20m Walking Lunge
10:41


10/22 WOD
CrossFit Hilton Head

Split Jerk. 15 minutes to a heavy single.
175# (ties long-standing PR!)
Worked on spreading feet farther apart and bending back knee more.

5 rounds for reps of:
Max pullups in :30/rest :30
Max double unders in :30/rest :30.
Record total pullups and total double unders to board.

Pull ups: 55
Double unders: 206
Felt a callus tear coming on so backed off pull ups a little. D/u's went very well.


And then back home.
10/26 WOD
"My Pet Rock"

As a team of two, AMRAP 20:
200M run
50 double unders
25 knees to elbow
10 Goblet squat.
A "pet rock" must be held the entire time, including the run.

5 rounds plus 200M run plus 13 double unders with a 1 pood kettlebell as "pet rock."

Claw
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Old 10-27-2013, 06:34 PM   #9564
Alden Hingle
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Re: Over 50 Crossfitters Sign In

10/27
WU:
5 minutes spinning on the bicycle training stand
Workout:
Intervals X6 - 1 minute on (up three gears); 3 minutes recovery (back three gears)
Cash Out:
Row 500 m
Snatch practice PVC, 20 X5/ 30, 40, 45, 55 X3
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Old 10-28-2013, 03:38 AM   #9565
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Great work JT! Omg... Even better wipeout! See kettlebells are dangerous


Don't know if it's that I'm beat from working a 60 hr week or this was the hardest WOD in the world...killer ( oh, and genius that I am, I did 5 rounds instead of four...no wonder it seemed so hard)

SATURDAY– OCTOBER 26, 2013

Strength

Squats- 8 x 2 Progressive Load to Heaviest 2 Reps (385)

WOD

“Blake”

4 Rounds For Time:

100 Ft OH Walking Lunge @ 45

Box Jumps x 30 @ 24

Wall Balls x 20 @ 20

HSPU x 10
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Old 10-28-2013, 10:38 AM   #9566
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Claw, nice tour of the south!

Monday October 28, 2013

Group warmup, then

four 6 minute AMRAPs with 3 minutes in between

1st AMRAP
6 snatches (115#), 24 double unders
60 reps

2nd AMRAP
6 sumo deadlift high pulls (95#), 14 burpees
40 reps

3rd AMRAP
6 thrusters (135#), 24 situps
46 reps

4th AMRAP
6 cleans (165#), 14 pullups
40 reps

186 reps total, what a sh*t storm...
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Old 10-28-2013, 12:00 PM   #9567
Jim Cordes
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Re: Over 50 Crossfitters Sign In

10/28 WOD

A. Snatch Grip Romanian Deadlift, 30X1, 4-5 reps, 5 sets, rest 2-3min
135-135-155-155-155
Grip was the bottleneck here. I ended up using *Gasp!* wrist wraps on the final two sets and they made all the difference. Probably could have gone even heavier with the wraps.

B. EMOTM, 6:00, 3-5 Push Press
115x5
Perfect weight, last couple reps on last couple sets were hard. I really tried to make these push presses and not push jerks, so no redipping. Pleased with that.

+
5 rounds of:
10 Burpee Box Jumps (24/20) - step down
200m Run
90 sec rest
15:33
First set was 2:00, then I think each set got a little quicker.

Link to whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/10539024544/

Claw
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Old 10-28-2013, 12:47 PM   #9568
Michael Pollak
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Re: Over 50 Crossfitters Sign In

@ Jim.... It is great to be able to " drop in" and still feel at home!

MONDAY– OCTOBER 28, 2013

Olympic

Hang Cleans From Knee- 6 x 2 @ 165 + 1 Front Squat

WOD

Down and Up The Ladder For Time: 13:09

Power Clean x 1 @ 165

HSPU x 3

100 Meter Sprint

Power Clean x 2

HSPU x 6

100 Meter Sprint

Power Clean x 3

HSPU x 9

100 Meter Sprint

Power Clean x 4

HSPU x 12

100 Meter Sprint
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Old 10-29-2013, 10:25 AM   #9569
Jim Cordes
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Re: Over 50 Crossfitters Sign In

10/29 WOD
A. 12:00 Clean & Jerk, work up to a tough 1R, perfect form
165 (cleaned 170 but failed on jerk)
Very pleased with this!

+
EMOTM, 10:00
Odd- 5 Renegade Rows
Even- 10 Situps
Used 35# dumbbells. This was clearly the easier EMOTM.

Rest 2:00 to switch

EMOTM, 10:00
Odd- 10 KBS
Even- 10 KB Sumo Deadlift High Pulls
Coach's Notes: Weights chosen should be challenging but allow for most sets to be unbroken
2 pood kettlebell. On American swings I couldn't fully extend my arms overhead with the 2 pood bell for 10 reps.

Link to whiteboard (WFS): http://www.flickr.com/photos/93561498@N00/10559203796/

Claw
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Old 10-29-2013, 12:59 PM   #9570
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Tuesday October 29, 2013

Snatch Practice.
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