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JT Kalnay 11-16-2014 09:48 AM

Re: Over 50 Crossfitters Sign In
Sunday November 16, 2014

The pond is completely frozen over, on 11-16-14.
I don't think I understand global warming....

Some mobility work
2 tgus on each side with 15#
knee rebending drills

clean practice

10 burpee buy-in (burpees! yay!)
10 rounds of:
3 pullups
5 wbs, 20#, 10' target

10 burpee cash-out (burpees! yay! said no-one ever...)

Alden Hingle 11-16-2014 01:10 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1244901]

The pond is completely frozen over, on 11-16-14.
I don't think I understand global warming....

@JT - Me either. That was my father's ongoing joke. He was a welder and worked outside his whole life. He'd look at the thermometer on the fence, see the sub-freezing temps, shake his head and say, "damn global warming."

WU: Row 1km; shoulder pre-hab; walking lunges x20 ydsx2
Deadlifts 45 x5/ 65, 75, 85, 95 x10
Goblet squats 35, 45 x10
KB swings 35 x15x3

Was going to do another set of goblet squats at 52 but my back said "stop." Glad I listened. ;)

Cliff Miller 11-17-2014 08:37 AM

Re: Over 50 Crossfitters Sign In
great work as usual guys!!!!


for time:
500m Row
50 Incline Push-ups
500m Row
50 Lateral Wallball
500m Row
50 Sit-ups
500m Row
50 Squats


3 rounds of:
20 Toe Touches
20 Russian Twists

Flat Bench Pull Aparts: 200

Ski Rear Delts: 3min.

saturday morning after staying out to late and enjoying 18 year old scotch with the birthday boy

Deadlift: 1RM 405 sumo

Camber Bar Back Squat: 8-8-8 52-82-102

Band Good Mornings: 100

Hollow Rock: 100

JT Kalnay 11-17-2014 06:24 PM

Re: Over 50 Crossfitters Sign In
The thing is, I'm in favor of global warming b/c I live in Cleveland!

Monday November 17, 2014

Snatch Practice at RCW with Coach Dan Bell

1.5 hours of drills, focused on punching out the arms when the weight flies overhead and, getting the bar from the top of the knee caps to the power position and then using the legs/butt to make the bar fly overhead, so then you can punch it.

Practice weight of 45kg now feels like practice weight of 40kg used to.
That's a good thing.

I feel like I'm a better lifter after today's practice session than when I started, and I feel like I have two of the drills dialed in to where hundreds of reps on each per week will make me an even better lifter. Only 49.8 weeks until the window opens for qualifying for 2016 Worlds....

Cliff Miller 11-18-2014 06:51 AM

Re: Over 50 Crossfitters Sign In
JT...good on you with an eye to the 2016 worlds......

last nite....first nite on the power lifting program....

Multi Grip: 5-5-5 130-145-165

Ext. Rot. Band Pulls: 3x20/s

DB Bench: 8-8-8 30-35-40
*pause at the bottom

Skull Crushers: 12-12-12 45-50-55

Flat Bench Rows: 8-8-8 65-75-85
*bench grip

Supine MAG Grip Rows: 3x20 (W) 90lbs

DB Incline Press: 100 12lb dbell.....shoulder was real cranky by 50 ended up doing set of 10 reps to finish

JT Kalnay 11-18-2014 02:11 PM

Re: Over 50 Crossfitters Sign In
Tuesday November 18, 2014

Rest Day

Walked 1.3 miles on treadmill increasing the incline every .1

Held a goblet squat for a while

Did 50 knee rebends with an empty bar.

Today's walk is the best my back has felt since I injured it on July 8, 2014.
Neither leg tingled or fell asleep during the walk.
This is very encouraging.

Cliff Miller 11-19-2014 11:27 AM

Re: Over 50 Crossfitters Sign In
last nite

Reverse Hyper: 20-20-20 (warm up) 90 lb

Ankle Weight Box Jumps: 3-3-3-3-3 10 lbs per ankle....24"box....the first couple of sets were a little sketchy

Box Squat: 1RM 365lbs PR:pepper:

3 rounds of:
1min. Plank *across benches
:30. Side Plank *on GHD
:30. Side Plank *on GHD

Pat Quigley 11-19-2014 03:30 PM

Re: Over 50 Crossfitters Sign In
Hey guys, good to see everyone is still around. I have not been posting lately. Still doing my Wendler cycles and swimming intervals on at least 2 days per week.

