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Michael Pollak 08-22-2013 12:22 PM

Re: Over 50 Crossfitters Sign In
Bill... Nice job on the C&J

Cliff ... Yuck needles in the foot :yikes: gives me the willies.. I've gotten my knees injected with synvisc, hurt like a b$&@h... Hope it heals you up

Great work everyone



High Hang Snatch (Power Position)- 10 x 3 @ 50%. Working at 115 wore me out


5 RFT: 10:55

Thrusters x 8 @ 135

200 Meter Run

I feel this one, I need to stop setting up so far in the back, I probably added added a good two min dodging everyone else's thrusters....

JT Kalnay 08-23-2013 05:24 AM

Re: Over 50 Crossfitters Sign In
Thursday August 23, 2013

Why can't every day be like 8/23/13?

Did one hour of mobility, stretching, and warming up.
Then got one hour of USAW coaching on the snatch in a 1:4 setting.
For the first time ever I felt the "flip" from the power position to overhead.
When that bar gets weightless and flips and you jump under it feels like cheating and magic and power and like being young and strong and useful all at once.

Then had a 1:3 deadlift clinic with Julie Foucher.
Revelations and records were involved!

Coaching and technique, get some!

John Jaeckel 08-23-2013 08:56 AM

Re: Over 50 Crossfitters Sign In

Wendler 5/3/1
Month 7/Week 1
Squat Day

OHS w/Oly bar


Box jumps
Incline leg raises

Jim Cordes 08-23-2013 10:51 AM

Re: Over 50 Crossfitters Sign In
8/23 WOD
1000m Row
then 3 rounds of:
15 Thrusters (95/65)
15 Toes-to-bar

This really needs to be renamed "OhMyEffingGod-nado." It looked hard on the board and it was. ROM on both thrusters and T2B a little janky, although I focused on good depth for the thrusters. All sets of everything were 5 max, and by the end we were talking 2's. I was slowest among everybody but I got it done. This was choosing the wrench in a big way.

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


Michael Pollak 08-23-2013 12:15 PM

Re: Over 50 Crossfitters Sign In


10 RFT: 14:57

Burpees x 10

25 Yard Forward Sled Drag @ 90

25 Yard backpedal Sled Drag @ 90

Evil :eek:

Pat Quigley 08-23-2013 01:20 PM

Re: Over 50 Crossfitters Sign In
Michael, my last synvisc injections came after I worked with a terrible crossfit coach. I haven't needed an injection for the last 4 years with a better coach.


50 DU or Jumps w. knees raised
20 Overhead lunges w. 115 #
25 Burpees
Scale: 65 # bar

Michael Pollak 08-23-2013 01:59 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1189196]Michael, my last synvisc injections came after I worked with a terrible crossfit coach. I haven't needed an injection for the last 4 years with a .[/QUOTE]

Hey Pat

Amazing isn't it... My last injection was over two years ago ....and six month ago when pain came on big time, prompted my change to crossfit form the garbage I was doing before.

I did a ton of research as there are over 20 boxes with in range .... Finally chose Crossfit Ripped based on the coaching and am I glad

I'll cut to the chase, after years of pain and hobbling..... A few months of lifting heavy and proper mobility and stretching .... I'm again leaping up stairs three at a time, 30 inch box jumps are a warm up, I can lunge and Bulgarian squat with 50-70# KBs or 155 on the bar and I'm back to the strength and conditioning I haven't seen in over twenty year( and improving daily)

Yes .... Proper coaching makes all the difference

JT Kalnay 08-24-2013 10:24 AM

Re: Over 50 Crossfitters Sign In
Friday August 24, 2013

Long work day.
Rest from exercise.

Saturday August 25, 2013
86F, 62% humidity (yeah it's hot & humid)

50 burpee buy-in
10 rounds of:
15 wbs, 10 double unders.

37:42 (7:21 to finish the burpees).

I have an LSD session scheduled for this evening, 5 laps around the farm.
Then deadlift and snatch practice.

