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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Andrew Gillie 12-09-2015 08:02 AM

Re: Over 50 Crossfitters Sign In
 
Lat night:
Snatch kg: 40x2, 50x3, 52x3, 54x3, 60(132lbs)x2 - miss on a third

W/G - metcon

5-4-3-2-1 (7:42)
Squat Cleans @ 60kg
Ring Dips

The ring dips SUCKED! I have some sinus issues right now and like after the rep on each group of dips I felt like my head was going to explode. Long story but I had a Cerebral Hemorrhage about 7 years ago so I really hate headaches.

Bill Hoogsteden 12-09-2015 06:08 PM

Re: Over 50 Crossfitters Sign In
 
Andrew - Nice snatch work! Hear you on the Ring Dips! I can barely do 3 in a row. Have you tried kipping Ring Dips?

[B]WU:
(at Base Globo)
[/B].333333 mi run
1 min on Jacobs Ladder/ 115 flights
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
2 Pull Up hold/segmented negatives
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

10 60# DB Bench Presses

Later:
1 mi dog walk

[B]WOD:[/B]
Bench Press
5 @ 175#
3 @ 195#
4 @ 220#

Patrick Tonge 12-09-2015 07:14 PM

Re: Over 50 Crossfitters Sign In
 
JT- Glad to hear your "listening" to your body and took it easy!

Dec.8 2015 Activities

Mobility work then
Run 400M
4 Rounds
10 air squats
10 push-ups
30 Sec. plank hold
10 pass thru's
10
That took awhile…..

“Jackie”
1,000m Row
50 Thrusters, 35/45#
30 Pull ups I did Sit-up, avoiding pull-ups for a bit.

18 Thrusters 95/65 (I was as 55lb. today)
rest 20 Sec
18 Sit-ups (supposed to do pull-up, see above)
15 Thrusters
rest 20 Sec
15 Sit-ups
rest 20 sec.
12 Thrusters
rest 20 Sec
12 Sit-ups

Andrew Gillie 12-10-2015 09:15 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Bill Hoogsteden;1259095]Have you tried kipping Ring Dips?
[/QUOTE]

I kind of do this odd motion that must look something like a Pygmy Sasquatch air humping while holding onto rings....if that counts as kipping then yes, yes I have.

Nice job on the benches!

JT Kalnay 12-10-2015 05:01 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday December 9th, 2015
Two short walks. Babying my hip/back/butt.

Thursday December 10th, 2015
Walked, did an hour of body work, got worked over in PT, walked a little more. Am going to try to move a light bar tomorrow.

Bill Hoogsteden 12-10-2015 05:25 PM

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

Patrick - I can relate moding "Jackie"! She and I got into it in 2011 and I ended up with stitches!

[B]WU:[/B]
400m Run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Squats
10 Push Ups
5 Pull up Holds with segmented Negative
10 AbMat Sit ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
12 DLs
9 Hang Power Cleans
5 Push Press
(135#)

4:58

[I]Couldn't work out in the box because they were resetting up the Pull Up Rig. (Yay!) I would've done more rounds, but my back started talking bad stuff, so discretion seemed the better part of valor.

[/I][B]Evening WU:

[/B]1 mi DogWalk

[B]WOD:
[/B]Deadlifts:
5 @ 260#
3 @ 295#
5 @ 320#

[I]These went easier than I thought it would.[/I]

JT Kalnay 12-11-2015 06:35 AM

Re: Over 50 Crossfitters Sign In
 
Friday December11, 2015

Video From The 2015 American Master's Championships
My snatches are at 3:13, 4:13, and 4:43.
[url]https://www.youtube.com/watch?v=RdU0...CIrx4&index=20[/url]

My C&J are at 2:36, 4:21, and 6:11
[url]https://www.youtube.com/watch?v=UBUW...CIrx4&index=19[/url]

