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Cliff Miller 05-15-2014 07:13 AM

Re: Over 50 Crossfitters Sign In
last nite....speed prepped for a 40 person bbq tonite....shopped, got 4 pork butts on the smoker, chopped 4 heads cabbage for coleslaw, made the dressing, chopped veggies for salad, got trailer organized and loaded in under 2 hours....the wife was not real impressed when we got to the end and i put my arms in the air and yelled "time"...:rofl:

at the box:

EMOTM for 10min.:
5 Squat to Box Jumps 24" box

SS Back Squat: 1RM (3 sets of chain) 290lbs

Snatch Grip Deadlift: 3x8 155lbs

Double KB Squat on Boxes: 3x20 16 kg kb....had to fight for the last couple of reps

Standing Abs: 200 unbroken....large green band

JT Kalnay 05-15-2014 11:57 AM

Re: Over 50 Crossfitters Sign In
Thursday May 15, 2014

Feeling really worked from yesterday's Oly practice...

Air squats
Goblet squats
Empty bar Oly drills with straight arms.
5 rounds, moving continuously
5 C2B pullups, 5 dips (with bands).
Repeat empty bar Oly drills with straight arms.

From yesterday's practice:
Coach: "JT, you have to learn to lift the bar with your legs. You trust your arms more than you trust your legs."
JT: nods head in agreement, sweat drips off nose and forehead.
Coach: "JT, you have big arms, but I can see from way over here that your thighs are at least three times as big as your arms."
JT: nods his head, more sweat drips off.
Coach: "And I can guarantee there's going to be some busted-up old Russian dude with thighs ten times as big as your arms, and he's going to lift a lot of weigh with those thighs."
JT: imagines a Russian lifter with hands sprouting from his thighs.
Coach: "Okay, get on that bar, and don't bend your arms. Lift it and jump."
JT: walks to bar, leaving a trail of sweat and chalk. Lifts bar with straight arms.
Coach: "Good. Now do it 100 more times, and every time you bend your arms we start counting back at zero."
JT: looks at bar loaded with 185#, thinks back wistfully to doing 100 burpees for time...

Alden Hingle 05-15-2014 08:48 PM

Re: Over 50 Crossfitters Sign In
Not sure what happened. A couple of my posts did not make it. Clean & press and snatch workout from the 11th put me in the hurt locker. Next day's ortho appointment wasn't great news either. Confirmed my suspected neck issues (arthritis, bad disks, etc.). Waiting now for MRI to determine what the options for repair are. Time for leg work. ;)

5/12 Deadlifts and box jumps
5/13 Easy row 4km 19:44
5/14 Deadlifts and box jumps

5/15 Mountain bike ride
Falcon trail on US Air Force Academy. 14 miles; 1400' climbing; 2:22. First time riding the trail and we were psyched that we beat the average ride time by 20 minutes. :kicking0:

JT Kalnay 05-16-2014 04:17 PM

Re: Over 50 Crossfitters Sign In
Good luck on the MRI Alden.

Thursday May 15, 2014


walked a few miles


JT Kalnay 05-16-2014 04:19 PM

Re: Over 50 Crossfitters Sign In
Friday May 16, 2014

Had body composition testing done in the "bod pod" at LCCC.
246.2 pounds
27.2% body fat

this means I ought to be able to get down under 231 without losing any muscle. I know, that fact was obvious to everyone on the planet :icon_spee except me...

Oly practice
snatch to 79kg (failed at 80)
c&j to 105k (failed at 110)
squat cleaned 90kg, want to start squat cleaning everything, power cleaned the 100k and 105k.

5 weeks and 1 day to Pan Ams.
I am sweating the opening weights...

JT Kalnay 05-17-2014 09:50 AM

Re: Over 50 Crossfitters Sign In
Saturday May 17, 2014

Five weeks until the Pan Am Games.

goblet squat, pass throughs, 11# OHS, 45# OHS

squat cleans

snatch grip deadlifts

c&j grip deadlifts
1x425 (this felt heavy)
20x255 (one every thirty seconds)

15 wall ball shots (20# to 10' target)
3x31# squat snatches :yikes:(that's right SQUAT snatches!!!)

Bill Hoogsteden 05-17-2014 12:28 PM

Re: Over 50 Crossfitters Sign In
Alden - Good luck with the MRI!

