Re: Over 50 Crossfitters Sign In
 

Last week - Camping in Buena Vista, CO. On one day, hiked up towards the Colorado Trail but turned around when the snow got thigh deep and one of the dogs was floundering. Day two was mountain biking on the Midland Trail and other trails in the BV area. Great fun in spite of a couple of spectacular get-offs. :icon_spee

4/25 KB presses and deadlifts

4/27
WU: Row 1km; shoulder mobility
Workout:
KB press 35 X2X10; 45 X10
DL 75 X3X10
KB swings 35#X 10:00 269 reps

4/28
WU: Row 1km; shoulder mobility; halos 25, 35 X20
Workout:
TGU 25# X6/ 35# X10/ 45# X6
KB snatches 45 X3X5/ side
KB swings 45 X3X10

4/29
WU: Row 1km; stretching; halos 25, 35X20
Workout:
Deadlifts 85 X3X10
KB C&P ladders 35 X4X(1-5) 60 reps/ side
KB swings 35 X4:00 118 reps
Cash out:
Row 500m; KB overhead carries 35# X40 yds/ side

Happy to see work capacity improving. Average number of swings per minute has been going up by about 2 swings/ minute each week. Rest periods on the clean & press have been getting shorter as well. Just wish the snow and cold would stop so I could spend some quality time on the bike. Our annual ride in the high country is only two months away.

Re: Over 50 Crossfitters Sign In
 

nice work as usual guys

alden...late season here as well. last weekend the skiing at whistler was apparently some of the best all year with fresh snow on sunday morning.

last nite

in teams of 2 - 3 rounds w/partner. partner can not start till other partner is finished their work

50 wall balls (12lb for me)
50 row for cals.

20:57

Re: Over 50 Crossfitters Sign In
 

4/30 Bike trainer
30:00 moderate intensity 6:00 cool down

Re: Over 50 Crossfitters Sign In
 

Nice work Cliff & Alden!!

[B]WU:[/B]
500m row
100+ SUs
10 Leg Swings
10 Air squats
30 Push ups
10 Pull Ups
10 45# Presses
Mobility work

[B]WOD:
[/B]
Diane
21-15-9
225# DLs
Handstand Push Ups (Stinkbugs AKA kneeling from the box)

8:14

[I]My shoulder didn't feel well enough to try Rx. I did the DLs in subsets of 6,5,4,3,2,1 then 5,4,3,2,1 and 4,3,2. This helped! I did the Stinkbugs straight and COULD FEEL my shoulder. This was the 2nd best time I did Diane in. So, it was a good WOD![/I]

Re: Over 50 Crossfitters Sign In
 

last nite

squamish was the hot spot in canada yesterday at 28 degree's so of course it was an outside work out day...

800 m. sled pull with 45lb plate
100 air squats
800m sled pull with 45lb plate

23:22

thought i was going to melt....have lost 10 lbs over the last 5 weeks though and am definatly headed in the right direction weight wise :pepper: watch out summer here comes the speedo....:rofl:

Re: Over 50 Crossfitters Sign In
 

5/1
A. Skill Session: Air Squats
+
40sec on/20sec off at each station for 5 total rounds. Rest 2:00 between rounds
Russian KBS
10m Shuttle Runs
Switch Lunges
Dumbbell Push Press

Rounds = ?? (forgot to count)-94-99-99-101.
Used 2 pood kettlebell (unbroken swings whole time) and 30# dumbbells. Liked this one.

Claw

Re: Over 50 Crossfitters Sign In
 

Watch out ladies, Cliff will be on the loose!!! :rofl: (Nice WOD, BTW!!)

Claw, Don't you start over when you miscount? :D Great job!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push ups
10 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
Mobility Work

5X5 Cleans

145#

For Time
21 Pull-ups
75 Double-Unders
15 Pull-Ups
50 Double-Unders
9 Pull-Ups
25 Double-Unders

Subbed 3 for 1 Single Unders

6:03

[I]The 1st set of Cleans were tough, but got easier. I messed up the 1st round of Pull Ups in the metcon and only did 6.:confused: So I added 15 after the last round of SUs. I had the fastest time of the scaled ones on the board.[/I]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Bill Hoogsteden;1229629] I had the fastest time of the scaled ones on the board.[/I][/QUOTE]

Bill - Nice work!

