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

Jim Cordes 06-17-2014 09:51 AM

Re: Over 50 Crossfitters Sign In
 
6/17 WOD
4 rounds for reps of:
3:00 to complete 400m run followed by
AMRAP no pushup burpees in remaining time
30sec rest
1:00 AMRAP Wall Balls
30sec rest
1:00 AMRAP Renegade Rows
3:00 Rest

216 reps.
Pleased that my rep count stayed consistent or improved each round: 52-54-54-56.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14422077356/[/url]

Claw

JT Kalnay 06-17-2014 02:25 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday June 17th, 2014

Mobility warmup, incorporated ankle mobility to the routine. Will be adding cervical and upper thoracic spine after the meet.

Snatch practice up to 66kg (opener in Toronto will be 67kg)

C&J practice up to 85kg (opener will be 100kg)

Dialing it down on the road to Toronto.

Alden Hingle 06-17-2014 07:58 PM

Re: Over 50 Crossfitters Sign In
 
6/15
WU: Row 1km; halos 25, 35 X20; walking lunges X2X20 yds

Workout: 3 RFT
KB swings 35# X30 reps
Deadlifts 75# X10 reps
5:52

Cash out: Row 600m; pull-ups X6; KB press 35# X2X10/ side

Working back in easy so as not to injure anything after two weeks of no exercise other than cycling and walking.

6/16 Row 3km easy
Was going to do intervals but absolutely no gas after the second interval so just turned it into an easy row.

6/17 Easy ride on bike trainer 25:00
Woke up feeling very tired and my heart rate variability app score was the lowest I've ever registered. Might be time for a rest day or two if the score doesn't recover a bit tomorrow.

Cliff Miller 06-18-2014 06:46 AM

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

last nite

1 rm floor press w/ 3 sets 5/8" chains 140lbs

3 x 10 ring rows

3 x 8 d bell bench 45lbs

4 x 20 exteranl rotation single red band

3 x 8 wide grip mega row

no rest right into

3 x 20 one arm row 25 lbs

JT Kalnay 06-18-2014 02:14 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto

Snatch practice up to 150#.
C&J practice up to 185#.

Just taking it easy, trying to visualize the lifts, visualize the event, get in the moment. Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at. I thought about it, and I am reminded of how I felt in the days leading up to Ironman. Ironman was a ridiculous challenge that I set out for myself about 10 years ago. On the days leading up to the event my main feeling was "I earned the right to stand on the starting line with everyone else, and I am mentally prepared for whatever happens, a DNF, coming last, finishing in the pack, finishing on the podium. I feel substantially the same way today. I earned the right to be on that lifting platform. I trained and competed in the sanctioned meets and hit the Pan Am qualifying weight on a double PR day in Miami. On Saturday night maybe I'll go 0 for 6, maybe I'll hit a few lifts and finish in the middle, and maybe I'll have a great night and win. I'm okay with all three of those outcomes. A lot of sacrifice has gone into this. I've been rock climbing maybe 2 times this year (instead of twice a week), have golfed three times (instead of twice a week), have crossfitted maybe 3-4 times (instead of 4 times a week), and haven't seen friends or family members in too long to remember. Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel.

Bill Hoogsteden 06-18-2014 06:13 PM

Re: Over 50 Crossfitters Sign In
 
Real KICKASS guys!

[B]WU:
@ the Base Globo:[/B]
500m Row (@ 1:55/500)
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
30 Sit Ups
DU Practice (I was shown up by this young lady who blasted them out)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
‘ZEMBIEC’
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

38:51

[I]A hero WOD with it's special suck... Did the Back Squats in subsets of 6-7. The Burpee (Yay! Burpees) Pull Ups weren't as bad as I thought. The runs were terrible I ended doing them at basically a fast walk. I needed to lean like [URL="http://www.tabatatimes.com/ready-to-run-faster-practice-falling/"]the Tabata Times article on running/[/URL]. It took me between 7-8 minutes per round, most of it in the runs. I told one of the gals at work what I was going to do. She said, "You don't have to do it!" But I'm glad I did! [/I]

