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John Jaeckel 04-07-2013 10:15 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Alden Hingle;1156129]Helen - You rock and are a major contributor to the awesomeness!

Incline treadmill 20:00 0.9 miles 637' climb
Heart wasn't in the workout after injuring my arm. Could see all my gains go down the drain like after my shoulder injury. Doctor visit confirmed it as a small muscle tear in left forearm.

Pity party over. Squats don't hurt the arm so I did squats.
Dog walk/ run of 1+ mile.
100 single unders
30 straddle hops
Air squats
Back squats 45 X10/ 95, 115 X5/ 140 X3
Back squats (12" box) 175 X5/ 200 X3/ 220 X2
Back squats 115 X2X10
Cash Out:
Double under practice[/QUOTE]

Chin up, Bucko.

I have been down the torn muscle road (torn pecs, left in 2000 and right in 2008), not fun.

I would talk to my doc first, BUT, if you want to strengthen that forearm and get back fast, when you're ready, start doing very light, 1-3 rep sets of dead lifts, and go up every week in weight. Nothing strengthens forearms like deads (without mentally weak straps) and in the meantime, much of the rest of your body gets a nice workout, too.

Speaking of which . . .

Wendler 5/3/1
Month 2, Week 2
Dead Lift day

20 K-bell swings @53 lb
10 Ring Rows
20 Situps


Tabata Suitcase DL's (alternating arms)

Have adjusted my DL form/technique: closed my stance up to shoulder width (was wider before), keeping my chest up and butt back, but keeping my quads as tensed as my hamstrings to start, concentrating on that form with each rep, feeling less strain on my back and more in my hams—and stronger/more stable.

Bill Hoogsteden 04-07-2013 11:58 AM

Re: Over 50 Crossfitters Sign In
Alden - Everyone's been giving great advice. Just hoping you feel better!

Awesome Job guys!!

400m run
100 SUs
2 rounds:
10 Push Ups
5 Lunges
10 Air Squats
5 45# Thrusters

Open 13.5

55 reps!

[I]This was a LOT HARDER than on paper!! Did the thrusters all the way through in the 1st round & then got slowed by the pull ups. Did two set on the 2nd round & was only able to get 10 pull ups till time ran out![/I]

JT Kalnay 04-07-2013 07:12 PM

Re: Over 50 Crossfitters Sign In
Sunday April 7th, 2013

Got to do some coaching and cueing, which was very rewarding.
Also did some statistcal analysis...
41,062 out of 46,633 finishers.


Helen M Brennan 04-07-2013 11:34 PM

Re: Over 50 Crossfitters Sign In
Sunday: 7 april
20k bike. nothing strenuous but it was invigorating

Monday 6 April
warm up
3 rnd
5 DL ( 2 r tech bar, 1 rnd 18k)
5 clean
5 push press
5 thruster
200m run

5 r for time
7 deadlift 43kg ( light returning from injury)
30 squats ( to box just below parallel )
7 strict DB press 10kg ( sub for Handtand pushups)


of to local gym tonight

JT Kalnay 04-08-2013 04:30 PM

Re: Over 50 Crossfitters Sign In
Monday April 8, 2013

A long travel day followed by a post-Open WOD:

walked 10 easy minutes on the treadmill

15 slow air squats to a box
2 minute hold of a goblet squat
15 fast air squats to a box
2 minute hold of a goblet squat
15 air squats (no box)
2 minute hold of a goblet squat

15 minutes of continuous swimming

Worked handstands in the pool, it's a great place to practice being upside down without destroying your shoulders. Was really working on feeling the ground with my fingertips instead of being on my palms.

Today's work emphasized trying for perfect form in the squat and getting warmed up properly to do the squat. The air squat is fundamental to so many things: back squat, front squat (and thus the clean), overhead squat (and thus the snatch), wall ball shot, thruster, ... Therefore, this next phase of CrossFit is going to include two squat-centric sessions per week, emphasizing perfect form and adding metcon intensity or weight intensity as appropriate.

John Jaeckel 04-08-2013 05:46 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 2, Week 2
Bench Press Day

20 pushups
20 PVC rollovers


Janda Crunches w/ 10 lb. plate extended overhead

Took it sorta easy today on accessory stuff as I was sore like I was hit by a truck today after DL workout/w Suitcase DL Tabata yesterday.

