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JT Kalnay 01-12-2014 11:28 AM

Re: Over 50 Crossfitters Sign In
Sunday January (not July, guess yesterday's post was wishful thinking) 12, 2014

TGUs, rolling, pass throughs, Bergener warmups.

Strict Presses
failed at 165

Push Presses
5x135, 3 sets

12-9-6 (not for time)
20# kb snatches
burpees (2014 burpees (fast) not 2013 burpees (slow))
20# wbs, 10' target, fast and unbroken.

Tried to do each subset as fast as possible to work explosive power and quickness instead of working "grind it out" speed.

Jump rope cash out, (about 30 singles and 13 dubs)

JT Kalnay 01-13-2014 02:28 PM

Re: Over 50 Crossfitters Sign In
Monday January 13, 2014

The only thing MapMyRun got right on this WOD was the time.
I guess it's not that accurate when you're walking up and down the same 35' hill over and over and over.
This walk was done in howling wind with driving rain.

Jim Cordes 01-13-2014 06:44 PM

Re: Over 50 Crossfitters Sign In
1/13 WOD
A. 3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk, work up to a challenging weight for the complex in 12:00
Failed at 155 HPC, which is the movement I figured would be my weak link.

4 rounds of:
15 Box Jumps, step down
20 Russian KBS
25 Wall Balls
rest 3:00
20:56. (Splits 2:50, 2:52, 3:00, 3:14)

Used 2 pood kettlebell. This was a tough WOD! After first round had to break KBS into 10's then 5's by last set. Wall balls were broken up from the beginning between 11's and 2's. When I am really tired it is so hard to achieve good ROM but I am always striving for it. Increasing split times tell the story.

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


JT Kalnay 01-14-2014 01:23 PM

Re: Over 50 Crossfitters Sign In
Tuesday January 14, 2014

goblet squat and KBS warmup

squat clean practice to 95#

snatch practice to 95#

squat clean and jerk practice to 115#

did about 1/3 of a "normal" lifting workout, trying to be smart

very promising, one step at a time.

Cliff Miller 01-15-2014 08:10 AM

Re: Over 50 Crossfitters Sign In
late last week at the gym but don't have my notes with me. know that by after my saturday class i was happy that there were 4 football games on for the rest of the weekend. :D


5 rounds for time

250 m. row
20 air squats


3 rounds

20 5 lb strait arm oblique twists
20 flat bench situps

5 lbs windmills 3 x 20

last nite

Bench Press: 3RM football bar 190

Incline DB Bench: 3x8 25lbs

DB Tri Ext.: 3x8 20 lbs

4 rounds of:
RM Supine Row 5,5,5,5
25 Incline Narrow Grip Push-ups

Pushdowns: 100 7 kg plate

Standing Rear Delt. (thumbs up): 8-8-8 5 lb dbell

3 rounds of: red band
50 Face Pulls
50 Pull Aparts

Jim Cordes 01-15-2014 01:21 PM

Re: Over 50 Crossfitters Sign In
1/15 WOD
5 rounds of:
400m Run
15 Overhead Squats 95/65#

About 30 seconds off my best. I should have read my workout log before doing Nancy this morning because I think I lagged it too much both on the runs and on the squats. Dumped the bar forward by mistake on the first set, third set 10-5, wanted to break up the fourth set but Traver was taking a picture and I wanted it to be an action shot. Last set straight through also. My PR is 15:29,and if I run just a little faster and make sure to do all OHS sets unbroken, I should be able to break 15.

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


Pat Quigley 01-15-2014 03:32 PM

Re: Over 50 Crossfitters Sign In
Working my way back into shape. Started the Whole Life Challenge for the second time. After such a long lay off, I am really metabolically challenged.

Today after warm up and stretching,

5X5 Front squat: 135....175

Back Ext.
GHD sit ups
Thrusters w. 135

Scales: sit ups to parallel and push up in lieu of thrusters. 7:44. Good work out. Was able to move almost continuously.

JT Kalnay 01-15-2014 04:07 PM

Re: Over 50 Crossfitters Sign In
Wednesday January 15, 2014

Successfully completed the online judge's course for the 2014 Open. So, while I won't be able to compete, I'll be able to participate as a judge.

Today's training for Peru. Four laps of Hogsback Lane up to the memorial in Rocky River Reservation (2.33 miles, 700' elevation gain, 700' elevation loss). When I can do this 20 times in a row I'll be ready! Right now my legs are like jello. Am thinking that tomorrow will be a rest day... [url][/url]

Bill Hoogsteden 01-15-2014 06:20 PM

Re: Over 50 Crossfitters Sign In
[B]10 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]11 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]12 Jan:[/B]
5 Burpees (Yay! Burpees!!)

[B]14 Jan:[/B]
55 Burpees (Yay! Burpees!!)

[B]15 Jan:
.444444mi run
100 SUs
10 Leg Swings
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Leg openers
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 sit ups
10 Burpees (Yay! Burpees!!)
10 Box Jumps
13 DUs (with 2-3 SUs between)

Diane (Modified)
225# DLs
Push ups

~12 min
[I]Found out my chronometer isn't working right! The last few WOD times are wrong!!:ranting2::shrug:

Nice work guys!![/I]

JT Kalnay 01-16-2014 12:36 PM

Re: Over 50 Crossfitters Sign In
Thursday January 16, 2014

Rest Day (calves and back are a bit dodgy after yesterday's hill-walking. The uphill is fine, coming downhill is tough on my joints...)

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