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Cliff Miller 03-05-2015 07:25 AM

Re: Over 50 Crossfitters Sign In
@deb......that is my plan anyways least you have snow.....I don't think there is a ski hill here in b.c. with more than 200 c.m. base for the year and there are at least 3 or 4 that have fully closed for the year.....enjoy your "pow" days :D

last nite at the gym after a 2.5 hour dentist appointment

3 x 15 w/16 kg kb in each hand one leg dead lifts

the gym was super busy by the time I got there and rather than being "that guy" who asked everybody to rearrange their bags, bottles, work stations, ect I went to my coach and asked him what I could sub so that I would not be that guy.......he said "why don't you do 10 x 40 yard yolk carry's?" so dumb a## me says "sure" thinking to myself how hard can this be.... then he adds "oh and do them zerker style"

when I got back inside I asked the chap who built the yolk "hey Andrew just how much is that darn thing?" "150lbs" he replied.

then it all began to make sense as to why I felt the way I did.


3 rounds

30 hollow rocks
10 toe touches

8 minutes easy rowing

freaking moving slow this morning........

Jim Cordes 03-05-2015 12:54 PM

Re: Over 50 Crossfitters Sign In
If I skip a couple days of logging, each successive day becomes a little tougher because I feel obligated to fill in everything, until the prospect of doing all the back logging becomes overwhelming. Screw that.

Since I last logged, there was a 315 pound dead lift :) and a 7:47 Fran :mad: and I improved by 10 wall balls on the EC805 challenge.

3/4 WOD
Drop in at CrossFit Los Alamitos
A. E2O2 for 20 minutes.
Two clean and jerks, building from about 40% to 95% of one rep max.

I started at 75#, built to 165. I was able to squat clean until I got to 155, then had to power clean.

B. Open WOD 11.3
Max reps in 5 minutes of
Squat Clean & Jerk (165/110 lbs)
3 reps.

Worse than 11.3 but thatís OK since I didnít push it that hard, and I had already done so many reps to get there. 11.3 was my first ever 165# C&J and Iím clearly stronger than that now.


JT Kalnay 03-07-2015 09:03 AM

Re: Over 50 Crossfitters Sign In
Wednesday March 4th, 2015

Drove to Columbus

Thursday March 5th, 2015

Competed at Arnold Championship. 70/75/80kg snatches. 100/107/114kg c&j. The 114 got locked out overhead but had 2 out of 3 red lights. At least one judge thought it was good enough. Can't wait to see it on HookGrip at 300 frames/second.

Friday March 6th, 2015
Trained with current world champion and world record holder Tatiana Kashirina and her coach Vladimir Krasnov. Went back to the Arnold and helped a couple of RCW lifters.

A very interesting/encouraging/inspirational/educational few days in Columbus.

Time for a few "easy" days of walking and body work and general physical fitness before starting the program for the next meet (Pan Am Masters in June in Savannah Georgia).

JT Kalnay 03-08-2015 12:25 PM

Re: Over 50 Crossfitters Sign In
Sunday March 8, 2015

Mobility and body work, some TGUs, some goblet and OHS, some KB swings, some GHD, lots of rolling around and lacrosse ball work.

One hour on the court coaching basketball.
Teenagers are really really fast and have lots of energy...

Cliff Miller 03-09-2015 07:27 AM

Re: Over 50 Crossfitters Sign In
Friday nite.......made jumbayla for 60 people for the Friday nite opens at our gym.....competing might be easier than cooking :D


bow bar bench 1 rm 232lbs

bow bar bench 5@162, rm (5) @185

Tate press 10-10-10 25-35-40

push downs 100 hi bar small blue band

flat bench dbell row 12-12-12 20-25-25

seated m mag row 10-10-10 90-115-125

front raise 8-8-8 20lb bdell

standing hammer curls 8-8-8 40-50-60

Jim Cordes 03-09-2015 12:13 PM

Re: Over 50 Crossfitters Sign In
3/7 WOD
CFO 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

86 rounds (2 short of completing round 2)
This is a 5-rep improvement over last year's 14.2. I'll take it.


JT Kalnay 03-09-2015 01:29 PM

Re: Over 50 Crossfitters Sign In
@Claw, a year older and better than last year! Nice!

Monday March 9, 2015

REST DAY (if you count falling asleep at your desk twice in one day and having a nap as "rest")

Pat Quigley 03-09-2015 05:43 PM

Re: Over 50 Crossfitters Sign In
hey guys. First day back in 5 weeks. Bad cold followed by prostate biopsies.
Good news, I do not have prostate cancer. I will require some prostate surgery however.

Back to the box today. Lots of mobility work, some rowing to warm up, the usual 2 minute hold down squat position, and 50 pushups to add to the monthly challenge in the box.
Back squat: 3 times 135, 3◊225, 3◊275.
5◊10 good mornings with one pood KB.

Type crying that required stretching afterwards.

Cliff Miller 03-10-2015 11:12 AM

Re: Over 50 Crossfitters Sign In
great news pat......

great work as always the rest of you guys.....:)

last nite

3 rounds blue band high bar

20 face pulls
20 pull aparts

speed bench 8 x 1 mini bands 96 lbs

future bench 3 x 1 blue bands

245 lbs

dbell roll backs 3 x 10 15lb dbell

jm press 10-10-10 25-30-35lbs

single arm d row 3x 12 25lb plate

underhand t bar row 12-12-12 90-115-125

reverse barbell curl 10-10-10 40-50-60

just signed up for the xfit powerlifting course being held in our gym this weekend... gonna be a very interesting 16 hours I hope.

Jim Cordes 03-10-2015 11:16 AM

Re: Over 50 Crossfitters Sign In
3/10 WOD
A. Tabata Superman Holds w/PVC

B. 12 Minutes to Find 3RM Overhead Squat
135 (failed at 145, 2 only)

C. 3 x 800 M Run @3 min rest

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


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