Alden Hingle 06-18-2014 06:36 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1234410]Wednesday June 18, 2014
Four days until the Master's Pan Am Games in Toronto
(snip)
Someone who knows me saw me concentrating/meditating and, after I was done, asked me how I was feeling, where my head was at.
(snip)
Perhaps that's the "price" of competing. Perhaps that why it feels like "earning" a spot on the starting line, or in this case, on the lifting platform. Anyway, that's how I feel.[/QUOTE]

JT - You always say it so well. I wish I had 100th of your skill in writing. Good luck and give 'em hell.

JT Kalnay 06-19-2014 02:50 PM

Re: Over 50 Crossfitters Sign In
 
@Alden, thanks.
I suppose publishing 34 novels, 2 textbooks, and 4 rock climbing guides may have sharpened whatever talent I have.
[url]http://www.jtkalnay.com/[/url]

Thursday June 19, 2014

Rest Day

50 hours until opening lift at Pan Ams...

Naturally something in my upper back is barking today!:shrug:

Bill Hoogsteden 06-19-2014 03:37 PM

Re: Over 50 Crossfitters Sign In
 
Good Luck JT!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (both sides, both directions)
10 Air Squats
10 Push Ups
30 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]

10 115# Cleans
20 24"Box Jumps
250m Row

5:03

[I]This was 1 round of a 20 min AMRAP. Unfortunately, I had 2 Meetings and not enough time to do the AMRAP. (I've got to learn not to let work interfere with CrossFit!) The cleans were easy. The box jumps, not so much. I tried to do the row with 25 + hard pulls, which helped.[/I]

Jim Cordes 06-19-2014 04:37 PM

Re: Over 50 Crossfitters Sign In
 
6/19 WOD
A. Deadlift with 2sec pause 1" off ground, 2sec pause at knees, 2sec pause at mid thigh = 1 rep, 8 reps, rest 90sec b/t reps
185-205-205-225-245-275-275

Coach Emlynn noticed I tended to raise my hips before my shoulders when moving to knees. Worked on locking that in so I stayed at 275.

B. EMOTM, 10:00
odd - ring muscle ups (pick a rep scheme and hold it)
even - Strict HSPU (pick a rep scheme and hold it)
Muscle ups not happening today so I did 5 strict pull ups (4th and 5th reps got a little iffy toward end) and 5 HSPU’s (HSPU’s went easy to one pad so 4th round I did 4 without pad and then a couple without pad and a couple with pad at end).

+
AMRAP 7:00
10 Burpees
20 MB V-Twists
30 Air squats
3 rounds + 47 (13 burpees from my target which was 4 rounds).

A little too much wine last night so I slept through 6 a.m. but then decided to try 12:30. Good call since I had a private with Emlynn!

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/14275476280/[/url]

Claw

Cliff Miller 06-23-2014 06:36 AM

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

JT hope all went well for you this weekend

fridays

mega bow bar back squat w/2 sets 5/8" chain 282

3 x 8 sumo dead lift 225

reverse hyper 3 x 15

banded squat walk....3 rounds 2 minute on 1 minute off

woke up saturday a.m. and could hardly move i think because of the squat walk....streched....started to feel better

yesterday hike up under the sea to sky gondolla... [url]www.seatoskygondola.com[/url] (wfs) 900 meters of elevation gain 3 k.m. total length traveled....was quite the hike but very worth while.....and we saved $30 by not having to pay for the ride up.:D

Bill Hoogsteden 06-23-2014 05:41 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;1234709]great work as usual guys

