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Cliff Miller 12-23-2013 08:54 AM

Re: Over 50 Crossfitters Sign In
glad to hear all are on the mend or well on the way anyways

friday nite

12 days of xmas....first time in 3 years i did it right all the way through :pepper:

18:59 (still feeling the lingering effects for last weeks cold)


1000 m. row
50 16 kg kb
50 20 lb ball slams

7:49 (set my self back with sore lungs and lots of coughing) gotta love being sick....

Jim Cordes 12-23-2013 05:03 PM

Re: Over 50 Crossfitters Sign In
12/23 WOD
The 12 Days of Christmas CPC Style
12) Squats
11) Double Unders
10) DB Push Press
9) Box Jumps
8) KB Swings
7) Knees to Elbows
6) Burpees
5) Pull ups
4) Ring Dips
3) Weighted Sit ups
2) Handstand Push ups
1) Muscle Up
Round 1 = 12 Squats
Round 2 = 12 Squats, 11 Double Unders
Round 3 = 12 Squats, 11 Double Unders, 10 DB Push Presses etc.

Push presses at 35#,weighted sit ups at 25# and 15# (depending on what was available), HSPU to one pad.

Push presses were very tiring. This was about 2:30 slower than last year. I spent the last 3+ minutes trying to get my muscle up but stopped after 3 failed attempts. Frustrating. Lately I have missed more of them than I have accomplished. Something to get dialed back in for the new year.


Alden Hingle 12-23-2013 08:59 PM

Re: Over 50 Crossfitters Sign In
Hello all. Forgot to mention in last night's post that I'll be taking two weeks off from workouts based on pain management doc guidance. I had steroid injections in my lower back today to settle down the inflammation in the sciatic nerve. If that doesn't work, I'll go in for a "roto rooter" of the stenosis and get the bulging disk trimmed.
If you are interested in the ugly details, go to [url][/url] (wfs); I posted a note there asking for input from the medical professionals on the list. Yep, still looking for that different opinion on my fitness program. ;)

I wish you all a merry Christmas, a happy Hanukkah or whatever holiday you celebrate this time of the year. May you have all the best of the season and good health and happiness in 2014.

Cliff Miller 12-24-2013 07:55 AM

Re: Over 50 Crossfitters Sign In
wow jim that is one ugly grouping for your 12 days of xmas

last nite

500 m. row

30 20kg kb swing
10 25lb dbell bench press
20 20kg kb swing
20 25lb dbell bench press
10 20kg kb swing
30 25lb dbell bench press
500m row


3 rounds
8 8lb seated rear delt
50 banded pull band

100 hollow rock

hope all of you guys have a stress free holiday season and will be able to enjoy a couple of down days.

off from the gym until friday

JT Kalnay 12-27-2013 11:46 AM

Re: Over 50 Crossfitters Sign In
@Alden, sorry to hear about the back pain.

Friday December 27, 2013

One month since I hurt my back and I am finally starting to feel whole. It still is sore, but it's no longer injured.

At the Shed...

Simulated walking on uneven terrain carrying 10# kbs in each hand for 10 minutes. This exhausted my hip flexors.

PVC movements, 11# training bar movements, 5# KB movements, some actual pullups.

JT Kalnay 12-28-2013 08:49 AM

Re: Over 50 Crossfitters Sign In
Saturday December 28, 2013

Gad a great walk in the sun.
Back is coming around.
Trekking poles rule!

Workout: Walk
Date: Dec 28, 2013
Distance: 2.63 mi
Duration: 50:43

To view 'Walked 2.63 mi on 12/28/13', follow the link below:

JT Kalnay 12-29-2013 02:55 PM

Re: Over 50 Crossfitters Sign In
Sunday December 29th, 2013

I can already tell the days are getting longer, and that there are a few more minutes of daylight!

10 tgus each side with 10#.
10 kb snatches on each side with 10#

Bench Presses
1x225 (fail)

could have gone heavier, but I have to remember I am recovering from a serious back injury. I think this is a really dangerous time for me, because I am feeling a LOT better, and thus am really susceptible to trying to do too much too soon and getting re-injured. baby steps JT, baby steps...

Alden Hingle 12-29-2013 08:53 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1212099]@Alden, sorry to hear about the back pain.


Thanks, JT. I am following orders, just walking on the treadmill and walking the dogs. Only one more week until my follow-up. Glad to hear you are feeling better but you are right about this being a dangerous time. Better to go slow and delay a week or two than re-injure yourself and be back at square one.

Cliff Miller 12-30-2013 08:19 AM

Re: Over 50 Crossfitters Sign In
JT....get those urges out of your head......slow and easy wins the race.....if you are anything like me and i suspect you are you just want to get back into the race right where you left off....don't do is not worth the extra time it is going to cost you. you will be back to your old self soon enough.

friday nite at the gym

4 round 500 m. row, 3 minute rest

16:07 total time

still feeling the effects of being sick. went home ate 1/2 diner and went to bed


3 round

10 90lb tbar row
10 135 front squat
10 1 armed bench press 25lbs


then with the axel bar on pins mid thigh height find 1 rm lift and hold.

then go down to 70% and 3 round max time hold overhand grip

:42, :46, :32

fore arms totaly torched afterwards but kinda fun

JT Kalnay 12-30-2013 02:05 PM

Re: Over 50 Crossfitters Sign In
Thanks Alden, Thanks Cliff, I can't hear it enough about being careful during rehab...

Monday December 30, 2013

Walked two miles on the treadmill increasing the incline up to 15% by the end. Very sweaty. Walking on the treadmill is actually harder for me than walking outside b/c outside I can use my trekking poles to reduce the side-to-side motion that exhausts my hip muscles. Outside I'm averaging 19 minutes per mile, on the treadmill I average 26 minutes per mile b/c my hips get tired then sore.

Held a goblet squat for two minutes.

Did some easy back squats in the squat rack machine.

Did 10 strict T2B.

Am feeling much better. Need to be very careful not to re-injure.

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