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JT Kalnay 10-17-2013 04:54 AM

Re: Over 50 Crossfitters Sign In
Wednesday October 16, 2013

run 200, 10 pushups, 10 squat hops, 10 walking lunges,
2 rounds

Push Press
5x45, 5x95, 5x145, 5x195, 5x165

25 total (all singles)

12 minutes AMRAP
12 thrusters, 95# (did these without putting the bar down, I "rested" with it in the racked position)
9 burpee box jumps (12" box)
6 HSPU (45# plate with an abmat on it)
21 dubs (got these unbroken)
1 round, + 21 reps

Am going to USAW coaching tomorrow (Thursday) in Grafton and am going to talk to the coach about entering a USAW Master's Comp.

Deb Weber 10-17-2013 05:56 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1201791]

Am going to USAW coaching tomorrow (Thursday) in Grafton and am going to talk to the coach about entering a USAW Master's Comp.[/QUOTE]
American or National Masters? I might go in spring, if Im lifting well enough. [url][/url]

Cliff Miller 10-17-2013 02:12 PM

Re: Over 50 Crossfitters Sign In
last nite had the gym's 4th birthday celebration

had 14 people in class paired up in costumes (jessie on of the owners said he was leaving if i were to wear the lime green mankini) i ended up with an elf hat and super ugly xmas vest 2 sizes 2 small on.

they had a giant board game laid out in duct tape on the gym floor and the pairs rolled dice and moved around the board. lots of different things all crossfit based. questions, work outs and just generally laughs and smiles.

quite the easy nite all and all but made many of us realize just how far we have come since jessie and heather came into our lives

Michael Pollak 10-17-2013 07:07 PM

Re: Over 50 Crossfitters Sign In


Snatch- 2 x 5 @ 80%

Progressive Load Warm Up


4 Minute AMRAP- 2 Minute Rest- 8 Minute AMRAP:

Wall Balls x 75 @ 20

KB Swings x 50 @ 70

Pull Ups x 25

Burpees x 12

Rnd one.... I got threw the KB swings before time ran out

Rnd two... Picked up at the pull ups and got in a full round +three pull ups

I now officially hate wall balls....

JT Kalnay 10-18-2013 04:49 AM

Re: Over 50 Crossfitters Sign In
@Deb, National Master's, `105+, M50 (hoping to hit 182kg and thus on to Pan Ams.)
But there's a lot of work to be done to reach that 182kg mark.
Will be interesting to see what "official" weights I can hit on a sanctioned comp.

Thursday October 17, 2013

USAW practice

one hour of snatch drills and snatches. mommy....

Am going to enter my first USAW competition, on november 2nd, in Grafton.
Hit the qualifying weights "unofficially" at the box, but upon further review I may have been "pressing out" the snatch. Hope to come close to hitting qualifying weights with no press out at the comp.

Today's WOD posted for the box?
Outlaw Snatch efficiency test (lots of snatching at 90% of 1RM)


Deb Weber 10-18-2013 06:06 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
You're gonna SPLIT snatch? You want a critique of the coach's eye?

FWIW from Miss crappy-snatcher: That's a nothing weight for you, I would lower it to practice though.
[LIST][*]At .11 - your start - try to arch your back stick out your chest, everythings too bent over here. Knees should touch your arms.
[*]The first thing that rises is your butt (everything should go up at the same time.)
[*]At .13 looks like you're starting your 2nd pull already the bar's nowhere near your hip. (The bar has to come IN toward you as soon as it breaks off the floor; gotta pull your knees back faster. Be more patient stay over it longer.[/LIST]
That's why its forward. Can you snatch weight like that? Sure, you can. Can you snatch BIG weight like that? No.
A drill that helps me is to go slow as possible stay over it till I get to the second pull (I attached a pic) - then snatch it. You get the bar in that position before exploding, it'll fly up like a feather!
[url][/url] wfs

JT Kalnay 10-18-2013 12:44 PM

Re: Over 50 Crossfitters Sign In
@Deb, Thanks! for the critique on the coach's eye.
Yes the butt is going up way too soon and I pull too soon.
Gotta fix those things first.
Yes that was a "nothing" weight for me, maybe need to go even lighter for drilling like you said.

Here's some coach's eye from today's practice,
was working on keeping the butt down and arching the back (swing thought was pinching corn cob between shoulder blades)
Yes I tend to split snatch b/c I have a prosthetic hip.
But, it's odd, I never actually think about how I'm going to catch it and thus sometimes it's a split, sometimes it's a pure muscle, and sometimes it's a half squat. As you can see I've only done about 200 total snatches in my whole life and am just learning.

Friday October 18, 213

15 days until first USAW comp.

Outlaw Snatch Efficiency Wod
EMOM for 5 minutes, 2x90% of 1Rm
2 minutes AMRAP 90% of 1Rm
(18 reps total)

Grace, Rx (135#), 4:42

Then coached up some people who have rowing in a comp tomorrow.
Got them to slow down but to make every pull count.

Deb Weber 10-18-2013 01:34 PM

Re: Over 50 Crossfitters Sign In
Kudos, I would never have known given the workouts you do at the weights you do them*. Very inspirational! Id be interested to see Posted vids of your comps, hope to see you at a masters comp. Keep going nice work.
*thats everybody in here, always feel like a weakling peeking in this thread. :)

Michael Pollak 10-19-2013 12:58 PM

Re: Over 50 Crossfitters Sign In
@ JT / Deb

I give you credit.... The snatch is my nemesis..... Very frustrating because I can explode from position one and get 225 up to my shoulders ( I'm 6'2") C&J no problem even though if I could get under the bar quicker my coaches tell me I'd be cleaning mid three hundreds.... But on the snatch! My shoulder mobility is so poor that I can cave pulling myself under the bar.... Stinks because I can power snatch 195... Bright light is we now have U S Oly coach Danny Camargo at our box every other week for two hour small class...... He has helped me a lot so far and hope to improve over the next 6 months under his guidance ( tons of extra mobility homework) ..... Then maybe I'll see you guys at a masters comp. :)




Squats- 1 x 8 @ 70% 315
Progressive Load Warmups


5 rounds: 15:09

12 deadlifts @155
9 hanging power-cleans @155
6 push-jerks @155


4 Rounds For Time:
400 Meter Run
40- V-Ups
40- Supermans

JT Kalnay 10-19-2013 02:40 PM

Re: Over 50 Crossfitters Sign In

With those numbers you could WIN any comp you went in...

Yes, mobility, mobility, mobility.

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