Michael Pollak 08-24-2013 10:44 AM

Re: Over 50 Crossfitters Sign In


15 Minutes to Find Heaviest Back Squat.

Kept it to twofers at 335... My back is still a bit out of whack and didn't want to go heavy

“Kelly”. OK coach really! This was just pure mean after heavy squats. Lol

5 RFT: 36:14

400 Meter Run

30 Box Jumps @ 24

30 Wall Balls @ 20

Pat Quigley 08-24-2013 02:37 PM

Re: Over 50 Crossfitters Sign In
/warm up with the usual arm winding, twirling, hip spinning, etc., Then frankenstein walks, rdc, scorpions, etc.

Strength training: after warm up for 3 sets of 5 presses, negatives W. 135 for a few reps and sets (not to exceed 50%)

10 minute AMRAP
10 KB w. 60#
10 DU and jumps

7.5 or 8.5 rounds complete. Just got stupid somewhere thru and lost count. I felt ok with this when a guy half my age reported the same confusion.

Michael Pollak 08-24-2013 02:48 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1189429]/

7.5 or 8.5 rounds complete. Just got stupid somewhere thru and lost count. I felt ok with this when a guy half my age reported the same confusion.[/QUOTE]

:D. Ok I'm not the only one.... I've resorted to making little hash marks on the floor with chalk.

JT Kalnay 08-25-2013 05:31 AM

Re: Over 50 Crossfitters Sign In
re: chalk hash marks on the floor....
yesterday I used the kids little plastic horses to count rounds.
I set them up on my box and put one in a hat after each round.
It was both pleasing and sad to see the little horsies disappear.

Sunday August 25, 2013
(early morning session)

2012 CrossFit Friendship Master's Challenge Skill Ladder
Y = completed
F = tried and failed
DNA = did not attempt

Y 1 minute goblet squat, 53#
Y 30 second front plank
Y 30 second left plank
Y 30 second right plank
Y 30 second bar hang
F 30 second handstand hold against wall (wasn't able to kick up onto wall)
F 30 dubs (only got 16)
Y 44# TGU (did two)
Y 3 dead hang pullups
Y 2 kipping ring dips
Y 5 one arm kb-ohs, 44#
F 2 skin the cats (forgot to try these)
S 5 pistols (scaled to 24" box)
F 1 20’ rope climb (no rope available)
DNA 3 hspu
DNA 5 yard handstand walk
Y 10 second l-sit
DNA 1 muscle up

It was early morning, and I forgot to set my equipment up properly before the attempts. So I was rushing to raise/lower rings. I bought a rope for the barn but forgot to put it up. Will try this again next weekend (and every weekend until the October comp) to find my goats (it won't be a difficult search, they've been the same for years) and work on them. I really liked the idea of doing pistol progressions to a box. Each week/month you lower the box a little until you don't need it at all.

JT Kalnay 08-25-2013 09:54 AM

Re: Over 50 Crossfitters Sign In
Sunday August 25, 2013

Eight reasons to train.


Michael Pollak 08-26-2013 07:54 AM

Re: Over 50 Crossfitters Sign In
Hey JT... Love the little horsy idea.... Maybe I'll get ten little airline sized vodka bottles and down one after each round :D ( ill replace the vodka with water just to get a rise out of everyone at my box):evilsmile



15 Minutes To Fine Heaviest Bench Press Rep

stopped at 315 as my shoulder was killing's always something!


5 Rounds: 16:16

5 Hang Power Clean and jerk (from just above knee) @ 60% 1RM. Kept it to 135 due to shoulder

400 Meter Run

Jim Cordes 08-26-2013 11:36 AM

Re: Over 50 Crossfitters Sign In
8/24 WOD

Four rounds for time:
Teams of two split the work
400M run (both run)
20 front squats (135/95)
30 push ups
40 Med ball sit ups

22:something I think; with Augie.
A little worried about the 135 front squats but we decided to do them anyway. My sets were 10, 10, 5-5. Pushups 15 straight through, all partner med ball sit ups straight through except when the slippery ball slipped out of my hands. Augie thanked me for going slow on the runs for him. No problem, I went slow just for you. *Ironic wink*

8/25 workout @ Bacara

10 handstand push ups
10 double unders
8 handstand push ups
20 double unders
6 handstand push ups
30 double unders
4 handstand push ups
40 double unders
2 handstand push ups
50 double unders

Spent probably half the time on the sets of 8 and 6 HSPU's. No mat except I could not get the last 4 on the round of 6 so I had to grab a mat, but I ditched it for last two rounds. D/u's only went OK. Strung 30 straight on round of 50 for my longest string.