...banded squat walk....3 rounds 2 minute on 1 minute off

woke up saturday a.m. and could hardly move i think because of the squat walk....streched....started to feel better

yesterday hike up under the sea to sky gondolla... [url]www.seatoskygondola.com[/url] (wfs) 900 meters of elevation gain 3 k.m. total length traveled....was quite the hike but very worth while.....and we saved $30 by not having to pay for the ride up.:D[/QUOTE]

I felt your pain Cliff last week!!! Awesome hike!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups
30 AbMat sit ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

4 DUs

[B]WOD:[/B]
5-5-5-5-5 Back Squats
135# (5), 185# (5), 205# (5), 225# (5), 245# (5)
5-5-5-5-5 DL
135# (5), 225# (5), 275# (5), 315# (5), 245# (5)

Alden Hingle 06-23-2014 06:09 PM

Re: Over 50 Crossfitters Sign In
 
JT - Hope you had a successful meet.

6/23
WU: Row 1km; halos 25, 35 X20; pull-ups 10, 8, 2, 5, 5; KB press 35 X10/ 45 X2X10; push-ups X3X10; KB rows 45 X3X10

Workout: Deadlifts 85X50 reps 2:29

Cashout: Row 600m

Cliff Miller 06-24-2014 07:59 AM

Re: Over 50 Crossfitters Sign In
 
mega bow bar 2 a 16" box squat w/average bands

2 x 12 minutes otm 207 lbs

6RM dbell press 60lbs

ext. rotation 4 x 20

close grip bench 4 boards 3 x 20 105lbs

flat bench mag row wide 3 x 8 70 lbs

seated mag row narrow 100 reps 70 lbs

JT Kalnay 06-24-2014 02:40 PM

Re: Over 50 Crossfitters Sign In
 
Friday June 20, 2014
Drove to Toronto, got in some stretching and a few light lifts.

Saturday June 21, 2014
Won gold medal in Master's Pan Am Weigthlifting, age group 50-54, weight class 105kg+.

Snatch; 67, 72, 77k
C&J: 100, 106, missed at 113kg (one white light, two red lights)
New PR of 183kg total

Here's a link to the gold medal winning c&j. If you watch all the way to the end you can tell I'm kinda sorta excited to have won.
[url]http://www.youtube.com/watch?v=O_7f270U4B8[/url]

Here's a link to the official results.
[url]http://www.mastersweightlifting.org/results/2014pam/men.pdf[/url]


Monday June 23, 2014
Went fishing, vegetated.

Tuesday June 24, 2014
Drove from Belleville, Ontario, Canada to Cleveland, Ohio.

Will be back in the box tomorrow.

Bill Hoogsteden 06-24-2014 04:48 PM

Re: Over 50 Crossfitters Sign In
 
JT, Congrats!! Awesomeness!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Each leg, both directions)
10 Air Squats
10 Push Ups
10 Chin Ups
30 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# presses
10 45# OHS

[B]WOD:[/B]
2 Rounds:
10 135# Front Squats
15 HSPUs
20 Pull Ups

10:24

[I]A DNF!! :ranting2: I hate cutting WODs short for a work meeting... I did the 1st round Front Squats straight. But, I needed to split the HSPUs in two subsets. (I did them with belly to the wall.) I did the Pull Ups in split subsets. At least my shoulder didn't feel that bad!
[/I]

Alden Hingle 06-24-2014 07:54 PM

Re: Over 50 Crossfitters Sign In
 
JT - Congratulations. Awesome results!

6/24 Bike trainer. 30:00 easy spin
Cashout: 20 minutes in the cervical traction device. :censored:

Cliff Miller 06-25-2014 07:36 AM

Re: Over 50 Crossfitters Sign In
 
WHOOOOO HOOOOOO:pepper::pepper: way to go JT

last nite at the box almost killed me

6 rounds

1 minute of each

row for calories
20lb wall ball
airdine
rest

i lost track of the number of reps after my second set of airdines. all i know is that i was spanked a couple of hours later even after a good dinner and a dog walk........