5/2
WU: Row 1km; halos 25, 35 X20
Workout:
Deadlifts 75 X3X10
KB press 35 X3X10/ side
Shoulder protractions X3X10
KB rows 35X3X10

Been having some weird shoulder pain and went to physical therapy. Good news it isn't my shoulder; bad news it is an issue in my neck. Seems the nerves that originate at C4 and C5 are being pinched. My therapist is a miracle worker so I am hoping she can get me back in good working order.

Apparently the body is a very good accountant and mine is paying me back for all the abuse I heaped on it over the years (skydiving, motocross, bicycle racing, weightlifting). Reminds me of the poster that shows a grizzled old cowboy and the caption says, "If I had known I was going to live this long, I'd have taken better care of myself." ;)

Re: Over 50 Crossfitters Sign In
 

5/3 Partner WOD
3:00 on, 1:00 off of the following.
One partner works, one partner holds.

Pull ups/45# plate hold
Kettlebell swing/Goblet squat hold (swung 2 pood, held 1.5 pood)
Sit up/Plank hold
Wall balls/Wall sit
STO/Hollow hold (95#)

Team of 3 with Gannon and Matt. Didn't keep count, team of 3 slowed transitions between working and holding.

Claw

Re: Over 50 Crossfitters Sign In
 

Sunday May 4th, 2014

In the "Garage 'o Grunts" while the Shed 'o Pain is being renovated (upgraded) with a new concrete floor.

Goblet squat, OHS (10x11#, 10x45#).
Really felt like I was cranking out the OHS.
Might be time to move up to 55#.

Front squats up to 205#.
Pistol work.
[url]http://youtu.be/_Tx7Ytj42_o[/url]

Death by Kettlebell (35#, made it to 14)

Farmer's Walk
Five rounds with heavy kettlebells.

Re: Over 50 Crossfitters Sign In
 

great work as usual guys

alden...i have this posted on my wall at work and look at it the first thing every morning when i walk into my office

life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, drink in the other, body throughly used up, totally worn out and screaming, "WHOO-HOOO" what a ride!

not sure who it needs to be atributed to but it is the way i seem to be headed :D

friday

powerlift total (modified)

back squat w/saftey bar 375
bench press 205 second lift ( got greedy on the first one and took to big of a jump to 220 and failed)
dead lift 420

total 1,000lbs :broc:

saturday at the box

team of 2 15minute amrep

50 cal row
50 box jumps
50 wall ball 20 lb
50 ring row
50 30lb dbell bench
50 toes to wall
50 dead lift
27 push ups

377 reps

Re: Over 50 Crossfitters Sign In
 

Monday May 5, 2014

Didn't feel 100% today, and had some sciatica in the left leg.

Walked 1 mile.
Hip mobility, shoulder mobility, OHS 10x45#.

10 clean and jerks at 95#.
10 clean and jerks at 135#.
These all felt light. Would have been interesting to go heavy, even though I feel like crap.

Re: Over 50 Crossfitters Sign In
 

Awesome job guys!!

JT - Congrats on making the Main Site!! Way Cool!!

[B]WU:
At Base Globo:[/B]

.333333333mi Run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 Sit ups
10 45# Presses

[B]WOD:[/B]
EMOM:
3 rep Bench Press @ 85% 1RM (210#) 3X5 & 1X5

1 round:
15 TTB
15 HR Push Ups

~1:30

[I]This was a DNF. Started the 2nd round and got this horrible charley horse in my abs! :eek: I had to crawl back to the locker room. The BPs were good, though working at 85% 1RM is MUCH tougher than it seems.[/I]

Re: Over 50 Crossfitters Sign In
 

Monday May 5th, 2014

Got a little exposure on the main site.

