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Cliff Miller 11-20-2014 07:19 AM

Re: Over 50 Crossfitters Sign In
great to see you are still around and being active pat

last nite......legs were thrased by the time i got out of the gym

warm up: Russina KB Swings: 10-10-10-10-10 16kg-20-24-24-32

Lateral Squat: 4x20/s
*band X'd around knees red band....did not think these were doing much till i got home had dinner and then tried walking

Reverse Hyper: 3x20 *strap 90 lbs

Sled: 800m (light-mod) 45lbs

Belt Box Squat: 20-20-20 45lbs

Ankle Weight Knee Ext.: 200 5 lbs per ankle

Toe Touches
Russian Twists

Jim Cordes 11-20-2014 01:56 PM

Re: Over 50 Crossfitters Sign In
Been a while again since I logged my WOD’s.

11/9 Saturday WOD
Involved 20 mins. of running, goblet squats, kettlebell swings, burpees, and a bunch of T2B’s.

11/10 workout at SBAC
5 mins max double unders.
273. PR!

2 TGU’s
10 swings.
6 rounds + 2 TGU's at 1.5 pood.
The TGU's took 90+ percent of the time. Really worked on control the whole way up and the whole way down.

11/11 WOD
A. “Badger”
3 Rounds For Time
30 Squat Cleans (95#/65#)
30 Pull Ups
800 M Run
Something about a long sucky WOD seems right for Veteran's Day.

11/12 WOD
A1. Snatch Grip Dead Lift, (30X2), 5-7 reps, 5 sets @60 sec rest
135 then 155. Had to use wraps to hang on to bar at 155.

A2. KB Clean & Press, 5 reps each arm, 5 sets @60 sec rest
1 pood then 1.25 pood (20 kg.)

B. Tabata Hollow

C. 10 Min Max Double Unders (pace accordingly)
400. Just barely hit that last one. Got to 399 at 9:50.

11/13 WOD
A. In 20 Minutes Find:
2 pood each hand, nearly accomplished 80# with right hand but failed on the descent.
1RM Weighted Pull Up
44#. So, so close to getting chin over bar at 50#.

B. Build Your Best 500 M Row
250 M Row x 2 @ 3-4 Min Rest
48.5 + 50.1 = 1:38.6.
Worked out at 11:30 AM.

11/15 Saturday WOD
Two AMRAP 6’s with 4:00 rest in between.
One involved running, T2B’s, and something else; the other involved med ball cleans, sit ups, and V-twists.

11/19 WOD
A. 1 Hang Power Snatch to 1 Hang Squat Snatch to 1 Overhead Squat, 8 sets, @90 sec rest.
75 and 85. Squat snatches really hard this morning. I experimented with hanging out in the bottom of the OHS and found it to be good.

B. 800 M Run Time Trial

C. KickFit Abs ™
1 Min Max Sit Ups
1 Min Hollow Hold
1 Min Max V-twists (no ball)
1 Min Max Sit Ups
First round of sit ups in low 30’s, second round in low 20’s.

11/20 WOD
A. Max Unbroken Dead Hang Pull Ups, 3 sets, @90 sec rest

B. EMOM 8: 3 Pocket Hang Power Cleans (3-5 reps per minute)
1) Low Hang
2) Mid Hang
3) High Hang
— Athlete will perform 1 Power Clean in each of the above positions to equal 1 rep
95#. Grip was the limiting factor.

C. 1 Round For Time
3 Rounds Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
5 Parallette Passthroughs
3 Rounds Cindy
5 Paralette Passthroughs
3 Rounds of Cindy
Link to whiteboard (WFS): [url][/url]


JT Kalnay 11-20-2014 04:39 PM

Re: Over 50 Crossfitters Sign In
@claw, I threw up a little in my mouth when I read 275 dubs...

Thursday November 20, 2014

Rowed 1k
some mobility work

C&J practice
20 knee rebends and punches
1x235 (miss)

OHS 3-3-3
45, 95, 125

Front Squat 3-3-3

That's a pretty deep hole I dug today. Tomorrow is deadlifts and little squats off the jerk blocks and maybe some jerks from the blocks. Saturday is swimming. Might need to get mentally irregular and try a 135# OHS at the SoP on sunday!