JT Kalnay 06-25-2014 02:12 PM

Re: Over 50 Crossfitters Sign In
 
Wednesday June 25, 2014

Icarus flew too close to the sun and the wax in his wings melted and he fell to to earth and died. For me, like Icarus, the return to earth was sudden and painful.

In the middle of 2013 I decided I would go to Peru in the spring of 2014 and hike the high Andes and I decided to focus on Olympic weight lifting. These decisions controlled my training for the past 6-8 months. The mountain hiking training consisted of lots of long slow walking up and down hills and stairs and lots of walking lunges and box step ups. The Olympic lifting training included lots of deadlifts, front squats, back squats, overhead squats, presses, push presses, jerks, snatches, and clean and jerks. Occasionally I would do 10 burpees or 15 wall ball shots or sets of 5 pullups or twenty double unders.

Today I went "back to the box", where, quite fittingly, Karen was the WOD. (I used to have a fixation on Karen) We did a "warmup" that consisted of 3 rounds of 200m run (I fast walked or shuffled), 10 medicine ball cleans (these were trivially easy) and 30 second handstand hold against the wall (very easy).

Then we did Karen. (Actually, the WOD was Karen, 5 minutes rest, Annie).

I started Karen. I did 40 wall balls in 3:38 and then my thighs seized up and I couldn't move my legs for about ten minutes. My heart and lungs were fine and every other muscle was fine but my legs simply would not move. I guess long slow walking and heavy singles are great for mountain hiking and winning Olympic lifting competitions but they don't do much for Karen.

After twenty minutes I was able to move, so I did 50 single unders and 50 double unders and then thought I'd do 50 situps (b/c everyone else was on to doing Annie 50-40-30-20-10 double unders situps). I alternated 50 singles and doubles then started the situps. After 28 situps my stomach cramped so hard I couldn't get out of the fetal position for about 5 minutes. Once again, apparently heavy lifting and Oly lifting and walking up and down hills are great for Peru and Pan Ams, but not so great for doing 50 situps!

So, the return to the box was sweet b/c people were very happy for my win in Toronto, and really bitter b/c my body was completely unprepared for CrossFit!

It was good to be back in the box with my friends, especially Peach.

I wonder what tomorrow's WOD will be...

Cliff Miller 06-26-2014 07:50 AM

Re: Over 50 Crossfitters Sign In
 
last nite

Deadlift: 1RM (bands) average green bands 405lbs


Back Stepping Lunge: 3x4/s 130lbs
*focus on chest up position


Stiff Leg Ultra Wide Sumo Deads: 3x8 225lbs


for time:
100 DB Goblet Squats (35) 3:32


Flat Bench Banded Sit-ups: 3x20 red band

keep up the great work guys.....i am off tonite for 5 nights of camping in the mountains of B.C. will be without cell phones and internet the entire time and am so looking forward to it

JT Kalnay 06-26-2014 02:02 PM

Re: Over 50 Crossfitters Sign In
 
Thursday June 26, 2014

Sanity prevailed...

rowed 1000m at a good pace, but not crazy fast and not pedestrian slow.

did some mobility work

did 3 rounds of:
5 burpees, 30 second bar hang

did some different mobility work

did 3 rounds of:
5 American KB swings, 25#, 3 T2B

did some more mobility work

worked on squat snatches and squat c&J
5x45 of each
10x65 of each
5x85 of each

finished up with 1x100' growler push with 90# on it.

Bill Hoogsteden 06-26-2014 05:02 PM

Re: Over 50 Crossfitters Sign In
 
Nice Job JT! That's the one thing I love about CrossFit, you set PRs or start getting good, then the next WOD knocks you on your @$$!!