[url]http://www.crossfit.com/mt-archive2/009207.html[/url]

Re: Over 50 Crossfitters Sign In
 

[QUOTE=JT Kalnay;1229950]Monday May 5th, 2014

Got a little exposure on the main site.

[url]http://www.crossfit.com/mt-archive2/009207.html[/url][/QUOTE]

What, no handstand?! :rofl: Very cool, congrats!

5/4 Workout at SBAC
OHS
10 x 45#
6 x 95#
6 x 95#
4 x 115#
4 x 115#
2 x 135# (f, one only)
2 x 135# (f)
Not really feeling it today. Disappointed with OHS fails at 135. Had to work in with a couple people hanging from their knees from the squat cage.


5/5 WOD
A. Squat Snatch, 5, 3, 1, 1, 3 ,5, ascend/descend in load with perfect form (do not exceed 90% 1RM), rest 2:00
75-85-95-95-85-75
Not until set of 3 x 85 on descend did I feel like I nailed one. Stuck with squat snatch, not split snatch.

B1. Dips, 22X1, AMRAP, 4 sets, rest 60sec
B2. Single Arm Dumbbell Row, 30X1, 7-9 reps per arm, 4 sets, rest 60sec (15sec b/t arms)
Dips about 5-7 per set, dumbbell rows at 45 then 55.

+
1000m Row F.T.
3:53.
About 4 seconds off my PR.



5/6 WOD
Skill Session: Triple Unders
Believe it or not, it’s hard to tell if you made one. (Maybe that’s because I didn’t make one and am just in denial.)

+
5 rounds of:
200m Run
20 single arm Russian KBS (10R/10L)
40 Double Unders (60 singles)
rest 2:00
18:33 using 1.5 pood kettlebell.

Splits ranged from 2:05 to 2:11 (last one, but I had to move jump rope from Gravitas gym to main gym, so maybe that’s where the 5 seconds went). Fourth double under set went 39 straight then a fail, last set the worst probably because I ran full out for the last 200.

Claw

Re: Over 50 Crossfitters Sign In
 

Tuesday May 6th

rest/sick day

Re: Over 50 Crossfitters Sign In
 

[B]At base Globo:
WU:[/B]
500m row
100+ SUs
10 leg Swings
10 Air Squats
10 Push Ups
10 Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Strict Presses
10 45# OHS

[B]WOD:[/B]
3RFT:
800m run
20 CTB Pull Ups (As high as I could get 'em)

27:12

[I]The running wasn't as bad as I thought it would be. I had to do the Pull ups on one of the cable pull rigs. when I finished the last run, the cable pulls were both in use!! I had to wait till they were free. Such is life at the base globo!! :shrug: [/I]

Re: Over 50 Crossfitters Sign In
 

@Bill, is the "base globo" on WPAFB?

Wednesday May 7, 2014

1.5 hours of Oly practice with Coach Dan Bell.

Pan Am meet is July 21-22 in Toronto, which is approaching quickly.

Worked on squat cleans and jerks today.

Did I mention it was 1.5 hours...:surrende:

Re: Over 50 Crossfitters Sign In
 

nice front page picture JT

great work as usual guys!!!

last nite

800m sled pull /85 lbs

then

11 minute time cap

20 wide grip incline pushup
50' farmers carry 32 kg kb

got 7 full rounds and 12 more pushups....shoulder were not real happy by the end

Re: Over 50 Crossfitters Sign In
 

[QUOTE=JT Kalnay;1230129]@Bill, is the "base globo" on WPAFB?[/QUOTE]

JT- Yes AKA the "Wright Field Fitness Center" in Area B, where CrossFit is verboten!! :D

[B]Still at the "Base Globo":
WU:[/B]
~.5 mi run
100+ SUs
10 Leg swings
15 Push Ups (10 CrossFit/5 AF)
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 Sit Ups
Burgener Warm Up