Today was bench day.

5X185,3X210, 1X235 (5R).
5X10 Bent rows w. 185
5X10 Dips.
2X10X135 w. chains, Bench.

New owner for Tribal. since I work out off hours, he gave me a key. Cool!

JT Kalnay 11-19-2014 04:52 PM

Re: Over 50 Crossfitters Sign In
@Claw, nice fitness model photos on FB!

Wednesday November 19, 2014

Rowed 1k
some mobility work

Snatch Practice (the new way, not splitting)
10x45# power position drills
10x45# knee rebending drills
10x75# muscle snatch with a 1/4 OHS
10x105# ms with 1/4 OHS
5x135# ms with 1/4 OHS
1x155 (missed, got it to where it needed to be but didn't get under it)

I've been "forced" into the muscle snatch b/c Dan Bell has corrected my bar path and power position so much that the bar is travelling too fast and too close to my body to split snatch at the lighter weights. At the heavier weights the bar is moving slow enough I might have to split at that weight. Will stick with the experiment for another couple months b/c there's still 49 weeks and 4 days until the first qualifier for the 2016 worlds.

Presses and Push Presses

Did some coaching on the snatch for one of the trainers.

Alden Hingle 11-19-2014 08:52 PM

Re: Over 50 Crossfitters Sign In
Great work, everyone.

@Pat - Good to see you back.

WU: Row 1km; shoulder pre-hab; pull-ups x10
Overhead press 45, 55, 70 x5/ 75, 85 x8/ 90 x11
Weighted pull-ups (+18) x 10, 7, 8
KB press 35 x10x3
KB swings 35x17x3

11/18 No workout. Life and work got in the way.
WU: Row 1km; shoulder prehab; walking lunges BW, +10, +21 x20 yds; pull-ups 12, 8, 6, 6
Split squats BW, +15, 18, 21 x5/ +24, 27, 30 x8
Goblet squats 35, 45, 52 x10
KB swings 35 x55

Cliff Miller 11-20-2014 07:19 AM

Re: Over 50 Crossfitters Sign In
great to see you are still around and being active pat

last nite......legs were thrased by the time i got out of the gym

warm up: Russina KB Swings: 10-10-10-10-10 16kg-20-24-24-32

Lateral Squat: 4x20/s
*band X'd around knees red band....did not think these were doing much till i got home had dinner and then tried walking

Reverse Hyper: 3x20 *strap 90 lbs

Sled: 800m (light-mod) 45lbs

Belt Box Squat: 20-20-20 45lbs

Ankle Weight Knee Ext.: 200 5 lbs per ankle

Toe Touches
Russian Twists

Jim Cordes 11-20-2014 01:56 PM

Re: Over 50 Crossfitters Sign In
Been a while again since I logged my WOD’s.

11/9 Saturday WOD
Involved 20 mins. of running, goblet squats, kettlebell swings, burpees, and a bunch of T2B’s.

11/10 workout at SBAC
5 mins max double unders.
273. PR!

2 TGU’s
10 swings.
6 rounds + 2 TGU's at 1.5 pood.
The TGU's took 90+ percent of the time. Really worked on control the whole way up and the whole way down.

11/11 WOD
A. “Badger”
3 Rounds For Time
30 Squat Cleans (95#/65#)
30 Pull Ups
800 M Run
Something about a long sucky WOD seems right for Veteran's Day.

11/12 WOD
A1. Snatch Grip Dead Lift, (30X2), 5-7 reps, 5 sets @60 sec rest
135 then 155. Had to use wraps to hang on to bar at 155.

A2. KB Clean & Press, 5 reps each arm, 5 sets @60 sec rest
1 pood then 1.25 pood (20 kg.)

B. Tabata Hollow

C. 10 Min Max Double Unders (pace accordingly)
400. Just barely hit that last one. Got to 399 at 9:50.

11/13 WOD
A. In 20 Minutes Find:
2 pood each hand, nearly accomplished 80# with right hand but failed on the descent.
1RM Weighted Pull Up
44#. So, so close to getting chin over bar at 50#.