Andrew Gillie 12-11-2015 06:58 AM

Re: Over 50 Crossfitters Sign In
 
Last night:
Clean/Jerk - kg 60x3 65x3 70x3 80x1 74x3
C/J + F. Squat - kg 70 x 1+3 80 x 1+2

M/G/W
10 min AMRAP ( 2 rounds + elip + 6 sit-ups)
.25 Elliptical
10 Ab Mat sit-ups
20 KB swings @ 25lbs

Started to do a little squatting last night just to see what happened. Nothing heavy just squatted after a few jerks. Was wearing the power pants to keep things tight. Felt good, a little sore today but nowhere near being "bad". the weird weight progression in the C/J's was just because we were rotating 4 people through and i just wanted to make it fast for the next person in that set. I'm the second strongest out of the 4 but the #1 guy is way above the rest of us.
For those curious these are power pants:
[url]http://www.inzernet.com/detail.asp?product_id=PWR_PNT[/url]

For some reason this bumped ahead of my next post which was actually my first post....

Andrew Gillie 12-11-2015 07:00 AM

Re: Over 50 Crossfitters Sign In
 
@ JT link doesn't work, says the video does not exist.

Andrew Gillie 12-11-2015 07:07 AM

Re: Over 50 Crossfitters Sign In
 
They were the worst of times they were the best of times....meh it was really just kind of the middle of times. I can not delete a post so I'm editing it with nonsense.

Patrick Tonge 12-11-2015 04:54 PM

Re: Over 50 Crossfitters Sign In
 
Rest day Dec. 9
Dec. 10, 2015 Activities

10 min. on Dyno-Glide peddler
Mobiltiy……… 10Min

3 Rounds
10 cradle-rock
10 DB lunges
10 air-squats
40 DU Sub 80-120 SU's

Strength
Incline Bench Press 5 5 5 5 3

15 MIN EMOM
Conditioning
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Pick a movement you want to improve on 8-12 reps
Minute 3 – Double-Unders x 40 reps

I made 200M Rows then alternated Min2 with burpees, cleans and wallbals, Min3 120 Single Unders.

then 3 rounds of 1Min planks with 30sec rest….. Planks got to love 'em!!

Alden Hingle 12-11-2015 05:46 PM

Re: Over 50 Crossfitters Sign In
 
11/29-12/6 Travel to Stuttgart, Germany to visit our son. Lots of walking (3+ miles each day) for sightseeing and visiting German Christmas markets. Also turned 61 during the trip. The party was great fun at the Schonbuch brewhouse. :)

12/8
1 mi. dog walk
DB OH press 20# X20/ 25, 30 X15
Pull downs 55, 65, 75 X15
Walking lunges 20 yds X3
PVC OH squats X10, 15
Air squats X15

12/9 Bike trainer 30:00/ 6 intervals 1:00 on/ 3-4:00 minutes recovery/ 5:00 cool down. Hit heart rate of 158 on the last interval without an AFIB issue. :pepper:

12/10
1 mi. dog walk
Walking lunges 20 yds X2/ +20# X20 yds
DB OH press 20, 25, 30 X15
Pull-downs 55, 65, 75 X15
DB bench press 25, 30, 35 X15
DB rows 35, 40, 45 X15
PVC OH squats X15
Goblet squats 20, 30 X15

12/11
Finally cleared for easy rowing on the Concept 2. 10:00 / 1900 meters :kicking0:
Man, did that feel good!

Physical therapy on the repaired shoulder is going very well. I have full range of motion and am now using 2 and 3 lb dumbbells for the various exercises. The shoulder still complains occasionally but way better than it was before. I should have no problem with being cleared for skiing by late January. :)

JT Kalnay 12-11-2015 06:14 PM

Re: Over 50 Crossfitters Sign In
 
@Alden, nice trip report, glad the shoulder's improving.

Friday December 11, 2015

Went to 1513 and worked with Kim Williams and Mike Walker.
Took it easy,

Snatches
5x20kg
5x40kg
5x50kg

C&J
5x50
5x60
1x70

Back felt pretty good.
Was this wisdom in action?

