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JT Kalnay 04-12-2013 11:03 AM

Re: Over 50 Crossfitters Sign In
Games Results

74th (391) in Central East, 794th overall (4298).

13.1 115 for 330th (in age group)
13.2 169 for 1016th
13.3 144 for 863rd
13.4 3 for 1197th
13.5 25 for 363rd

Need to (a) get a muscle up, (b) get a toes to bar. If I get those two things, then next year might finish a little higher. But, next year won't be about finishing position, it'll be about "Am I Healthier? More Fit?" I hope to lead by example in the box on that front, so that people can focus on the good parts of the Open and the Games and de-emphasize the perverse incentives to cheat.

I didn't see any cheating at my box, or at the boxes I did guest judging and coaching at. However, I did witness it at several boxes where I was just visiting. I kept my mouth shut at the time because it wasn't my place to say anything because I wasn't there judging or coaching. I also saw some competitors with real integrity who would no-rep themselves when an inexperienced or over enthusiastic judge counted a rep that shouldn't have counted.

I will participate in the Open again (if it exists next year), but the participation will be focused solely on comparing next year's numbers to this year's numbers. Congratulations to all the athletes who competed with integrity who achieved good results.

Cliff Miller 04-12-2013 06:37 PM

Re: Over 50 Crossfitters Sign In
amrap 20 minutes in the sleet

20 black band good morings
20 ghd twisting crunch 25lb dbell
400 m. run

5 rounds plus 1/3

2nd time running since october.

Tim Randall 04-13-2013 09:17 AM

Re: Over 50 Crossfitters Sign In
JT, Cliff and others,

All have time to ponder and take personal assessment of the games results (both world wide/ and Regionally) As for me I followed my plan set in place last year (with a little modification) throughout the year.

Bottome line for me is "I HAD FUN" I am like you Cliff, part of a small Affiliate
here in the PNW and during the course of the last year we went through some major struggle and "growth". We had to ask a small group of athletes to leave and find another box, as their participation had grown into "elitism" (they did indeed do more work, show up more often and were focused on the "games" however they were very intimidating to many (new prospects and members) When asked to conform to the purpose and mission of both CF (in its beginning) and as stated in our Mission Statement, they chose not to.

As for me ("not a lifelong athlete") I felt last year I was at a pretty steep disadvantage in the 55-59 division as I was just short of 60 years young. I did feel good finishing 14th (compared to my fellow regional competitors in the "Open" and 120something overall. At the end of the Open last year I set my sites on 2013 with the first major focus on gaining more experience in OLY lifting and mobility (continuing to overcome injuries of the past 2 years) (I set in place a regiment of training that was consistant with my goals and took into account for my first obligation (my Christian walk and Family)

As the 2013 Open approached I felt pretty confident that being in the top of the the 60+ age bracket I had indeed a better chance of moving up the rankings.

In reflection I feel I met my goals and have set my goals for next year!

A for me it vividly pointed out my weaknesses: (both physical and mental).
I'am determined to take advantage of every opportunity each day at the Box presents:

WU- get the blood flowing to the muscles (and brain) LOL

STRENGTH & SKILL- pay strict attention to technical aspects of the lift (leave ego outside) and LISTEN TO THE COACHES

CONDITIONING- Put 100% effort into every WOD! (Scale as needed to maintain (best) form and minimize chance of injury

MOBILITY- never leave the box without it!

2014 GAMES PREP: compete in the Open as an assessment of my personal growth!--INSPIRE OTHERS BY EXAMPLE

As for the Games continuing I applaud those at the top level in all divisions, however I do STRONGLY feel that that there is going to be an awakening very shortly to reflect what the focus on the Elite top is doing to the spirit of the origins of CROSSFIT.

Be blessed and continue in the direction of your PERSONAL DREAMS AND GOAL and all that do will surely attain them! :thanx:

Cliff Miller 04-13-2013 09:57 AM

Re: Over 50 Crossfitters Sign In
this morning in the sunshine with the snow line only 100m. from sea level. (squamish is at sea level)

1600 m. walk 80 lbs on sled

tim....perhaps we were just lucky at our box in that even as we continue to grow the owners have been able to maintain a total sense of community with very little to no eliteism. our top athletes are just as aproachable and encouranging of others around them as they have always been.

ahhhh the first world problems we have to deal with eh?

