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Cliff Miller 04-26-2015 05:52 PM

Re: Over 50 Crossfitters Sign In
went to the gym friday nite....was not feeling great but got a 5 lb PR on my wide football bar bench 245lbs :pepper:

woke up saturday morning with aches, pains and just feeling shi%%y in general.

took the weekend off and read JT's book The Point......very well done JT....i would never have thought you had a romance novel in you but it was quite an enjoyable read for an under the weather weekend.....thank you...

with any luck back at it feeling 100% monday

keep up the hard work everybody

JT Kalnay 04-27-2015 10:28 AM

Re: Over 50 Crossfitters Sign In
@Cliff, congrats on the PR, and glad you liked The Point. It's my favorite. I have a dozen or so romance novels under the pen name....

Monday April 27, 2015

A good day lifting at CTown.

Drove down in the dark mist. Did mobility work. Went 24 for 25 snatches.
5 for 5 at 45#
5 for 5 at 95#
5 for 5 at 125#
1 for 1 at 135, 145, 155, 165.
Missed at 170
5 for 5 at lighter weights

Then did 10 walking lunges on each side with the empty bar overhead.
Drove home in the cold rain.

A nice little interview on Coach's Eye.

Bill Hoogsteden 04-27-2015 04:48 PM

Re: Over 50 Crossfitters Sign In
Great Stuff guys!!

Congrats on the BP PR Cliff!

JT- Awesome interview! Great Snatch work!

.3333333333 mi run
200ft (2:15) on Jacob's Ladder
100+ SUs
10 leg swings
10 Air Squats
20 sec fingertip plank
10 Push ups
10 Pull Ups
15 Dead Bugs
10 Burpees (Yay! Burpees!!)
Frog stands


2K row


[I]This was SLOW! It was supposed to be a 3 set WOD with equal rests in between. Unfortunately, I was doing this during the heaviest time of the day! So I was only able to get the 2K row in.[/I]

Jim Cordes 04-28-2015 01:36 PM

Re: Over 50 Crossfitters Sign In
4/28 WOD
1 Round For Time
20 Thrusters (95/65)
30 Double Unders
15 Thrusters (115/80)
60 Double Unders
10 Thrusters (135/95)
120 Double Unders

This was terrible. :ranting2: First, double unders continue to plague me and I think I only did 20 the first round. 95 thrusters very heavy and my left wrist is still acting up. I misplaced my wrist wraps recently and need to replace them. 115 thrusters basically 2-3 at a time. I didn't even try the 135# thrusters and I did 180 singles instead of 120 d/u's last round. Ugh.


Bill Hoogsteden 04-28-2015 05:47 PM

Re: Over 50 Crossfitters Sign In
Claw - Great job on that suckfest! Now I see why you posted what you did on FB!

400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Hollow Rocks
10 Burpees (YAY! BURPEES!!)
10 45# Presses

Snatch Practice 10-15 mins
15 min AMRAP:
5 115lb snatch
10 115lb hang power cleans
15 115lb deadlifts

Did 115#, but I could NOT get 125#!

Did the AMRAP Rx

2 rounds +5 Snatches

[I]I was worried about the snatches since they were so close to my 1 RM. I did them 1 at a time. I did the cleans & DL's in subsets of 5. I was hoping to get at least 3 rounds. :shrug:[/I]

JT Kalnay 04-29-2015 05:40 AM

Re: Over 50 Crossfitters Sign In
April 28, 2015

Walked 2.25 miles on pavement at a 4mph pace.
This made my hips and back hurt.
Need to remember to (a) walk on softer surfaces (e.g., grass on golf course) and (b) walk at 3mph or less.

JT Kalnay 04-29-2015 11:10 AM

Re: Over 50 Crossfitters Sign In
Wednesday April 29, 2015

Walked 3 miles in just under an hour.
This was a much better pace for me.
Still, too much of it was on pavement and concrete....

Bill Hoogsteden 04-29-2015 05:45 PM

Re: Over 50 Crossfitters Sign In
Nice walks JT.

500 m row
100+ SUs
10 Leg swings on each leg in both directions
10 Push Ups
10 Burpees (YAY! BURPEES!!)

2 rounds
Run 400m
25 wall balls
25 box jumps


[I]Running, Wall Balls, & Box Jumps - nothing like a WOD full of goats! This was a third of the WOD. Doing the full WOD would have taken me at least an hour. Unfortunately, I had a big briefing to give, so cutting it short was the only thing to do![/I]

Cliff Miller 04-30-2015 06:27 AM

Re: Over 50 Crossfitters Sign In
nice work guys as usual

missed Tuesday due to just not feeling great.....slept for 10 hours

yesterday....still not feeling 100% but better than the last couple of days

3 x 20 single leg good mornings 75lbs

3 x 20 red band around knees squats

5 rounds

100 m row
40 m. out and back prowler
40 m. out and back kb farmers carry 24kg per side


8 x 30 plank on elbows

JT Kalnay 04-30-2015 03:43 PM

Re: Over 50 Crossfitters Sign In
Thursday April 30, 2015

C&J Practice, I stank... (could it in any possible way be related to the fact that I had a chocolate bar for breakfast and two pop tarts for lunch?)

Mobility, stank
empty bar drills, stank
5x95, hit, but I stank
3x135, hit, but I stank
Hits at 145, 155, 165, 175, 185, 195, 205, and 215, but they all stank
missed the jerk at 225
missed the clean at 230
Went down to 185 and did one last hit before storming out of the gym disgusted.

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