Bill Hoogsteden 12-11-2015 07:05 PM

Re: Over 50 Crossfitters Sign In
 
Here they are!

[URL]https://www.youtube.com/watch?v=RdU02M43kCs[/URL]

[URL]https://www.youtube.com/watch?v=UBUWGAdG048[/URL]

Awesome stuff!!

I Boogered up yesterday's DLs :ranting2: Should've done 330#

3 DLs @ 330#

[B]WU:[/B]
1 mi dog walk
10 Burpees (YAY! BURPEES!!)

[B]WOD:
[/B]Shoulder Press:
5 @ 105#
3 @ 120#
5 @ 135#

[I]I tried to [/I][I]press with violence and hate per [URL]https://www.t-nation.com/training/nailing-the-overhead-press?utm_source=facebook&utm_medium=social&utm_campaign=article3714[/URL]

It seemed to help!
[/I]

Andrew Gillie 12-11-2015 07:49 PM

Re: Over 50 Crossfitters Sign In
 
Today:


DL-kg 70x2 110x2 130x2 150x2 160x2 170(375lbs)x2

Patrick Tonge 12-11-2015 09:36 PM

Re: Over 50 Crossfitters Sign In
 
Dec 11.
Mobility work

120 SU's
10 PVC pipe pass thru's

Squat Clean
work up to a heavy single.
I hit 125lb. today… didn't push it

Snatch
EMOMx5: 5 Touch and Go Squat Snatches, across
@95lb for me.

WOD-
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side) (30 for me)
3 Rope Climbs (sub pull-ups or lower downs)

Made it 34:23 We had a 35Min time cap.

Patrick Tonge 12-12-2015 11:46 AM

Re: Over 50 Crossfitters Sign In
 
JT- sounds like a little Action mixed with some good Wisdom to me!!

Alden Hingle 12-12-2015 05:45 PM

Re: Over 50 Crossfitters Sign In
 
12/12
WU: 1 mi. dog walk
Row 10:00 easy / 1900m
Workout (all upper body are left side only):
Walking lunges BWX20 yds; +20, +30 X20 yds
DB OH press 20 X15; KB OH press 25, 35 X15
Pull-downs 55, 65, 75 X15
DB bench press 25, 30, 35 X15
DB rows 35, 40, 45 X15
PVC OH squats X15; goblet squats 20, 30 X15
Right shoulder rehab:
PVC bar OH press 3lb X20; one hand OH press 1.5# X20
Bench press 4# X2X20; Bent over row 4# X2X20
Anterior and medial deltoid raises 2# X20; rear deltoid raise 3# X20

Andrew Gillie 12-13-2015 06:20 PM

Re: Over 50 Crossfitters Sign In
 
Just saw the birthday thing Happy Belated Birthday Alden!

Today: 47 minute bike ride on this Expresso bike thing. It let's you do something sort of not entirely unlike riding a bike outside. Sort of like the nutrimatic in the Hitchikers Guide series but with a bike instead of tea.

Alden Hingle 12-13-2015 08:14 PM

Re: Over 50 Crossfitters Sign In
 
@Andrew - Thanks

12/13 Bike trainer 30:00 with 6 intervals. 1:00 on/ 3:00 recovery. 5:00 cool down

Bill Hoogsteden 12-14-2015 05:29 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff Guys!!

