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Alden Hingle 10-26-2013 10:22 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1203481]
450x1, with a front roll (had to tape on a 10# kettlebell b/c we ran out of weights) (watch all the way to the end...)

JT - Nice work on the deadlift. Is the front roll a new CF workout? :rofl: Glad you didn't hurt anything when you went down!

100 single unders; plate halos X20; hip and t-spine mobility; squat 45 X10/ 70, 85 X5/ 105 X3
Squat 115, 130 X5/ 145 X11
Squat 85 X3X10; walking lunges X3X20 yds

JT Kalnay 10-27-2013 10:41 AM

Re: Over 50 Crossfitters Sign In
Sunday October 27, 2013

At the Shed 'o Pain

Mobility (dislocates, hips, goblets, foam)

Partner EMOM 2x155# front squats for 10 minutes (dropped one in the middle for no apparent reason)

5 rounds
5 GHD situps
5 GHD back raises
5 KB snatches right hand
5 KB snatches left hand

At the Farm
Split, load, unload, stack wood, 8 tractor loads, for time, 2:19:20

Jim Cordes 10-27-2013 10:50 AM

Re: Over 50 Crossfitters Sign In
Back from vacation, did a couple drop ins. I gotta say, among the many awesome things about being a Crossfitter is being able to drop into Crossfit boxes around the country and instantly having a bond with a bunch of good people.

Looks like a lot of good work being done here while I was gone.

10/18 WOD
CrossFit Discovery, Charleston, SC

A. Weighted Pullup 3, 3, 3, 3, 3
0- Heavy chain-heavy chain-heavy chain and light chain-heavy chain
Weighted pull ups with chains is just too cool.

B. 10 Ground to Overhead (95/65)
10 Shoulder to Overhead
Sprint 100m
20 G to O
20 S to O
30 G to O
30 S to O
40 G to O
40 S to O
15 min. Time Cap
103 reps (13 S to O in round of 30)

Power snatches and push jerks. Unbelievable how much I sweat, even at 6 a.m., in the humidity! Very nice people here, great drop in experience.

10/21 WOD
CrossFit Discovery, Charleston, SC

A. Strict Press 3 emom for 10 min @60%

B. 5 Rounds for Time
11 Burpees
11 Pullups
20m Walking Lunge

10/22 WOD
CrossFit Hilton Head

Split Jerk. 15 minutes to a heavy single.
175# (ties long-standing PR!)
Worked on spreading feet farther apart and bending back knee more.

5 rounds for reps of:
Max pullups in :30/rest :30
Max double unders in :30/rest :30.
Record total pullups and total double unders to board.

Pull ups: 55
Double unders: 206
Felt a callus tear coming on so backed off pull ups a little. D/u's went very well.

And then back home.
10/26 WOD
"My Pet Rock"

As a team of two, AMRAP 20:
200M run
50 double unders
25 knees to elbow
10 Goblet squat.
A "pet rock" must be held the entire time, including the run.

5 rounds plus 200M run plus 13 double unders with a 1 pood kettlebell as "pet rock."


Alden Hingle 10-27-2013 06:34 PM

Re: Over 50 Crossfitters Sign In
5 minutes spinning on the bicycle training stand
Intervals X6 - 1 minute on (up three gears); 3 minutes recovery (back three gears)
Cash Out:
Row 500 m
Snatch practice PVC, 20 X5/ 30, 40, 45, 55 X3

Michael Pollak 10-28-2013 03:38 AM

Re: Over 50 Crossfitters Sign In
Great work JT! Omg... Even better wipeout! See kettlebells are dangerous:D

Don't know if it's that I'm beat from working a 60 hr week or this was the hardest WOD in the world...killer ( oh, and genius that I am, I did 5 rounds instead of wonder it seemed so hard)



Squats- 8 x 2 Progressive Load to Heaviest 2 Reps (385)



4 Rounds For Time:

100 Ft OH Walking Lunge @ 45

Box Jumps x 30 @ 24

Wall Balls x 20 @ 20

HSPU x 10

JT Kalnay 10-28-2013 10:38 AM

Re: Over 50 Crossfitters Sign In
@Claw, nice tour of the south!

Monday October 28, 2013

Group warmup, then

four 6 minute AMRAPs with 3 minutes in between

6 snatches (115#), 24 double unders
60 reps

6 sumo deadlift high pulls (95#), 14 burpees
40 reps

6 thrusters (135#), 24 situps
46 reps

6 cleans (165#), 14 pullups
40 reps

186 reps total, what a sh*t storm...

Jim Cordes 10-28-2013 12:00 PM

Re: Over 50 Crossfitters Sign In
10/28 WOD

A. Snatch Grip Romanian Deadlift, 30X1, 4-5 reps, 5 sets, rest 2-3min
Grip was the bottleneck here. I ended up using *Gasp!* wrist wraps on the final two sets and they made all the difference. Probably could have gone even heavier with the wraps.

B. EMOTM, 6:00, 3-5 Push Press
Perfect weight, last couple reps on last couple sets were hard. I really tried to make these push presses and not push jerks, so no redipping. Pleased with that.

5 rounds of:
10 Burpee Box Jumps (24/20) - step down
200m Run
90 sec rest
First set was 2:00, then I think each set got a little quicker.

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


Michael Pollak 10-28-2013 12:47 PM

Re: Over 50 Crossfitters Sign In
@ Jim.... It is great to be able to " drop in" and still feel at home!



Hang Cleans From Knee- 6 x 2 @ 165 + 1 Front Squat


Down and Up The Ladder For Time: 13:09

Power Clean x 1 @ 165

HSPU x 3

100 Meter Sprint

Power Clean x 2

HSPU x 6

100 Meter Sprint

Power Clean x 3

HSPU x 9

100 Meter Sprint

Power Clean x 4

HSPU x 12

100 Meter Sprint

Jim Cordes 10-29-2013 10:25 AM

Re: Over 50 Crossfitters Sign In
10/29 WOD
A. 12:00 Clean & Jerk, work up to a tough 1R, perfect form
165 (cleaned 170 but failed on jerk)
Very pleased with this!

EMOTM, 10:00
Odd- 5 Renegade Rows
Even- 10 Situps
Used 35# dumbbells. This was clearly the easier EMOTM.

Rest 2:00 to switch

EMOTM, 10:00
Odd- 10 KBS
Even- 10 KB Sumo Deadlift High Pulls
Coach's Notes: Weights chosen should be challenging but allow for most sets to be unbroken
2 pood kettlebell. On American swings I couldn't fully extend my arms overhead with the 2 pood bell for 10 reps.

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


JT Kalnay 10-29-2013 12:59 PM

Re: Over 50 Crossfitters Sign In
Tuesday October 29, 2013

Snatch Practice.

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