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Cliff Miller 01-17-2014 08:39 AM

Re: Over 50 Crossfitters Sign In
JT where are you going in peru? one of my employee's took a leave of absence to travel down there. one of the more excited people i have seen leave on a trip. one of the places on my bucket list.


2 rounds for time of:
12 Floor Press 20 lb dbell
12 Box Jump (20")
12 Floor Press
12 Goblet Squat 16 kg
12 Floor Press
12 Lunges
12 Floor Press
12 Deadlifts 135 lb
12 Floor Press
12 Barbell Hip Bridge 135 lb


tweaked something in neck/shoulder and have had a couple of uncomfortable days dealing with it.

JT Kalnay 01-17-2014 07:54 PM

Re: Over 50 Crossfitters Sign In
Friday January 17, 2014

15 minutes easy rowing warmup.
500m for time, 1:40, very encouraging

Squat clean and jerk practice to 70kg.
Snatch practice to 60kg.

Very very very encouraging.

Then, watched New London come from 15 down with 2:40 to go to beat Conference leaders Plymouth with a buzzer beater three pointer. Very exciting.

Peru: 10 day hiking lodge to lodge on the Salkatnay trail from Cusco to Machhu Picchu (not the standard Inca trail).

Jim Cordes 01-17-2014 09:45 PM

Re: Over 50 Crossfitters Sign In
11/17 WOD
4 rounds of:
15 Front Squats (95/65#)
15 Push Press (95/65#)
20 Box Step ups (alt L/R) (24/20")
20 H.R. Pushups
30 Double unders
rest 3:00

Alternate order of movements each round (athlete's choice).

Box step ups, push ups, front squat, double unders 4:03
Push press, front squat, push ups, double unders, box step ups 4:29
Front squat, push ups, double unders, box step ups, push press 4:08
Double unders, push press, box step ups, front squat, push ups 4:50

Push presses were the toughest, then front squats.


JT Kalnay 01-18-2014 11:19 AM

Re: Over 50 Crossfitters Sign In
Saturday January 18, 2014

It was a little brisk in the Shed 'o Pain this morning (yes, that's frost/ice on the oly bar...)

Some kb swings, lunges, and pass throughs to warmup.

5 front squats at
45, 65, 95, 135, 155

Then watched the Lady Wildcats lose their 44th in a row...

Attached Thumbnails
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Jim Cordes 01-18-2014 08:56 PM

Re: Over 50 Crossfitters Sign In
1/18 Saturday WOD
6 rounds for time:
6 kettlebell snatch, left arm
6 kettlebell snatch, right arm
6 overhead lunge, left arm
6 overhead lunge, right arm
6 toes-to-bar
6 Turkish Get Up, alt. arms
* Every 3 mins run 200 meters

29:30 with 1 pood kettlebell


JT Kalnay 01-19-2014 08:00 PM

Re: Over 50 Crossfitters Sign In
Sunday January 19, 2014

100 20" box overs
100 walking lunges
100 more 20" box overs

50 20# kbs

When I can do 1,000 20" box overs with 500 walking lunges in the middle in under 3 hours I'll know I'm ready for Peru. Not quite there yet...

Cliff Miller 01-20-2014 08:27 AM

Re: Over 50 Crossfitters Sign In
jt.....nice sounding trip....esp. going on the non standard trail part...:D


AMRAP in 5 minutes of:
10 Russian KB Swings
10 Cal. Row

94 total

Rest 2 minutes....

AMRAP in 5 minutes of:
10 Deadlifts 135
15 Box Jumps w/Step Down 24

86 total
Weighted Sit-ups: 3x12 30lb dbell

Plank: 3x1min.


Zercher Squat: 3RM 255lbs

Deadlifts: 8-8-8 225-235-255

SS Step ups: 3x15/s 65lb s/s bar

Band Good Mornings: 100

1/2 GHD Sit-ups: 30-20-10

did yard work, built a deck, went and shot skeets and watched the seahawks advance to the super bowl......:pepper:

Pat Quigley 01-20-2014 10:00 AM

Re: Over 50 Crossfitters Sign In
good to see you guys around here. I have been out with bronchitis. fortunately or not I am also doing the Whole Life Challenge. Sticking to the food rules is not problemmatic----actually I am doing some research and learning more about Paleo and low glycemic eating.

I have substituted yoga for the WOD's. sort of the best, I can do or could think of.

Anyone hear about the Crossfit competitor who cracked his spine? The story on CNN was not specific.

Jim Cordes 01-20-2014 12:19 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1215316]Anyone hear about the Crossfit competitor who cracked his spine? The story on CNN was not specific.[/QUOTE]

Pat, you must not be on Facebook. It is all over social media. Terrible accident. The press is calling it a "CrossFit accident" and CFHQ is going crazy trying to explain it was not CF-sanctioned event like the Games. Sad, sad story.

1/20 WOD
A. 3 Position Power Clean, 6 sets, rest 1-2min
Barely getting 135 and 140 up from high hang.

3 rounds of:
400m Row and/or 40cal AD
15 H.R. Pushups
20 Box Step ups 24/20"
15 Push Press 95/65
50 Double Unders
rest 5:00
Note: increase pace every set (aka, 80%, 90%, 100%)

15:57 of work time.
Splits about 5, 5:15+, 5:30+
Last week we did a WOD with sets of 15 push presses @ 95 and my ROM was pretty poor on them, so I focused on doing these one at a time and properly. Unable to get a full set of 15 done but pleased with form. Push presses by far the hardest movement. Double unders in sets of 20-30, just too tired to go 50 straight.

Link to whiteboard (WFS): [url][/url]


JT Kalnay 01-20-2014 12:48 PM

Re: Over 50 Crossfitters Sign In
Monday January 20, 2014

Goblet squat mobility work.
Deadlifts (to 50% of pre-injury weight)

2.1 miles on the treadmill, gaining 600 vertical feet.

10 T2B (nearly every vertebrae adjusted on the first one!)

10 burpees (which were much worse than the 2.1 miles on the treadmill).

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