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JT Kalnay 01-05-2014 02:19 PM

Re: Over 50 Crossfitters Sign In
Sunday January 5, 2014

Day Two of Oly Lifting Cert

Another great day learning how to coach the lifts.
The coaches really focused on how to teach the lifts.
There were a couple of other guys from my demographic at the cert and it was cool to hang out with the "geezers" and learn how to teach other "geezers". Coach Burgener appreciated our squats to a box.

Cliff Miller 01-06-2014 07:13 AM

Re: Over 50 Crossfitters Sign In
jt great that you are taking those courses....never to old to teach an old dog new tricks eh?


20 minute amrap

5-185 lb dead lifts
15 incline push ups
10 20 kg kb swing
250 m. row

7 1/4


50 lunges w/20 lb vest

3 rounds

10 - 20" box jump (had to stepup as my legs felt like rubber)
10 low incline dbell press 30lb

50 lunges w/20lb vest


watched way to many close football games

JT Kalnay 01-06-2014 04:09 PM

Re: Over 50 Crossfitters Sign In
@Cliff, yes the old trick for teaching new tricks to old dogs is, wait, what was I talking about?

Monday January 6, 2014

3 TGUs with 15# on each side.
TGUs make BTUs.

10 burpees (have I ever mentioned I vehemently dislike burpees?)

walked 2 miles on the treadmill at inclines of up to 10%.
wore sturdier shoes today and that seemed to help with the instability in my prosthetic hip

did 2x10 deadlifts at the amazing weight of, wait for it, drumroll please, 45#...

Alden Hingle 01-06-2014 08:05 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;1212586]learned a good lesson last nite about paying attention to numbers

back squat 372
bench 220
dead lift 405

total 997lbs

and i know i left at least 3 lbs on the table somewhere over those 3 lifts:mad:

Cliff - Sorry you missed 1000 but you know those 3 pounds are history the next time you give this one a shot.

Happy New Year everyone! Wishing all of you good health and much happiness in the new year.

WU: Row 800m; t-spine mobility; press 45 X10/ 60, 70 X5
Lift: Press 75, 90, 95 X12
Assist: Pull-ups X6X6; KB C&P 25# X40 reps; KB swings 25# X30

Jim Cordes 01-07-2014 12:37 PM

Re: Over 50 Crossfitters Sign In
[B][I]1/4 Saturday WOD[/I][/B]
A. 10:00 to get one rep max Turkish Get Up
2 pood kettlebell with right arm, 65# dumbbell with left arm

B. Team WOD with Augie
5 RFT of:
40 Pushups (one partner works while other partner holds plank)
50 Sprawl balls (throw 20# medball to partner, catch medball from partner, no pushup burpee, throw medball to partner etc.)
60 Squats (one partner works while other partner holds squat)

Beat Z and Luna by 4 seconds (not that it was a competition).

[B][I]1/7 WOD[/I][/B]
A. EMOTM, 12:00
odd- Weighted Pullup 2-3 reps
25# dumbbell held with feet until last round, then 30# dumbbell

even- Push Jerk - 3-5 TnG reps

4rds for reps:
30sec row (cal)
30sec narrow grip bench press (45+)
30sec situps
30sec wall ball shots (20/14)
30sec sumo deadlift high pull (2/1.5pd)
<30sec rest between movements>

My scores each round were all over the map, primarily depending on the weight of the narrow grip bench press. Did one round at 55#, one at 45#, and two at 65#, depending on what was available.

Majority of the class did Performance. 6 a.m. is getting pretty bad@$$!


Bill Hoogsteden 01-07-2014 04:59 PM

Re: Over 50 Crossfitters Sign In
Nice Work Guys!! (Awesome powerlifting total Cliff!!)

JT, Yay! Burpees!! :rofl:

[B]3 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]4 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]5 Jan:
30 Burpees (Yay! Burpees!!)

5 135# Power Cleans
8 25# (50# Total) Dumbbell Thrusters
10 Lateral Jump over the bar


[B]6 Jan:[/B]
30 Burpees (Yay! Burpees!!)

Cliff Miller 01-08-2014 08:31 AM

Re: Over 50 Crossfitters Sign In
thanks guys....i know they are history cause i am gonna learn from that and keep track of where i am lbs wise. i can be a flake sometimes when it comes to the small things :D or so my wife says....

last nite


95 lb sumo hi pull
4 board push up

4:08 (my left shoulder was not happy at all)

football bar bench pull 8-8-8


lying side rear delt 6 x 12 8lbs

3 x rm toe touches to first pause


JT Kalnay 01-08-2014 12:50 PM

Re: Over 50 Crossfitters Sign In
Tuesday January 7, 2014
Rest Day

Wednesday January 8, 2014
3 tgus on each side with 15# (these aren't getting any easier)
1 round of cindy
10 burpees as fast as I could (had to sit down afterwards b/c the room was spinning but I'm going to train them fast rather than slow from now on b/c fast is way more efficient)

walked 2.1 miles at 2.5mph on the treadmill at inclines up to 10%
(training for two week hiking trip to Peru in April)

Burgenner warmup with empty hands
Burgenner warmup with 45# bar
10 snatches at 65#
10 clean and jerks at 65#

Bill Hoogsteden 01-08-2014 07:45 PM

Re: Over 50 Crossfitters Sign In
Nice job guys!

[B]7 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]8 Jan:
.3333333mi run
.1111111mi walk
100+ SUs
10 Air Squats
10 Leg Swings
10 Push ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Burpees (Yay! Burpees!!) (30 Total!)
10 27# Presses
Burgener Warm Up
13 DUs (with 2-3 SUs in between)

21-15-9 Reps
24" Box Jumps
HSPUs from 24" Box (AKA Stinkbugs)


Cliff Miller 01-09-2014 11:52 AM

Re: Over 50 Crossfitters Sign In
last nite

3 rm football bar...middle grip 190lbs

incline dbell bench 8-8-8
15-20-25 (shoulder not really happy)

incline tate press 8-8-8 12lb dbell

3 x 20

45lb t bar row
10lb windmills

6 x 20 single arm bent dbell row (no breaks)

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