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JT Kalnay 03-23-2014 09:11 AM

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

Dear CrossFit,

14.4 was a HUGE victory for me. No I'm not officially in the Open this year, but yes I dabble in the WODs anyway. Yesterday I got 61 reps in 14.4, which represents a remarkable improvement over the past year. Recall that last year in the GTO/T2B 3-3-6-6-... WOD that I scored 3 b/c I couldn't get a single T2B that counted. After 50 weeks of mobility work and attention to this T2B goat, I was able to go 11 for 70 attempts on T2B in my own private 14.4. Due to my levers, mobility, and prosthetic, T2B are usually "shins to bar" for me. I can string together 20 shins to bar, but am still challenged by T2B. As the piece-de-resistance, today, the day after my own private 14.4, I was able to string three legit T2B together. By this time next year? I hope to be hitting over .400 on T2B. Like so many of you, the Open is about measuring and accountability and rejoicing over successes. 11 T2B in ten minutes (I cruised to 60 calories in 4 minutes) represents a phenomenal success. I hope your Open provides you with similar moments of clarity and hope.

Today? Lots of speculating over 14.5,
mobility work, worked the OHS goat, worked the ring dip goat, worked the T2B goat (went 15 for 50, with 3 in a row at the end!).

Deadlifts up to 415 pounds, then 5x255.

Alden Hingle 03-23-2014 09:44 AM

Re: Over 50 Crossfitters Sign In
JT - Nice work! Way to go...

WU: Row 1km; halos 25, 35 X20; goblet squats air, 25, 35, 45 X10
Workout: Kettlebells
Clean & press 35# X5X(1-4) 50 reps/ side
Swings 35# X5:00 112 reps
Weighted pull-ups (+27lb) 18 reps

Jim Cordes 03-23-2014 03:39 PM

Re: Over 50 Crossfitters Sign In
Nice job JT.

3/22 workout
Spent about an hour stretching out at Bacara. Don't think I've ever spent a whole hour on mobility before, but I really liked it. Then, after trainer Norman said they sometimes goofed around going hand-over-hand on the 20' or so of bar holding up the TRX cables, I gave it a try and became the first person to go out and back! Boomsauce!

3/23 WOD
14.4 Redux

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

An 8 rep improvement over last time, but more importantly, I was serious about my rep quality. This isn't going to break me out of the middle of the pack, but I think I halted my slide from 14.3. I set the damper on 4 instead of 6 and finished rowing about 3:30 with no problem. T2B's in sets of 5 until I no-repped at about 24, then to 4's until I no-repped at about 36, then 1's with a couple no reps. Wall balls in sets of 5's then 4's then two sets of 3's. Had about 2:30 for cleans and they were really hard. Did 1 by 1 until end.


Cliff Miller 03-24-2014 11:39 AM

Re: Over 50 Crossfitters Sign In
nice work guys on 14:4

my 14:4 was a bit different but i think the suck factor was still there

60 cal row
50 toe touches
40 wall ball (20lb ball...unbroken)
30 20kg kb swing (unbroken)
20 ring row
10 15lb seated incline dbell bench

made it through the above with 2 minutes to spare so i got to get back on the rower and put in another 33 cals

total 233


4 x 500 m. row with 2 1/2 minute rest

15:36 total time

Bill Hoogsteden 03-24-2014 05:30 PM

Re: Over 50 Crossfitters Sign In
Awesome Job on your WODs guys!!
[B]20 Mar:
(On the Road)[/B]

400m run
100+ SUs
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Chest Press
10 Shoulder Press

[B]21 Mar:
400m run
100+ SUs
10 Push Ups
10 Leg Swings (both legs, both directions)
10 Air Squats

7 Burpees (Yay! Burpees!!)
7 Squats


[I]Did the 1st two and last rounds straight. My quads and hammies were sore afterward.[/I]

[B]24 Mar:
400m run
100+ SUs
10 Pull Ups
10 Leg Swings (both legs, both directions)
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 AbMat Sit Ups
10 45# Push Presses

2014 Open 14.1
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20#, 9ft target
30 cleans, 115 lb.
20 muscle-ups

149 reps

[I]The row was longer than I thought (I used the 10 setting). I slowed down noticeably after the first 20 cal. The TTB were tough, did them in subsets of 3, than to 2. The wall balls were as bad as last year- and the year before! I really wanted to get to the cleans. :shrug:[/I]

