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JT Kalnay 10-22-2013 10:38 AM

Re: Over 50 Crossfitters Sign In
Tuesday October 22, 2013

11 days until first USAW meet.

Lots of mobility work, then 1 hour practicing snatch, including several drills.

Hit a PR 170# snatch today that might have counted in a comp, might have been a tiny little press out, only the judges could say for sure.

Then did 50 double unders.

Michael Pollak 10-22-2013 06:22 PM

Re: Over 50 Crossfitters Sign In
@ Cliff.... I'll give it a try!



Dynamic Dead Lifts- 12 x 2 @ 60%- Every 20 Secs @315


12 Minute AMRAP @ 55 lbs. 6 rounds plus five snatches

KB Snatch x 5 each arm

KB STOH x 5 each arm

KB Swings x 5

KB Figure 8′s x 5

Cliff Miller 10-23-2013 07:42 AM

Re: Over 50 Crossfitters Sign In
last nite

zerker squat 1RM w/ 5/8" chain 295lbs plus chains

stiff leg sumo deadlift 3 x 8


jessie's home made squat machine as a guine pig (like a box squat but worse) 70lbs x 20 reps

hip bridge...100 red band

hamie curls red band 100

1/2 ghd sit up 100

JT Kalnay 10-23-2013 11:12 AM

Re: Over 50 Crossfitters Sign In
Wednesday October 23, 2013
10 days until first USAW comp...

Lots 'o mobility
Rigorous warmup

DT complex (12 deadlifts, 9 hang cleans, 6 jerks)
65#, 85#, 95#

12 minutes to find 1RM backsquat
95, 145, 195, 245, 295, 345 (spectacular fail), 330

1000 m row (4:02)
50 thrusters, 45# (did 30)
30 pullups (did jumping pullups)

Alden Hingle 10-23-2013 05:40 PM

Re: Over 50 Crossfitters Sign In
JT - Nice work on the snatch. Keep working that mobility. It seems to be the key to success. Wish I'd worked on it more through my lifetime. Every one of my parts and joints now is stiff and requires lots of work...

100 single unders; butt kicks; high knees; hip mobility; deadlift 45 X10/ 80, 95 X5/ 115 X3
Deadlift 125, 145 X5/ 165 X10
Toes 2 Bar X3X10; deadlift 95 X3X10

10/23 "Nothing Special"
Turkish get-ups and pull-ups
Realized I have done little supplemental core strength work since getting the husky puppy a year ago. Probably the reason I hurt my back. :(
Every time I get on the floor, our 70 lb ball of energy thinks it is another game with Daddy. I end up fending off the nibbling and pawing and it is impossible to get through a set. Decided that I'm going to shut him out of the gym for the time I need each day working on those items.

Cliff Miller 10-24-2013 07:55 AM

Re: Over 50 Crossfitters Sign In
good luck in the rest and training down the home strech JT

last nite

w/a partner 2minutes per movement only 1 person working at a time

110 lb football bar pin press
24" box jump
20lb wall ball
ring rows
walking luge

243 reps....would have possibly been higher had may partner and i not been dough heads and screwed up setting up the rings at 2 different lengths, putting the wall ball at the oposited end of the gym from where we were doing the rest of the work and been a little bit more corordinated getting out from the football bar.....all in all a pretty diorgainzed effort but we sure had fun doing it.....:D


on elbows plank hold

:32, :46, 1:01


3 x 20 per side oblique side crunch

Alden Hingle 10-24-2013 06:40 PM

Re: Over 50 Crossfitters Sign In
50 straddle hops; plate halos X20; hip and spine mobility; bench 45 X10/ 75, 95 X5/ 115 X3; 150 single unders
125, 140 X5/ 160 X9
Pushups X3X10; DB rows 52# X3X12
Cash out:
Supine rows and TGU

JT Kalnay 10-25-2013 04:44 AM

Re: Over 50 Crossfitters Sign In
@Cliff, ah yes, that moment during a WOD when you realize you've set it up all wrong and have to decide to stop, set it up right, and start over, or just keep going. Been there more than once!

Thursday October 24, 2013

Rest Day

(Will be going heavy with USAW coach on Friday)
8 days until first comp... (cue horror movie music of impending doom)

JT Kalnay 10-25-2013 04:32 PM

Re: Over 50 Crossfitters Sign In
Friday October 25, 2013

8 days until USAW comp.
Practiced snatch and C&J.


Hope I can hit this one in the comp!

JT Kalnay 10-26-2013 09:08 AM

Re: Over 50 Crossfitters Sign In
Saturday October 26, 2013

7 days until USAW meet.

Mobility work

450x1, with a front roll (had to tape on a 10# kettlebell b/c we ran out of weights) (watch all the way to the end...)

5 rounds, trying to work at 50-70% of
5 burpees
5 pullups
15 step ups onto a 24" box

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