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JT Kalnay 05-11-2014 05:00 PM

Re: Over 50 Crossfitters Sign In
Sunday May 11, PM

Walked two laps around the farm.

Alden Hingle 05-11-2014 05:46 PM

Re: Over 50 Crossfitters Sign In
Thanks, JT. it is good to be back.

WU: Row 1km; halos 25, 35 X20; air squats X2X10

KB C&P 35 X3X(1-5) 45 reps/ side
KB snatches 35X 100 reps 8:12

Cashout: Row 600m

JT Kalnay 05-12-2014 12:26 PM

Re: Over 50 Crossfitters Sign In
Monday May 12, 2014

walked 1 mile
goblet squat
10x45# OHS

10 snatches @ 95#

10 C&J @ 135#

1 snatch at 135#

Am looking forward to a rest and mobility day tomorrow in advance of Oly coaching on Wednesday.

Pat Quigley 05-12-2014 02:07 PM

Re: Over 50 Crossfitters Sign In
Bill where is your box these days?

Press work: 5-3-1: 135-155-175

5 thrusters @105
10 KB @ 70
Scale: 55# KB

Bill Hoogsteden 05-12-2014 06:21 PM

Re: Over 50 Crossfitters Sign In
Pat, I'm doing the WOD's at the CFWP Box, usually alone. They made the gym a 24/7 access facility & other than a group meeting @0600, us crossfitters are doing WOD's pretty much on our own. Not the best situation, but at least the base leadership is leaving us alone!

500m row
100+ SUs
10 Leg swings
10 Air squats
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

For Time
Run 200m between each set

This workout is designed to be done on a track. 24 push-ups, 24 sit-ups, run half a lap. 23 push-ups, 23 sit-ups….


[I]This was a real slog! 3 miles & 300 push-ups and sit-ups, just brutal![/I]

Cliff Miller 05-13-2014 06:56 AM

Re: Over 50 Crossfitters Sign In
great work as ususual guys

j.t. great work on the bad you ran out of room on the bar tho there any other way to live.... :D

deb....we used to go to xfit together however she switched gyms to one right next to her work as well as 3 other ladies she works with goes to the same gym.....friday nite worked out well however...we bailed on the bbq prep as we roped in a ton of vollies to help saturday so we went to whistler and ended up with a 105 lbs of love in the shape of a rotti/black lab cross from the local animal all in all it worked out

saturday....cooked 300 burgers, 50 veggie burgers, 48 hot dogs, 12 soft shell crabs, a dozen eggs and squeezed over 300 lemons...saw a ton of old the start of mountain bike season.....sunday....yard work....met a guy at the base of the squamish chief and he let me try on his squirl flying suit.....pretty cool finish to a great weekend.....would love to try it out for real some day but doubt that will ever happen.....

last nite

ten minute time cap

2000 m row
front squats at 155 for remaining time

i got 12 squats done :pepper:

JT Kalnay 05-13-2014 02:39 PM

Re: Over 50 Crossfitters Sign In
@cliff, nice 2k row!

Tuesday May 13, 2014

Rest Day
Nearly every cell in my body hurts.
Went for a short walk in the 90F heat.

Bill Hoogsteden 05-13-2014 06:09 PM

Re: Over 50 Crossfitters Sign In
Nice job Cliff!

A rest day walk in 90F isn't much of a rest JT!! :D

400m run
100+ SUs
10 Leg Swings
10 Air squats
10 Push ups
10 Pull Ups
10 AbMat Sit ups
10 45# Presses
10 45# OHS
Burgner Warm up

AMRAP 12 min

10 Snatch (#95/#65)
10 Lateral Burpees (Yay! Burpees!!)

3 round + 3 snatches

[I]This was SO deceiving! When Burpees (Yay! Burpees!!) are the easiest part of the WOD, It's a brutal WOD! I Muscle snatched the 1st round and a half. Then it was power snatches. focusing on my form helped![/I]

Cliff Miller 05-14-2014 06:43 AM

Re: Over 50 Crossfitters Sign In
JT...90 degree heat in may is just to hot for even ohio

last nite

3 rounds

15 football bar mid grip bench press 100lbs
15 ring rows


Ext. Rot. Band Pulls: 4x20/s

3 rounds of:
8-8-8 Flat Bench Wide Grip Row 75-85-95
RM Close Grip Supine Row 5-6-4

5 rounds:
50 Face Pulls
50 Pull Aparts

red bands for above

Flat Bench Plank Hold: 3x30sec. (DB)

JT Kalnay 05-14-2014 01:39 PM

Re: Over 50 Crossfitters Sign In
Wednesday May 14, 2014

2 hours of Oly Practice.
I stank, couldn't keep my arms straight.

But, when I got home, I spotted the Lake Erie Monster.
So, overall, not a bad day...

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