[B]WU:
At the base Globo:[/B]
.5 mile run
500m row:
100+ SUs
10 Leg Swings (each leg, both directions)
10 Push Ups
10 Pull Ups
30 Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
5-4-3-2-1-1-1 DLs
135# (5), 225# (4), 315# (1)

[I]Had to cut this one short. I couldn't do 315# the second time. It was a late start and I wasn't feeling well. Almost met Pukie!!:pukie:[/I]

JT Kalnay 06-27-2014 04:10 PM

Re: Over 50 Crossfitters Sign In
 
Friday June 27, 2014

Mobility work

Rowed 600m in 2:20

2 rounds, not for time, but moving continuously, of:
3 bear complexes (clean, front squat, push press, back squat, push press)(1st round at 85#, 2nd round at 115#)
5 burpees
25 double unders

3 rounds of, on the 4 minute of:
3 cleans at 165#
6 pushups
9 air squats (everyone else was doing AMRAP 3 minutes with 1 minute rest)

Finished up with 10 c&j at 165#
During the 10 c&j I got back to doing 1 rep and sitting down for three minutes. You don't get to sit down for three minutes in between every rep in CrossFit. Thus, CrossFit is really really really hard...

JT Kalnay 06-28-2014 09:55 AM

Re: Over 50 Crossfitters Sign In
 
@Bill, don't want to meet pukie, it's ugly...

Saturday June 28, 2014

Slammin' in the Shed (working hard in the Shed o' Pain)

Good to see Tim and Jeff getting after it in the Shed this morning.
Jeff can do T2B like I can eat ice cream.

Mobility work (including ankles)
squat snatches to 95#
split snatches to 165# (PR is 173.8, thought I was doing 155 so I didn't try for the PR..., might have had it today)
strict presses to 145#

metcon:
5 rounds, for time, of:
3 pullups
6 kb swings to eye level (35#)
9 box ups (12" box)
4:45

Really have to work on getting the heart and lungs back in shape for being able to do 3,5, 7, 10 minutes at high heart rate...

JT Kalnay 06-29-2014 09:06 AM

Re: Over 50 Crossfitters Sign In
 
Sunday June 29, 2014

Another full on suffer fest in the Shed.

Mobility

Skill
10 clean and jerks with easy weight, focusing on keeping my chest up and then jerking straight up and then bringing my front foot back first.

Strength
deadlifts to 445#

Metcon
5 rounds, for time, of:
3 T2B (these are getting easy)
5 burpees (these never get easy)
10 second L sit
9:01

The last two l sits didn't make it all the way to ten seconds...

JT Kalnay 06-30-2014 04:55 PM

Re: Over 50 Crossfitters Sign In
 
Monday June 30, 2014

Active Rest and Travel Day

Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder.

Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then...

Bill Hoogsteden 06-30-2014 05:04 PM

Re: Over 50 Crossfitters Sign In
 
JT- Been there, done that during the 3rd round of FGB!! Not good! :D

[B]27 Jun:
WU:[/B]
400 m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups:
30 Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
“Overhead Squat
5-5-5-5, 65#-75#-95#-115#-120#”
“Front Squat
5-5-5-5, 120#-135#-185#-205# (3)”
“Back Squat
5-5-5-5, 205#-205#-205#-205#-205#”

[B]30 June:
WU:[/B]
400 m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
5 RFT:
20 situp
10 kettle bell swing (2 pood/1 pood)

Did AbMat situps & 2 Pood KBS
(Russian style)
5:07

[I]It was the 3rd fastest time on the board!! And I beat one of the box's fire breathers by ONE SECOND!! :D[/I]

JT Kalnay 07-01-2014 11:42 AM

Re: Over 50 Crossfitters Sign In
 
Tuesday July 1, 2014

Excellent morning at CrossFit Sanitas.

