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JT Kalnay 04-21-2014 01:21 PM

Re: Over 50 Crossfitters Sign In
@Tim, thoughts and prayers are with you.

Monday April 21, 2014

a.m., walked a mile on the treadmill
10 T2B
10 pistol attempts
10 dumbbell presses each arm

p.m., walked a mile outside, who knew that four laps of my boardwalk was a mile? [url][/url]

front plank, child's pose, left plank, cobra, right plank, goblet squat hold
10 OHS 45#
10 jumping dips
10 jumping C2B

Am going to try getting up from my desk twice a day or three times a day like this.

Spent a few minutes looking at the Kilimanjaro brochure...

Pat Quigley 04-21-2014 01:55 PM

Re: Over 50 Crossfitters Sign In
Tim, my thoughts are with your family.

Missed about 1.5 week due to intestinal and bronchial issues and related antibiotic that puts tendons are risk.

Today at Tribal:

after warm up and range of motion work.

1 rep Max. DL= 490.

Yahoo, first heavy DL this year.


12 Walking lunges w. kb
10 Burpees
8 Pull ups.


Good to be back.

Cliff Miller 04-22-2014 07:26 AM

Re: Over 50 Crossfitters Sign In
last nite

1RM saftey squat bar 340lbs

3 x 3 s/s bar squat 2 second hold at bottom 240 lbs

100 unbroken hip bridge

3 x 8 wide grip dimle dead lift 225 lb

3 x 20 holding a 45lb plate walking lunge

JT Kalnay 04-22-2014 12:33 PM

Re: Over 50 Crossfitters Sign In
Tuesday April 22, 2014

Walked a mile, did 40 bench presses each arm with 20# dumbells.
Held Warrior One on both sides as long as I could (which was about a minute each b/c it's really hard to hold my arms parallel to the horizon).

walked a mile, 2 minute goblet squat, 5 snatches with 45#, 10 OHS with 45#, 15 wall balls with 11# ball to 10' target, held a hand stand and did 1" hspu for a minute.

Tomorrow I might try to move something heavier than 45# or 135#.

Jim Cordes 04-22-2014 04:50 PM

Re: Over 50 Crossfitters Sign In
4/19 Workout
Lots of mobility and light calisthenics at Bacara
4 min max pushups = 100.
First minute about 30 or 40 with sets of 10-10 then 5’s. After first minute things got slow quickly. Short sets for the rest of the time.

4/21 WOD
Snatch, 5, 3, 2, 2, 3, 5, ascend & descend in weight, rest 90sec
75-95-105-105-95-85, all split snatch

5 rounds of
8 Dumbbell Snatch (tough weight)
12 HR Pushups
16 Situps
*every 3min run 200m
8:45 with 45# dumbbell. Considered going with 55#, glad I didn't.

4/22 WOD
For Time
20 Thrusters (95/65)
30 Double Unders (60 singles)
15 Thrusters (115/80)
60 Double Unders (120 singles)
10 Thrusters (135/95)
90 Double Unders (180 singles)

This was terrible! First set of thrusters 10-5-5, then tried 2 at 115 and scaled down, so my weight scheme was 95-105-115. Even then thrusters in short sets of 2-3. Double unders were pretty badly affected by the thruster fatigue too. This one looked nasty on paper and it was! Props to Cody and Lindsey for being the only people doing this Rx’d.

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


Jim Cordes 04-23-2014 11:13 AM

Re: Over 50 Crossfitters Sign In
4/23 WOD
A. Backsquat, work up to a 2RM in 15:00
No score.
Failed twice at 245. Hit it once each time, failed on 2nd rep each time.

1 round for time:
1000m Row
rest 1:00
10 Turkish Getups (alt L/R)
rest 1:00
800m run
rest 1:00
10 Turkish Getups (alt L/R)
17:57 @ 1.5 pood.

1K row in 3:55. Setting damper at 3-4 really makes a difference for me. Otherwise, the 1.5 pood TGU's, as always, took an eternity. Worked on better control of bell on the descent instead of just letting it crash to the floor. Huge class this morning!

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


Pat Quigley 04-23-2014 03:01 PM

Re: Over 50 Crossfitters Sign In
Almost too short to post:

Warm up, mobility.

Empty bar review of snatch progression.

7 sets no time. snatch progression

3r wide grip floor to knee
3r wide grip floor to hip
3r wide grip floor to overhead.

Used 85 #. This was tougher than I thought before starting. Stopped to roll out my back a few times.

JT Kalnay 04-23-2014 05:40 PM

Re: Over 50 Crossfitters Sign In
Wednesday April 23, 2014

Goblet squat, pass throughs, 10 OHS 45#, 10 deadlifts 135#, 10 snatches 45#, 10 C&J 95#, 1 snatch @ 95#

Walked from the studio to the condo. 3.7 miles
It was a little cold and breezy here on the north coast.

JT Kalnay 04-24-2014 02:02 PM

Re: Over 50 Crossfitters Sign In
Thursday April 24, 2014
243.9 pounds, 22% body fat

Goblet squat, pass throughs

For Time
10 OHS 45#
20 burpees
30 wbs (11# ball to 11' target)
40 single unders
10 double unders (got them unbroken)
10 T2B (one at a time)


walked 1 mile

10 deadlifts at 135# (this felt light, thank goodness)
10 deadlifts at 225# (this felt heavy, crap)
10 C&J at 135# (this felt okay, thank goodness)
10 snatch at 95# (this also felt okay, thank goodness)

I was really worried what the weights would feel like after three weeks with no Oly lifting and a 10 pound weight loss and just 2 months until the Pan Am Games...

Bill Hoogsteden 04-24-2014 07:17 PM

Re: Over 50 Crossfitters Sign In
Chaplin Tim, my sincerest condolences to your family. My thoughts and prayers will be with you and your family.

Great job, guys!!

500m row
100+ SUs
10 leg swings
10 Prisoner Squats
15 Push Ups
10 Pull Ups
15 Push Ups
10 AbMat Sit Ups
Burgner Warm Up
10 45# Presses
3 45# OHS
3 95# OHS

5 Rounds for Time
400m Run
15 Overhead Squats (#95)


[I]This was my 1st attempt at doing this Rx. This was tougher than I thought. My wrist was killing me. I wasn't able to get any of the OHS in one set. But at least I was ale to do it Rx.[/I]

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