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Old 11-07-2013, 08:15 AM   #9601
Cliff Miller
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Re: Over 50 Crossfitters Sign In

michael....yup i know the feeling of looking at the box and just knowing your legs are not going to move

last nite

4 rounds

5 push ups to a 3 board board
10 supline pull up
200 m. row
2 minute rest

11:48

3 rounds 30 1/2 ghd sit up

off to long beach washington for a 4 day weekend after work tonite. looking forward to a much needed rest.

for the skier's out there it is absoutly dumping snow down into whistler village. they are predicitng an absoutly epic ski year here.
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Old 11-07-2013, 08:37 AM   #9602
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Thursday November 7, 2013

Hotel dumb bell swings
Hotel dumb bell cleans (straight arm until triple extension achieved)
Hotel dumb bell swings
Hotel dumb bell snatches (straight arm until triple extension achieved)

No globo experience.
No Hagen Daz.
Road trip still on track!
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Old 11-07-2013, 02:50 PM   #9603
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Cliff....have a great few days off!!!!

JT... Slaying the Hagan Daz Dragon !!!

THURSDAY– NOVEMBER 7, 2013

Olympic

3 Position snatch- Work To Heaviest Rep Then:

Snatch From Floor- 2 x 3 @ 85% of Heaviest 3 Position

WOD
10 Minute AMRAP: 170 reps (man those burpees EMOM were a kick in the jewels)

Wall Balls x 10 @ 20

Push Ups x 10

Pull Ups x 10

Hang Power Cleans x 10 @ 135

**On Every Minute- 3 Burpees**
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Old 11-07-2013, 03:07 PM   #9604
Jim Cordes
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Re: Over 50 Crossfitters Sign In

11/7 WOD
A. 3 Position Squat Snatch (high hang, knees, ground), 3 reps, 5 sets, rest as needed, 15:00 cap
65's, 75's, 85.
Not nearly warmed up enough to catch all of these in the full squat at first. Really worked on hip extension. My latest idea is to rock from heels toward toes on second pull to accentuate the hip extension.

+
800m Run
8 Turkish Getups (alt L/R)
40 Wall Balls
6 Turkish Getups (alt L/R)
30 Burpees
4 Turkish Getups (alt L/R)
20 Kettlebell Swings 2 Turkish Getups (alt L/R)
10 Wall Climbs
800m Row

24:20.
Used 1.5 pood kettlebell. Everything was slow except the 20 KB swings (American) which went straight through. Note to coaches: Too much work for an hour in this one, should have just gone with the metcon.

Claw
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Old 11-07-2013, 06:46 PM   #9605
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice WOD's everyone!!

5 Nov:
21 225# DLs & Burpees (Yay! Burpees!!)

7:14

6 Nov:
1001m row (~4:30)
9 Pull Ups
11 100# Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
1497m row (~6:30)

7 Nov:
6 min AMRAP:
10 HSPU (Subbed StinkBugs)
30 DUs (Subbed 90 SUs)

3 rounds + 10 Stinkbugs + 62 SUs

First completed WOD in 3 Weeks!!
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Old 11-08-2013, 03:57 AM   #9606
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by Jim Cordes View Post
11/7 WOD
A. 3 Position Squat Snatch (high hang, knees, ground), 3 reps, 5 sets, rest as needed, 15:00 cap
65's, 75's, 85.
Not nearly warmed up enough to catch all of these in the full squat at first. Really worked on hip extension. My latest idea is to rock from heels toward toes on second pull to accentuate the hip extension.



Claw

Hey Jim .... I know exactly how you feel about not getting warmed up enough
We have been doing 3 position snatch and cleans for the past few weeks. Last Monday one of our other coaches led my class and as always we started with a PVC pipe but this time she had us " jump" from position one, " jump and pull" " jump , pull and turnover, jump, pull, turnover and receive in full squat" Then the same from position two, then three.

Then still with PVC we did a full set from all three positions in a row with full squat ...five times

Coach stated it was to help build our motor reflex with out worrying about how much weight we were using.....true....but I was so nice and warm, I was ( we were doing 3 position cleans) cleaning like a beast and getting really low really fast!!!

It only took five min for the drill and I'm going to try to incorporate it as often as possible

Great work!!!!
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Old 11-08-2013, 07:33 AM   #9607
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Jim: still can't catch it in squat snatch, have gone exclusively to split

Friday November 8, 2013

Held a goblet squat for two minutes. Caught a few "what is he doing" looks from the chatty forty somethings "strolling" on the hotel treadmill.

21-15-9
Dumbell thrusters, 20# in each hand
Holding front, side, side, plank for that number of seconds.

Chatty-stroller1: "doesn't that hurt your knees?"
Chatty-stroller2: "you're really breathing hard."
JT: (who can't speak b/c he can't breath) shakes head "no" to CS1, nods head "yes" to CS2, exits to shower.

No Hagen Daz
No globo experience (just some looks and comments from strollers)
Road trip still on track.
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Old 11-08-2013, 12:00 PM   #9608
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Michael, I like that warm up.
JT, haven't tried split snatch, might give it a try.

11/8 WOD
A. OHS, 32X1, 3-4 reps, 5 sets, rest 2-3min
75-95-115(f, 2 only)-95-105
These all felt great; good depth, good tempo, good form. Got stuck in the hole at 115. The 2-second hold at the bottom made these much harder.

+
4 rounds of:
10 Jump Squats (target 6" above highest reach)
15 Pushups
20 Walking Lunges w/plate locked overhead (45/25)
25 Double Unders
rest 2:00
13:37

First split 1:44, then a couple around 1:50, and I think the last one around 2:00. Walking lunges were the hardest part.

Claw
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Old 11-09-2013, 02:14 PM   #9609
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Saturday November 9, 2013

Walked a couple of miles, sprinted about 800 yards dragging 50 pounds of luggage...

My note to United Airlines:

Dear United Airlines,
Six out of seven of your employees did the best they could today, one had an epic fail. The mechanic in Seattle fixed the plane so it flew just fine to Denver. Yes it took three hours, but he fixed it right. The pilot kept us informed of what was happening and why, which didn't make the delay any shorter, but at least kept me in the loop. Beatrice the stewardess smiled and offered condolences and fed and watered us the best she could, she didn't break the plane and most of us knew that. The steward and the man I assumed was a sky Marshall were paragons of polite but certain advice to the woman who didn't realize the stewardess didn't break the plane. The customer service rep at the united club did her best to find a seat on a much later flight, but still a flight home. So good job to those five. However, to the man at the gate who "released" my seat on the earlier flight, the one that I RAN through Denver airport to get after united made me late, the man who first pretended I was invisible (which was difficult b/c I was dripping sweat on his shoes) while he continued to board the connecting flight for which I had a boarding pass, and who then sought to embarrass me by talking down to me about the rules and procedures and how "old guys like you who are flying for the first time should get to the airport earlier b/c it can be confusing". See that word that says "platinum" on the boarding pass? That means I fly on your airline, a lot. See that connecting flight info on the boarding pass? That means it's United's fault, not mine, which everyone but you seems to understand. Please consider another line of work, this one does not suit you.
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Old 11-09-2013, 03:53 PM   #9610
Michael Pollak
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Re: Over 50 Crossfitters Sign In

SATURDAY

Strength

Squats- Work to Heaviest Set of 6.... 315

WOD

“Manny”
5 Rounds For Time: 10:29

Thrusters x 5 @ 135
Pull Ups x 15
Dubs x 30 (90 singles)
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