B. Build Your Best 500 M Row
250 M Row x 2 @ 3-4 Min Rest
48.5 + 50.1 = 1:38.6.
Worked out at 11:30 AM.

11/15 Saturday WOD
Two AMRAP 6’s with 4:00 rest in between.
One involved running, T2B’s, and something else; the other involved med ball cleans, sit ups, and V-twists.

11/19 WOD
A. 1 Hang Power Snatch to 1 Hang Squat Snatch to 1 Overhead Squat, 8 sets, @90 sec rest.
75 and 85. Squat snatches really hard this morning. I experimented with hanging out in the bottom of the OHS and found it to be good.

B. 800 M Run Time Trial

C. KickFit Abs ™
1 Min Max Sit Ups
1 Min Hollow Hold
1 Min Max V-twists (no ball)
1 Min Max Sit Ups
First round of sit ups in low 30’s, second round in low 20’s.

11/20 WOD
A. Max Unbroken Dead Hang Pull Ups, 3 sets, @90 sec rest

B. EMOM 8: 3 Pocket Hang Power Cleans (3-5 reps per minute)
1) Low Hang
2) Mid Hang
3) High Hang
— Athlete will perform 1 Power Clean in each of the above positions to equal 1 rep
95#. Grip was the limiting factor.

C. 1 Round For Time
3 Rounds Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
5 Parallette Passthroughs
3 Rounds Cindy
5 Paralette Passthroughs
3 Rounds of Cindy
Link to whiteboard (WFS): [url][/url]


JT Kalnay 11-20-2014 04:39 PM

Re: Over 50 Crossfitters Sign In
@claw, I threw up a little in my mouth when I read 275 dubs...

Thursday November 20, 2014

Rowed 1k
some mobility work

C&J practice
20 knee rebends and punches
1x235 (miss)

OHS 3-3-3
45, 95, 125

Front Squat 3-3-3

That's a pretty deep hole I dug today. Tomorrow is deadlifts and little squats off the jerk blocks and maybe some jerks from the blocks. Saturday is swimming. Might need to get mentally irregular and try a 135# OHS at the SoP on sunday!

Cliff Miller 11-21-2014 08:08 AM

Re: Over 50 Crossfitters Sign In
you have been busy jim....keep up the great work

last nite

Floor Press: 1RM 210lbs

Ext. Rot. Band Pulls: 4x20/s

Bow Bar 1-1/2 Rep: 8-8-8 62-82-92

DB Rollbacks: 8-8-8-8 15-20-25-25

DB Tri Ext.: 10-10-10 15-20-25

Incline Push-ups: 100 had to take a couple of breaks
*no rest/pause

Flat Bench Ski Band Pull Overs: 3min.
*review movement with me first

Seated MAG Grip Rows: 10-10-10 (M) 95lbs

Ring Rows: 100

Sit-ups: 3x8 35lb dbell

JT Kalnay 11-21-2014 12:21 PM

Re: Over 50 Crossfitters Sign In
Friday November 21, 2014

Rowed 1k very leisurely.

1x500 (PR)

Farmers Carries with progressively heavier bumper plates then kettlebells up to 72#.

Rowed 1k very leisurely.

JT Kalnay 11-22-2014 01:12 PM

Re: Over 50 Crossfitters Sign In
Saturday November 22, 2014

Swam 900 yards in 23:27.
That pace would get me under the time cap of 2 hours for an Ironman.
I'm happy with that.
We'll see how my arms feel tomorrow....

Might go out in the barn later and do some knee rebending drills and punch drills with both snatch grip and C&J grip.

Alden Hingle 11-22-2014 08:02 PM

Re: Over 50 Crossfitters Sign In
Row 1km; shoulder pre-hab; pull-ups x5
Pull-ups x8
KB press 25x20
Row 500m
KB swings 35 x20

JT Kalnay 11-24-2014 06:30 AM

Re: Over 50 Crossfitters Sign In
Sunday November 23, 2014

Walked for 40 minutes on the sometimes muddy trails at the farm.
Was still feeling the swim from Saturday and the 500 pound deadlift from Friday.

