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Pat Quigley 02-26-2014 06:27 PM

Re: Over 50 Crossfitters Sign In
JT, that is one heck of a lot of work on the deadlift workout. In competition, you only have to do 3 singles. I would think that you could do the 500 if you did not do all that other tonnage before hand.

Coach late today. Small stretch, and warm up.

Hang clean practice.
155# hang clean X 5
Box jump X12
Burpees X15
2 minutes rest.
Scales: 95 HC, box step up. 17:04.

Getting 3-4 WOD's per week over the past 3 weeks. I'm coming back.:pepper::pepper::pepper:

Alden Hingle 02-26-2014 07:20 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1221290]
Getting 3-4 WOD's per week over the past 3 weeks. I'm coming back.:pepper::pepper::pepper:[/QUOTE]

Great news, Pat!

WU: Row 1km
Workout: 20:00 easy spin on the bike trainer
Deadhang pull-up ladders (+15#) 3X1-5 for total of 45 reps
Cashout: T-spine mobility; hip stretches

Bill Hoogsteden 02-27-2014 05:48 PM

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


400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
15 Push Ups
10 Burpees (Yay! Burpees!!)
10 scap Pulls
10 Pull Ups
10 PVC Dislocates
Burgener Warm Up

7:30 Min AMRAP:
5 75# Power Snatches
10 20# Wall Balls

4 rounds + 5 Power Snatches

[I]I did the 1st 5 Power snatches straight. Couldn't do the Wall Balls straight through. I was hoping to at least get 5 rounds. Close...:shrug:[/I]

Good Luck in the Open, Guys!!

Alden Hingle 02-27-2014 07:59 PM

Re: Over 50 Crossfitters Sign In
WU: 1 mi. dog walk; row 800 m; wall facing squats X3X5; halos 25, 35# X20
KB C&P 35# X3X10
KB snatch 35# X3X10
KB swings 35#X12:00 (208 reps)

JT Kalnay 02-28-2014 12:00 PM

Re: Over 50 Crossfitters Sign In
@Pat, thanks for the idea.
I had no idea how much I could get since it was my first heavy day after my injury. Am going to go in a comp in March, warm up the minimum sensible amount, and try for the 500 in the comp!

Friday February 28, 2014

Goblet squat, pass through warmup.
Oly practice (C&J) up to 205 pounds (comp is tomorrow).

Coached up some people on 14.1.
Watched Dominic get 401 reps.
The dude is legit.

JT Kalnay 03-01-2014 07:58 PM

Re: Over 50 Crossfitters Sign In
Saturday March 1st, 2014

@Pat, I did much less warming up in my comp today.
Had an excellent result.
Thanks for the idea.

Competed in The Iron Games at Caution CrossFit in Miami today.
63,66,70kg snatch.
Since I got 70kg on the snatch I thought "If I get my 1st C&J @98k, then I'm going to try 112kg b/c who knows, I could qualify for the Pan Am Games."
98,105,112kg C&J.

Total 182kg total = Pan Am Games Qualifier.
See you in Toronto in June.

Today was a day I will never forget...

JT Kalnay 03-02-2014 11:54 AM

Re: Over 50 Crossfitters Sign In
Sunday March 2nd, 2014

Walked five miles in the Everglades looking for and counting baby gators.
Counted 61, my all time record (have been doing this for many years).

JT Kalnay 03-03-2014 01:49 PM

Re: Over 50 Crossfitters Sign In
Monday March 3, 2014

Walked a couple miles in the sand by the Atlantic.

Thought about doing some beach burpees, then signaled the beach waitress for a beer instead...

Cliff Miller 03-03-2014 01:55 PM

Re: Over 50 Crossfitters Sign In
welcome back pat

great work JT....good call on the beer rather than burpies...need to rest to eh? :D

friday 14:1 games work out modified

10 minute amrap

15 ring rows
15 4 board bench press

241 reps (my left shoulder and arm are still sore today)


SS Box Speed Squats: 12x2 (EMOTM)
210 lbs

6 pin Rack Pulls: 6x1
*do these in the rack
*MM bands

135 lbs

Good Mornings: 4-4-4 95-110-125

Weighted Upper Third Hip Ext.: 3x15 15 lb dbell

Goblet Squats: 100 16 kg kb

sunday and today snow removal 25 cm. over the past 2 days and now it is raining so the snow is getting real heavy

keep up the good work guys!!!

Pat Quigley 03-03-2014 02:02 PM

Re: Over 50 Crossfitters Sign In
good to be back.

Our coach said that if we wanted to master DU's, do 30 attempts for 30 days. On4th day. Got 12 out of 30 attempts.

WOD: 7rft
7 pull ups
7 Thrusters @ 95.

Scale: Push press.

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