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JT Kalnay 09-21-2014 05:32 PM

Re: Over 50 Crossfitters Sign In
@Pat, thanks for the encouragement.

Sunday September 21, 2014

Oly Comp At Fit Club in Columbus

70, hit
75, hit
80, hit (PR by 2kg)

102, hit (repeating the 182 kg qualifying total for 2015 pan am games)
109, hit
114 (PR attempt, made the clean, it felt like I had a house on my chest, finally controlled my breathing but couldn't remember my cue and had an EPIC failure (which will probably go viral on YouTube) on the jerk. I landed on my elbow but wasn't seriously injured, just a bruise).

Am very happy that I went for the 114PR attempt. Need to get to 90 on the snatch and 120 on the C&J. One step at a time. Next meet is American Master's Championship on 11/1 in Savannah Georgia. Lots of volume and skill work and weight loss in the next six weeks.

Cliff Miller 09-22-2014 06:05 AM

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

friday nite

7 rounds for time of:
time cap: 20min.
7 DB Bench 25lb dbell
7 Back Squats 135 lbs
7/s Step ups (16")
7 Toe Touches
7 Deadlifts (245)
7 Russian KB Swings
7 Supine MAG Grip Rows (M)

315 reps.....finally stopped sweating a couple of hours later after dinner and a shower :shrug:


SS Box Squat: 8x2
green bands 225 lbs

for time:
30cal. Row
30 Incline Push-up to Box Jumps (20)
30 Deadlift (135)
30 Goblet Squats (32)


Weighted Sit-ups: 3x30 25lb dbell
*1min. rest between sets

keep up the great work all

JT Kalnay 09-22-2014 10:50 AM

Re: Over 50 Crossfitters Sign In
@Cliff, I'm sweating just reading that beast

Monday September 22, 2014
5 weeks and 6 days until American Master's Championship

Rowed 500m
100 single unders
10 double unders

Snatch Practice
5x145 (the upside of getting a snatch PR (80kg) is that you get the PR, the downside is that 80% of the new PR makes every training session after that harder...


Front Squat

Jim Cordes 09-22-2014 01:37 PM

Re: Over 50 Crossfitters Sign In
9/20 Saturday partner WOD
AMRAP 20 as a team:
100 double under buy in, then
Partner 1:
5 wall balls
7 burpees
9 goblet squats
Partner 2:
Plank hold

8.5 rounds for Claugie to lead the pack! :kicking0:
(Claw + Augie, combined age 104)

Link to whiteboard: [url][/url]


Pat Quigley 09-22-2014 03:03 PM

Re: Over 50 Crossfitters Sign In
Wendler, Cycle 2, Wave A, BS
5X 250,265,280
Assist: 5X10 Good mornings
5X10 185 BS w. chains untimes.

Alden Hingle 09-22-2014 04:46 PM

Re: Over 50 Crossfitters Sign In
@JT - Congratulations on your PR

@Cliff - You are a monster! I hurt just to read that

Workout: Split squats 20, 25, 25 X8; goblet squats 25, 35, 45 X10
Cash out: KB swings 35# X100 2:59

9/20 Motorcycle ride 100+ miles of dirt on the historic mining roads in the area

9/21 Week 2 of 8/6/3 (a modification of Wendler 5/3/1)
Workout: Deadlifts 90, 100 X6/ 110 X20; T2B X10X3; farmers carry 52#/side X100 yds
Cashout: KB swings 35# X160/ 45# X20

WU: Row 1km; walking lunges X20 yds X2; t-spine mobility; overhead press 45, 60, 70 X5
Overhead press 80, 90 X6/ 95 X12
Pull-ups BW X10/ +15 X 8, 6, 5, 4, 5
Cashout: hip and back stretching

Bill Hoogsteden 09-22-2014 06:34 PM

Re: Over 50 Crossfitters Sign In
JT, It never gets easier! :D

Awesome stuff guys!!

400m run
100+ SUs
10 Leg swings (Each leg, both directions)
10 Air Squats
15 sec fingertip plank
10 Push ups
10 Bar Taps
10 45# Presses
10 45# OHS


AMRAP 20 min

8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

Scaled with 24" box & Russian KBS

6 rounds & 6 Pull Ups

[I]This was easier than I thought it would be. I was going to try 28" but my head wasn't in it! Still, it was taking me a little over 3 min per round to complete them. At least I wasn't least amount of rounds on the board![/I]

Alden Hingle 09-23-2014 05:25 PM

Re: Over 50 Crossfitters Sign In
WU: Row 1km; t-spine mobility; walking lunges X20ydsX2; shoulder mobility
Workout: AMRAP 12:00
Pull-ups X3
Push-ups X6
Air squats X9
KB swings 35# X12
7 rounds plus 3, pull-ups, 6 push-ups, 9 squats and 7 swings
Cash out:
Snatch practice pvc, 30, 50 X5

Bill Hoogsteden 09-23-2014 06:24 PM

Re: Over 50 Crossfitters Sign In
Nice AMRAP Alden!!

(At the base Globo)[/B]
500m row
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 Sec finger tip plank
10 Push ups
5, 4, 3, 2, 1 Pull Ups
10 45# Presses
10 45# OHS
Burgener Warm Up

For Time:
200m run
10 95# Power Snatches
400m run
10 135# Power Cleans
800m run
10 135# Power Cleans
400m run
10 95# Power Snatches
200m run


[I]I had to go with Power Cleans and Snatches because "you can't drop weights" at the Base Globo and my knee was talking. The runs were slow, and I got a hasty shin splint after the 800m run. I NEED more OLY work! :shrug:[/I]

JT Kalnay 09-24-2014 05:37 AM

Re: Over 50 Crossfitters Sign In
@Claugie, way to rep for the silver backs!

Tuesday September 23, 2014

This took the form of a 45 minute yoga class.
Yoga is hard.
How's that for a Hemingway-esque simple declarative sentence that is unadorned with any prosaic artifice?
Yoga is really effin hard.

5 Rounds of Continuous Movement
BP with increasing weights up to 245#
Lat Pulls for early rounds, pullups for later rounds
10# kb swings

As the BP weights got higher the reps got lower.

I feel like I have a cold this morning.

Did I mention that YOGA is HARD.

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