Alden Hingle 04-08-2013 06:27 PM

Re: Over 50 Crossfitters Sign In
Thanks very much to all of you for the words of encouragement. I really appreciate our virtual box and the camaraderie here. :thanx:
Your comments also helped me realize how lucky I am that the foot has healed from surgery and I can do lower body work. I'd really be in a fix if that had not happened.

5 mile walk/run (mostly power walk) with the huskies in Red Rock Open Space. About 750' of elevation gain.

4/7 Rest Day

4/8 Start of deload week. Could not have come at a better time as I work through what hurts and what doesn't. :)
High knees and butt kicks
Lat pull-downs 25, 55, 85, 115, 145 X5
Overhead press 45 X10
Overhead press 65, 80, 95 X5
Cash out:
Front squats 65, 75, 85, 95, 105, 115, 125, 135 X5 (PR by 15#)
35# dumbbell swings X50

Cliff Miller 04-08-2013 08:32 PM

Re: Over 50 Crossfitters Sign In
3 rounds

850m run
50 squats standing on 20" box w/weight belt on and a 12kg k.b. attached to it with a green band just so it brushed the floor at the bottom of the squat


tonite was the first time i have done any running since my foot issues last october. thought i was going to die on the last round of running

felt good doing the squats however

Tim Randall 04-08-2013 09:33 PM

Re: Over 50 Crossfitters Sign In
This last 5 weeks have been a blast!

Our small box has some of the best athletes I have ever known or heard of. I was humbled beyond imagine when out of my red stained eyes and sweat drippng face all I could see was cheering folks yelling at me to get "ONE MORE REP"---:yikes::yikes: :thanx:

I was heavily inspired when on Thursday (after the 13.1 WOD) was announced I found myself opening the first Video submition in the 60+ division and darned if wasn't a former business partner of mine from Napa ID that I hadn't talked to in at least 5-6 years!!! Ray McKenzie is "71" years young and has had (2) total shoulder replacements since 2008! I now had someone to battle with and I was stoked to know him personally!!! Throughout the open we both messaged each other and our commitment was to do our very best and that I am proud to say we both did! I was blessed to have finished the open in 3rd position in the NW region and only missed my mark by 1 place (61) world wide! The goal was to be on the "first page" (LOL) I was convinced that I could get into the first 4min extention on 13.5 and was surprized how quickly my Pull-up Kip deteriated after the 60th rep?? at the last hour I decided to try it again and with the support of one of our trainers and a supporter we turned the lights on in the box, turned up the music and took on the "THRUSTER MONSTER" one more time!! I finished the first two rounds in just over 2mins as planned and then the AIR STARTED TO RUN OUT AND THE WHEELS FELL OF THE BUS!! (I struggled):confused: to wind up getting "one more rep" then the first attempt and my (73reps surprisingly locked me into 3/61 repectively. I TRULY FELT BLESSED! Determined to imediately begin working on my MANY WEAKNESSES and look forward to even moving further up the board with an ambitious goal of making it to the 2014 world games!!

4/8 WOD:
WU-50m skips, high knee run, butt kickers, walking hammie stretches,
EMOM 5 power snatches 5:00min
BS-3 x 5 =5lb from previous wk (dropped back to 20lb due to fatigue from the open =185#

KB couplet: 3rounds for time

5-swings (left arm)
5-swings (right arem)

35#KB TIME: 7:14

Thanks again everyone on this board for the support!! and congratulations to all that were able to compete in the 2013 open

Have a great week!!:pepper:

I immediately went home and and I

Pat Quigley 04-09-2013 10:31 AM

Re: Over 50 Crossfitters Sign In
Tim, sounds like you are having fun. Keep it up!

Deload week on the Wendler system. So just working out w. 6 AM class. Tribal workouts have become more dynamic and comprehensive over the last month. Enjoyed the new format.

Dynamic warm up:
Frankenstein walk
Spider Walk
Inch worm walk

Gymnastics work:
3X5X Pull up negatives, ring dip negatives, TTB

Strength warm up:

5X5 lying bench @ 50%, stretching untimed.
5X5 ring pull ups

Dynamic strength
5X5 lying bench @ 50% (w. chains) holding at bottom and fast thrust up.
5X5 ring pull ups for speed

WOD: 4 min. AMRAP
15 thrusters w. 115
15 pull ups.

1 round, 15 thrusters, 10 pull ups.


