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Jim Cordes 09-11-2014 08:51 AM

Re: Over 50 Crossfitters Sign In
Thanks for all the kind welcome back messages!

9/11 WOD
A. Overhead Squats, Find heavy 3R 21X1, rest as needed
Did several sets at 95. Right knee started tracking in again. These felt awfully heavy this morning so I worked on getting them right.

+ Complete AFAP:
600m run
60 DU's
50 KBS 1pd/1.5pd
50 SA OH Walking Lunges (25R + 25L) 1p/1.5pd
400m run
40 DU's
30 Burpees
30 TTB
200m run
20 DU's
10 KB Clean to Press (alt) 1pd/1.5pd
10 KB Snatch (alt) 1pd/1.5pd

Jumped back and forth between 1.5 and 1 pood bells, especially on OH walking lunges. Use 1 pood on clean to press so I didn't have to jerk the bell up. 1.5 on snatches. Sweaty grip has really been a problem lately. I think I'll need to break out some wrist sweat bands.

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


JT Kalnay 09-11-2014 05:18 PM

Re: Over 50 Crossfitters Sign In
Thursday September 11, 2014


Snatch Practice
10 for 10 at 95#, really focusing on knee rebend.
10 for 10 at 135, really focusing on straight arms
2 for 2 at 145, focused on moving fast
1 for 1 at 155, focused on getting low
1 for 1 at 165, focused on getting focused
oh for 3 at 175
oh for 1 at 170

30 overhead walking lunges.

Need to be able to snatch 190 to have a meaningful chance and performance at worlds. I guess there's going to be a lot of failure between now and then.

Bill Hoogsteden 09-11-2014 05:38 PM

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

400m Run
100+ SUs
10 Leg swings (each leg both directions)
10 Air Squats

Beginning with the first 300m row, move to the next exercise every 2 min.

0:00 300m row
2:00 max rep power snatch (95/65)
4:00 300m row
6:00 max rep thruster (95/65)
8:00 300m row
10:00 max rep power clean (95/65)
12:00 300m row
14:00 max rep shoulder to overhead (95/65)
16:00 300m row
18:00 max rep front squat (95/65)
20:00 finished


12,16,16,19,20 = 83

[I]Beware any WOD with "rest" in it! The rows took me about 1:30 to 1:40 to complete. At least each lift was easier than the previous one. I was able to do more Shoulder to Overheads by breaking them into subsets of 6, 5, 4, & 4. The front squats in subsets of 7, 6, 5, & 2. I didn't have the highest total, but at least I was able to beat some of the later lift reps on the board! [/I]

JT Kalnay 09-12-2014 11:56 AM

Re: Over 50 Crossfitters Sign In
Friday September 12, 2014


C&J Practice
10x95 alternating squat cleans, power cleans, split cleans.
10x145 with mostly split cleans
epic failure at 245...

Need to be able to C&J 275 to have a reasonable chance and performance and Worlds. Lots of work to be done.

Bill Hoogsteden 09-12-2014 05:17 PM

Re: Over 50 Crossfitters Sign In
Awesome Job JT! You can do this!!

400m run
100+ SUs
10 Leg swings
10 Air Squats
15 sec fingertip Plank progressions
10 Push Ups
10 bar taps
5, 4, 3, 2, 1 Pull Ups
10 AbMat sit ups
10 45# Presses
10 45# OHS

20 30" Step Ups
5 Jumping Muscle Ups
30 24" Step Ups
5 Jumping Muscle Ups
40 20" Step Ups
5 Jumping Muscle Ups


[I]Totally scaled WOD. It was just a matter of keeping on the move. I scaled the jumps to step ups. Though I think, I've got to get back to box jumps. My Muscle Ups still need work! :shrug:[/I]

JT Kalnay 09-13-2014 12:02 PM

Re: Over 50 Crossfitters Sign In
@Bill, thanks, there's a long way to go and a lot of work to be done b/w now and then.

Saturday September 13, 2014

Snatch Practice at Rubber City Weightlifting

Lots of drills on knee rebending deadlifts.

5 for 5 at 30kg
5 for 5 at 40kg
3 for 3 at 50kg
3 for 3 at 60kg
1 for 1 at 70kg
1 for 1 at 75kg
oh for 5 at 80kg (but I'm pretty pleased with myself for trying 80kg)
While missing repeatedly at 80kg the coach was paying close attention and gave me some drills to work on this week.

snatch grip deadlifts
10x3 at 80kg
5x3 at 60kg

Going to try to walk around the farm this afternoon with my trekking poles.

JT Kalnay 09-13-2014 03:02 PM

Re: Over 50 Crossfitters Sign In
Saturday September 13, 2014 (pm session)

Made it once around the farm with my trekking poles.
It was relatively pain-free, and my right leg did not fall asleep.
However, my left leg did fall asleep from knee to hip. Weird.

JT Kalnay 09-14-2014 08:47 AM

Re: Over 50 Crossfitters Sign In
Sunday September 14, 2014

Ideal conditions in the SoP this morning. A perfect late autumn day (oh yeah, it's only September 14, still summer technically...)

Got to witness the completion of the 10k kb challenge.
Tim went from 33:xx on the first WOD to 22:xx today.
That's 11 minutes faster, or 33% faster.
Amazing results.

Some stretching, then alternated walking lunges and bench presses.

Got up to 255 on the BP, that was heavy enough.

Did 10 kb swings.
Tried to take it easy on my back and legs this morning.
Will walk another lap around the farm with the trekking poles this afternoon.

Cliff Miller 09-15-2014 06:30 AM

Re: Over 50 Crossfitters Sign In
friday nite

Ankle Weight Box Jumps: 3-3-3-3-3 10 lbs per ankle
*stepping down

Deadlift: 1RM (bands) 275lbs red bands doubled up

3 rounds of:
20/s DB GHD Oblique Crunch
10 DB GHD Sit-up (3sec. pause)
*1min. rest between sets

Band Good Mornings: 100 green band


3 rounds for time of:
1000m Row
21 Hollow Rock
12 Goblet Squats 20 kgkb


Standing Abs: 3x100 large green band
*1min. rest between sets


2 hour mountain bike ride with a couple of good friends.

all in all a great weekend

JT Kalnay 09-15-2014 11:13 AM

Re: Over 50 Crossfitters Sign In
Sunday September 14, 2014 (pm session)

Once around the farm with my trekking poles, a little more painful that Saturday...

Monday September 15, 2014

Snatch Practice with drills
5x45, coming from the floor to waist via a snatch grip deadlift three times, then back to the low hang once, then snatching it overhead.

5x75, same routine

5x105, from floor to waist via slow chest up deadlift, then back to ground and snatch it

5x135, just from floor, felt pretty good

1x145 just taking it from the floor, felt easy

1x155, felt pretty easy

0 for 3 at 165 (75kg), just couldn't get it back far enough, was missing it out front.

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