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Cliff Miller 09-12-2013 07:06 AM

Re: Over 50 Crossfitters Sign In
using the farmers bars 1 RM deadlift on a 4" platform (i mistakenly grabbed the farmers bars with the oversized handles and had everything set up before i noticed this mistake so i just kept going)

310 lbs

-2" saftey bar box squat 2 x 20 110lbs they were horrible by the last couple of each set

double russian kb swing

8-12-12 kgs

banded good mornings 100 unbroken (started with heavy green band and quickly realized i needed to drop down to lite green band)

flat plank hold on a bench with band (in seconds) 9-8-14

JT Kalnay 09-12-2013 01:36 PM

Re: Over 50 Crossfitters Sign In
Thursday September 12, 2013

I'd been having trouble breathing on monday/tuesday/wednesday, but assumed it was due to over-eating associated with 9/11 PTSD and to getting over-heated and dehydrated Monday and then again tuesday.

So, after yesterday's "rest day" (more overheating), I decided that today's WOD should be:

3 minute AMRAP burpees
1 minute rest
3 minute AMRAP thrusters (95#)
1 minute rest
3 minute AMRAP T2B
1 minute rest
3 minute AMRAP walking lunges holding 20# in each hand.

This was a :censored:bad idea.
After getting 25, 16, 28, 33 I experienced the rare double-ended:Flush000: pukie.:icon_spee
Life is really annoying sometimes.

Michael Pollak 09-13-2013 09:03 AM

Re: Over 50 Crossfitters Sign In
Last WO in Toronto before I head home

Friday 9/13

AMRAP 15 min. 9 rounds +10 slams

50 yd plate push ( 45# metal oly plate)
10 tire slams. 22# sledge

Once again.... I go into this going " ok. Piece of cake!"


The plate push maybe the singular hardest exercise I have ever done!!!! I really though I might puke I was working so hard... My legs were gone after 7 rounds, it was by sheer will alone I finished....

JT Kalnay 09-13-2013 06:09 PM

Re: Over 50 Crossfitters Sign In
Friday September 13, 2013

Oly lifting class with USAW coach.
Worked on footwork and opening the hip with the knee bent.
Didn't go very heavy (only 100kg C&J) b/c I have the strongman cert with Rob Orlando tomorrow.

Flipping tires, lifting Atlas stones, lifting beer kegs, carrying the farmer handles, and carrying the yoke, ought to be a painful/fun day!

JT Kalnay 09-14-2013 04:36 PM

Re: Over 50 Crossfitters Sign In
Saturday September 14, 2013

Strongman Cert with Rob Orlando


Cliff Miller 09-16-2013 06:59 AM

Re: Over 50 Crossfitters Sign In
JT are having way to much fun :D


5 rounds

8 105lb zerker squats
8 ring rows

then immediatly into

4 rounds 150 m. row
30 second rest


put 2 brisket onto bbq and drank way to many beers with friends

saturday (hurtin for certain)

3 rounds (fight gone bad style)

front lunge/back lunge/squat
14 lb wall ball
20" box step up

262 reps

got home put brisket in oven, put 2 pork butt on smoker, did house/yard work getting ready for party.....


whoo hooo rest day and football

Michael Pollak 09-16-2013 11:50 AM

Re: Over 50 Crossfitters Sign In


High Hang Clean- 5 x 3 @ 155

4 Rounds For Time: 9:27

Shoulder to OH x 10 @ 135
Pull Ups x 15
100 Meter Sprint

JT Kalnay 09-16-2013 02:25 PM

Re: Over 50 Crossfitters Sign In
@Claw, yes life is fun some times, then you realize you live in Cleveland where the Cleveland Browns play football, then life ain't so good...

Monday September 16, 2013
Still worked from Strongman Cert.

Walked 10 minutes at 2.5mph at 1.5% incline to warmup.
Did 50 single unders to warm up.

5 rounds, not for time (are you kidding? for time? After strongman? NFW)
50 double unders
5 pullups
3 dips

Cooled down with 2 minute goblet squat and 10x135# back squats.

