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Cliff Miller 05-05-2014 06:41 AM

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


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

JT Kalnay 05-05-2014 02:35 PM

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.

Bill Hoogsteden 05-05-2014 06:12 PM

Re: Over 50 Crossfitters Sign In
Awesome job guys!!

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

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

3 rep Bench Press @ 85% 1RM (210#) 3X5 & 1X5

1 round:
15 TTB
15 HR Push Ups


[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]

JT Kalnay 05-05-2014 06:28 PM

Re: Over 50 Crossfitters Sign In
Monday May 5th, 2014

Got a little exposure on the main site.


Jim Cordes 05-06-2014 08:59 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1229950]Monday May 5th, 2014

Got a little exposure on the main site.


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

5/4 Workout at SBAC
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
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.
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.


JT Kalnay 05-06-2014 02:59 PM

Re: Over 50 Crossfitters Sign In
Tuesday May 6th

rest/sick day

Bill Hoogsteden 05-06-2014 05:08 PM

Re: Over 50 Crossfitters Sign In
[B]At base Globo:
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

800m run
20 CTB Pull Ups (As high as I could get 'em)


[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]

JT Kalnay 05-07-2014 12:27 PM

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:

Cliff Miller 05-07-2014 01:20 PM

Re: Over 50 Crossfitters Sign In
nice front page picture JT

great work as usual guys!!!

last nite

800m sled pull /85 lbs


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

Bill Hoogsteden 05-07-2014 05:48 PM

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":
~.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

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]

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