Hit an 82kg snatch (a 3kg PR!!)
[url]http://www.coachseye.com/v/dqOz?utm_...hared_email4-1[/url]

Bill Hoogsteden 07-01-2014 04:12 PM

Re: Over 50 Crossfitters Sign In
 
JT - Awesome on that Snatch PR!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings (each Leg, Both directions)
10 Air Squats
10 Push Ups
10 Pull Ups (8+3)
10 AbMat Sit Ups
10 45# Presses

[B]WOD:[/B]
For Time:
1000m row
20 Clean & Jerks
1000m row

Rx
17:36

[I]I kept a 2:00min/500m pace in the 1st row. It took me a little over 4 min to get it done. The C&J's were tough! I could feel that the row had taken a lot out of me! It took me about about 7-9 min to finish them. Then the last row was a lot slower. At least I wasn't the slowest on the board![/I]

Alden Hingle 07-01-2014 06:13 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=JT Kalnay;1235341]

Flew to Colorado, did mobility and easy snatches at CrossFit Sanitas in Boulder.

Oly class there tomorrow morning at 10:30am. I hope someone turns the oxygen on by then...[/QUOTE]

JT - Welcome to CO. Once you get used to the flatland altitude in Boulder, come on up to Green Mountain Falls (west of C Springs). We're at 7800' and only a few miles from Woodland Park, "the City Above the Clouds." ;)

Bill Hoogsteden 07-02-2014 04:50 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air Squats
10 Pull Ups
10 AbMat Sit Ups
10 45# Presses

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95/45)
20 Hand Release Push-Up
Row 500m
15 Front Squat (#135/85)
20 Hand Release Push-Up
Row 500m
15 Back Squat (#175/125)
20 Hand Release Push-Up
Row 500m

Do not use a squat rack. Clean/snatch weight from floor.

Did 155# for the Back Squats,
22:04

[I]I kept the rows under 2:30. The OHS I did in two subsets. I did the same for the front squats. The thought of cleaning more than 155# was terrifying. I NEED more clean work! My knee was also getting sorer. I should have worn a knee brace! My time was slow, but at least I wasn't the slowest time.[/I]

JT Kalnay 07-03-2014 07:51 AM

Re: Over 50 Crossfitters Sign In
 
@Bill, nice job on the rowing.

Wednesday July 2, 2014

Rest day (okay, I worked all day then had pizza with a friend in Boulder)

Thursday July 3, 2014

Oly class at CrossFit Sanitas in Boulder.
Becky is an excellent coach.
Worked on ankle mobility and squat clean and jerk.

Now, heading to the airport to fly back to Ohio for the Rochester 4th of July festival.

Cliff Miller 07-03-2014 11:33 AM

Re: Over 50 Crossfitters Sign In
 
great work guys

back at the gym last nite....was a recovery day because tuesday was murph....



Ext. Rot. Band Pulls: 4x20/s


Incline Shoulder Press: 4x20 started with 15 lb dbell's but my shoulder would not cooperate and ended up at 10lbs


4 rounds of:
20 Seated Rear Delt. 8lb dbell
20 Windmills


4 rounds of:
20/s Single Arm DB Row 35lb dbell
50 Pull Aparts


Flat Bench Weighted Sit-ups: 3x8 35 lb dbell


Flat Bench Side Crunch: 3x20/s


Standing Abs: 200 green band

sure glad it was a recovery day cause i needed to ease back into it after 5 days in the mountains....

Bill Hoogsteden 07-03-2014 07:59 PM

Re: Over 50 Crossfitters Sign In
 
JT- Thanks! I was trying to use your suggestions about rowing to get through 'em!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings (each leg, both directions)[B]

WOD:[/B]
6 RFT:
15 HSPUs (off the box AKA Stinkbugs
5 DLs @ 225#

9:48

[I]My lower back was bothering me & my knees were sore from yesterday! I could feel my shoulder on the stinkbugs! The DLs were done in subsets of 3 & 2 for each round, the last one, I did in one set. This was a fast brutal WOD![/I]

JT Kalnay 07-04-2014 01:02 PM

Re: Over 50 Crossfitters Sign In
 
Friday July 4, 2014

Volunteered at food tent

judged parade

worked

Exercised in the Barf Barn
mobility
OHS
5-5-5-5-5-5
11, 45, 65, 85, 95, 105 (yes, that's 5x105!!!)