Tim Randall 04-09-2013 11:08 AM

Re: Over 50 Crossfitters Sign In
Thanks Pat, Say we are planning a vacation this fall to include Prescott, Phoenix AZ, hope I can drop in to your Box and put a face to a name? Enjoy the new format and keep up the amazing work ethic--all inspiring

Left shoulder feeling a little over cooked (still doesn't have the elasticity from previous injury and the 13.5 WOD and yesterdays KB WOD was possibly a bit much.---going in today and work on shoulder mobility and core: V-ups-10, Plank holds(3 x 5-2:00min with 30sec rest btw sets), and situps-50-40-30-20-10 (with 30sec rest between sets):pepper:

Cliff Miller 04-09-2013 06:23 PM

Re: Over 50 Crossfitters Sign In
2 x 100 forward and backward sled pull 70 lbs

5 rounds for time

20 sit up
20 lunge


3 x rep max leg extensions 20lb ankle weights on


JT Kalnay 04-09-2013 09:14 PM

Re: Over 50 Crossfitters Sign In
Dear CrossFit,
It's time to call off the Games...


If you feel the same way, please feel free to repost this.

Bill Hoogsteden 04-10-2013 07:23 PM

Re: Over 50 Crossfitters Sign In
Great efforts Guys!!

Ended the 2013 Open at 400th out of 634 world wide, 22nd out of 36 in the Central East Region in the 55 to 59 Masters Division and 72nd out of 122 in the AF Men. Not sure what it means, but the guys in this division were real firebreathers (As are you guys!) and I had fun doing the WODs!

[B]9 April: (At the base Globo!)
1.39mi run up the Accelerator Runway
100 SUs

[B]10 April: (Still at the base Globo!)
.444444mi run
100 SUs
DU practice
2 rounds:
10 Push Ups
5 Lunges
10 Box Jumps

A. TnG power clean; 2 reps EMOM for 10 min at 60-70% 1RM 115#

B. Push press x5/Push jerk x3/Split jerk x1, rest 2 min, x4 115#


12 min AMRAP @ 85%:
Run ~200 m
10 deadlift 185/135

Rx (185#)

4 rounds + ~100m

[I]Power Cleans were easy, maybe I could go higher. Push complex was tougher. Did the 1st set with strict Presses! The AMRAP was good, did the DLs in sub sets of 5. They were the tough part of the WOD![/I]

Alden Hingle 04-10-2013 07:37 PM

Re: Over 50 Crossfitters Sign In
4/10 Deload Week
High knees and butt kicks
Pull-downs 25, 55, 85 X10
Pull-ups 7, 10, 10 (used wrist strap on left arm to avoid damage to strained forearm)
Air squats X3X10
Deadlift 45 X10 (w/ wrist strap)
Deadlifts 120, 150, 180 X5 (w/ wrist strap)
AMRAP 10:00
65# front squats
35# DB swings (hold DB with right hand; minimal grip with left)
6 rounds + 10 front squats + 1 swing (I think I did 7 rounds but things got fuzzy after round 5 at six minutes and change) :shrug:

Cliff Miller 04-10-2013 08:26 PM

Re: Over 50 Crossfitters Sign In
j.t. it sounds like you need to find a new gym. i know we are a small gym and area up here in b.c. but from what i have seen if anything the games have made us an even tighter community with everyone helping each other out and no enlarged ego's and our coaches would not tollerate counting bad reps or padding anything. they 100% of the time hold us 100% accountable for our actions!!

you are right on the money however when you change something and include money into it. i know cause with the bike races i organize some people keep pushing me to raise the prize money (which we could easily do) so that we can attract a higher level of pro racer. i really could not care about them and would love to be able to put another 500 people that just want to have fun and not worry about winning on the course but it will not hold that many more.

great job buddy who got me into xfit is in your catagory. he finished 8th in western canada and somewhere around 200th overall. i think after it was done he was glad he did not have to move on.:rofl: he is not really a fire breather just an old grumpy mountain biker


2000 m. walk with 20lb ankle weights


3 rounds

3 minutes lying on floor legs straight feet and head 3 inches off floor...had to take several small breaks to make the full 3 minutes
20 ghd sit ups

tried to take the dogs for a walk after was a very short walk

Jim Cordes 04-11-2013 03:54 PM

Re: Over 50 Crossfitters Sign In
4/10 WOD

A. 12:00 to build to a 1RM Power Clean
Time was short and failed one attempt at 170. I think I could have hit it if there was more time.

