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Old 11-04-2013, 02:07 PM   #9591
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
Monday November 4, 2013

Group warmup

2me strict pullups followed immediately by 1 minute me dubs
(4,23) (5, 44 in a row, then I puked)

6 minutes, EMOM
2 hang squat cleans (75# really focussed on hurling it up with my whole body, not with my arms), 4 pushups on the bar

21-15-9
back squats to an 18" box, 75#
kbs, 30#
8:15

This was well below RX, but all I had in the tank today....

The cue was trying to jump as high as I could while holding a single small kettlebell in one hand with a straight arm. It proved that I can actually accelerate a weight with a straight arm. Then the cue involved finding different ways to accelerate the 10# kb with a straight arm. Just trying to feel the transfer of power generated one place through a straight arm to a weight at the end of the arm.
Nice! and thanks for clarifying. I have problems keeping tension out of my arms, I dont bend mine, but they're not loose enough, cause a loop in my bar. WLing, probably keep me busy till we drop! (That happens too sometimes, Ill overpull a clean back and wind up seated with the bar neatly racked. awkward!)
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Old 11-04-2013, 02:58 PM   #9592
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Funny..... It's the days that you are convinced that " no way I can do this WOD , I should stay home!" But you go anyway and say " no f...ing around, I'm doing this even I take two hours"

Those are the days that you actually dig deep and destroy the WOD!!!

Yep, it's a mental game.... I ate this one up and spit it out ."..crying for momma


MONDAY– NOVEMBER 4, 2013

Olympic

Cleans- 4 x 3 – 3 Position Clean Warmup-135
Then 2 x 3 From Floor @ 175

WOD

4RFT.... 5:07

Front Rack Lunges x 8 @ 115

Pull Ups x 16

Rest 2 Minutes Then:

4 RFT: ..... 6:13

Power Snatch x 10 @ 135

Dubs x 20


"Some days you do brunch,others...brunch does you". ( some stupid sitcom I was watching)
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Old 11-04-2013, 07:24 PM   #9593
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Way to go, JT. Nice work!!!

11/3
WU:
Row 1000m; power cleans 45, 55 X5; Snatch 45, 55, 65, 75, 85, 95, 105 X3
Workout:
5 min spin warmup; 20 minutes of intervals on trainer 1 up/ 1 down; 5 min cool down
Cash out:
hip and leg stretches; 80 # walking suitcase carry X 2X1:00

11/4
WU:
Row 1000m; high knees; butt kicks; straddle hops; press 45 X10/ 60, 75 X5/ 90 X3
Lift:
Press 115X5/ 130 X3/ 145 X1
Assist:
Clean & jerk 65, 75, 85, 95, 105, 115, 125, 135 X2; pull-ups 5, 9, 10, 10
Cash out:
Turkish get-ups 25# X10
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Old 11-04-2013, 07:59 PM   #9594
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

I'm Back!
In the last 3 weeks I've only done 2 WODs - and I feel it!!

31 Oct:
WU:

.3333333 mi run
100 SUs
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Sit Ups
10 45# Presses

WOD:
10-9-8 115# Jerks
2-4-6 Push Ups

~5:30

4 Nov
WU:

.3333333 mi run
100 SUs
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Sit Ups
10 27# Presses
10 DUs

WOD:
EMOM for 10 min:
1 205# Front Squats

30 GHD Sit ups
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Old 11-05-2013, 09:14 AM   #9595
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great job JT. congrats on qualifing

michael....gotta love those ones eh?

last nite

"jack"

20 amrap

10 98 lb axel bar pin press 2" above chest
10 20kg kb swing
10 24" box jump

320 reps

followed by

3 rounds

8 5lb rear delt raise
20 25lb dbell shoulder shrug
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Old 11-06-2013, 03:03 AM   #9596
Michael Pollak
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Re: Over 50 Crossfitters Sign In

TUESDAY– NOVEMBER 5, 2013

Strength

Dead Lifts- Work To a 2 Rep Max.... 405

WOD

21-15-9

Dead Lifts @ 225

Box Jumps @ 24

Finisher- Double Reverse Tabata Burpees!! 16 rounds
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Old 11-06-2013, 07:56 AM   #9597
Cliff Miller
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Re: Over 50 Crossfitters Sign In

nice job on the d.l. michael

last nite

800 m. sled pull with 70lbs on the sled, 20 lb weight vest and 10lb per ankle weights.

8 heavy bench press 115

3 x 10 45lb t bar row and underhand t bar row

3 x 20 5 lbs dbell snatch and seated rear delt's
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Old 11-06-2013, 09:21 AM   #9598
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Wednesday November 6, 2013

52 hotel burpees in 7:00
50 "KB" swings (with a dumbbell)
front, side, side plank.
No Hagen Daz.

So, this road trip is off to a good start, no globo incidents and no Hagen Daz!
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Old 11-06-2013, 06:40 PM   #9599
Jim Cordes
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Re: Over 50 Crossfitters Sign In

11/6 WOD
A. 10:00 Skill Session: Handstand Work
These are getting better and better!

+
AMRAP 7:00
7 Squat Clean & Jerk (135/95)
7 Toes-to-bar
2 rounds + 7 C&J's + 4 T2B's.

Ugh, this was unpleasant. Came in at 12:30 since I was in Santa Maria in the morning. Didn't feel it beforehand, only a couple bites of a protein bar about 20 minutes before the WOD. The good news is that the squat cleans seem to be coming along well form-wise.

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Old 11-07-2013, 03:52 AM   #9600
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Thanks Cliff.... I had a lot more in me on the dead lifts, but with the impending WOD with 45 reps@225 and 45 box jumps, I thought I'd play it safe....good thing...after the first unbroken set of 21 deads I wiped out on my first box jump even though it was only 24"..... My legs just wouldn't fire.... Paced for about 20 seconds and the legs came back!

WEDNESDAY– NOVEMBER 6, 2013

Olympic

Split Jerk- 5 warm ups progressive load, then 2 x 6 @ 155

WOD
4 Rounds- 12 Minutes of Stations:

Battle Hoses

Sit Ups

Farmers Carry

Ladder Drills

Cone Shuffles

Line Hops

Finisher- 100 Meter Sprint x 10
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