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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

JT Kalnay 09-17-2015 05:06 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday September 16, 2015

Have been experimenting with multiple shorter walks distributed throughout the day to try to keep my hip/back/butt loose. So...

Walked 1 mile in the morning (this was difficult b/c I was barely awake and muscles joints are used to going straight to work, not for a walk.

Afternoon
Rode over to CTown.
1/2 hour stretching and mobilizing, then:
Clean and Jerk
3x45
3x95
3x145
3x165
2x185
1x195
1x207 (post injury PR)
1x210 (post injury PR)

There were a few press-outs in there. The speed on the jerk is slow. I think I'll need a few hundred reps at 135# and 185# to work on the speed.

Back Squats
3x45
3x95
3x145
3x195 (post injury PR)

Rode my bike home.

Then, later in the evening walked another very easy mile.

I think getting up out of my chair multiple times, even if just for a stretch or walk session, is doing a lot for my hip/back/butt, and certainly is doing a lot for my attitude!

JT Kalnay 09-17-2015 03:25 PM

Re: Over 50 Crossfitters Sign In
 
Thursday September 17, 2015

Walks of .75 miles, 1 mile, .75 miles, and 1 mile

one hour of stretching, mobility, and hand/foot quickness/speed drills

Bill Hoogsteden 09-17-2015 06:30 PM

Re: Over 50 Crossfitters Sign In
 
JT - Nice PRs!!

[B]16 Sept:
WU:[/B]
500 m Row
100+ SUs
10 leg swings on each leg in both directions
10 Air squats
5 Frog Holds
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
3 RFT:
400 M Run
30 20# WBS
20 1.5 Pood KBS

24:12

[I]At least my knees weren't bothering me![/I]

JT Kalnay 09-18-2015 10:30 AM

Re: Over 50 Crossfitters Sign In
 
@Bill, glad to hear your knees weren't barking.

Friday September 18, 2015

Walked over to CTown.

Stretched and warmed up with empty bar drills.

Snatches
3x95#
3x125#
1x 135, 145, 155, 160, 165 (miss), 165 (hit, post injury PR)
5x125

Did some coaching.

Walked home.

Snatching 75kg (my PR is 80kg) is very very very very encouraging.

Bill Hoogsteden 09-18-2015 05:22 PM

Re: Over 50 Crossfitters Sign In
 
JT - Thanks! I am too! Looks like your healing is coming along nicely with those PRs!
[B]WU:[/B]
.6 mi run
.1111111111111 mi walks
100+ SUs
10 Leg swings in both directions on each leg
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
5 pull ups
10 HRPUs
15 Air Squats
10 Incline sit-ups

7 rounds

[I]This was a little less than 1/2 my Cindy reps. I was surprised at how much the Incline Sit ups added to each round. Of course, I had about several yards to traverse between the Incline rig & the Pull Up bar.[/I]

JT Kalnay 09-20-2015 06:34 AM

Re: Over 50 Crossfitters Sign In
 
Saturday September 19, 2015

Mobility and stretching
Tgus at 20, 35, and 20 pounds.
Held a goblet squat for 2 minutes.
Held an overhead squat for 2 minutes.

Deadlifts, hang cleans, and cleans to 220#

Then did some climbing. Stopped after a foothold broke and my leg/back/butt got tweaked a little. Rest Day tomorrow....

JT Kalnay 09-20-2015 03:10 PM

Re: Over 50 Crossfitters Sign In
 
Sunday September 20, 2015

Walked an easy mile in the morning, walked another easy mile in the afternoon. Pretty much a rest day.

JT Kalnay 09-21-2015 04:13 PM

Re: Over 50 Crossfitters Sign In
 
Looks like it's just and me in here these days Bill...

Monday September 21, 2015

Walked over to CTown.
Mobility, stretching, warmup

C&J
3x45
3x95
3x125
3x155
2x195 (1 press out, 1 hit)
1x205 (pressed it out, but got it overhead)
It was good to get the 225 clean on Saturday, b/c today I knew I was going to get the 205 clean and thus was able to contemplate jerking it.

Back Squats
3x45
3x95
3x145
3x195
3x205

Did some coaching.
Walked home.

Bill Hoogsteden 09-21-2015 06:22 PM

Re: Over 50 Crossfitters Sign In
 
JT- it sure seems that way!

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
10 Pull ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)
HSPU practice

[B]WOD:[/B]

Diane

21-15-9

80% BW (180#) DLs
HSPUs

6:30

[I]I tried to do the DLs in the roundss rounds in subsets of 7-6-5-3, 6-5-4, and 5-4. That worked well except for the 6 subset in the 2nd round. Nobody like the round of 15! I did this about 3 minutes faster than my last attempt in mid June![/I]

JT Kalnay 09-22-2015 02:02 PM

Re: Over 50 Crossfitters Sign In
 
@Bill, three minutes faster than June is awesome.

Tuesday September 22, 2015

A short walk in the morning.

A short walk in the afternoon.

Some stretching.

Pretty much a rest day. Gonna snatch and deadlift tomorrow....


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