[B]WU:[/B]
1 Mi Dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:
[/B]
Back Squat
5 @ 115#
5 @ 145#
5 @ 175#

Alden Hingle 12-14-2015 08:06 PM

Re: Over 50 Crossfitters Sign In
 
12/14
WU:
1 mi. dog walk
Shoulder rehab protocol
Row 10:00/ 1867m
Workout:
KB OH press (L) 20, 25, 35 X15/ OH press (R) 3#X2X20
Pull-downs 55, 65, 75 X15
DB bench press (L) 25 X15; 35, 40 X12/ (R) 3#X2X20
DB rows 35 X15; 45, 50 X12/ (R) Green band X2X20 reps
Walking lunges BW, 20, 30 X20 yds
PVC OH squats X15
Goblet squats 20, 40 X15
Turkish get-ups (L) 25 X10 / (R) 3# X10
Suitcase carry (L) 52 X60 yds/ (R) 25 X60 yds

JT Kalnay 12-15-2015 05:57 AM

Re: Over 50 Crossfitters Sign In
 
@Alden, keep walking the dog and doing that shoulder protocol. That's good stuff.

Saturday/Sunday
Trail work with shovels, loppers, and chain saws.

Monday
Walked over to CrossFit Soul in Miami.
Mobility and stretching.
Snatches to 70kg
Front squats to 90kg
Kibbitzed with some impressive athletes and coaches
Walked home

Andrew Gillie 12-15-2015 06:44 AM

Re: Over 50 Crossfitters Sign In
 
Clean/Press - kg 40x2, 50x2, 60x2, 62x2, 63(139lbs)x2, 64, 65,68(150)
M/G Metcon 5 RFT (7:02)
50 single unders
5 ring push-ups

Presses felt good, I had 70 in me but decided to save it. I just love Clean and Presses It's a shame that got eliminated as a lift. The ring push-ups were cool, I had never done those before.

@JT I am thinking about entering an Oly meet in April near Wilkes-Barre PA. I did one in 2007 but I had only done the Oly lifts a few times before and just showed up for fun. Trying to decide if I want to have goals and try to get my weight down to 85 (would need to drop about 8kg), or just show up and lift stuff. It would be right after I turn 50 so I figure that makes it a good time to start.

JT Kalnay 12-15-2015 01:24 PM

Re: Over 50 Crossfitters Sign In
 
@Andrew, don't cut weight, don't set goals, just go lift stuff. One strategy to consider is to have a three part strategy. part 1, pick a weight you know you can snatch 100 out of 100 times. Open with that. Part 2, pick a weight 10# under your PR. If you get that, go for a PR. If you don't get it, try it for your third lift. Rinse and repeat for the C&J. Cutting weight makes it an ordeal when it should just be fun. Keep us "posted".

Tuesday December 15, 2015

Rowed 1k in 5:47, rested 2 minutes, rowed 1k in 4:41. That's pretty quick for me.

Stretched, mobilized, did TGUs.
2x10# on each side
2x20# on each side
2x35# on each side
1x44# on each side

It was 85F and blazing sun. I got half baked (or more than half)

Patrick Tonge 12-15-2015 03:34 PM

Re: Over 50 Crossfitters Sign In
 
Nice Work All.
Dec. 14, 2105

Row'd the Schwinn Dyno-Glide for 10min
Mobility time…..
WU:
2Min Row then 3 rounds
10 DB Press
10 ring-rows
20 sit-up

WOD:
Snatch or Chose other Programming
With a running clock
A. 0:00-4:00
work up to a heavy single Strict Press
B. 4:00-8:00
work up to a heavy single Push Press
C. 8:00-12:00
work up to a heavy single Hang Clean
D. 12:00-16:00
work up to a heavy single Squat Clean
E. 16:00-20:00
work up to a heavy single Front Squat

Conditioning
Teams of 2:
2 Rounds for time of: (we scaled it)
40 Overhead Squats, 115/80 / Front Squats
40 TTBm/ Knees to Elbows
20 Squat Snatch, 115/80 / Squat Clean
20 Bar MU (sub 40 c2b & 40 ring dips) / 80 Ring Rows

Bill Hoogsteden 12-15-2015 05:08 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff guys!

Andrew - Good luck!!