Lots of travel tue/wed/th/fri/sat/sun (including Power Lifting Cert in Ann Arbor).

Bill Hoogsteden 09-16-2013 05:27 PM

Re: Over 50 Crossfitters Sign In
JT- I'd make a crack, but then I'm a Jets fan...:rolleyes:

400m run
15 HR Push ups
15 AbMat sit ups
10 Back extensionx
Samson Stretch
10 PVC pass throughs
10 Push Ups

HBBS: 1X6@65%, 1X6@75%, 2X6@80%
185#, 225#, 240#

[I]Worked on my form for these, especially after the FB HHBS discussions with Deb Weber yesterday![/I]

Cliff Miller 09-17-2013 07:01 AM

Re: Over 50 Crossfitters Sign In
last nite

4 rounds for time

10 24" box jump
5 under bar burupie for lack of better description (set up bar in rack about 16" off of floor. roll under it, stand/jump up, step over it and repeat)
250 m. row


2 x 20 rear delt 5 lbs

3 x 1 minute plank hold on elbows

150 banded good mornings green band

John Jaeckel 09-17-2013 12:07 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 8/Week 1
Shoulder Press Day

Shoulder and Behind Neck Presses w/Oly Bar
Rollovers w/PVC


Overhead Walk
2x70 yards w/35 lb k-bells
Incline leg raises

Bill Hoogsteden 09-17-2013 05:44 PM

Re: Over 50 Crossfitters Sign In
Nice work gus!!

[B]At base Globo:

.44444444mi run
100 SUs
15 Push Ups
10 Hip openers (each leg)
10 Hip closers (each leg)
15 Sit Ups
10 air squats
10 DU attempts

Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
135#, 150#, 160#

Cliff Miller 09-18-2013 07:05 AM

Re: Over 50 Crossfitters Sign In
great work as usuall all!!!

last nite

1 RM saftey squat bar 360lbs

4 rounds

50 banded good mornings green band
25 hollow rocks
all done unbroken

were susposed to add in sumo deadlifts but my ankle was feeling a bit wonky after the squats so errd on the side of caution and did not do them

John Jaeckel 09-18-2013 12:53 PM

Re: Over 50 Crossfitters Sign In

Wendler 5/3/1
Month 8/Week 1
Dead Lift Day

K-bell Swings
Suitcase Deads


Incline Situps
Horizontal Rows

Michael Pollak 09-18-2013 02:10 PM

Re: Over 50 Crossfitters Sign In
Tuesday sept 17

Dead Lifts- Progressive Warmup 4-5 Sets x 3

Then 8 x 3 @ 275 – Every 30 Seconds


“Anish”. RIP brother

15 Minute AMRAP:

Wall Balls x 10

KB Swings x 20 @ 55

Dubs x 40 / Singles x 120



Bench Press Reps- 4 x 5 Progressive Load to 65%- Then 1 x 5 @ 70%... 295

12 Minute EMOM

Even- Bear Crawls

Odd- Burpees

I can't say how many times I face planted.... This was cruel after doing heavy bench press

Bill Hoogsteden 09-18-2013 04:52 PM

Re: Over 50 Crossfitters Sign In
Awesome work guys!!

PVC Pass Throughs

25 Thrusters (95, 65#)
25 Toes to Bar
25 Box Jumps (24, 20″”)
25 Toes to Bar
25 Thrusters (95, 65#)

Scaled 65#


[I]Broke the rounds into subsets of 5. That didn't work for the 2nd set of TTBs! Going into it, the folks from the early class told me I'd like it! It wasn't a bad one![/I]

JT Kalnay 09-18-2013 06:25 PM

Re: Over 50 Crossfitters Sign In
Wednesday September 18, 2013

At a road-globo, where nothing good ever happens...
Goblet squat, burpees, planks, air squats, box ups, burpees, kipping pullups.