Alden Hingle 04-13-2013 02:42 PM

Re: Over 50 Crossfitters Sign In
4/11 Rest/ Travel Day

Row 1000m
High knees and butt kicks
Pull-downs 55, 85 X10
Pull-ups 4, 8, 8
Air squats X3X10
Back squats (12" box) 45 X10/ 95, 115, 140 X5
60 KB swings (35#) for time
Cash out:
Burgner warmup; PVC snatch; 2.5# plate cleans (forearm therapy)

1 mi walk/ run with the dogs
Row 1000m
Straddle hops X50
Bench press 45 X10/ 90, 115 X5/ 140 X3
Bench press 165 X5/ 185 X3/ 205 X1
WOD: AMRAP 10:00
10 pushups
15 barrier jumps (12" barrier)
20 KB swings (35#)
4 rounds + 10 pushups

John Jaeckel 04-13-2013 04:08 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 2/Week 3
Dead Lift Day

Ball Slams (25 lb)


Bent Rows with 35 lb k-bells

Jim Cordes 04-13-2013 06:38 PM

Re: Over 50 Crossfitters Sign In
4/11 WOD
WLC Finals
In 12 minutes:
1,200 M Run
30 Toes to Bar
In the remaining time complete as many burpee box jump overs as possible (24”/18”)

This was an improvement of 11 over pre-test. Did first 20 T2B's straight through. Did not fall off box and bloody myself, which was an improvement over last time. Link to whiteboard (WFS): [url][/url]


JT Kalnay 04-14-2013 11:14 AM

Re: Over 50 Crossfitters Sign In
Very well said!

Sunday April 14, 2013

5k walk, band assisted ring dips, wall walks, burpees, 24" box step ups.

Grazing the goats...

Jim Cordes 04-15-2013 11:59 AM

Re: Over 50 Crossfitters Sign In
4/14 workout at SBAC
Find one-rep max overhead squat.

First bodyweight OHS ever! Went for 165 but could not get bar jerked up overhead and tweaked my neck in the process. Was thinking about some crazy AMRAP after that but decided to soak in the spa instead. (There are a couple AMRAP’s I really do need to try, however. Max one-arm kettlebell snatches in 5 mins (the RKC test) is one, and one minute max bodyweight deadlifts (aiming for 20+) is another.)

4/15 WOD
A1. Front Squat, 22X1, 3-4 reps, 4 sets, 90sec rest
Might have been another 135 set in there but I lost track. It was not until the 155’s that I really focused on tempo: 2 seconds down, 2 seconds hang out at bottom. That really increased the feel of the weight.

A2. Pendlay Row, 31X1, 4-5 reps, 4 sets, 90sec rest
Too complicated to reset weights with my partner each time, so I stuck with 25’s on the bar the first two sets then stuck two more on for the last two sets. Felt very weak this morning. Not enough time to warm up and my neck was still a little sore from yesterday.

TWO ROUNDS of the following for total reps
5:00 to complete:
600m Run
AMRAP Wall Balls in remaining time (20/14)
REST 2:00
3:00 AMRAP
7 Hang Power Snatch (75/55)
7 lateral burpees over barbell
REST 2:00.

31/42, 26/43
As always, hated wall balls. Dropped off by 5 on second round. Hang power snatch/burpee combo went better. I got three rounds on first try, and told myself I would get the first snatch of the 4th round or die trying. Got it! (Kaela got 2 snatches on her 4th round, damn her; I mean, good job!)

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


Alden Hingle 04-15-2013 12:52 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Jim Cordes;1158321]4/14 workout at SBAC
Find one-rep max overhead squat.

First bodyweight OHS ever!

Claw - Nice work!

4/15 Wendler 5+ week
Row 1000m
Deadlift 45 X10/ 125, 155 X5/ 190 X3
Deadlift 205, 235 X5/ 265 X8
Cash out:
OH squats PVC, 45 X10

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