Deadlifts
5-5-5-5-5-5
105s, 135s, 185s, 235c, 275c, 325c (s snatch grip, c c&j grip)
[url]http://youtu.be/SrhHyQAjdOU[/url]


Now heading up to volunteer at the food tent until 10.
A good day.

JT Kalnay 07-05-2014 10:03 AM

Re: Over 50 Crossfitters Sign In
 
Saturday July 5, 2014

mobility work

snatches to 155#
3-3-3-2-2-1-1-
45-65-75-95-115-135-155

back squats to 360# (an new PR)
3-3-3-3-3-1-1-1-1-1-1
45-95-135-185-235-275-305-315-335-355-360
[url]http://youtu.be/UoIayVDjAas[/url]

my thighs are sore....

JT Kalnay 07-06-2014 10:14 AM

Re: Over 50 Crossfitters Sign In
 
Sunday July 6, 2014

Good to see Jeff back at the Shed 'o Pain this morning. It was fun watching his yoga-ninja burpee pullups.

Mobility Work

squat clean and jerks to 195.
[url]http://youtu.be/rMoDawWZyLM[/url]

power clean and jerks to 225.

missed a power clean at 245 so stopped.

Then did a metcon, after which I saw pukie:pukie:
9-6-3 (Tim and Jeff did 21-15-9)
front squat at 95#
burpee pullups
6:58

Cliff Miller 07-07-2014 06:45 AM

Re: Over 50 Crossfitters Sign In
 
although i have come close meeting pukie is not real high on my bucket list JT :rofl:

friday nite

Manta Ray Back Squat: 1RM 325lbs
*squat to a box


1-1/2" Deficit Sumo Deads: 8-8-8 255 lbs


SS Back Stepping Lunge: 3x4/s 110 lbs
*alternating each step
**heavier than last week


4 rounds of:
10 Russian Twists
20 Hollow Rock

saturday morning

AMRAP in 10min. of:
40m Prowler Sprints (low handles only)
*in triples a buddy and his son (22 y.o.) were on my team.....43 rounds


5min. Rest, then:


Row: 100m - 100m - 100m :17.9, :17.5, 17.6 seconds


Flat Bench Weighted Sit-ups: 3x20 25lb dbell


Barbell Oblique Crunch: 8min. saftey squat bar....how hard can 8 minutes be eh?

sunday

helped out with the set up and tear down of our local triathalon in the pouring rain for most of the day....man are those people serious:confused:

JT Kalnay 07-07-2014 02:43 PM

Re: Over 50 Crossfitters Sign In
 
@Cliff, "bucket list?" Good one...

Monday July 7, 2014

Mobility (it brought tears to my eyes)

Standing front racks with 1/2" squat to 345. (you basically try to stand upright with 345# in the front rack position and then do the first 1/2" of a jerk movement). It was harder to do the 1/2" squat on the front rack than it was to do the 260# back squat.

Split recoveries to 295#. (You set the bar overhead on the rack, then get into your split position, as though you just jerked it overhead, and try to stand up to the fully recovered position under control)
255 was okay, 275 was tough, 295 was perilous...

Rowed 2k in 9:57

Bill Hoogsteden 07-07-2014 03:46 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - I wouldn't have considered that "Bucket List" material!! :rofl: (Nice WODs BTW!)

JT- Awesome Vids!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Both Legs, each direction)
10 Push Ups
10 Pull Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
10 min EMOM: 3 DLs, 7 @ 315#, 2 @ 225#

4 RFT:
10 Burpee over the box (24") Yay! Burpees!!
25 AbMat Sit ups

10:16

[I]I did the 3 reps ala JT!! My back started hurting after the 7th minute. Then I dropped the load to 225# which helped ALOT!!

I did the metcon with step ups over the box. My back felt not bad And I wasn't the slowest on the board! :o[/I]


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