Cliff Miller 09-19-2013 09:48 AM

Re: Over 50 Crossfitters Sign In
wow is all i can say of some people JT. sure glad i don't have to travel and live in a small town.

last nite

3 rounds rowing for total meters
30 seconds 100%
30 seconds 50%
30 seconds 100%
30 seconds 50%
30 seconds 100%
30 seconds 50%
3 minute rest

2473 meters


3 x12 1/2 ghd sit up with 25lb dbell

then 3 x 20 1/2 ghd situp no weight

Michael Pollak 09-19-2013 04:12 PM

Re: Over 50 Crossfitters Sign In


Snatch- 4-5 Warmup Sets to 60% Then

8 x 3 @ 135



21-15-9 8:30

Cleans @ 135

Ring Dips

First time I ever did this WOD... thought 8:30 Rx was pretty respectable... My sore shoulders really slowed me down... Normally I can string 21 ring dips no problem but I am so sore from this weeks training I had to do in groups of 5... By the time I was done I was finally warmed up lol

Bill Hoogsteden 09-19-2013 06:03 PM

Re: Over 50 Crossfitters Sign In
JT - [QUOTE]From now on it’ll be burpees ... in the hotel room...[/QUOTE] ONLY on the ground floor!! (Trust me! I found out the hard way!! :rofl:)

Cliff - Nice Rowing WOD! I'll have to remember to try it!!

Michael - Total beast mode on Elizabeth!! She's been real nasty to me!!:D

100 SUs
15 Push Ups
15 AbMat Sit Ups

5×3 Press Triplet (Strict, Push, Jerk)
45#, 75#, 105#, 125#(f),115#, 115#

10x100m Sprints
10-1 HRPU afer each round
(100m Sprint, 10 HRPU, 100m Sprint, 9 HRPU, etc)


[I]I felt my shoulder on the Strict Press. Doing 135 or 145 would have been nice!
Did the sprints and HRPUs outside in the rain!!! Nothing like getting your chest on a wet ground.[/I]

Michael Pollak 09-20-2013 10:20 AM

Re: Over 50 Crossfitters Sign In
Bill... Couldn't imagine what I would think was going on if someone in the room above me was doing burpees!! Too funny:D



4 RFT: 24:20

400 Meter Run

10- T2B

200 Meter Run

20- V-Ups

100 Meter Run

30- Anti-Rotation Presses

Michael Pollak 09-22-2013 02:40 AM

Re: Over 50 Crossfitters Sign In


Squats- Warmup To 80% Then 2 x 5 @315



5 RFT Each For Time: 16:00:pepper::pepper::pepper:

Pull Ups x 20

PushUps x 30

Sit Ups x 40

Air Squats x 50

3 Min Rest Between Rounds

There were about 40 of us in class... My buddy Frank and I decided to stick together and push! Push we did!!! I finished at exactly 28 min minus the 12 min rest..... 16 min work time!!! Next people to finish we're at least 12-13 min later... A bunch timed out and quit... Coach came over and high fived me :)

Jim Cordes 09-22-2013 11:04 AM

Re: Over 50 Crossfitters Sign In
Been a while since I posted my WODs.

9/14 Saturday WOD

Partner WOD.
3 power cleans (135/95)
6 hand release push ups
9 wall balls
Alternate rounds but can only work while partner holds plank.

22 rounds + 15 reps.
Worked with Augie. We held planks straight through until we realized we could drop out of plank for a couple seconds while partner switched stations.
Team “Fielding of Dreams”

9/16 WOD
A. Squat Clean + Split Jerk, 3 reps, 5 sets, rest as needed, 15:00 cap
Coach’s Notes: “A” is skill work so light to moderate load. Work on fast elbows and clean transition from clean to jerk.

4 rounds of:
15 Wall Balls
20 No Pushup Burpees
25 Russian KBS
30 Double Unders
2:00 rest

9/18 WOD
A. Backsquat, work up to a 1RM in 15:00
225 (ran out of time before attempting 245 or 255)

B. EMOTM, 10:00
odd- Ring Dips 5-10 reps
even- Strict pullups 5-10 reps
C. EMOTM, 10:00
odd- Box Jump, 10 reps (step down)
even- Burpees, 10 reps

Don’t recall numbers.