Pat Quigley 08-26-2013 12:16 PM

Re: Over 50 Crossfitters Sign In
Crossfit total.

BS 405
OHP 205
DL 405 (f. 505 twice)(got that wt. 2X this year so I did not do any wt. in between).

JT Kalnay 08-26-2013 12:19 PM

Re: Over 50 Crossfitters Sign In
@Pat, is that 505 a world record for 60+

@CrossFit retweeted one of my tweets.
My blog had a lot of hits today...

Monday August 26, noon session

running warmup
600m run (2:57, "ran" the whole way)

2 minutes ME pushups: 30

20 minutes to find 1RM C&J
235 (couldn't clean 245, legs were tired from running, shoulders were tired from yesterday's presses)

The Incredible Hulk
20 minutes, AMRAP
5 DL 95#
5 Hang Power Clean 95#
5 front squat 95#
5 push press 95#
5 back squat 95#

156 reps (could not have possibly done one more rep).

Tomorrow will be a rest day...

Alden Hingle 08-26-2013 12:36 PM

Re: Over 50 Crossfitters Sign In
Great work everyone! Back from two weeks of camping in southern CO. We alternated hiking and mountain bike riding each day. Great break from work and my back feels better than it has in quite a while. Guess it is time to start deadlifting again and tweak it. :rofl:

Row 1000m; straddle hops; air squats
Shoulder press 45 X10/ 60, 75, 90, 105. 120 X5
Shoulder press 75 X2X10
Pull-ups X2X6

Jim Cordes 08-26-2013 12:58 PM

Re: Over 50 Crossfitters Sign In
8/26 WOD
A. Push Press, 15:00 to work up to a 3RM in 5 sets
135 (failed at 145, 1 only)

B. EMOTM, 8:00, 5 Hang Power Snatch
75, last set 80

6 rounds for reps per movement:
:30 max single/double unders
:30 rest
:30 no pushup burpees (jump on to plate)
:30 rest

Not really happy with this number. Burpees were 10-12 per interval, double unders were upper-20’s to mid-30’s per interval. Lots of misses.

Going into the WOD I know I had done 30 HSPU’s yesterday so I was not surprised my push presses were only so-so. I forgot that this was my 4th consecutive workout, so I was not at my freshest. Plan for rest of week leading up to Pier to Peak is to rest Tuesday, WOD Wednesday and Thursday, then rest until Sunday. Lots of stretching and rolling out in the meantime.

Big class this morning, link to fuzzy picture of whiteboard (WFS): [url][/url]


John Jaeckel 08-26-2013 01:39 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 7/Week 2
Shoulder Press Day

Shoulder and Behind Neck Presses w/Oly bar


Overhead Walks
35# k-bell ea. arm
2x70 yards
Janda Crunches with 15# dumbell extended overhead

Cliff Miller 08-27-2013 07:19 AM

Re: Over 50 Crossfitters Sign In
michael....great work on that bench press....and yes it is always something that is sore now a day's eh?

pat great job on the total

jt once again very well certainly have a way with words

weekend off.....gym was closed for a power lifting cert so we were on our own.....dirt bike cruise with a buddy on his 1980 175 yamaha bike...was really only ment for one and not 2 people but it sure was fun anyways..stupid but fun.....had a challenging game of minature golf and killed an 18 year old bottle of single malt scotch with a couple of close friends for my 52nd birthday saturday nite

monday back at the gym

bow bar 1 RM box squat to a 16"box 294 lbs....foot was not real happy by the end

-2" box squats 94 lbs 2 x 20 these were horrible by the end

saftey squat bar seated good mornings 8-8-8


farmers bar dimel dead lifts 50 lbs per side x 100

45 degree oblique twists on the ghd thing 3 x 50 14lb med ball

JT Kalnay 08-27-2013 11:23 AM

Re: Over 50 Crossfitters Sign In
@Cliff, thanks. You and over 47 millions readers agree...

