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Jim Cordes 01-09-2014 01:26 PM

Re: Over 50 Crossfitters Sign In
1/9 WOD
A. Hang Squat Snatch, 2 reps, 6 sets, rest as needed (15:00 cap)
These remain so tricky. I just can't get bar up/me down fast enough with any kind of weight on the bar. Kept the weight low on purpose to try to nail them. Got 105 up to a power snatch, but could not catch it in the squat.

AMRAP 15:00
4 Turkish Getups (2R/2L)
14 Lateral Box Step up'n overs
200m Run

4 rounds + 4 TGU's + 2 steps
1.5 pood kettlebell, 24" box
Definitely pulling up the rear in class today. Got lapped by a number of people, including MikeMacSB who was rocking a 2-pood bell. Bastard; I mean, great work!

Link to whiteboard: [url][/url]


JT Kalnay 01-09-2014 01:50 PM

Re: Over 50 Crossfitters Sign In
@Jim, please considering trying split snatching, it is very effective for people in our demographic. All the Olympic gold medal winners did split snatch until 1956. 100% of them. So, it works. Sure you might only split snatch 97% of what you could snatch if you had a perfect overhead squat and could catch it low in the squat, but then again, you might do 150% of what you can safely do in a squat snatch... Might be worth a few tries.

Thursday January 9, 2014 (is it really Thursday already?)

held a goblet squat as long as I could (ALAIC)
held a front plank ALAIC
held a left side plank ALAIC
held a right side plank ALAIC
20 wall ball shots with a 6# ball

climbed 500 feet on the treadmill (set at 15% incline the whole time)

burgener warmup with empty hands
burgener warmup with 45# bar
5 easy C&J
5 easy snatch

I was nervous to try the C&J and snatch, but they went pretty good.
concentrating on technique.

Jim Cordes 01-09-2014 02:31 PM

Re: Over 50 Crossfitters Sign In
Thanks for the tip JT, I will give it a try.


Bill Hoogsteden 01-09-2014 06:51 PM

Re: Over 50 Crossfitters Sign In
.5555556mi run
.1111111mi walk
100+ SUs
10 Air Squats
10 Leg Swings
10 Push ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 sit Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Burpees (Yay! Burpees!!) (30 Total!)
10 27# Presses
Burgener Warm Up
11 DUs (with 2-3 SUs in between)

3 RFT:
5 135# Clean & Jerks
10 Pull ups (As high as I can Get 'em!!)


[I]SERIOUSLY!?!?!? Each of these seemed to take FOREVER!! Now I kind of wished I went heavier... Oh well, at least my DUs are getting more consistant with less SUs in between!! ;)[/I]

Jim Cordes 01-10-2014 03:52 PM

Re: Over 50 Crossfitters Sign In
1/10 WOD
A. Backsquat, 15:00 to find 1RM
Malzone said depth OK. Failed at 255.

2000m Row F.T.
16 second PR! :kicking0:

Wasn't feeling it when the alarm went off but saw it was one-rep max backsquat so decided to come in. Glad I did! BS felt strong and got a great tip on row (keep heels against foot pad and push from heels) from Rodrigo.

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


JT Kalnay 01-10-2014 07:50 PM

Re: Over 50 Crossfitters Sign In
Friday January 10, 2014

Rest Day, spent some time coaching rowing at CrossFit Legacy in Barberton. It's a nice facility and Brian is a good guy.

Shed 'O Pain on tap for tomorrow and Sunday.
Gonna to try to work just a little harder, while still being smart about my back.

JT Kalnay 01-11-2014 11:00 AM

Re: Over 50 Crossfitters Sign In
Saturday January 11, 2014

Playoff football on tap for this evening, Shed 'o Pain on tap this morning.

5 15# tgus on each side.
20 pass throughs

5x5 deadlifts with burgener warmups in between
135, 135, 135, 135, 155

4 rounds of cindy in 8 minutes, heart and lungs were good to go but my back didn't want to do any more pullups.

25 single unders on the jump rope, "jumping" approximately 1/4 inch to let the rope go under.

Jim Cordes 01-11-2014 02:26 PM

Re: Over 50 Crossfitters Sign In
1/11 WOD
Whole Life Challenge Prelims

7:00 minutes to complete:
800m Run
5 Pullups
10 Russian kbs
[B]6 rounds + 3 pull ups = 93 (1.5 pood bell)[/B]
[I]Thought I gamed this well and performed well. Ran pretty fast. All sets unbroken except last set of pull ups because of sweaty grip. I didn't chalk. Next time chalk after third round or so. Debated going heavy on bell but decided this should be more of a metcon so stayed with 1.5 pood.[/I]

<7:00 minute rest>

7:00 minutes to complete:
800m Row
5 Burpees
10 Wall Balls
[B]3 sets + 5 burpees + 1 wall ball = 51[/B]
[I]I counted for Ryan before I went and he said he gassed himself on the row, so I stuck with about a 2:05 pace or so. That seemed smart. Burpees one at a time as always, wall balls in sets of 5. Second rotation much harder than first.[/I]

[B]TOTAL 144.[/B]
I think this was a very good score. It will really be a test of WLC principals if I am able to make any significant improvement on this after 8 weeks.


PS. Based on JT's comment, spent some time during warm up on split snatch. Got 115 up easily, which is normally about as high as I can go. With more dedicated focus, I think I will see some bigger numbers soon.

JT Kalnay 01-11-2014 02:33 PM

Re: Over 50 Crossfitters Sign In
@Claw, Nice job working the split snatch.
Hopefully someone at your box can coach you up a little.
Key points: getting the front foot out front and to the side but keeping the knee behind the toes, getting the back foot out back and to the other side and getting up on the toe. At first, just try to split down so the bar is 6" lower than a muscle snatch. Over a period of months, you will be able to split down so the bar is 18" lower than a muscle snatch. Walking lunges and lots of repetitions of snatch drops and snatch balances with 65# on the bar are an excellent way to train, and can make a great metcon.

Saturday July 11, 2014
PM Session (training for Peru)
Walked 3.13 mi on 1/11/14'
541 elevation gain
under an hour
very promising

Eddie Vargas 01-12-2014 09:58 AM

Re: Over 50 Crossfitters Sign In
Just found this thread and will be posting as I remember to. 51 in two weeks with beat up shoulders and knees but still grind as I can.

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