[B]WOD:[/B]
12 min AMRAP:
20 24" Box Jumps
250m row

2 rounds + 20 24" Box Jumps + 225m row

[B]Cash Out:[/B]
10 45# Presses
10 45# OHS

[I]The first set of Box Jumps took FOREVER!! I was able to do the rows in about a minute a pop. On the 2nd & 3rd rounds, I got a rhythm down so they went faster.
This WOD was longer & had a set of 10 95# Snatches in it. I didn't have the guts to sneak a 95# bar up to the rowing area. Such is life in the Globo... :shrug:[/I]

Re: Over 50 Crossfitters Sign In
 

Thursday May 8th

Still feeling less than 100%.

Walked 1 mile
2 minute goblet squat
10 OHSx45#

Three rounds of:
10 Dumbell presses with each hand
10 pull downs (simulating bar muscle up)
5 dips (with green band assistance)
5 T2B (discovered that if I bend my toes in and towards my shins they are much more likely to hit the bar, which is a big problem for a guy with T-rex arms like me)
20 single unders
2 double unders
(This whole "metcon" was made at a pedestrian pace b/c I was having a hard time breathing due to the cold/sinus infection/spring allergies and b/c my body was feeling pummeled by yesterday's Oly practice).

At the end, did 5 pistols to a box on each side.

Re: Over 50 Crossfitters Sign In
 

great work as usual guys

wednesday nite


for time:
50cal. Row
50 Box Jump Overs 24"
50 Deadlifts 180 lbs
50 Lateral Wallball 20lb
50 Incline pushup to a 24" box
50 Lateral Wallball 20lb
50 Deadlifts 180 lbs
50 Box Jump Overs
50cal. Row
*21min. time cap

made it to 17 reps of the 2nd 50 dead lifts

quite spanked by the end

going to try to make it to the gym tonite but am dealing with trying to organize a bbq for 300 mountain bikers for the first bike race of the season tomorrow plus it is my aniversary and am trying to figure out how to convice my wife that having her help me with the prep for the bbq is a great way to spend our aniversary so that i can have the extra time to go to the gym :D will report back on how that plan went

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1230313] am trying to figure out how to convice my wife that having her help me with the prep for the bbq is a great way to spend our aniversary so that i can have the extra time to go to the gym :D will report back on how that plan went[/QUOTE]

Good luck with THAT one!!! :D (Go to the gym together???)

Re: Over 50 Crossfitters Sign In
 

good to see every one. Back from more health problems. Mild COPD. Damn stopped the cigars years ago!

After warm up.
Bench Press 5-3-1 95-145-235

WOD 100 Wall ball
100 V ups
Anytime there is a break in motion, 200 yard run.
Count total time and number of runds
30:18 9 runs(walks).

Good to be back.

Re: Over 50 Crossfitters Sign In
 

Closing in one 1 million views of the blog...

Friday May 9, 2014
Oly Practice
[url]http://youtu.be/8CXY9FG52ws[/url]

10# snatch PR
Ties C&J PR

6 weeks until Pan Am Games in Toronto 6/21

Re: Over 50 Crossfitters Sign In
 

[QUOTE=JT Kalnay;1230375]Closing in one 1 million views of the blog...

Friday May 9, 2014
Oly Practice
[url]http://youtu.be/8CXY9FG52ws[/url]

10# snatch PR
Ties C&J PR

6 weeks until Pan Am Games in Toronto 6/21[/QUOTE]

pretty cool shot on the home page.

Re: Over 50 Crossfitters Sign In
 

Great WODs Guys!!