9/21 Saturday WOD
8:00 AMRAP
200M run
15 goblet squats (1.5 pood)
10 h.r. push ups
4 rounds

2:00 rest
8:00 AMRAP
200M row
15 no-pushup burpees
10 dumbell snatches (5l/5r)
3 rounds @ 35# + 101 m rowing

2:00 rest
8:00 AMRAP
30 double unders
15 sit-ups
10 deadlifts (135/95)
4 rounds + 45 reps

JT Kalnay 09-22-2013 04:50 PM

Re: Over 50 Crossfitters Sign In
Sunday September 22, 2013

176# kettlebell and day two of powerlifting cert. 'nuff said...


John Jaeckel 09-23-2013 09:05 AM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 8/Week 1
Bench Press Day

20 pushups



Wendler 5/3/1
Month 8/Week 1
Squat Day

Deep, slow OHS w/Oly Bar


Uphill walk
Incline leg raises

Jim Cordes 09-23-2013 11:22 AM

Re: Over 50 Crossfitters Sign In
Michael, that is one impressive Barbara!
JT, how high were you able to swing that bad boy?

9/22 workout at SBAC

Back squats to very low target (7" high, about 5" below parallel)
20 @ 45#
10 @ 95#
5 @ 115#
5 @ 135#
2 @ 155#
1(f) @ 165# (made it up about 1” then stalled out)

Idea here was to work on my ongoing challenges with squatting to below parallel.

9/23 WOD
A1. Close Grip Bench Press, 31X1, 5-7 reps, 5 sets, 1:00 rest
A2. Bent Over Barbell Row, 31X1, 5-7 reps, 5 sets, 1:00 rest
Only 6 reps on last 2 sets of CGBP’s.

:30 Row Sprints (cal), 5 sets, 2-3min rest.

(Probably less than 2-3 min rest between sprints.)
These felt good. I really focused on exploding with my legs.


JT Kalnay 09-23-2013 02:01 PM

Re: Over 50 Crossfitters Sign In
@Jim, I swung it thigh high about 10 times, waist high about 3 times, then eye high once. I considered trying for overhead, but then discretion (and fear) won out over recklessness (luckily).

Monday September 23, 2013

Three rounds of Cindy in 5 minutes to warmup.

10 unbroken back squats at 45#, 10 @ 95#, 10@145#
5 touch and go deadlifts @145#, 5 @195# (sumo width), 5@245#

Metcon: AirForce 2013 (scaled for jt)
Complete 20 each of thruster, SDHP, OHS, Press, Front Squat by performing:

EMOM: 2 burpees, then AMRAP in the remainder of the minute of the movements. Proceed to next movement after finishing all 20 of the first movement.

RX was 5 burpees and 95#.
I scaled to 2 burpees and 45#.
It still took me 16 minutes...

Bill Hoogsteden 09-23-2013 05:49 PM

Re: Over 50 Crossfitters Sign In
Total Beast Mode Guys!!

Michael - The issue was getting the call from the hotel staff!!:rofl:

JT - 176# KB!?!? Seriously?!?!?

400m run
15 HR Push Ups
15 AbMat sit ups

12-10-8-6-4-2 HSPU
2-4-6-8-10-12 Power Cleans (155/105)
(12 HSPU, 2 PC, 10 HSPU, 4 PC, etc.)

Scaled to Stinkbugs (knees on box) due to my shoulder acting up & 115# Cleans


[I]Heaviest weight and 2nd one done!! The PC's just kept getting worse and worse. Tried to keep hands on bar and I was able to string 3 together in the last round. My time was also one of the faster one on the board! Short brutal WOD!![/I]

Michael Pollak 09-23-2013 06:47 PM

Re: Over 50 Crossfitters Sign In
Thanks Jim!