Cliff Miller 11-21-2014 08:08 AM

Re: Over 50 Crossfitters Sign In
you have been busy jim....keep up the great work

last nite

Floor Press: 1RM 210lbs

Ext. Rot. Band Pulls: 4x20/s

Bow Bar 1-1/2 Rep: 8-8-8 62-82-92

DB Rollbacks: 8-8-8-8 15-20-25-25

DB Tri Ext.: 10-10-10 15-20-25

Incline Push-ups: 100 had to take a couple of breaks
*no rest/pause

Flat Bench Ski Band Pull Overs: 3min.
*review movement with me first

Seated MAG Grip Rows: 10-10-10 (M) 95lbs

Ring Rows: 100

Sit-ups: 3x8 35lb dbell

JT Kalnay 11-21-2014 12:21 PM

Re: Over 50 Crossfitters Sign In
Friday November 21, 2014

Rowed 1k very leisurely.

1x500 (PR)

Farmers Carries with progressively heavier bumper plates then kettlebells up to 72#.

Rowed 1k very leisurely.

JT Kalnay 11-22-2014 01:12 PM

Re: Over 50 Crossfitters Sign In
Saturday November 22, 2014

Swam 900 yards in 23:27.
That pace would get me under the time cap of 2 hours for an Ironman.
I'm happy with that.
We'll see how my arms feel tomorrow....

Might go out in the barn later and do some knee rebending drills and punch drills with both snatch grip and C&J grip.

Alden Hingle 11-22-2014 08:02 PM

Re: Over 50 Crossfitters Sign In
Row 1km; shoulder pre-hab; pull-ups x5
Pull-ups x8
KB press 25x20
Row 500m
KB swings 35 x20

JT Kalnay 11-24-2014 06:30 AM

Re: Over 50 Crossfitters Sign In
Sunday November 23, 2014

Walked for 40 minutes on the sometimes muddy trails at the farm.
Was still feeling the swim from Saturday and the 500 pound deadlift from Friday.

Technique Practice (all done with 31#, tens on the 11# training bar)
50 knee rebends with snatch grip
50 knee rebends with clean grip
25 muscle snatches from the power position
25 jerks from the rack

Coached the kids for a few hours during "Sunday Ninja Camp".
The video is on FB.

Cliff Miller 11-24-2014 10:15 AM

Re: Over 50 Crossfitters Sign In
nice work as always JT and everybody else

friday nite

Kneeling Box Jumps: 1-1-1-1-1 these were a challenge just to get to the floor let alone to a box :)

Back Squat: 5-5-5+ 245,265,285 --tweaked something in my groin area on the last lift of the last set....bumbled through rest of work out
*adding 5# from Oct. 29th 2014

Speed Pulls: 8x1 (minis) 185lbs
*on 3/4 mat

Wide Stance SS Good Mornings: 6-6-6 85-95-105

GH Raise: 3x5

Deficit Double KB Sumo Deads: 3x20 skipped

Walking Lunge: 200m (vest) no vest

GHD Oblique Twist: 4x20/s (band) red band
*vest if possible

50 45 Degree Oblique Crunch
50 45 Degree Oblique Crunch day....groin felt tweaky but better

sunday.....bench press morning to determine opener for next sunday's "squamish crossfit inventational" powerlifting comp....which i think means 15 of us are getting together to go through the proceedures of an actual comp....

monday/tuesday off to the city for 2 days of head office meetings and no work outs.....just recovery.....

Jim Cordes 11-24-2014 02:49 PM

Re: Over 50 Crossfitters Sign In
11/22 Saturday WOD
Teamed with Augie on "CPC Elders"
Involved rowing, wall balls, kettlebell swings, burpees, and running.

11/24 WOD
A. Tabata MB V-Twists
Started at 20 and kept 20 up.

B. 1 Month to Xmas Eve Chipper
50 Wall Balls (20#/14#)
40 Double Unders (2 shots at unbroken, then start counting to 40)
30 T2B
20 Burpees
10 Wall Walks
200 M Farmer's Carry

Double under sets of a little over 20, then about 8, then counted through to 40. Used 1.5 pood kettlebells for Farmer's Carry.

Slowest in class. Yep, I was "that guy."
Link to whitboard (WFS): [url][/url]


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