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Bill Hoogsteden 03-31-2014 06:16 PM

Re: Over 50 Crossfitters Sign In
Fantastic Work Guys!!

400m run
100+ SUs
10 Pull Ups
10 Leg Swings (each leg, both directions)
10 Push Ups
10 AbMat Sit Ups
Mobility work
10 45# Presses


65# Thrusters
Bar Facing Burpees (Yay! Burpees!!)


[I]I thought this would be an easy one. But it's the Open, and it's not!! I tried much of the strategies, but it was still brutal. I did the 1st set of thrusters with 11 straight. That was a mistake. I should have broken them up earlier and been more consistent. I was only glad I didn't try this Friday or Saturday. My DOMS was so bad from subbing 20# DB Thrusters last week on the 12.4/13.3 Open. [/I]

Jim Cordes 04-01-2014 10:14 AM

Re: Over 50 Crossfitters Sign In
3/31 WOD
A. Split Jerk, work up to a 1RM

1 round at 80% effort:
30 T2B
400m Run
40 Pushups
400m Run
50 Situps
400m Run
60 Air Squats
400m Run

Experimented by trying a long set of T2B to start. Got 15 but then the remainder were slow and in very short sets.

4/1 WOD
30 Clean & Jerks for time, 135/95

6:37 (power clean)
Wanted to get right around 6:00 and was on schedule until last rep. HIt the 30th clean at about 6:00 but could not get jerk up. Tried twice but had to drop bar. Came back after 30 second rest and nailed it. Disappointing result since I liked my time through the first 29. Pretty good results out of 6 a.m. class this morning.


JT Kalnay 04-01-2014 12:23 PM

Re: Over 50 Crossfitters Sign In
@Claw, so close and yet so far away on that Grace.
You'll get it next time!

Tuesday April 1, 2014

Another good day training for Peru.
Windy but warm (71F at the end) and hilly.

Got my first strict muscle up! (;)

JT Kalnay 04-01-2014 07:01 PM

Re: Over 50 Crossfitters Sign In
Tuesday April 1, 2014

This second workout was a really really really really ... really bad idea. I can barely move. [url][/url]

Cliff Miller 04-02-2014 07:02 AM

Re: Over 50 Crossfitters Sign In
JT love when you post stuff with links to cleveland....lived there when i was real young and spent a ton of time there over the year visiting my grandparents and other relatives....brings back some fond memories...thanks


40 yard out and back prowler push no weight...just running

s/s bar back squat 1 RM 340 lbs

s/s bar back step lunge 110lbs

kb squat on 16" box 2 kb's 3 x 20 20 kg per kb

ghd side crunch 3 x 15

sit ups 3 x 20


3 rounds for time

6 125 lb stone ball to 52" table
18 ring rows


ext band rotation single red bad 4 x 20

seated rear delt 8 lbs 3 x 8

ghd oblique twists 3 x 20

hollow rocks 100

finshed day 3 yesterday of clean is the zone block paleo thing and i think we (wife and i) have the protein part figured out i am still going to lite on the veggies as i find myself hungry by late in the day. have group meeting tomorrow nite however to get things sorted. already feeling more energy...

JT Kalnay 04-02-2014 11:47 AM

Re: Over 50 Crossfitters Sign In
@Cliff, continued good luck on the clean eating.
Gotta get me some of that.

Wednesday April 2, 2014

Held a goblet squat for two minutes.
Was going to do deadlifts up to 20x225.
I had nothing, so I did 5x135 and 5x135.

Did Snatch and C&J technique practice at 65# and 95#.
That's all I had.

Did some push presses with dumbells, then conceded that I need a rest day.

Bill Hoogsteden 04-02-2014 06:24 PM

Re: Over 50 Crossfitters Sign In
Nice on getting that MU, JT!!

Great Job on Grace, Claw!!

Way to go on the back squat, Cliff!!

[B]1 April
(@ Base Globo!)
.333333mi run
100+ SUs
10 Pull Ups
10 Leg Swings (both legs, both directions)
10 Air Squats
30 Push Ups
6 DUs :confused:

For time:
135-lb. squat clean, 1 rep
10 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 2 reps
9 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 3 reps
8 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 4 reps
7 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 5 reps
6 Stinkbug (on the box) handstand push-ups


[I]I stopped short when my shoulder was KILLING me. :eek: The cleans were going REALLY SLOW.[/I]

[B]2 April:
500m row
10 Pull Ups
10 Leg Swings (both legs, both directions)
3 rounds of Cindy (in reverse order)
45# press

Deadlift 5-4-3-2-1-1-1

400m run
20 Toes to bar

135# (5), 225# (4), 315# (3), 335# (2), 355# (1), 365# (1) (PR!!) :pepper:


[I]WOW! I'm SO jazzed I was able to do a PR at 365#! I'm still doing the happy dance!! 400# is only 35# away!!

I don't even care how slow I ran the Metcon! (At least, I was able to do the TTBs in subsets of three, trying to work on my grip.[/I]

Cliff Miller 04-03-2014 06:26 AM

Re: Over 50 Crossfitters Sign In
day 4 very clean eating....10 weeks is going to be a good challenge to see if i can stick with it....the key is preping for the next day the nite before....gotta stice with it....

last nite

football bar 1 RM bench 205lbs....still going up...PR

3 x 8 incline dbell bench 20 lbs...shoulder still wonky

3 x 8 skull crushers to chin w/45 lb bar

3 x 8 bent row 85 lbs

100 lying rear delt raise 8lbs...shoulder not really happy after that

Alden Hingle 04-03-2014 06:48 PM

Re: Over 50 Crossfitters Sign In
JT - Congrats on the muscle up!

Cliff- Good luck with the clean eating. I do a lot better at home than I do when traveling. And you are correct, prepping the night before makes it much, much easier to be successful.

KB C&P 35# 3X(1-5) 45 reps/ side
KB snatches 35# X 9:00 101 reps
Weighted pull-ups (+33) 2X(1-5) 30 reps

Skiing the trees at Keystone
TGU 35# X14 reps

Skiing the trees and North Bowl at Keystone. Wanted to close out my season on a good note.

WU: Row 1km; halos 25, 35 X20; walking lunges X2X20 yds
KB C&P 35# X4X(1-5) 60 reps/ side
KB swings 35# X10:00 222 reps
Weighted pull-up (+33) ladders 2X(1-5) 30 reps/ side

JT Kalnay 04-04-2014 03:28 PM

Re: Over 50 Crossfitters Sign In
Friday April 4, 2014

Oly practice, went 7 for 11 at 70kg on the snatch.
Got some coaching.
Have an upset stomach....

The muscle up (didn't) happen on April 1st.

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