Great work everyone!!! Man, wouldn't it be awesome if we could get together and do an old farts team competition ... I know logistically impractical :D



Cleans- 6 x 2 @ 65%. 145 – Every 30 Secs

4 Rounds For Time:

400 Meter Run

Over The Bar Burpees x 4

OH Squats x 6 @ 115/95

Pull Ups x 8

My OHS stink on ice, so I subbed out front squats @145 and did extra OHS with the bar

Michael Pollak 09-24-2013 01:55 PM

Re: Over 50 Crossfitters Sign In


Dead Lift Reps- 8 x 6

Progressive Load to Last Set @ 135,225,275,315,335,355,375,375

15 Minute AMRAP: 5 rounds

Push Jerk x 6 @ 115

Good Mornings x 12

T-2-B x 18

Mans those GMs were the worst after blowing out my hams on the dead lifts .... Legs were a shakin!!!

Bill Hoogsteden 09-24-2013 04:08 PM

Re: Over 50 Crossfitters Sign In
Michael - [QUOTE]...wouldn't it be awesome if we could get together and do an old farts team competition ...[/QUOTE]That would be AWESOME!!:kicking0:

2X400m run
10 Leg swings
10 HR Push Ups
10 Air Squats

3 rounds of:
400m Run
21 Burpees (Yay! Burpees!!)


[I]It took me 1:47 to do the 1st 400m! Then, it was all downhill from there! Tried to get'em done in subsets of five. The last run was barely a run, but at least on the last set of Burpees (Yay! Burpees!!), I was able to get 10 in a row![/I]

Cliff Miller 09-25-2013 06:42 AM

Re: Over 50 Crossfitters Sign In
great weekend and week of work guys


floor press with 5/8" chain 1RM

185 lbs

3 x 20 dbell bench 50lbs

lying on bench row

3 x 12 115lbs

lying bench band pull aparts 200 single red band


4 rounds

500 m. row
20 14lb lateral wall ball


was not sure if i was hung over as i had gone out friday nite and had a few beers or actually sick so i pushed my self off the couch to go to class and find out i was actually sick. watched way to many football games the rest of saturday and sunday

new week of "being good to ourselves". which translates to "everybody can have a bit of an easy week because it has been a long summer, there is the fall challenge coming up this weekend and the next couple of weeks are really going to suck"


4 rounds

5 20kg 16"goblet box squat
10 12kg kb reverse lunge
15 sit ups


last nite

4 rounds on the 2 minutes

300 m. row
15 incline push ups

guys yup it would be logistiacly tough but i think we could have a blast if we were all able to meet up for an old fart comp:pepper: if for no other reason than to travel to a different local and drink some beer and eat some bbq.

JT Kalnay 09-25-2013 11:04 AM

Re: Over 50 Crossfitters Sign In
Yes an old farts team comp would be cool.
I think at least two of us live in Ohio...

Wednesday September 25, 2013

Three Months Until Christmas...

sets of 10 unbroken strict presses
45, 75, 95, 115

10 minutes, EMOM, 5 push presses (75#), 5 jumping pullups

12 minute running clock
9 HSPU (scaled to 20" box)
25 dubs (got 21 unbroken)
68 walking lunges
9 HSPU (scaled to 20" box)
25 dubs (got 22 unbroken)
68 walking lunges
9 HSPU (scaled to 20" box)
25 dubs (got them all unbroken)
68 walking lunges
I shankle complex (3 clean pulls, 1 squat clean, 2 jerks)

In one of those "I might be getting better and might get good at this" moments I realized I was the only person who got 25 dubs unbroken at any point during the WOD.

Jim Cordes 09-25-2013 12:44 PM

Re: Over 50 Crossfitters Sign In
9/25 WOD
A. Find your 1RM Weighted Pullup in 10:00
1 pood, failed at 1.25 poods

B. Front Squat, 20X1, 3-4 reps, 4 sets, 3:00 rest

AMRAP 10:00
30 Double Unders
20 MB V-Twists
10 Dumbell Thrusters
3 rounds + 49 reps with 35# dumbbells

Weighted pull up went OK. (Did pull ups with palms forward, not chin ups with palms facing in.) Very pleased with depth and knees-out on FS.