The Flats is the book @CrossFit tweeted about:

Tuesday August 27, 2013

Rest Day

Already had my second nap, and there is a third on the horizon.

Will do the deadlift technique sessin this evening but won't actually lift anything heavier than a medicine ball.

Alden Hingle 08-27-2013 11:53 AM

Re: Over 50 Crossfitters Sign In

WU: Row 1000m; air squats
Deadlift 45 X10/ 60, 75, 90, 100, 115 X5/ 130 X12
Deadlift 75 X2X10; Toes 2 Bar X3X10

Michael Pollak 08-27-2013 01:57 PM

Re: Over 50 Crossfitters Sign In
Thanks Cliff.... Sounds like you had a great weekend!!! I'm one year and one week behind you, 51 for me this weekend, probably just have dinner with my wife as we are going to Toronto in two weeks and I will let lose up there:kicking0::kicking0::kicking0: may even have a beer or nintyfive:D

JT ... read some of your blog posts.... Great stuff!!! Keep on linking us to them.

Pat... I want to be like you when I grow up :). Awesome!



10 sets @ 70%:

Snatch Grip Dead to Hang Power Snatch (Position #1) to 2 OH Squats


For Time: 8:22

60 Dubs

50 Pull Ups

40 KB swings @ 70

30 Pistols ( scaled to KB lunges @35s)

20 Box Jumps @ 24

My conditioning is really improving!!! I flew through this and except for the dubs and pull-ups( to adjust my grip) strung everything together.... No rest at all between exercises ..... Almost bought the farm on my first box jump... Didn't realize how jellofied my legs were and missed it completely. By the time I scraped my shins off the box I was recovered enough to nail all 20!

Bill Hoogsteden 08-27-2013 05:52 PM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
After about 24 hrs of driving (22 there & back to and from Parris Island to pick up one of the newest Marines!) it was back to the Box!

400m run
50 SUs


find 1 RM HBBS


250m row
10 Pull Ups
15 Air Squats


[B]Round 2 (at Base Globo):
.333333mi run
100 SUs
10 DUs
20 GHD sit ups
10 back extensions

75% 1RM

[I]Tried 275#, But I could FEEL being off! Had to bail even though I tried lifting it while the guys were yelling at me to bail!! The rowing went fast but I kept getting stuck in transition. I did the Pull ups in a couple of subsets each round. Had a good transition into the last round of air squats. I was the last of 4, but the spread was 5+ min to my 7:14. Finished the strenght portion at the base globo. Not a back WOD.[/I]

JT Kalnay 08-28-2013 10:54 AM

Re: Over 50 Crossfitters Sign In
@Michael, thanks.

Wednesday August 28, 2013

Today's WOD at Ctown was a total sh*t storm.

Bottom line, some pretty sexy (for me) snatch (165) and deadlift (455) numbers. And, people were actually able to swim in the puddle of sweat I produced. I'm not sure why they wanted to? Maybe b/c "it was there". But it was gross...

Michael Pollak 08-28-2013 12:08 PM

Re: Over 50 Crossfitters Sign In

WOD #1

10 Rounds

100 Meter Shuttle Sprints

30 Seconds To Complete as Many 100 Meters As Possible
45 sec Rest Between Bewteen Rounds

WOD #2

10 Rounds

30 Seconds To Complete As Many Burpees As Possible

45 sec Rest Between Rounds

WOD #3

10 Rounds

30 Seconds To Complete As Many Sit Ups As Possible

45 sec Rest Between Rounds

No rest between WODs 1,2&3

Alden Hingle 08-28-2013 02:21 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Bill Hoogsteden;1190214]After about 24 hrs of driving (22 there & back to and from Parris Island to pick up one of the newest Marines!) it was back to the Box!

Bill H - Congratulations on having a new Marine in the family. My son and older daughter decided to follow in Dad's footsteps so we have three. My younger daughter joined the Army just because she could. :)

1 mile dog walk
Row 1200m
Rowing intervals - 1:00 minute hard, 2:00 minutes recover X5
Row 500m
Shoulder and t-spine mobility

Bill Hoogsteden 08-28-2013 06:05 PM

Re: Over 50 Crossfitters Sign In
Alden - That's awesome! Ben follows two of his older brothers!