[B]8 May:
WU:[/B]
400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 45# OHS
10 45# Presses

[B]WOD:[/B]
EMOM for 10 Min 3 Cleans @ 145#

Annie
150 SUs
50 AbMat Sit Ups
120 SUs
40 AbMat Sit Ups
90 SUs
30 AbMat Sit Ups
60 SUs
20 AbMat Sit Ups
30 SUs
10 AbMat Sit Ups

7:40

[I]Cleaning 145 was tough. Annie went quick even though I had a couple of missteps getting started. My abs were killing on the 40 sit up round. I did this about 40 sec slower than my last attempt about 2 years ago.[/I]

[B]9 May:
WU:[/B]
400m run
100+SUs
10 leg swings
10 45# OHS
10 45# Presses
10 Pull Ups
10 Push Ups

[B]WU:[/B]
"Nate"
20 Min AMRAP:
2 MUs (Jumping)
4 HSPUs (Stinkbugs)
8 KBS (1.5 Pood)

12 rounds + 2 MUs + 3 HSPUs

[I]The last time I did this (Dec 2012), I did 13 rounds. This time, my shoulder was sore and I was feeling it. Still, it wasn't too bad.[/I]

Re: Over 50 Crossfitters Sign In
 

Saturday May 10, 2014

MC and Judging at NFT CrossFit, lots o' fun watching some great athletes.
Good to see Jarrod and the crew from Tiffin.

Afterwards, did a deadlift workout. Ran out of room on the bar (didn't have any metal plates). Ran out b/c I got 495!!!!!!

Walked a couple laps around the farm when I got home.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Cliff Miller;1229886]
alden...i have this posted on my wall at work and look at it the first thing every morning when i walk into my office

life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, drink in the other, body throughly used up, totally worn out and screaming, "WHOO-HOOO" what a ride!
[/QUOTE]

Cliff - Amen to that! Better to wear out than to rust out.

5/3 Road bike ride/ Cascade to Green Mountain Falls - 3 loops. 30 miles; 2:15; 1860' climbing

5/4
WU: The usual suspects
Workout: 4 RFT
Deadlifts 75 X12
KB swings 35X30
7:06
Cashout: Row 500m

5/6 Road bike ride/ Home to Centennial trail. 31 miles; 2:28; 2099' climbing

5/7
WU: Row 1 km; halos 25, 35X20; air squats X2X10
Workout: 4 RFT
Deadlifts 75X14
Swings 35 X35
8:44
Cash out: Row 500m

5/8
WU: Row 1km; halos 25, 35X20; air squats X2X10
Workout: 4 RFT
Box jumps (16" box) X15
Walking lunges X20 yds
KB swings 35 X40
13:46
Cashout: Row 500m

5/9 Mountain bike ride/ Red Rock Open Space; 10 miles; 1:54; 1277' climbing

5/10 Rest day. 110 mile dual sport motorcycle ride, combo of highway and dirt to Sedalia, CO.
Cash out: Cadillac margarita and begin cooking for Mothers Day visit by mother-in-law.

Re: Over 50 Crossfitters Sign In
 

@Alden, sorry to hear about the health problems, glad to see you back.

Sunday May 11, 2014
Happy Mother's Day

On the Drive 'O Desire (which is in front of the Garage 'o Grunts and the Shed 'o Pain {where the concrete is currently curing})

2 minute goblet squat
OHS
10x11#
10x45#
5x65# (Yay!)

Front squats to 245#, bail/fail at 255# (had it moving up though!)
I have to improve my front squat a LOT to achieve my goal of a 300# C&J.
Right now I can power clean more than I can squat clean...

"Metcon"
3 rounds
20 double unders
3 squat cleans at 95#
(I had to sit down after the dubs on each round)

and yes:
It's better to burn out,
Than to fade away,
My my, hey hey.

Re: Over 50 Crossfitters Sign In
 

Sunday May 11, PM

Walked two laps around the farm.

Re: Over 50 Crossfitters Sign In
 

Thanks, JT. it is good to be back.

5/11
WU: Row 1km; halos 25, 35 X20; air squats X2X10

Workout:
KB C&P 35 X3X(1-5) 45 reps/ side
KB snatches 35X 100 reps 8:12

Cashout: Row 600m

Re: Over 50 Crossfitters Sign In
 

Monday May 12, 2014

walked 1 mile
goblet squat
10x45# OHS

10 snatches @ 95#

10 C&J @ 135#

1 snatch at 135#

Am looking forward to a rest and mobility day tomorrow in advance of Oly coaching on Wednesday.

