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Cliff Miller 11-21-2013 08:04 AM

Re: Over 50 Crossfitters Sign In

1RM football bar 195lbs up 5 from a month ago

12-12-12 dbell bench


5 planks of death (bench press using 2-3-4-5 blocks of wood 5 reps of each block inside of each set)



Tricep rollback

8lb dbells

100 sit ups

Next Saturday we have a doge ball comp happening and I was one of the 10 people picked for team captain by our coach.

When I left the gym the nite before I had our team picked and written on the white board and when I got there yesterday I looked at the white board and all the previous team members for all the teams were changed. I asked the coach what’s up and he said he did that to make it a bit more fun and so that we could all meet some of the new people that have joined the gym over the past few months.

Fair enough no complaints from me there.

I asked him who ed was as he was the only chap on the team I did not know who it was. Coach said I put him your team cause the 5 of you like to drink. O.k. fair enough I guess because it is true the rest of the team certainly does like its wobbley pops.:rofl:

The next class starts to show up and one of the other team members shows up looking his usual dapper self in matching nike shirt and shorts and shoes. As well as unbeknowest to me our new team member shows up.

In the middle of the 5 planks of death jesse comes up to me and says “so I said to ed see that guy in the nike gear he is on your team and your captain is that guy benching with the red wings (my wife last week laced a pair of red satin wings in the laces of my shoes cause they will make me go faster) on his shoes and the simpsons t shirt.” :D :kicking0:

thanks jesse i forgot we were susposed to fit and fashionable at the gym.....

JT Kalnay 11-21-2013 11:45 AM

Re: Over 50 Crossfitters Sign In
Thursday November 21, 2013

Rest (sick) day...

Good luck at dodge'm ball.

Pat Quigley 11-21-2013 04:46 PM

Re: Over 50 Crossfitters Sign In
traps sore from yesterday's clean and snatch drills.

After warm up and dynamic stretching.

Strength: 5-3-1 Overhead press (135, 155, 185 (f))
3X5 GHD sit ups

225 DL
110 OH Squat
Scale (2X35 dumbell front squat)

I am really surprised by the number of people at this globo who do not use proper form with the kettle bells. Twice this week I witnessed this while people were being supervised by the club trainers.

Alden Hingle 11-22-2013 08:51 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michael Pollak;1207106]@ Alden...

Your ortho knows my ortho...

Mine told me to just swim!!! Yeah... I listened to him for a while and just kept getting worse ( knees...back,etc).


Michael/ Cliff - Thanks for the encouragement. That is what I decide to do; listen to my body and keep doing what makes me happy.

Pat - Glad to see you back. Hope you kick all the illness issues and get back to normal soon.

Wendler 5+ week
Press 135 X5
Deadlift 175 X10
30 minute bike ride
Bench 165 X8
Squat 155 X8
Lots of core work this week. TGUs, walking lunges with plates, farmer carries, etc.
The sciatica isn't any worse or better, the back doesn't hurt and my mental state is good. Can't ask for more than that. ;)

JT Kalnay 11-23-2013 02:42 PM

Re: Over 50 Crossfitters Sign In
Friday November 22, 2013

rowing, pushups

high knees, and burpees.
The high knees worked my hip flexor to exhaustion.
It was really odd, like working bicep curls to failure.

Every 90 seconds on the 90 seconds
hang cleans, push jerks, single unders

Saturday November 23, 2013
Travelled to CrossFit Tiffin with Tim.
Was good to see Jarred and Eric today.
Did some rowing, coached up some rowers.
Worked on Oly lifts, hit snatch PR.
Worked on straight arms for cleans.
Hit 225 C&J (not a PR)
Hit a 125 squat clean, it felt easy, need to continue to experiment with squat clean and snatching using a squat (todays PR was a split/muscle snatch).


JT Kalnay 11-23-2013 05:45 PM

Re: Over 50 Crossfitters Sign In
Video, am open to suggestion...

Saturday November 23, 2013

Today's PR Snatch

And a not quite PR C&J

Need to start learning how to squat snatch and squat clean and do OHS and front squats. Am near the limit on power/muscle/split....

JT Kalnay 11-24-2013 11:33 AM

Re: Over 50 Crossfitters Sign In
Sunday November 24, 2013

18F driving to the shed this morning....

Front Squats to 235, missed PR attempt at 255, it started going forward and I had to dump it.

Worked hang squat snatches (PVC, 15# beginner bar, 45# bar)

Worked hang cleans (65# max)

There are a lot of moving parts that need to get into the right positions.
Four months 'til Nationals....

Cliff Miller 11-25-2013 07:20 AM

Re: Over 50 Crossfitters Sign In
nice work on the front squat JT

friday nite

12 minute amrap

5 ring rows
10 24"box jumps
15 situps

219 reps

no curling friday nite so i was pleasently surprised to wake up saturday morning for the gym and not feel like i was curling the nite before

3 rounds

135lb zerker squat
15 large green band good mornings
50 hollow rocks


JT Kalnay 11-25-2013 11:57 AM

Re: Over 50 Crossfitters Sign In
Monday November 25, 2013

bear complex, dislocates, pullups, other stretches

DT (95#)
16+ minutes (do the seconds matter after 15 minutes...)

Coached up some rowing

500m rowing buy-out

Pat Quigley 11-25-2013 04:31 PM

Re: Over 50 Crossfitters Sign In
Good work guys.

Warm up of bear walk, monster walks, ostrich walk, pull ups, push ups, GHD sit ups.

Strength: Not for time:

4X2 Power cleans: 135...... to 175.

WOD 10X2 Bench w. 1 minute rest in between each set.

135---------to 255.

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