In the base Globo:[/B]
.5555556mi run
100 SUs
10 push ups
2 min on Jacobs Ladder
10 Leg Swings (each leg)
10 Air Squats
10 24" Box jumps
10 45# Presses

100# Squat Cleans

7:18 for 1st round + 9 Squat cleans

[I]D@mn watch timer got switched off!! Completed the WOD as brutal at it was. I was tight during the squats. Could feel my legs and the tightness due to not working out! Elizabeth is one Nasty Girl!![/I]

Michael Pollak 08-29-2013 06:43 AM

Re: Over 50 Crossfitters Sign In


15 Minutes To Find Heaviest Thruster Rep. Called it quits at 225


For Time. @ 17:20 d@mn forearm pain added about 3-4 min onto my time, got to lay off Kipling pull-ups for a while!


Push Ups

Pull Ups

Jumping Squats

Cliff Miller 08-29-2013 08:32 AM

Re: Over 50 Crossfitters Sign In
great work as usual guys!!! were totaly right on the needles in the foot thing....oh and have a blast in TO. i have some fond foggy memories from there.

yesterday's 5 needles in the were not fun. especially when the Dr. could not get the 2nd one into where she had to. in an attempt to chear me up (i think) she said that my ankle had worse arthritis than some of her 70 year old women she see's.

today it is stiffer and sorer than i hope that means it is working...

tuesday at the gym

for time

95 lb bent row


20 kg kb 16" box goblet squat


single arm delt raise 3 x 8 tried at 5 lbs but both shoulders were unhappy so dropped to 2 1/2's

1/2 ghd sit ups


15lb-20lb-25 lb

Jim Cordes 08-29-2013 02:28 PM

Re: Over 50 Crossfitters Sign In
8/29 WOD
A. Sumo Deadlift, 21X1, 3-4 reps, 5 sets, 3:00 rest
First time I've done deadlifts in months. 255 was plenty challenging so I stopped there.

4:00 to complete:
400m run
20 Mountain Climbers
83 reps with 2 pood kettlebell.

Rest 2:00

4:00 to complete:
400m Run
AMRAP Burpee Box Jump (step down)
17 to 24" box.

rest 2:00

4:00 to complete:
400m run
20 Mountain Climbers

The 2 pood SDHP's kicked my butt. My slow running did not help my scores on any of these. My legs started swelling badly two days ago from the poison oak. I went in to my drug pusher (aka M.D.) this morning after the WOD for some steroids. Gotta get that inflammation down before P2P! No more WOD's until P2P on Sunday.

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


Bill Hoogsteden 08-29-2013 08:14 PM

Re: Over 50 Crossfitters Sign In
Way to go guys!!

(at the Base Globo)[/B]

.333333mi run
100 SUs
10 DUs/30 SUs interspersed
10 Push Ups
10 Leg Swings (both legs)
2 min on Jacobs Ladder

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


[I]This was about 1:30 slower than my last attempt (6 Nov 12). Couldn't keep the SUs together in single sets. Don't feel that bad about this WOD. [/I]

JT Kalnay 08-30-2013 05:35 AM

Re: Over 50 Crossfitters Sign In
Thursday August 29, 2013

1 hour USAW class on the first part of the clean.

1 hour one-on-one with Julie working air squat and OHS.

Doubled my PR OHS. (double PVC is still PVC... ;))


Michael Pollak 08-30-2013 09:15 AM

Re: Over 50 Crossfitters Sign In


3 Rounds Each For Time: 22:20

400 Meter Run

20 T-2-B

200 Meter Run

10 T-2-B

100 Meter Run

5 T-2-B

Full Recovery Between Rounds

Subed out toes to rings, as my forearm is killing me.... Neutral grip on the rings feels much better.... A lot harder than doing T-2-B

Pat Quigley 08-30-2013 10:55 AM

Re: Over 50 Crossfitters Sign In
tried to find how I did on Linda when I started crossfit close to five years ago.

