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Alden Hingle 02-11-2014 04:38 PM

Re: Over 50 Crossfitters Sign In
WU: Row 1km; t-spine mobility; wall facing squats X10; halos 25#/ 35# X20

TGU 35# X 6:00
Pull-up ladders (+15#) - 2X(1,2,3,4,5) (total of 30 reps)
KB press 35# X3X20

Cash out: 5 rounds of "Huskies Gone Bad" with Noah and Tito. ;) Events include:
Chase around the fireplace
Bone toss and fetch
Tug of war
Floor wrestling

Yes, Cliff, life is good!

Bill Hoogsteden 02-11-2014 05:36 PM

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

800m run
100 SUs
10 Leg swings. each leg both directions
10 Air Squats
10 sit Ups
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Pull Ups
5 24" Box Jumps
10 27# Presses
Burgener Warm Up
10 DUs

Overhead Squat 3×1
Snatch Balance 3×1
OTM x 5 – 3 Position Snatch

95# OHS x 5
75# Snatch Balance X 5
75# for the 3 Position Snatch

Cliff Miller 02-12-2014 07:44 AM

Re: Over 50 Crossfitters Sign In
last nite after monday's welcome back wod was a shocker

fight gone bad

20lb lateraly wall ball
20 kg kb sumo hi pull
20"box jump
30 lb dbell bench press
row for calories

276 reps.....

JT Kalnay 02-12-2014 02:34 PM

Re: Over 50 Crossfitters Sign In
Wednesday February 12, 2014

Goblet squat warmup, toes almost straight forward, back getting flatter.

(that's all the weight there was available. And, the bar was really slippery. The bar Tim bought for the So'P is FAR superior to the generic globo bar I used today)

Back Squats

Finished up with escalating Dumbell presses and WBS
20x15# db press
10x6# wbs
15x20# db press
10x8# wbs
10x30# db press
10x10# wbs
10x40# db press
10x12# wbs
10x50# db press
10x14# wbs

WBS are a different creature these days, much more like they were "back in the day". Might have to try a Karen one of these days...

I have really missed going to "The Box" and doing "CrossFit" while my back was hurt. Got the bug BAD while at CF San Fran.

Alden Hingle 02-12-2014 07:32 PM

Re: Over 50 Crossfitters Sign In
2/12 Bike trainer
32:00 of random intervals
5:00 cool down

Jim Cordes 02-12-2014 07:33 PM

Re: Over 50 Crossfitters Sign In
2/12 WOD
A. Clean Pull, 4-5 reps, 4 sets, rest 90sec
95 then 135's

B. 3 Power Cleans + 2 Split Jerks, build to a tough weight for the complex in 10:00
155 (failed at 165 and 160)

AMRAP 8:00
5 Kettlebell Clean and Press, (right)
5 Kettlebell Clean and Press, (left)
10 Goblet Squats
4 rounds + 6 reps with 1.5 pood kettlebell.

Had to jerk presses up a little bit but went with it because I wanted to swing a heavier bell. Lots of fun doing kettlebell cleans!

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


Cliff Miller 02-13-2014 09:11 AM

Re: Over 50 Crossfitters Sign In
Bench: 1RM (chains) 5/8" chain 185 lbs

DB Incline Bench: 12-12-10-2x8 quit after 2nd rep with 20lbs...shoulder felt like a ratchet....looked back in journel to last time i did this and yup same problem with incline stuff so i guess that is out now

Multi Grip Skull Crushers: 3x8

Pushdowns: 100 small green band....tri's were on fire by the end

Side Lying DB Ext. Rot.: 3x20/s 2 1/2 lb plate

Farmers Bar Oblique Side Bends: 100/s 72 lbs..did 50-25-25

Jim Cordes 02-13-2014 12:52 PM

Re: Over 50 Crossfitters Sign In
A. 5:00 max double unders

This is a PR but I was actually not really feeling it this morning. Ran out of gas way too quickly. After my first round of 50+ the sets got really short really quickly. Wanted 300+.

5 rounds:
3 Bar rollouts
10 Stationary Lunges w/BB front racked 135/95#
30 Double Unders
9:57 @ 115.

Tried one rep at 135 and realized there was no way I was going to string 10 together, so this WOD would have turned into a lot of cleans. All sets at 115 straight through but challenging. I like bar rollouts, and double unders went OK. Last two rounds went 29 straight. Mind bottling what a mental game this is.

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


JT Kalnay 02-13-2014 02:50 PM

Re: Over 50 Crossfitters Sign In
Thursday February 13, 2014

2.6 miles on the treadmill at inclines of up to 12.5%.

"bump the Oly bar off your belly button" drills.

JT Kalnay 02-14-2014 07:23 PM

Re: Over 50 Crossfitters Sign In
Friday February 14, 2014

"Rest" day, if you count working in four cities in three different states a "rest' day.

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