[B]WU:
[/B]500 m row (under 2 min)
100+ SUs
10 Air Squats
10 Frog Holds
10 Push Ups
5 Pull Up holds/segmented negatives
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:
[/B]2 RFT:
400m Run
5 Front Squats (185, 135#)
200m Run
10 Back Squats (185, 135)
400m Run
12 Kettlebell Swings (70, 53#)

Did 185# & 2 Pood Russian KBS

only did 2 rounds, got a NASTY shin splint after the 1st round. I ended hobbling to finish the round.
23:49

[I]The lifts & the KBS were easy, running, not so much...[/I]

Patrick Tonge 12-15-2015 09:04 PM

Re: Over 50 Crossfitters Sign In
 
Dec. 15, 2015
WU:
5 Min peddle on dyno-glide
Strech
2Min Row then 3 rounds
10 push-up
10 cradle-rocks
10 air-squats

WOD: I use 85lb.
Conditioning
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/95
Ring Dip / scale to ring-rows

WOD-
EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

Andrew Gillie 12-16-2015 07:04 AM

Re: Over 50 Crossfitters Sign In
 
Snatch - kg 40x2, 50x2, 55(121lbs)x2, 60, 62(137lbs)
W/M/G Metcon
10:00 AMRAP (2 rounds +15)
15 wall ball @ 12lbs
.25 Elliptical
20 Box Jumps @ 18”

JT Kalnay 12-16-2015 12:05 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday December 16, 2015

Walked over to CrossFit Soul in Miami.
My heart and lungs were/are still tired from yesterdays max effort 1k row.

stretched

C&J Session
empty bar drills
3x40kg
3x50kg
3x60kg
2x70kg
2x80kg
1x85kg
1x90kg
1x95kg
1x101kg

Stretched and mobilized.
PT has me doing 1/2 my stretching and mobility after lifting.

Walked back.

Bill Hoogsteden 12-16-2015 06:12 PM

Re: Over 50 Crossfitters Sign In
 
Real Kick@$$ Stuff, Guys!!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Downward dog push ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
9 DLs @ 115#
12 Push Ups
15 24# Box Jumps

4 rounds+9 DLs+12 Push ups+10 Box Jumps

[I]5 Box Jumps less than last attempt on 14 Jan 15. Box jumps were the choke point on this one![/I]

[B]Evening WO:
[/B]1 midogwalk

Bench Press:
5 @ 90#
5 @ 115#
5 @ 140#

Alden Hingle 12-16-2015 08:43 PM

Re: Over 50 Crossfitters Sign In
 
12/15
Bike trainer 30:00 moderate pace. 5:00 cool down.

12/16
WU:
Shoulder rehab protocol
Row 10:00/ 1907 m
Workout:
(L) KB OH press 20, 25, 35 X12/ (R) 3# X2X20
Pull-downs 65, 75, 85 X12
Walking lunges BW, 20, 30 X20 yds
(L) DB bench press 30, 35, 40 X12/ (R) 3 X2X20
(L) DB rows 40, 45, 50 X12/ (R) Green band X2X20
PVC OH squats X15
Goblet squats 20, 40 X15
TGU (L) 25 X10/ (R) 3#X10

Bill Hoogsteden 12-17-2015 05:04 PM

Re: Over 50 Crossfitters Sign In
 
Alden - Nice WODs! Hope the shoulder keeps getting better.

[B]WU:[/B]
1 mi dogwalk
10 Burpees (YAY! BURPEES!!)

[B]WOD:
[/B]Deadlift:
5 @ 140#
5 @ 175#
5 @ 210#

[I]I LOVE deload week!! :D

[/I]

JT Kalnay 12-18-2015 03:48 PM

Re: Over 50 Crossfitters Sign In
 
Thursday December 17th, 2015
Walked 2.1 miles, did a little fishing

Friday December 18th, 2015
A couple hours of trail work (this means cutting brush, moving rocks, moving logs, cutting branches, cutting trees, etc.)