B. 3:00 AMRAP
5 Power Cleans at 50% of “A”
10 Pushups
15 Situps
rest 2:00

12 rounds + 10 reps
PC’s @ 85#. Everything straight through except a couple pauses on push up sets. This was a great WOD to come back to after about 5 days off after the Open.

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


4/11 WOD

A1. 1-1/4 Backsquat, 3 reps, 4 sets, 1:30 rest
A2. Mixed Grip Strict Pullups, 2121, AMRAP at tempo, 4 sets (alt grip b/t sets), 1:30 rest

185/7; 185/7; 205/5; 215/5
Bouncing out and back into squat before lifting (the “1/4”) part threw me a little forward onto my toes. Depth a little janky at higher weights. Lost count of first set of pull ups, may have been more than 7 but I can’t say so I know 7 for sure.
3rds FT:
20 WEIGHTED box steps ups (10R/10L)
30 Russian KBS
40 Russian V-Twists (L/R = 2)
400m Run

Used 25# dumbbells for step ups, alternating feet; 1.5 pood kettlebells; started with 20# med ball on V-twists but then abandoned it and went unweighted. KB swings a little janky too, up to about chest level not eye level. Last set of steps ups broken in half (mostly because grip was failing), KB swings 15’s then 10’s on last set. This was a slow slog.

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


John Jaeckel 04-12-2013 06:38 AM

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

OHS with PVC
¼ mile run


25 Front Squats w/ Oly Bar

Jack Davis 04-12-2013 10:37 AM

Re: Over 50 Crossfitters Sign In
Games Results 2013

26th in Mid Atlantic Region 50-54 (2012 29th)

318th overall in 50-54 (2012 348th)

I did beat Bob Harper in some WODs. :D

Fell off at the end with vacation and real life getting in the way.

I like to compete, but JT makes some good points.

JT Kalnay 04-12-2013 10:54 AM

Re: Over 50 Crossfitters Sign In
Friday April 12, 2013

Woke up feeling a lot better so I went to the box at noon.

Group warmup.

20 minutes to find 1RM snatch.
Put up a very sexy PR number that I'm gonna hold onto until I can repeat it because I can't believe it myself and don't want to generate any disbelief out there.

20 minutes to find 1RM C&J.
Another very very very sexy PR number that is likewise going to be held close to the vest until I can repeat it.

Maybe I should only do Oly lifts on the day after having a fever!

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

John Jaeckel 04-15-2013 04:18 PM

Re: Over 50 Crossfitters Sign In

The Dam

3x120 stairs
Walking, Walk/Run, Run

3 Uphill Sprints/65 yards at steep incline

1x120 stairs (walking)


Wendler 5/3/1
Month 2, Week 3
Bench Press Day

20 pushups
PVC Rollovers


K-bell side presses at 35 lb. ea. arm

Bill Hoogsteden 04-15-2013 04:28 PM

Re: Over 50 Crossfitters Sign In
Great work Guys!

Just kind of bummed out about the Boston Tragedy. :mad: Hope all our friends and relatives are safe!

400m run
Dynamic Stretching:
Walking Lunges
Sumo Squat walks
Inch Worms (2 Push Ups)
Frankenstein Walks
Hip Openners
Hip Closers
PVC Dislocates

A. Squat Snatch 2,2,1,1. Rest 2 min

65#(2), 75#(2), 95#(1), 115#(f), 105#(1)

B. 20 Squat clean for time 185/105#

135# 3:04


5 min AMRAP
15 Wall balls
15 CTB chin ups [I]Did Pull Ups![/I]


Did 2 rounds + 12 WBs

[I]Need a lot of work on my Squats! Was the heaviest in the class on the cleans, but was one of the 1st finished! WBs were done in two subsets & in sets of two on the 3rd. A good WOD![/I]

Jim Cordes 04-16-2013 12:42 PM

Re: Over 50 Crossfitters Sign In
4/16 WOD

A. 10:00 Practice: Muscle Up
EMOTM, 12:00
Odd- 10 KBS
Even- 10 KB Sumo Deadlift High Pulls
Rest 2:00 to switch
EMOTM, 12:00
Odd- 10 Dumbell Thrusters
Even- 10 PVC Situps
Coach's Notes: Weights chosen should be challenging but allow for sets to be unbroken

Got a couple muscle ups in the 10:00 of practice. Still missing more than I’m getting them. I really need to commit 100%; i.e. huge kip and arms in tight to body.

Was a little frightened by the prospect of using the 2 pood kettlebell for the swings and SDHP’s, but the 1.5 was too easy, so for the second and all subsequent rounds I did one-arm KB snatches (RKC style) instead of two-handed swings. Great idea!