Re: Over 50 Crossfitters Sign In
 

Bill where is your box these days?

Press work: 5-3-1: 135-155-175

WOD 6 RFT
5 thrusters @105
10 KB @ 70
Scale: 55# KB
5:35

Re: Over 50 Crossfitters Sign In
 

Pat, I'm doing the WOD's at the CFWP Box, usually alone. They made the gym a 24/7 access facility & other than a group meeting @0600, us crossfitters are doing WOD's pretty much on our own. Not the best situation, but at least the base leadership is leaving us alone!

[B]WU:[/B]
500m row
100+ SUs
10 Leg swings
10 Air squats
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
For Time
24,23,22,21…1
Push-ups
Sit-ups
Run 200m between each set

This workout is designed to be done on a track. 24 push-ups, 24 sit-ups, run half a lap. 23 push-ups, 23 sit-ups….

1:09:28

[I]This was a real slog! 3 miles & 300 push-ups and sit-ups, just brutal![/I]

Re: Over 50 Crossfitters Sign In
 

great work as ususual guys

j.t. great work on the dead....to bad you ran out of room on the bar tho

alden...is there any other way to live.... :D

deb....we used to go to xfit together however she switched gyms to one right next to her work as well as 3 other ladies she works with goes to the same gym.....friday nite worked out well however...we bailed on the bbq prep as we roped in a ton of vollies to help saturday so we went to whistler and ended up with a 105 lbs of love in the shape of a rotti/black lab cross from the local animal shelter....so all in all it worked out

saturday....cooked 300 burgers, 50 veggie burgers, 48 hot dogs, 12 soft shell crabs, a dozen eggs and squeezed over 300 lemons...saw a ton of old friends....love the start of mountain bike season.....sunday....yard work....met a guy at the base of the squamish chief and he let me try on his squirl flying suit.....pretty cool finish to a great weekend.....would love to try it out for real some day but doubt that will ever happen.....

last nite

ten minute time cap

2000 m row
front squats at 155 for remaining time

i got 12 squats done :pepper:

Re: Over 50 Crossfitters Sign In
 

@cliff, nice 2k row!

Tuesday May 13, 2014

Rest Day
Nearly every cell in my body hurts.
Went for a short walk in the 90F heat.
[url]http://www.mapmyrun.com/workout/568669149[/url]

Re: Over 50 Crossfitters Sign In
 

Nice job Cliff!

A rest day walk in 90F isn't much of a rest JT!! :D

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings
10 Air squats
10 Push ups
10 Pull Ups
10 AbMat Sit ups
10 45# Presses
10 45# OHS
Burgner Warm up

[B]WOD:[/B]
AMRAP 12 min

10 Snatch (#95/#65)
10 Lateral Burpees (Yay! Burpees!!)

3 round + 3 snatches

[I]This was SO deceiving! When Burpees (Yay! Burpees!!) are the easiest part of the WOD, It's a brutal WOD! I Muscle snatched the 1st round and a half. Then it was power snatches. focusing on my form helped![/I]

Re: Over 50 Crossfitters Sign In
 

JT...90 degree heat in may is just to hot for even ohio

last nite

3 rounds

15 football bar mid grip bench press 100lbs
15 ring rows

3:45


Ext. Rot. Band Pulls: 4x20/s

3 rounds of:
8-8-8 Flat Bench Wide Grip Row 75-85-95
RM Close Grip Supine Row 5-6-4

5 rounds:
50 Face Pulls
50 Pull Aparts

red bands for above

Flat Bench Plank Hold: 3x30sec. (DB)

Re: Over 50 Crossfitters Sign In
 

Wednesday May 14, 2014

2 hours of Oly Practice.
I stank, couldn't keep my arms straight.

But, when I got home, I spotted the Lake Erie Monster.
So, overall, not a bad day...
[url]http://youtu.be/DJ1BScYkJog[/url]