Cliff Miller 03-25-2014 08:58 AM

Re: Over 50 Crossfitters Sign In
last nite

Specialty Bar Back Squat: 1RM mega bow 332lbs

Back Squat: 3x8 212 lbs

Seated Good Mornings: 3x8 102 lbs

mega bow bar lunge 50-----bar 52lbs

hollow rocks: 75

Standing Side Crunch: 100/side (KB) 16kg unbroken

JT Kalnay 03-25-2014 12:45 PM

Re: Over 50 Crossfitters Sign In
About the damper on the rower...
all it does is control how much air goes into the chamber where the flywheel is. The flywheel has fins on it. A damper setting of 1 lets almost no air into the flywheel, which makes it much easier to row. A damper setting of 10 lets a lot of air into the flywheel, which makes it much harder to row. It's not a gear shift like on a bicycle. Mechanical rowers like the Concept2 are all about getting the flywheel spinning and keeping it spinning. It's easier to get it spinning and keep it spinning at lower (e.g., 3,4) damper settings. The only reason to ever put it on 10 is for a heavy deadlift like workout. No-one competes with the damper at 10. No one. If you go to an erg-regatta, all the winners will have the damper around 3-5 and they will row at around 22spm. For a 500m they may row 30spm, but for 100m they'll be at 25spm and for 2k they'll be at 22 spm. For anything over 2k they'll be around 18-20spm, but will make each pull count. You can test this very easily. Do 2000m at each of the 10 different "settings" and compare your time and how you feel afterwards. Can you get up and do anything? There is actually a built-in tool that allows you to determine your erg setting.

Tuesday March 25, 2014

Goblet squat, pass through, OHS mobility warmup

10x45# OHS, worked on dropping down and bouncing up instead of feeling for it.

5x45# snatch
5x45# c&J

10x95# snatch, worked on brushing belly with bar and being fast
10x95# c&j, same drills

really felt fast and strong today, would have been fun to try something heavier, but all I have hear are the metal weights and wood floor...

dumbbell push presses
10x10# with each hand
10x15# with each hand
10x20# with each hand
10x25# with each hand
10x30# with each hand
10x35# with each hand (this got hard)
10x40# with each hand (this got really hard)

20 burpee buy-out. I did them unbroken, though an impartial observer may have had difficulty discerning whether I was actually moving at times. I have no motor at all.

Bill Hoogsteden 03-25-2014 04:13 PM

Re: Over 50 Crossfitters Sign In
400m run
170+ SUs
10 Pull Ups
10 Leg Swings (each leg, both directions)
10 Air Squats
20 Push Ups
20 AbMat Sit Ups


For time:
10-9-8-7-6-5-4-3-2-1 repshave
255# Deadlifts
24" Burpee (Yay! Burpees!!) Box Jumps


[I]Wow! This was brutal. I tried to do subsets of 2 and maybe 3 DLs, taking care about my back. The Burpee Box Jumps were scary. I almost got spooked on the 1st box jump. However, they didn't go as fast as I would have liked. This one was tough on my knees.

JT - Nice advice on the C2 rower. Though I can't see me rowing 10 2Ks on the same day!! :D[/I]

Cliff Miller 03-26-2014 09:02 AM

Re: Over 50 Crossfitters Sign In
holy cr*p william....that was a crazy wod esp the burpie box jumps after deads.....

JT.....thanks for the rower lesson....i have on saturday a 2000m row 10 minute rest 2000m row coming up so will try different settings over the next couple of biggest problem has always been with the strokes per minute being to high.....will try to slow them down and go with a lower damper setting

last nite

3 rounds for time of:
5 High Pin Zercher Front Squats 135lbs
10 Incline DB Bench 25 lb....l shoulder cranky.....still....
15 Russian KB Swing 20 kg


3 rounds of:
15 Incline WIndmills 5lb dbell
15 Rear Delt. 5 lb dbell

Weighted Sit-ups: 20-20-20 30 lb dbell
*feet anchored

Jim Cordes 03-26-2014 09:32 AM

Re: Over 50 Crossfitters Sign In
Absolutely crushed by the news about Augie and Karen's Nick. What a terrible loss.

3/26 WOD
A. EMOTM, 10:00
odd- 10 Ring Dips
even- 3-4 Weighted Pullups
Ring dips decreased to about 8; pull ups with 3 chains.

B. Every 5:00, on the 5:00, for 5 rounds:
200m Run
10 Power Cleans, 135/95#
15 Box Jumps, 24/20#, step down
Each round took about 3:00, leaving 2:00 for rest.


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