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JT Kalnay 11-25-2014 06:30 AM

Re: Over 50 Crossfitters Sign In
Monday November 24, 2014

Snatch Practice
I stank. Maybe the 500# deadlift, the swimming, and the walking took more out of me than I realized.

Back Squat Technique Instruction
Worked on perfecting back squat technique, with an empty bar.
Doing one perfectly with the empty bar was about as hard as doing one "my way" at 300#... We are certainly in the "two steps back" phase right now. But that's okay, because there's still 48+ weeks until the first qualifier for the 2016 World Championships.

JT Kalnay 11-25-2014 02:24 PM

Re: Over 50 Crossfitters Sign In
Tuesday November 25, 2014

Rest Day, I feel like crap.

Jim Cordes 11-25-2014 03:44 PM

Re: Over 50 Crossfitters Sign In
11/25 WOD
A. Rear Foot Elevated Split Squat, 5-7 reps each leg, 6 sets @2 Min
25, 30, 1 pood, 40 lbs.

B. 5 Rounds For Time
10 SFG KB Swings
8 Push Presses with perfect form (115#/75#)
6 Bar Over Burpees
200 M Run
2 Min Rest
18:20 @ 95# barbell.

For the life of me could not keep accurate count on the burpees. (“Does the rep end on the jump or on the clap? I started on the left side so I should end on the right side. I think I missed a rep last round, so I’ll make it up here.”)
Link to whiteboard (WFS): [url][/url]


Alden Hingle 11-25-2014 07:12 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1245332]

Rest Day, I feel like crap.[/QUOTE]

@JT - Good. That's the proof you needed a rest day.

WU: Row 1km; walking lunges X20 yds x2; pull-ups 5, 8
Deadlifts 50, 65, 75 x5/ 90, 100 x6/ 110 x16
Goblet squats 35, 45, 52 x10
KB swings 35 x65

Missed a couple of days. My mother-in-law died unexpectedly so I have been busy with other things. She was a great lady and Janice and I will miss her a lot. At 86 years young, she was always up for an adventure or a road trip so she was a large part of our lives. We saw lots of festivals and the state in the last four years. She could also drink a margarita or mojito faster than any other human I know and then ask for another with a sweet smile.

Here's to you, Joyce...

JT Kalnay 11-26-2014 06:38 PM

Re: Over 50 Crossfitters Sign In
Sorry for your loss Alden.

Wednesday November 26, 2014

Mobility Work

Snatch Practice

trying to learn to squat snatch


JT Kalnay 11-27-2014 09:26 AM

Re: Over 50 Crossfitters Sign In
Thursday November 27, 2014

Some mobility and TGUs to warm up, then....

Squat Day
OHS 3-3-3 increasing weight to failure
Front Squat 3-3-3 increasing weight to failure
Back squat, 20x135, OMG...

"Is that turkey I smell cooking?"
"No, it's my posterior chain frying!"

Cliff Miller 11-27-2014 11:36 AM

Re: Over 50 Crossfitters Sign In
back at it last nite after a couple of days meetings......

have a gym invintational powerlifting comp sunday. went in sunday and figured out my opener for bench will be 205

last nite got my opener for back squat at 315 given a tweaky groin problem and then 405 for my dead lift

no idea what to expect other than as this is a gym comp it should be fairly laid back and what i think the coach is doing is running it like an actual comp to give all of us some experience for when we do a real comp in febuary

looking forward to it.......

JT Kalnay 11-28-2014 09:20 AM

Re: Over 50 Crossfitters Sign In
Nice job on getting ready for the powerlifting meet

Friday November 18, 2014

Some mobility work. Got stuck in a goblet squat.

Strict Presses up to 175# (PR)
Push Presses, 3x185, 20x115

Swung the kettlebell 130 times in 8 minutes.
Various weights, 15#, 20#, 35# (the 35 was heavy).

Pat Quigley 11-28-2014 02:54 PM

Re: Over 50 Crossfitters Sign In
Sorry for your loss Alden. In "de-load" week. Have strung together some combo exercises to pass the time.
Today I did Wittman: 7RFT: 15 box jumps, 15 kb swings, 15 power cleans. Scale: box step ups vs. jump. 24:00. Monday onto the next Wendler cycle. Enjoy the holiday.

Cliff Miller 11-29-2014 09:47 AM

Re: Over 50 Crossfitters Sign In
alden....sorry about your is never easy and even worse when it is someone close to you

last nite....easy nite

russian kb swing 10-10-10-10-10 16-20-24-32-32

max height box jump 37"

3 x 20 90lb ghd legs

30 hollow rock

strech and mobility work

weigh in later walk and trying to stay warm -13 C......

keep up the great work guys.....

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