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Bill Scott 11-07-2014 08:02 PM

Re: Over 50 Crossfitters Sign In
Friday 11/7/14

Heavy Bag 3/3:00 Rounds with 1:00 rest

15:00 Shoulder Prehab Work

Just a little something different on a semi-rest day.

JT Kalnay 11-08-2014 10:25 AM

Re: Over 50 Crossfitters Sign In
@Bill, working the heavy bag and the speed bag is the epitome of "constantly varied". Working the speed bag is a big part of my Olympic lifting practice b/c it's so good for co-ordination and hand speed and eye/hand co-ordination.

Saturday November 8, 2014

Walked one lap around the muddy farm.

Swam 24 minutes continuously. It is odd to be in the pool with no triathlon circled on the calendar. It's interesting how much math and physics my brain does while swimming.

Bill Scott 11-08-2014 05:24 PM

Re: Over 50 Crossfitters Sign In
Saturday 11/8/14

Row 2000m easy pace

Cable Pull Downs 180 lbs 5x10
Press 95 lbs 3x10
Hammer Curls 35s 3x10

JT, I'd love to have a speed bag, but think me pounding on that thing in the basement might be the end of my 35 years of wedded bliss.

JT Kalnay 11-09-2014 09:55 AM

Re: Over 50 Crossfitters Sign In
Sunday November 9, 2014

The Shed 'o Pain lived up to its name this morning...
It was brisk when we started and sultry when we finished.
There seems to be some kind of local weather phenomenon that occurs inside the Shed when people start lifting and moving and met-conning (is that a word?)

Strength and Skill
5x95# (PR!)

50 KBS, 20#
5 rounds of:
3 T2B (these were easy today and are no longer a "goat")
5 burpees (these were incredibly hard, moving 255# in a burpee is hard)
7 thrusters (75#, I used 75# b/c I haven't done a thruster during the Obama administration and remember them being hard, they weren't hard, maybe Oly lifting makes thrusters easier)
50 KBS, 20#

Bill Scott 11-10-2014 06:16 PM

Re: Over 50 Crossfitters Sign In
Monday 11/10/14

Row 5000m 26:15

Feeling a little sore and tired today. Rowed an easy 21 spm pace. I have a goal of running an 8 mile Spartan Race in July if my knees will allow it. The plan is to do as much low impact cardio over the winter as possible. I know it's not running, but there just aren't that many miles left on these arthritic old things. I'm working on the boredom thing too. I might need something more entertaining than Seinfeld reruns while I row.

JT Kalnay 11-11-2014 10:56 AM

Re: Over 50 Crossfitters Sign In
Monday November 10, 2014

Two hours of supervised snatch drills with Coach Dan Bell at RCW.
Since we have 51 weeks until the next meaningful meet, we are breaking it down to the basics and starting over to try to do it right.

About an hour of yesterday's practice involved moving an empty bar from about 2 inches up and down into the power position. Another half hour involved moving the empty bar from the top of the knee caps to the power position. My glutes and hammies are screaming today. Who knew that the lower body was used in Oly Lifting....

JT Kalnay 11-11-2014 06:21 PM

Re: Over 50 Crossfitters Sign In
Tuesday November 11, 2014
Veteran's Day in the States, Remembrance Day in Canada

Speed and Strength Day
Rowing, 500m intervals, 1 minute rest in between each interval
500 in 4:01
500 in 3:31
500 in 2:50
500 in 2:32
500 in 2:10 (had to start actually working here)
500 in 1:55 (had to work a little harder)
500 in 1:37:3 (this was an all out make your head spin effort )

2 misses at 500
5x315 unbroken


Push Presses
3x195, and then I was out of gas so I sat down for ten minutes...

Walked 1.25 miles

Bill Scott 11-11-2014 07:01 PM

Re: Over 50 Crossfitters Sign In
Tuesday 11/11/14

Deadlift 185-5/205-5/225-3

For time:
Row 200
Hang Power Clean 95 lbs-15
KB Swing 45 lbs-15
Row 200
Hang Power Clean 95 lbs-10
KB Swing 45 lbs-10
Row 200
Hang Power Clean 95 lbs-5
KB Swing 45 lbs-5


Damn JT that's some real work. Hellava job.

Alden Hingle 11-11-2014 07:32 PM

Re: Over 50 Crossfitters Sign In
WU: Row 1km; pull-ups 5, 10, 8, 8; shoulder prehab
Pushups x10x3; KB rows 35 x10x3; TGU 25 x10

11/8-10 Life got in the way. No workouts

WU: Row 1km; shoulder prehab; pull-ups 7, 7, 9

Walking lunges 20 yds x3
Deadlifts 65 x10
TGU 25 x10
Goblet squats 35, 45 x10
KB swings 25 x10/ 35 x10x2

Working back into things gently so as not to irritate the back. Can't believe how much "wind" I've lost since things went south.

Cliff Miller 11-12-2014 12:54 PM

Re: Over 50 Crossfitters Sign In
great work guys.....


Floor Press: 1RM 215lb

Multi Grip 1-1/2 Reps: 8-8-8 (W) 80-100-120

DB JM Press: 10-10-10 12-15-20

DB Tri Ext.: 10-10-10 12-15-20
Bent Over MAG Grip Row: 10-10-10 (W) 50-80-90

Single Arm DB Rows: 10-10-10/s 50-55-60

was feeling run down before class and stupidly went to a football game after class rather than home to bed....did not get of couch for weekend....went to work monday for half day home to bed .... finally went to the box last nite just to do something.....5,000 m. row 24:36....feeling the best today that i have felt in almost a week....will see how tonite at the box goes....

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