Technique Practice (all done with 31#, tens on the 11# training bar)
50 knee rebends with snatch grip
50 knee rebends with clean grip
25 muscle snatches from the power position
25 jerks from the rack

Coached the kids for a few hours during "Sunday Ninja Camp".
The video is on FB.

Cliff Miller 11-24-2014 10:15 AM

Re: Over 50 Crossfitters Sign In
nice work as always JT and everybody else

friday nite

Kneeling Box Jumps: 1-1-1-1-1 these were a challenge just to get to the floor let alone to a box :)

Back Squat: 5-5-5+ 245,265,285 --tweaked something in my groin area on the last lift of the last set....bumbled through rest of work out
*adding 5# from Oct. 29th 2014

Speed Pulls: 8x1 (minis) 185lbs
*on 3/4 mat

Wide Stance SS Good Mornings: 6-6-6 85-95-105

GH Raise: 3x5

Deficit Double KB Sumo Deads: 3x20 skipped

Walking Lunge: 200m (vest) no vest

GHD Oblique Twist: 4x20/s (band) red band
*vest if possible

50 45 Degree Oblique Crunch
50 45 Degree Oblique Crunch day....groin felt tweaky but better

sunday.....bench press morning to determine opener for next sunday's "squamish crossfit inventational" powerlifting comp....which i think means 15 of us are getting together to go through the proceedures of an actual comp....

monday/tuesday off to the city for 2 days of head office meetings and no work outs.....just recovery.....

Jim Cordes 11-24-2014 02:49 PM

Re: Over 50 Crossfitters Sign In
11/22 Saturday WOD
Teamed with Augie on "CPC Elders"
Involved rowing, wall balls, kettlebell swings, burpees, and running.

11/24 WOD
A. Tabata MB V-Twists
Started at 20 and kept 20 up.

B. 1 Month to Xmas Eve Chipper
50 Wall Balls (20#/14#)
40 Double Unders (2 shots at unbroken, then start counting to 40)
30 T2B
20 Burpees
10 Wall Walks
200 M Farmer's Carry

Double under sets of a little over 20, then about 8, then counted through to 40. Used 1.5 pood kettlebells for Farmer's Carry.

Slowest in class. Yep, I was "that guy."
Link to whitboard (WFS): [url][/url]


JT Kalnay 11-25-2014 06:30 AM

Re: Over 50 Crossfitters Sign In
Monday November 24, 2014

Snatch Practice
I stank. Maybe the 500# deadlift, the swimming, and the walking took more out of me than I realized.

Back Squat Technique Instruction
Worked on perfecting back squat technique, with an empty bar.
Doing one perfectly with the empty bar was about as hard as doing one "my way" at 300#... We are certainly in the "two steps back" phase right now. But that's okay, because there's still 48+ weeks until the first qualifier for the 2016 World Championships.

JT Kalnay 11-25-2014 02:24 PM

Re: Over 50 Crossfitters Sign In
Tuesday November 25, 2014

Rest Day, I feel like crap.

Jim Cordes 11-25-2014 03:44 PM

Re: Over 50 Crossfitters Sign In
11/25 WOD
A. Rear Foot Elevated Split Squat, 5-7 reps each leg, 6 sets @2 Min
25, 30, 1 pood, 40 lbs.

B. 5 Rounds For Time
10 SFG KB Swings
8 Push Presses with perfect form (115#/75#)
6 Bar Over Burpees
200 M Run
2 Min Rest
18:20 @ 95# barbell.

For the life of me could not keep accurate count on the burpees. (“Does the rep end on the jump or on the clap? I started on the left side so I should end on the right side. I think I missed a rep last round, so I’ll make it up here.”)
Link to whiteboard (WFS): [url][/url]


Alden Hingle 11-25-2014 07:12 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1245332]

Rest Day, I feel like crap.[/QUOTE]

@JT - Good. That's the proof you needed a rest day.

WU: Row 1km; walking lunges X20 yds x2; pull-ups 5, 8
Deadlifts 50, 65, 75 x5/ 90, 100 x6/ 110 x16
Goblet squats 35, 45, 52 x10
KB swings 35 x65

Missed a couple of days. My mother-in-law died unexpectedly so I have been busy with other things. She was a great lady and Janice and I will miss her a lot. At 86 years young, she was always up for an adventure or a road trip so she was a large part of our lives. We saw lots of festivals and the state in the last four years. She could also drink a margarita or mojito faster than any other human I know and then ask for another with a sweet smile.

