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Cliff Miller 06-26-2015 07:19 PM

Re: Over 50 Crossfitters Sign In
in the midst of our first heat wave of the summer. 33 today and going to 35-36 tomorrow and sunday

tonite at the gym

3 x 20 lunges w/45lb bar

10 x 1 s/s bar speed squat w/blue bands 215 lbs

8 x 1 speed pulls micro band 295 lbs

3 x 5 ghd raises

3 x 20 reverse hyper 90-110-130 lbs

150 green band low bar stand abs

JT Kalnay 06-27-2015 08:55 AM

Re: Over 50 Crossfitters Sign In
Saturday June 27, 2015

An hour of stretching and PT at the Shed 'o Pain, including 3 TGUs on each side at 15# and 20#. Very encouraging

Cliff Miller 06-27-2015 03:25 PM

Re: Over 50 Crossfitters Sign In
great to see you are on the mend JT

this morning at the gym....things were going well

speed bench red bands 1-1-1-1-1-1 135-145-155-165-175-185

foot ball bar bench 3 x 3 215 lbs

then i had a brain fart and while pulling a 45 lb plate off it would have helped to take th 25 lb plate off ended up right across the joint on my big toe.....cut my sneaker and i knew it was not good.....3 stiches but nothing broken....spent the rest of the day ice and elevation.....:ranting2:...starting to turn that cool color of purple that your body can only provide after a good impact injury

JT Kalnay 06-28-2015 03:12 PM

Re: Over 50 Crossfitters Sign In
@Cliff, d*mn that sounds like it hurt. My training partner Tim dropped a 15# KB on his big toe last sunday so I've recently seen that color you mentioned.

Sunday June 28th, 2015

We got 3.4 inches of rain at the farm in the last 48 hours.

I walked one lap around the farm in 27 minutes wearing muck boots.

Note to self: do not wash down triple strength fish oil capsules with Diet Coke. This is a lesson I shouldn't have to keep learning...

Cliff Miller 06-29-2015 05:59 PM

Re: Over 50 Crossfitters Sign In
sure woke me up jt....not to sore today though...just a little swollen

the only thing that goes with diet coke is dark rum and a lime slice :evilsmile


5 x 10 32 kg kb russian swing

1 rm 3 pairs 5/8 chain sumo dead lift 447 lbs

dimmel dead 2 x 20 135-155

shrugs 3 x 20 135-145-155

ghd raise 2 x 20

45 degree raise 20-20 25-35

50 toes to wall

JT Kalnay 06-30-2015 05:21 AM

Re: Over 50 Crossfitters Sign In
Monday June 29, 2015

Doctor's appointment, PT, walked 1 mile very slowly.

Slowly feeling better, but still far from 50%.

JT Kalnay 06-30-2015 02:06 PM

Re: Over 50 Crossfitters Sign In
Tuesday June 30, 2015

End of quarter accounting = 10 hours in my office chair


Went to the golf course and chipped and putted for 20 minutes, which can be done while standing still.

It felt nice to do something other than work

Alden Hingle 06-30-2015 07:54 PM

Re: Over 50 Crossfitters Sign In
@Cliff - Sorry about the toe. Glad it wasn't worse...

WU: Row 1 km; shoulder rehab work
Deadlifts 65, 85, 105, 115 X15
KB press (L) 25 X12/ 35 X12X3
Assisted pull-ups (2 bands) 10X3
Pushups 6, 8, 10
DB rows 52X12X3
KB swings 35 X100

It was a very good day with the transition from lat pull-downs to assisted pull-ups and from knee pushups to real pushups. :kicking0:
Also using heavier weights/ increased reps on the RC rehab exercises so I am making progress there too. :)

Alden Hingle 07-01-2015 06:13 PM

Re: Over 50 Crossfitters Sign In
7/1 Row 5k. 25:02

Bill Hoogsteden 07-01-2015 07:10 PM

Re: Over 50 Crossfitters Sign In
Cliff - Ouch! Hope the toe feels better!

JT - Does the fish oil work like Mentos with Diet Coke? I'm a Coke Zero Man myself, preferably with 151! Good to see you back at the Shed!

Alden - Great row!

[B]At base globo:
500 m row
2 min on Jacobs Ladder
100+ SUs
30 Sumo air squats
10 Push Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

10 RING DIPS (Subbed regular dips)
20 WTD SIT-UPS (WTD=weighted, you can use a kettlebell – 1 Pood )
200M RUN

4 rounds + 6 Pull Ups

[I]PUs & Dips weren't the est. I got the 1st round done in under 5 min. It felt good to do a WOD after a few crazy days![/I]

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