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JT Kalnay 01-18-2015 09:51 AM

Re: Over 50 Crossfitters Sign In
Sunday January 18, 2015

Death By Kettlebell (went for 25 minutes today!)
1-10, 35# overhead
11-15, 35# eye height
16-20, 20# eye height
21-25, 10# eye height

There was a big puddle of sweat on the floor of the SoP after this.

Mobilized, smashed, rolled ankles and calves, then

Held a 35# goblet squat for 3 minutes
Held an 11# OHS for 1 minute,

Contrary to what Newton would have us believe, holding those squats was actually work!

Cliff Miller 01-19-2015 11:48 AM

Re: Over 50 Crossfitters Sign In
nice work guys....

friday nite

Bench Press: 3-3-RM (3+) 150-170-190 (6 reps)
add 5# from Dec. 17th 2014

Ext. Rot. Band Pulls: 3x20/s

dbell Bench: 8-8-8 35/40/45

Tate Press: 10-10-10 15/20/25

DB Tri Ext.: 10-10-10 20/25/30
*palms down

T Bar Row: 8-8-8 115-125-125
*supinated grip


Plyo Box Jumps: 2RM (jumping from a 16" box to floor to a 35 1/4" box)

Back Squat: 3-3-RM (3 or more) 235/165/310 (6)
add 5# from Dec. 19th 2014

Sumo Speed Pulls: 8x1 OTmin. 135lbs red band

Camber Bar Good Mornings: 8-8-8 110lbs

GH Raises: 3x5

Camber Bar Walking Lunges: 100 (85lb bar)

Pat Quigley 01-19-2015 03:08 PM

Re: Over 50 Crossfitters Sign In
Must have taken it too easy over the weekend.

BS day. 5X235,275,315 (failed after 2).
5X10 GM w. 2 pood KB

this has never happened in workout. Guess there is always a first. Just could not squeeze out another rep.:shrug:

Will continue with the rest of the cycle and see what's up.

JT Kalnay 01-19-2015 06:07 PM

Re: Over 50 Crossfitters Sign In
@Pat, some days you get the bear, some days the bear gets you...

Monday January 19, 2015

C&J Practice Day

bar position drills then

3x95# (3 for 3)
3x115# (3 for 3)
3x135# (3 for 3)
3x165# (3 for 3)
5x185# (5 for 5)
5x195# (5 for 5) this was supposed to be it but I didn't feel nearly done, so...
1x205, hit
1x215, hit
1x225, near miss
1x225, hit

Then did some mobility and stretching work.
A really good day of lifting.

Helen M Brennan 01-19-2015 07:40 PM

Re: Over 50 Crossfitters Sign In
hi All.. been lying low... due to back problems... ( nasty stuff like discs and stenosis )
Now my ageing brain seems to recall one of our illustrious posters returning from back problems.... no surgery.. any suggestions on what to do?

I have been given a sort of go ahead to return to something that approximates CF.. and last week actually graduated from the dreaded broomstick.

The anticipation is mounting for the open ( i am avoiding it this year do not trust myself not to have a back damaging rush of blood to the head)



Cliff Miller 01-20-2015 08:50 AM

Re: Over 50 Crossfitters Sign In
welcome back helen....bummer you are dealing with back issues......

last nite

Multi Grip Bench: 5-5-RM (5 or more) wide grip 150-170-190 (7)
add 5# from Dec. 15th 2014

Ext. Rot. Band Pulls: 3x20/s

Bench: 6-6-6 135-145-155

Barbell Skull Crushers: 8-8-8 45-55-60

Flat Bench Multi Grip (M) Row: 8-8-8 135-145-150

5 rounds of:
30 Face Pulls
50 Flat Bench Pull Aparts red bands

DB 1/2 GHD Oblique Twists: 3x20/s 15lbs

Seated Alt. DB Curls: 8-8-8-8 15-20-25-30

JT Kalnay 01-20-2015 02:37 PM

Re: Over 50 Crossfitters Sign In
@Helen, swimming and yoga to complement no-impact CF.
Lots and lots and lots of air squats to a box, start at 30" and go lower as you're able. As they get easy, hold a kettlebell of increasing weight in the goblet position (this keeps the weight off your spin).

Tuesday January 20, 2015

Walk, press, squat day.

Walked 1.4 miles at 2.0mph increasing the incline every .1 mile.
It gets tough above 5% incline!

Dumbell presses, alternating hands
20x10 (10 for each hand)
10x40 (5 for each hand)
10x55 (I usually stop at 50, but want to get to 75)

3x300 (this was getting heavy and I was alone so I stopped...)

Bill Hoogsteden 01-20-2015 05:51 PM

Re: Over 50 Crossfitters Sign In
Hi Helen! Glad to see you here! Sorry to hear about your back! I've pulled my back muscle, but nothing as bad as you describe.

[B]16 Dec:
500m row
100+ SUs

800m run
25 back extensions
25 GHD sit ups


[B]20 Jan:
400m Run
100+ SUs
10 leg swings, each leg, both directions
10 air squats
20 sec fingertip plank
10 push ups
10 jumping pull ups
10 bar taps
10 pull ups
10 AbMat Sit Ups
10 Burpees (Yay! Bupees!!)
Burgner Warm up

3, 3, 3, 3, 3 Snatches
45#, 65#, 75#, 95#, 105#, 115#, 125#(f)

3 RFT:
500m row
20 Hand release Push-Ups
10 HSPUs


[I]This was a shoulder burner! Even though the snatches felt good, they fried my shoulders for the Push ups. I was able to do the rows in about 2min/500m. I wasn't the slowest on on the board & I could feel it.[/I]

Cliff Miller 01-21-2015 07:41 AM

Re: Over 50 Crossfitters Sign In
Ankle Weight Box Jumps: 2RM 10lbs per ankle 27" .... was sketchy by this height.

Deadlift: 1RM 365lbs on bar.... 6 chunks 5/8" chain for a total of 470lbs :broc:

Back Squats: 8x1 240lbs
*skills: walk out/movement quality
*65% of 1RM OTmin.
**time to get better at squatting!

Back Stepping Lunge: 4-4-4/s 110lbs

Stiff Leg Sumo Deads: 8-8-8 135-155-175

5 rounds of:....did these unbroken for all 5 rounds.....abs smoked by the end....look out mexican beach in 10 days.......:rofl:
20 Band Good Mornings
20 Hollow Rock
20 Floor Wipers

Alden Hingle 01-21-2015 05:19 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Helen M Brennan;1247739]
Now my ageing brain seems to recall one of our illustrious posters returning from back problems.... no surgery.. any suggestions on what to do?

It might have been me. Eleven bad disks (cervical x3, thoracic x6 and lumbar x2) and an old compression fracture. I just backed off and did things that did not hurt (exercise bike, very light weights and lots of core stuff) until the back felt better. Now working my way back using a modified Wendler (8/6/3 vice 5/3/1) approach. I figured heavy singles were not a good idea. Also doing kettlebell swings almost every workout.

Life has been hectic lately. Workouts have been pretty consistent but posting has not.

1/21 Skiing at Keystone. 11K' vertical; 7 runs.
Goblet squats 35 x15/ 45 x15x2

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