It was a nightmare back then. I just remember starting out under prescribed wieghts and then starting to strip off plates round by round. Did it at my local globo at the time and I kept hoping that someone would commondeer some of my equiptment so I could take more rest!

DL @1.5 BW
BP @1.0 BW
Cl @ .75 BW

Scale: 255 DL, 155 BP, 135 CL.

JT Kalnay 08-30-2013 11:13 AM

Re: Over 50 Crossfitters Sign In
Friday August 30, 2013

A total sh*tstorm at the box...

Row 500m, 5 med ball cleans, 5 kb swings
Row 250m, 5 med ball cleans, 5 kb swings
(Was supposed to be a partner wod, but there were an odd number of people and no-one picked the old guy. For some reason this got me yelled at by the coach {who apparently didn't realize that 11/2 leaves a remainder of 1!} So we were off on the wrong foot)

10 minutes to find 1RM thruster.
155, huge PR for me, in part b/c of how the USAW coaches have taught me to use my hamstrings and hips better. Apparently hitting a PR isn't good enough though. Second wrong foot in under 15 minutes.

16 minutes, EMOM
odd minutes, 3x95# thruster
even minutes, 3 muscle ups (or 6 CtB + 3 HR pushups)
All the bar space was full, so I went to rings. While doing the C2B I tried go get a muscle up. Third wrong foot, scorn, wrath, unintelligible instruction, I got ****ed and turned my ears off. Found a bar on a back squat rack for the rest of the rounds.

5 minutes rest (steam coming off my head from WOD and from still being angry. For some reason my button just got pushed. It wasn't pretty).

THEN, Diane (which I scaled to 155 and pushups off an 18" box.
I couldn't move for 5 minutes after finishing. I was sitting on the box and sweat was running off me like there was a faucet on. It was gross. There was so much sweat it pooled and started to flow in a little river into another where a guy was putting away his stuff. Apparently this grossed out a couple of the other people in the box, who put the cherry and whipped cream on top of the sh*t sundae that was today.

Maybe it's a good thing that I'm going to Canada for a week and will have a week off from the box...

Michael Pollak 08-31-2013 09:51 AM

Re: Over 50 Crossfitters Sign In
JT.... Sounds like it was one of those days.... I hate it when that happens

Hey I'm headed to Toronto next week for a week... Got two boxes I'm going to check out.... And plan on eating like a pig!!!


Good Mornings

5 x 8-12 @ Weight Moderate Enugh To Execute Perfect Technique



“Big Mike”. In honor of my bday:D

4 Rounds For Time:

Tire Flips. 550#

Backward Sled Drag 250

Stone Carry 150

All x 50 Feet (20 Yards)

Post ....

Front squats. 8,8,8,5,5,5,3,3,3.
225 is all I had in me after the tire!

Cliff Miller 08-31-2013 11:48 AM

Re: Over 50 Crossfitters Sign In
happy bday michael.....great wod.....enjoy eating in toronto.....make sure you get some potine with pulled pork or brisket.....really good the morning after a late nite out.....

JT....i had one of those days just yesterday....i feel for you.....

friday at the box

4 round for time

5 135lb zerker squat
10 24 kg kb swing
30 situps


roman chair press 8-8-8


50 toe touches of 3 all working at the same time 2 "resting" 1 working

500m row (everybody)
75 burpie box jump 20" over (hold hollow rock for rest)
75 foot ball bar 75lb bench press (just hold bar up in lock out for rest)
75 ring rows (hold in arms extended for rest)
500 m row(everybody)


ankly has loosed up amazingly well :)

JT Kalnay 08-31-2013 03:46 PM

Re: Over 50 Crossfitters Sign In
Saturday, August 31, 2013

Incredible day "on the erg" with Erin Cafaro, two time Olympic Gold Medalist.

2 killer Wods

32 Tabata Intervals
8 with damper at 5
8 with damper at 10
8 with damper at 1
8 with damper at 3
For first of each 8 had to produce watts that matched your body weight.
For each successive rep had to increase watts by 10%

By the end of this wod (A) you are gassed and (B) you understand the damper.

20 minutes, EMOM
even minutes, row 200m
odd minutes, 3 front squats

I highly recommend Erin as a teacher.

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