Saturday December 19th, 2015
Travel and rest day

Patrick Tonge 12-18-2015 06:03 PM

Re: Over 50 Crossfitters Sign In
 
Dec. 17, 2015

5Min Peddel on Dyno-Glide
Stretching/Mobility
WU:
Run 400M then 3 Rounds
10 push-ups
10 air-squats
20 sit-ups

WOD:
Strength
Four sets of:
(Incline for me)Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Pendlay Row 5-8 Reps
Rest 60-90 seconds

Conditioning
50 Burpees then
10 Rounds
20 Double Unders
10 Wall Balls
5 T2B / Sit-ups for me
Finished in 19:44

Taking a few days off, "listening to my shoulders" and head down to So. Cal for a the week. Maybe some running on the beach next week. Stay tuned…. PT:run:

Bill Hoogsteden 12-18-2015 06:54 PM

Re: Over 50 Crossfitters Sign In
 
Good stuff JT!

Patrick - Nice WOD. Watch that shoulder & enjoy the trip!

[B]WU:
[/B]500m row
100+ SUs
10 Leg Swings on each leg in both directions.
10 Air Squats
10 Frog Holds
10 Push Ups
10 Chin Ups

[B]WOD:[/B]
20 Min AMRAP:
800m run
20 24" Box Jumps
10 Burpees (YAY! BURPEES!!)

1 round + 800m + 20 Box Jumps + 4 Burpees (YAY! BURPEES!!)

[I]Got a nasty shin splint on the 2nd run.[/I]

21-15-9:
Bar Facing Burpees (YAY! Burpees!!)
95# Hang Power Cleans

11:49

[I]When Burpees are the "rest". it isn't good. I was able to hang on to the bar for at least 7 Reps.

[/I]In the evening:
Shoulder Presses:
5 @ 55#
5 @ 70#
5 @ 85#

! mi Dog walk (in the cold!)

Alden Hingle 12-18-2015 06:56 PM

Re: Over 50 Crossfitters Sign In
 
@Bill - I am really pleased with the progress on the shoulder. I did not expect to be this far along at this point.

Took a rest day yesterday and was looking forward to today's workout but the back said, "not today." I think the Turkish get-ups got me. Based on my back, my physical therapist recommended against them and I'm sorry to say she was probably right. Or at least at this point in my recovery. Go figure; shoulder is fine but lower back is very stiff. I think I'll hold off on those for a while until I'm back doing more of a normal routine.

Andrew Gillie 12-19-2015 03:04 PM

Re: Over 50 Crossfitters Sign In
 
Yesterday
A.Squats/Bench Press (3's for both)- kg
70/60, 90/70, 110/80, 120/85
B. 12:00 Eliptical 1.4 miles

I tried the squats without the Power Pants and even 70kg hurt like a *****:ranting2:, went and put them on and it felt fine. I feel like it is "cheating" but just need to get used to it for the foreseeable future or until that muscle "releases".

Alden Hingle 12-20-2015 04:26 PM

Re: Over 50 Crossfitters Sign In
 
12/19
WU:
3 mi dog walk
Shoulder rehab protocol
Row 10:00/ 1936m
Workout:
(L) KB OH press 20, 25, 35 X12/ (R) 3#X3X20
Pull-downs 65, 75, 85 X12
Walking lunges BW, +20, +30 X20 yds
(L) DB bench press 30, 35, 40 X12/ (R) 3# X3X20
(L) DB rows 40, 45, 50 X12/ (R) 5# X3X20
PVC OH squats X15
Goblet squats 20, 30 X15

12/20
WU:
1 mi dog walk
Shoulder rehab protocol
Shovel snow off the front walk
Workout:
Row 10:00 / 1898m
Bike trainer 30:00/ 3:00 cool down

Andrew Gillie 12-21-2015 06:54 AM

Re: Over 50 Crossfitters Sign In
 
Clean/Press - lbs 135 140 145 150 155 160
Jerk -lbs 165 175 185 195 200 205
Row 1000 meters – 4:20

Ugly 205 jerk but felt good to get 200lbs overhead again.


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