Here's to you, Joyce...

JT Kalnay 11-26-2014 06:38 PM

Re: Over 50 Crossfitters Sign In
Sorry for your loss Alden.

Wednesday November 26, 2014

Mobility Work

Snatch Practice

trying to learn to squat snatch


JT Kalnay 11-27-2014 09:26 AM

Re: Over 50 Crossfitters Sign In
Thursday November 27, 2014

Some mobility and TGUs to warm up, then....

Squat Day
OHS 3-3-3 increasing weight to failure
Front Squat 3-3-3 increasing weight to failure
Back squat, 20x135, OMG...

"Is that turkey I smell cooking?"
"No, it's my posterior chain frying!"

Cliff Miller 11-27-2014 11:36 AM

Re: Over 50 Crossfitters Sign In
back at it last nite after a couple of days meetings......

have a gym invintational powerlifting comp sunday. went in sunday and figured out my opener for bench will be 205

last nite got my opener for back squat at 315 given a tweaky groin problem and then 405 for my dead lift

no idea what to expect other than as this is a gym comp it should be fairly laid back and what i think the coach is doing is running it like an actual comp to give all of us some experience for when we do a real comp in febuary

looking forward to it.......

JT Kalnay 11-28-2014 09:20 AM

Re: Over 50 Crossfitters Sign In
Nice job on getting ready for the powerlifting meet

Friday November 18, 2014

Some mobility work. Got stuck in a goblet squat.

Strict Presses up to 175# (PR)
Push Presses, 3x185, 20x115

Swung the kettlebell 130 times in 8 minutes.
Various weights, 15#, 20#, 35# (the 35 was heavy).

Pat Quigley 11-28-2014 02:54 PM

Re: Over 50 Crossfitters Sign In
Sorry for your loss Alden. In "de-load" week. Have strung together some combo exercises to pass the time.
Today I did Wittman: 7RFT: 15 box jumps, 15 kb swings, 15 power cleans. Scale: box step ups vs. jump. 24:00. Monday onto the next Wendler cycle. Enjoy the holiday.

Cliff Miller 11-29-2014 09:47 AM

Re: Over 50 Crossfitters Sign In
alden....sorry about your is never easy and even worse when it is someone close to you

last nite....easy nite

russian kb swing 10-10-10-10-10 16-20-24-32-32

max height box jump 37"

3 x 20 90lb ghd legs

30 hollow rock

strech and mobility work

weigh in later walk and trying to stay warm -13 C......

keep up the great work guys.....

JT Kalnay 11-29-2014 11:01 AM

Re: Over 50 Crossfitters Sign In
Saturday November 29, 2014

Good to have Jeff visit the SoP this morning. Thanks for the Chair Yoga idea!

Good warmup and mobility work.
Snatch Practice (all squat or power/muscle snatches, no splits, trying to learn to do it right and really pull myself under the bar)

5x95# (went 4 for 5 squat snatching, 95# was a squat snatch PR)
5x115# (went 2 for 5 squat snatching, 115# is a new squat snatch PR)
5x135 (went 4 for 5 muscle/power snatching into a 4" squat, no split)
2x145 (1 for 2)
3x155 (2 for 3, one was a press out)
3x115 (these felt easy)

JT Kalnay 11-30-2014 12:57 PM

Re: Over 50 Crossfitters Sign In
Sunday November 30th, 2014

60F at noon.

Split and stacked several tons of wood.