JT - Nice Bod Pod results! I had mine done this past winter! Not as good as yours!! :D

400m run
100+ SUs
10 leg swings
10 Air Squats
10 Push Ups
10 45# Presses
10 45# OHS
10 PVC Pass throughs
Mobility work

Shoulder press 1-1-1-1-1 reps
65, 85, 105, 125, 135, 140
Push press 3-3-3-3-3 reps
65, 85, 105, 125, 135, 145
Push Jerk 5-5-5-5-5 reps
65, 85, 105, 125, 135, 145(3)

[I]Not the best press work I've done. I miscounted and thought I did a PR on the shoulder press. :ranting2: But, I was happy 135# & 140# felt better considering how sore my shoulder was. It still gets sore, but I can lift almost what I was able to before. I could feel on the last set of Push Jerks![/I]

JT Kalnay 05-18-2014 09:19 AM

Re: Over 50 Crossfitters Sign In
Sunday May 18, 2014

Feeling very conflicted about Sam Briggs not making it to the Games b/c of failing at hand stand walks. She did extremely well on all the other events and is last year's champion. On one hand, all the competitors knew that hand stand walks were in the Regionals and had some time to prepare for that movement. On the other hand, not seeing last year's champion b/c of one failed movement seems Draconian. I am delighted that Annie Thorisdottor is back and moving well, and am excited to see the other competitors coming out of the Europe Regional, but still don't have my arms around Sam Briggs not being at the Games. I think I'd feel much better if you had five minutes to establish your longest continuous handstand walk, rather than having one attempt to establish your longest walk. Still, everyone knew the WOD and had the same amount of time to prepare. Some competitors (not Sam) have chosen to ignore their goats (e.g., handstand walks, handstand pushups) while other competitors have embraced their goats (e.g., Rich and rope climbs, Julie and hand stand movements).

Today's work

goblet squat hold, pass throughs, OHS hold, 10x11# OHS

first real Oly session in the newly refurbished Shed 'o Pain
(new concrete floor)
squat snatches to 85# (failed at 95#)
split snatches to 145# (failed at 150#)
clean and jerks to 205# (failed at 215, need to open at 220 for Pan Ams) (somewhere along the line since March 1st at the Iron Open where I did a 112kg C&J I've lost something)

10 burpees

Alden Hingle 05-19-2014 06:01 AM

Re: Over 50 Crossfitters Sign In
JT and Bill - Thanks. I am looking forward to the MRI only so that I will then know what the options are.

5/17 Road bike ride. 21.4 mi; 1:44; 12.4 avg; 1860' climbing

WU: Row 1 km; halos 25, 35 X20; walking lunges X3X20 yds

Workout: 5 RFT
Box jumps (16" bench) X18
Deadifts 85# X15

Cashout: Row 600m

Jim Cordes 05-19-2014 11:34 AM

Re: Over 50 Crossfitters Sign In
Catch-up time again.

[B][U]5/8 WOD[/U][/B]
A. Backsquat, 20X1, 5,4,3,2, rest 2-3min
Started at 185 x 5 and ended at 235 x 2, forgot intermediate weights

Partner Workout:
100m Weighted Walking Lunge (Barbells front racked)
8 Rope Climbs
100m Walking Lunge
6 Rope Climbs
100m Walking Lunge
4 Rope Climbs
100m walking Lunge
2 Rope Climbs
Notes: Walking Lunge can be split up in any way you’d like, but you can not advance if the weight is on the ground. Rope climbs must be done alternating partners and modify movement as needed.

Forgot time but it was decent.
Worked with Chris Chan, did this with 75# walking lunges, traded after 15 steps each.

[B][U]5/11 workout at hotel gym[/U][/B]
100 push press with 35# dumbbells, 3 burpees top of every minute.

Completed in 8th minute. Started with 30+ push presses, then about 10 per minute except I only did 4 one minute as a rest minute. This would have been a different, and harder, workout had I started with the 3 burpees.

[B][U]5/12 to 5/15[/U][/B]
Arbitrate case in Orange County.

[B][U]5/16 WOD[/U][/B]
A1. Snatch Grip Deadlift w/2 sec pause at knees, 4-5 reps, 4 sets rest 1:00
A2. Turkish Getup, 4 reps, 4 sets, rest 1:00
135/1 pood; 185/1.5 pood; 185/65# barbell(f); 205/1.5 pood
The snatch grip deadlift much easier with wrist wraps, otherwise would not be able to hold 185 for 5 reps.

AMRAP 10:00
200m Run
3 Ring Muscle ups (10 CTB Pullups)
10 Push Press, 95/65#
3 rounds with 75# push press and muscle ups!
Link to whiteboard (WFS): [url][/url]

[B][U]5/17 workout at SBAC[/U][/B]
Backsquat, 5 reps, 4 sets
135-185-185(w/ chains)-205(w/ chains)
Continuing to work on always hitting full depth. The chains were interesting, don’t know what they weighed but maybe 20# each?

Every 3:00 for 15:00, complete:
12 KB Snatches (alt L/R)
24 Mountain Climbers
36 Double Unders
Used 1.5 pood.
This was harder than it looked. D/u's straight through only on 3rd set, by end the sets were terribly broken up due to fatigue.

[B][U]5/19 WOD[/U][/B]
A. Hang Squat Snatch, work up to a tough weight w/perfect form, 10:00

B1. HSPU, tough set, 4 sets, rest 60sec
B2. Bent Over Barbell Row, 31X0, 5-7 reps, 4 sets, rest 60sec
3/95; 3/125; 4/125; 3/125
No pads on HSPU’s (or used pad with 25# plate riser). Baker suggested I pull rows closer to sternum, not waist, so I might use lower weights next time this comes around.

For time:
600m Row
600m Run

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


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