Picked 25# dumbells for thrusters but switched to 35# before we started. 35# turned out to be too heavy, so for the second and all subsequent rounds I used 30#. They were still heavy but I really tried to get fully down into the squat each one. My left arm was starting to fail on the press the last couple reps of the last set.

Nice WOD, more fun than it looked on the board this morning.


Bill Hoogsteden 04-16-2013 04:33 PM

Re: Over 50 Crossfitters Sign In
[B]WU: (At base Globo!:eek:)[/B]
.555555556 mi run
100 SUs
10 DU attempts
3 Rounds:
10 Push Ups
10 Janda Crunches
10 OHS (Wooden bar)

10 Box Jumps

TnG power snatch; 3 reps EMOM for 12 min (50-60% 1rm)


For time:
20 KBS (2/1.5 pood) [I]Used a 75# DB![/I]
10 Calories rowing
20 Hand release burpees (Yay! Burpees!!)
20 power clean (135/95) [I]Used 135#.[/I]


[I]Tried focusing on snatch lessons from yesterday. My shoulder was SORE! There was an AMRAP Ring Dip Part of the WOD that I just couldn't do!! The time portion went well. During the power cleans, I was able to "Scare the straights" :D![/I]

Cliff Miller 04-17-2013 06:34 AM

Re: Over 50 Crossfitters Sign In
monday nite

in teams of 2

200 m. sled pull forward then backward (60 lbs on sled for me)

one person working one person resting for below

60 ghd sit ups (w/25 lb dbell for me)
120 hip extensions (w/25 lb dbell for me)

200 m. sled pull forward then backward (60 lbs on sled for me)


last nite

3 rounds

20 straight leg sit ups
20 ghd sit ups

lots of lite band and lite weight reps for shoulder


on the minute adding one

front lunge/back lunge/squat each side

made 6 minutes and my legs were like rubber

JT Kalnay 04-17-2013 11:08 AM

Re: Over 50 Crossfitters Sign In
Wednesday April 17, 2013

100# PR on front squat (245#).

Epic, finger-dislocating bail on 265#.


Bill Hoogsteden 04-17-2013 07:07 PM

Re: Over 50 Crossfitters Sign In
Awesome job JT!! Loved your description about your issue with the front Squat and how you fixed them!!

Cliff - great WOD!!

Dynamic stretching
3 rounds:
Jumping over 3 18" box, Walking lunges, Bear walks
Sumo squats
Inch worms (2 HR Push Ups)

15 minute AMRAP:

10 KBS (2/1.5 pood)
10 Box jumps, (24/20)
10 Ring dips

6 rounds + 6 KBS

Cash out:
1 min ME Burpees (Yay! Burpees!!)


[I]WODs that seem easy, end up being brutal!! I've got sore shoulders!! :D[/I]

John Jaeckel 04-18-2013 06:31 AM

Re: Over 50 Crossfitters Sign In

Wendler 5/3/1
Month 2, Week 3
Squat Day



Tabata Flutter Kicks

New 1RMs for calibrating next month's weights: BP-225, DL-325, BS-260. These are probably all on the conservative side, but at my age and with the rest I am able to get, I want to take it slow as far as ramping up. Goal is 1000 CFT by end of year.

Cliff Miller 04-18-2013 07:37 AM

Re: Over 50 Crossfitters Sign In
last nite

saw physio....lots of shoulder exercises to start with

1 1/2 lb plate and 3 lb dbell and red rubber bands....guess you gotta start somewhere again.....


1 minute on
1 minute off
2 minute on
2 minute off
3 minute on
3 minute off
4 minute on

wearing weight belt loop a purple band over one foot through weight belt and loop around other foot. stand up and walk in place for above minutes.

had to lay on floor afterwards for a bit for hips to settle down. then went out for dinner with wife right afterwards and had to waddle out of sushi place. (not from eating to much but because my calfs had tightened up) still feel very sore in calf's. texted coach when i got home and all he said was he was making them more awsome. :D


3 x 20

decline situps

glad today is a day off

keep up the great work everybody

john...great goal..good luck with that i was on track for the 1000 lbs prior to being injured as can do it just take it slow

JT Kalnay 04-18-2013 01:28 PM

Re: Over 50 Crossfitters Sign In
Thursday April 18, 2013

88F and sunny.

Went outside and rode my bike.


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