Cliff Miller 12-01-2014 07:33 AM

Re: Over 50 Crossfitters Sign In
ahhhh yes the joy's of splitting firewood eh? JT.... i still have about a cord left to do and have been putting it off for way to long.....certainly worth the effort when it is cold outside and you are curled up next to a nice warm fire though

yesterday....first Power Liftinging comp...13 of us from the gym 5 guys 8 girls....our coach went all out with judges, platers and even a light box.....pretty cool intoduction to the sport.....

back squat 350 (took it easy due to tweaky groin)
bench press 230 (finally back to p.r. pre shoulder surgery....2 years later)
dead lift 445 (15 lb p.r. :pepper: )

total 1025.....i think i may just enjoy this sport.....then watch the Grey Cup with some friends....very good close game that came down to the final play....just the way it should

Cliff Miller 12-02-2014 07:23 AM

Re: Over 50 Crossfitters Sign In
last nite

long slow 5000m row


just needed to get moving again

JT Kalnay 12-02-2014 04:37 PM

Re: Over 50 Crossfitters Sign In
@Cliff, yes it was a really fun Grey Cup game, especially the second half. I felt so bad for the punt returner who thought he'd won the biggest game on the biggest stage with a spectacular run, only to have it called back on that penalty.

Nice job on the Powerlifting Comp, comps are good for PRs, as you discovered with that 15# PR!!!

Tuesday Dec 2, 2014


Clean and Jerk Practice
95, 125, 155, 185, 215, 220, 225 (missed jerk), 230 (missed jerk), 235 (missed clean)

Front Squats
95, 125, 155, 185, 215, 225, 235

Cliff Miller 12-02-2014 06:50 PM

Re: Over 50 Crossfitters Sign In
thanks JT.....i told my coach tonite he may have created an obsessed monster on his hands....he just smiled.... :D i think i am really going to enjoy the training for powerlifting

if i were #44 on hamilton i would have been looking for a different flight home that's for sure.......if that play stood banks would have gone down in grey cup history for sure for a run like that...i sure felt bad for him....


double russian k.b. swings x 10

8-12-16-20 k.g.

lateral squat red band....3 x 20

saftey squat bar later box step over 3 x 20 16" box

sweatt shrugs 3 x 10 95lbs

shrugs 3 x 10 95 lbs

ghd lateral oblique crunch 2 x 20

JT Kalnay 12-03-2014 11:52 AM

Re: Over 50 Crossfitters Sign In
Wednesday December 3, 2014


Feeling very worked after back to back oly and squat days, which followed splitting wood on sunday, and snatch practice on Saturday, and and and

Rest is Training Too

Bill Hoogsteden 12-03-2014 06:38 PM

Re: Over 50 Crossfitters Sign In
It's been a while guys!!

Great stuff guys!!

[B]17 Nov:[/B]
1 push up
stand up
2 push ups
stand up
3 push ups
stand up
4 push ups
stand up
5 push ups
stand up
6 push ups
stand up
7 push ups
stand up
8 push ups
stand up
9 push ups
stand up
10 push ups
stand up


[I]This killed my shoulders!![/I]

[B]1 Dec:[/B]
1 Mi run

10:54 (16+ rounds in the gym BB court)

2 RFT:
25 Wall Balls
25 GHD Sit Ups


[B]3 Dec:
400m run
10 leg swings
10 Push ups
10 45# Push Press
10 45# OHS


225 DL
HSPUs [I](Belly to wall, Not full depth)[/I]


[I]1:06 slower than last attempt. I tried to do it in subsets of 7,6,5,3 & 6,5,4 & 3 sets of 3. Easier said than done! This wasn't bad considering I've been off due to traveling & thanksgiving! [/I]

Cliff Miller 12-04-2014 08:23 AM

Re: Over 50 Crossfitters Sign In
welcome back bill...dang life getting in the way of working out eh?

JT....funny for me how long it took to figure out the rest day portion of things.

last nite

Multi Grip: 5-3-RM (1 or more) 147.5-167.5-187.5 (3 reps)
add 2.5# from Nov. 12 2014

Ext. Rot. Band Pulls: 4x20/s

1-1/2 Rep Bench: 8-8-8 95-105-115

Seated MAG Grip Rows: 3x8 (W) 95lbs

Skull Crushers: 10-10-10 55-60-65 my shoulder really does not like these
*behind the head

Tri Kickbacks: 8-8-8 12-15-20

Flat Bench Rear Delt.: 3x12 10 lb

Front Raise: 3x12 10lbs each hand

JT Kalnay 12-04-2014 04:30 PM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Thursday December 4, 2014

1 mile walk in the late fall sun.

20 foot sled pull, for time, 12 minutes, 2 seconds (see attached photo of sled)

Full size photo available on Facebook.

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