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Cliff Miller 03-19-2014 10:10 AM

Re: Over 50 Crossfitters Sign In
JT....yup same here...last time i worked on my own mountain bike and messed it up to the point of realizing i should have taken it into the shop in the first place....when i picked it up after it was repaired they told me "next time you work on your bike first we are charging you double"

at least by our age we realize our strengths and weaknesses eh? :D

last nite

Battle Chain warm up: 2min. i think there was about 14' per side of 1/2" sized chain.

Incline DB Bench
RIng Rows

15 lb dbell

SS Standing T-spine Flex/Ext.: 3x20 25 lb plates

Axle 2" Rack Pull: 1RM 204lbs

Axle Bar Hold: 3xmax (70%) 140 lbs....:26, :37, :32

25# plate grip test: max holding 2 25lb steel plates smooth side to smooth side L :7 seconds R: 6 seconds

Barbell Side to Sides: 200 mega bow bar

Jim Cordes 03-19-2014 10:42 AM

Re: Over 50 Crossfitters Sign In
JT, they are asking where you went on the Facebook CF Masters page. Your video on loading and unloading plates for 14.3 was very popular.


JT Kalnay 03-19-2014 12:04 PM

Re: Over 50 Crossfitters Sign In
I am serving a self-imposed weeklong banishment from the group for my unprovoked disrespect of another member. As a lawyer and writer I made a promise to only use my writing skills for "good", so whenever I cross over to the dark side and criticize someone I serve out my own punishment/reminder. I have donated the time I would have spent on FB to pro bono legal work. My suspension is up tomorrow at midnight. Some day I hope to learn better.

Wednesday March 19, 2014

I felt slow and weak today, maybe related to yesterday's 1:15 hill walk?

goblet squat and pass throughs

snatches and C&J
5 each at 45#, really focusing on chest and butt rising at same time
5 each at 65#, ...
5 each at 95#, ...
Just didn't feel like I could go any heavier.

back squats
20x225# (this felt like the hardest thing I've done in a long time, I have no motor left, have to transition back into high intensity interval training as soon as I get back from Peru)

Cliff Miller 03-20-2014 08:46 AM

Re: Over 50 Crossfitters Sign In
facebook is evil.......:D

last nite

SS Back Squat: 1RM (2sets 5/8 "chain) 290lbs
SS Back Squat: 3x8 (no chain) 240 lbs

EMOTM x 10 minutes
5 Russian KB Swings 20kg
10 Toe Touches

Ext. Rot. Band Pulls: 4x20/s single red

2 rounds of:
50 Palms up Band Pull Aparts
50 Palms forward Band Pull Aparts

Hollow Rocks: 3x RM 25,21,17

Hollow Rocks: Max Hold :34 seconds

JT Kalnay 03-20-2014 12:44 PM

Re: Over 50 Crossfitters Sign In
@Cliff, yes when my wife calls the (plumber, carpenter, handyman, anyone who handles tools) the first thing they ask is "has JT tried to fix it yet?" I know they are basing their rates on how badly I exacerbated the mess...

Thursday March 20, 2014

UD 60, OSU 59 Go Flyers!

Held a goblet squat two minutes.
Did 10 pass throughs.
Held a 45# OHS for 15 seconds, then did 10 OHSx45#

Cindi Has A Rope
25 wall balls (got them unbroken)

5 rounds, for time:
3 pullups
6 push ups
9 air squats
12 single unders
3 double unders

The sun went behind the clouds during the metcon so I wasn't able to record my time on the sundial I was using. I have NO motor. All this Oly lifting has made me strong, and all the training for Peru has got it to where I can walk uphill for hours on end, but I got so gassed I didn't make even one round unbroken... Will certainly need to address this when I get back from Peru.

Pat Quigley 03-20-2014 02:59 PM

Re: Over 50 Crossfitters Sign In
Jt,, seems like you still have the fire!:evilsmile

Back to Tribal. Good to be home.

Warm up, stretching,
Strength: 5X5 Press: 135......160 (f on 4th rep.)
12-9-6: 95# Cl and Jerk, Burpees: 6:57.

Alden Hingle 03-20-2014 07:59 PM

Re: Over 50 Crossfitters Sign In
Good work, everyone!

WU: Row 1km; halos 25, 35 X20; air squats X2X10
Workout: TGU 35# X10
2 rounds of
KB cleans 45# X5
KB snatches 45# X5
swings 45# X10

Tweaked my back last Thursday on a mtn bike ride. Not sure what I did; probably happened putting my bike back in the truck. :rofl: The next day, my back just did not feel right for doing swings or snatches. Laid off the swings until today but alternated presses and get ups for a couple workouts. Also skied three days at Keystone Monday-Wednesday. All three days were good but the snow in the trees yesterday was awesome!

Jim Cordes 03-21-2014 12:16 PM

Re: Over 50 Crossfitters Sign In
3/21 WOD

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

156 (i.e. did 6 cleans)
Felt terrible going in, performed terribly. Will redo Sunday.


JT Kalnay 03-21-2014 06:50 PM

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

First full day of spring.

Lots of random things....

coaching, encouraging, screaming, snatching (hit a PR), talking, plotting, coaching, laughing with the kids, an all round good day in the sunshine on the north coast.


JT Kalnay 03-22-2014 01:17 PM

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

A hilly 4+ miles, some in the mud...

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