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Jim Cordes 06-13-2014 10:41 AM

Re: Over 50 Crossfitters Sign In
6/13 WOD
A. Rear Foot Elevated Split Squats , 8 reps per leg, 4 sets, rest 60sec b/t legs
8 reps per leg times 4 sets is a LOT of work.

AMRAP 15:00
30 Medball V-Twists (L/R = 2)
20 Pistols (alt legs)
10 Renegade Rows
rest 30sec

4 rounds + 30 v-twists + 7 pistols.
Used purple/blue band on pistols, 35# dumbbells on renegade rows. V-Twist sets 1, 2, and 4 straight through; first two sets of Renegade Rows straight through then 5-5, 9-1. Switched legs on pistols on 5's, used band suspended from overhead and worked slowly and deliberately on them.

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


JT Kalnay 06-13-2014 04:30 PM

Re: Over 50 Crossfitters Sign In
Friday June 13th, 2014

8 days until Oly comp.

Rowed 1k, rigorous mobility work, then Oly practice (snatch).
Didn't suck as bad tonight.
Got 72kg, spectacular fails at 75kg and 74kg.

JT Kalnay 06-14-2014 09:47 AM

Re: Over 50 Crossfitters Sign In
Saturday June 14, 2014

perfect weather (except for the deer flies).

Am thinking about a short triathlon in late August or early September. So, I had to go out and see if I could actually walk 3.1 miles...
Was happy for the negative splits.
Now to see if I can swim 800 yards! (and ride a bicycle 16).
This is what happens when you are tapering for an Oly meet.

Alden Hingle 06-14-2014 07:13 PM

Re: Over 50 Crossfitters Sign In
Great work, everyone. Back home after two weeks. One week cycling vacation and then a visit to my son in Stuttgart, Germany. It was a great holiday even with the jet lag I'm having now.

6/14 Bike ride
19.5 miles; 640' of climbing.

JT Kalnay 06-15-2014 09:23 AM

Re: Over 50 Crossfitters Sign In
Sunday June 15, 2014

Mobility work

snatch drills with 45#
c&j drills with 45#

10 minutes of death by kb using a light 20# kb

Toes to bar practice, it wasn't pretty, but it's a record 8 in a row.

Jim Cordes 06-15-2014 11:16 AM

Re: Over 50 Crossfitters Sign In
6/14 Saturday WOD
A. "Green Light/Red Light" partner WOD
Buy in: 2 min wall sit, then
One partner holds while one partner works then switch
Plank/30 walking lunges
Wall sit/20 burpees
Down dog/30 wall balls
Hollow hold/30 med ball V-twists
Squat/20 pushups
Tap out: 2 min wall sit
14:34 working with Sean

10 Kbs (Russian)
20 Sit ups
200M run
4 rounds with 2 pood Kb.


JT Kalnay 06-16-2014 04:53 AM

Re: Over 50 Crossfitters Sign In
Sunday June 15, 2014 PM

Swam 500 yards in 11:12. Probably could have made the 800 for the little triathlon in August.

Now to see whether I can sit on a bike for a few miles (need to get a seat and setup that don't hurt my steel hip...)

Jim Cordes 06-16-2014 09:23 AM

Re: Over 50 Crossfitters Sign In
6/16 WOD
A. Clean & Jerk, work up to a tough single in 10:00

B. Clean & Jerk, 15 reps for QUALITY at 70% of "A', perfect form, 10:00 cap
Used 115. Thanks Traver for the tip about dropping low. No, lower than that.

Kettlebell Swings (SFG)
6:25 with 2 pood

Real emphasis on quality of SFG swings here too. Had a hard time this morning getting the toes up to the bar. We started warm up with Tabata hollow holds and I think I gassed my abs on them.
Link to whiteboard (WFS): [url][/url]


JT Kalnay 06-16-2014 02:38 PM

Re: Over 50 Crossfitters Sign In
Monday June 16, 2014

Oly practice with coach Dan Bell at Rubber City Weightlifting in Akron.

Snatches to 77kg.
C&J to 102kg.
Decided on 67/100 for opening weights.

I am ready for Toronto. Just need to rest and get my game face on.

Cliff Miller 06-17-2014 07:51 AM

Re: Over 50 Crossfitters Sign In
great work as usual everybody

good luck with your meet JT

survived the all 800 racers back with no major incidents......smoked 110 lbs of ribs, 60 eggs, 20 lbs ground beef, 20 lbs shrimp, 40 lbs potatoes, 5 lbs of thank the vollies at the party sunday nite.....

at the gym yesterday

12 x 2 mega bow bar average bands 50% 1 RM to a 16" box squat (part way through coach said to me"weekends catching up to you eh?" that is when i realized i had only 15 hours sleep for 3 days....nowhere near enough...

500m row 1:45

3 rounds

15 cal row
10 20lb wall ball


9 1/2 hours solid sleep......feel great this morning :pepper:

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