AMRAP was a mess. My rope broke on second set of double unders so I lost time trying out a couple different ropes, and the V-twists were doubled in that left/right = 1. Sets of 35# dumbbell thrusters went unbroken but I had to take a moment's pause at top of each thruster with bells resting on my shoulders. HUGE class this morning, Baker did a great job of staggering us and it was a very good thing we had the second room open.

Link to whiteboard (WFS): [url][/url]


Michael Pollak 09-25-2013 01:20 PM

Re: Over 50 Crossfitters Sign In
Hmmmm...... Might take some doing but could be interesting on the team WO
Just have to see what develops, Florida is a number one travel destination:D:D:D:D



Bench Press- Warmup to 85%- Then 2 x 3 @ 85%


4 RFT:

400 Meter Run

15 Power Cleans @ 95/55

Michael Pollak 09-26-2013 02:02 PM

Re: Over 50 Crossfitters Sign In


Snatch- 8x 3 -Progressive Load- Last Set at 80%... 165 x3 no problem... no reped at 175:(.

2 Rounds For Time: 10:54

HSPU x 8

Deads x 16 @ 225/135

Pull Ups x 24

Split Squats x 32

Dubs x 40

Jim Cordes 09-26-2013 04:33 PM

Re: Over 50 Crossfitters Sign In
9/26 WOD
Geoff Deas' 41st birthday WOD
(Just seemed the right thing to do in light of this: (WFS) [url][/url])

410M Row
41 seconds rest
41 2-pood kettlebell swings (I did Russian style)
41 OHS with PVC pipe
41 Burpees
41 Manmakers (25# dumbbells)
41 (x 4 = 164) double unders
410M Row

About 25:00.
Worked with MikeMacSB and Deas. By the time the burpees and manmakers were done, my shoulders were so fried that they were the limiting factor on double unders. My RPM rope broke yesterday so I used my old, heavier rope. I could really notice the difference!

Rest of the class did "Deck of Death," so this was basically exchanging one chipper for another.


Bill Hoogsteden 09-26-2013 07:45 PM

Re: Over 50 Crossfitters Sign In
Yeah, JT could pick me up on the road to whereever! :D And I do like Cliff's Beer & BBQ suggestion! :D


.5mi run
100 SUs
10 Leg swings, both legs,bothgirections
10 Air squats
15 Push Ups
10 Presses 30Kg
10 DU/Attempts

Row 30 Min:
30 sec Max Effort Cals
90 sec Recovery

During Recovery try to match Cals in 30 sec Max effort row

314cals, 5850+m

[I]I was able to keep about 9 for the Max efforts. Keeping the hard pulls allowed me to get a calorie for 2 to 3 pulls. I ended up doing about 9 Cal for the 30 sec max rows. It was easy to match that during the recovery.

But my Hmmies were REALLY SORE during the Recovery rows! :eek:[/I]

Michael Pollak 09-27-2013 08:13 AM

Re: Over 50 Crossfitters Sign In
Cliff... Love to get some BBQ tips from you in person!!! That alone would make the trip worth it:)



200 Meter Run x 10

WOD #2

10 Minute AMRAP:

50 Meter Sled Variations

Y’s / Pulls / Push / Pull Throughs

John Jaeckel 09-27-2013 03:50 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 8/Week 2
Shoulder Press Day

Behind Neck press
Shoulder Press
Both with Oly bar
PVC Rollovers


Overhead Walks
(Two 35# k-bells 2x70 yards)
Janda Crunches with 10 pound plate overhead

Wendler 5/3/1
Month 8/Week 2
Dead Lift Day

K-bell Swings
Snatches with Oly Bar
Suitcase DLs (50 lb. k-bell)


Incline Leg Raises
Tractor Tire Flipping

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