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John Jaeckel 01-16-2013 07:31 AM

Re: Over 50 Crossfitters Sign In

20 Pushups
20 Flutter kicks (4 ct)
Bicycle crunches



Pat Quigley 01-16-2013 02:10 PM

Re: Over 50 Crossfitters Sign In
JT, I cannot imagine what our reality would be like!?!

sick with a cold for a few days.

Bench day
3X185,225,255 (5 R)
OHP 3X135,155,165
Bent rows: 5X185,215,235
DIP w. weighted vest: 3X5
TTB 3X5.

First competition is a week from Friday. I will not do much tapering. Just go with whatever training I can complete before.

Bill Hoogsteden 01-16-2013 09:09 PM

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

400m run

10 Dead Lift
10 Hang Squat Clean
10 Push Press
10 Snatch Balance
10 OHS

One of the guys turned 30 today, so we did:

"The Dirty Thirty"
30 24" Box Jumps
30 Jumping Pull Ups
30 1 Pood Kettlebell Swings
30 Walking Lunge
30 Knees to Elbows
30 Push Press, 45#
30 Back Extensions
30 20# Wall Balls
30 Burpees (Yay! Burpees!!)
30 DU Attempts/tuck jumps


[I]What a slog!! Missed the 1st Box Jump!! :shrug: Got everything up to the Wall Balls done under 15 min - then Burpees & DU attempts (3X SUs weren't going to cut it! Good n tough WOD![/I]

JT Kalnay 01-17-2013 04:49 PM

Re: Over 50 Crossfitters Sign In
Thursday January 17, 2013

My thighs and shoulders still aren't right from KALSU-2-65 on Tuesday.
Still, pushed ahead with 2nd official Kili workout:

1.1 miles on the treadmill at 15% (previous was 1.0)
1 round of stairs top to bottom (previous was 0.0)

Then did 1 round of:
10x55# Sumo Deadlifts
15x12" step ups
20x8# WBS

The 10-15-20 is prepping for a one-year test on the effect of regular CrossFit Box attendance. On my first day at Ctown CrossFit I did 4 rounds of that in 13:53, and nearly died. The 1:46 for one round today, after my mountain climbing prep, was very encouraging. It will be interesting to compare the 13:53 to whatever I get on the anniversary date.

Bill Hoogsteden 01-17-2013 07:57 PM

Re: Over 50 Crossfitters Sign In
JT - Good Job!

400m run
2 Rounds:
10 Push Ups
5 Pull Ups
10 Air Squats
5 Wall Walks
10 20# Wall Ball Cleans

1) Every 30 seconds for 5 minutes (11 total reps):

1 Power Snatch @ 80% (of max Snatch any style) 95#

2) Every 30 seconds for 5 minutes (11 total reps):

1 Power Clean @ 80% (of max Clean any style) 135#


3 rounds for time of:

800m Run
10 Push Press 135#


[I]The Snatches & Power Cleans went easy. The metcon was tough. Runs took around 5 to 7 min. Cleaned the weight and did the 1st round Push Presses in 3 sets and the 2nd in two sets of 5. I had "Cheerleaders" for the 3rd and was able to do all 10 straight through!! I was the slowest, but doing the last set straight through was awesome! Felt good about that!!:D[/I]

Cliff Miller 01-17-2013 09:22 PM

Re: Over 50 Crossfitters Sign In
great work everybody

last nite

5 x 5 box squat to 18"box


5 x 10 good morning w/saftey bar


5 x 8 sit ups w/60 lb dbell under chin followed by 100 sit ups w/no weight thought i was going to die on the last 20 or so sit ups.

saw the foot dr. yesterday as well. apparently i have weak feet and roll my injured foot out. suggested physio, feet exercise and orthopodics for shoes and to see her in 2 months. i guess we will see what works but at least i have a direction.


1 rm future press 300lbs P.R. by 10 lbs from a month ago :broc:

5 x 15 JM press w/ blue bands 135 lbs

2 x 50 red band tri pushdown

5 x 15 95lb dbell bent row

2 x 20 8 lb dbell lying delt raise

5 x 15 15 lb dbell standing delt raise

off to crossfit lynnwood washington's Cretus Ex Duellum which is 6 wod's in 36 hours. there is even a midnight wod on saturday. 15 people from our gym competing and i am going as "team cook" as i call it or "water boy" as they call it.:D

back at it monday. keep up the great work.

Pat Quigley 01-18-2013 12:14 PM

Re: Over 50 Crossfitters Sign In
Cliff, it that a powerlifting competition or local crossfit competition?

William great work on the Filthy 30 and then an intense WOD.

Back Squat day

3X 255, 285, 325
3X10' lunge w. 45# each hand
3X5 225# BS w. bands for Strength-Speed.
3X10 GHD+Situp.
I rollout and do mobility work before and after each of these sessions. The groin stretching this AM helped allot before the squatting started. Last week, I watched a few videos over at Elite Fitness on BS and it helped me recall some of the finer points of the lift.

JT Kalnay 01-18-2013 12:28 PM

Re: Over 50 Crossfitters Sign In
Friday January 18, 2013

2-2-2-2-2-2 Hang Snatch (got up to 135#)
10-10-10 RDL (135, 145, 155)

OHS with a dumbell in each hand
3x dubs

My thighs and shoulders still aren't right from Tuesday...

My wife said that if I used the time machine to change the Paleo diet that all my friends would be Neanderthals, then she paused a second, laughed, and turned away. I know she was thinking that my friends are already Neanderthals...

John Jaeckel 01-18-2013 12:31 PM

Re: Over 50 Crossfitters Sign In

Today was my Squat/Side Press day. As I am going skiing tomorrow (mile and a half runs) for the first time in 16 years, and I was pressed for time this AM, I took it easy.

Goblet Squats w/1 Pood k-bell


3x53 K-bell (ea arm)
3x53 K-bell (ea arm)

JT Kalnay 01-19-2013 12:49 PM

Re: Over 50 Crossfitters Sign In
Saturday January 19, 2013

Two hour kettlebell seminar.
'nuff said...

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