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Bill Hoogsteden 06-20-2013 06:42 AM

Re: Over 50 Crossfitters Sign In
Nice work guys!!

[B]19 June 13:
.55555556 mi run
.2222222 mi walk
Each side:
10 front leg swings
10 side leg swings
10 ankle rolls (each direction, each foot)
10 knee rolls (each direction)
banded squat walks
10 push ups
10 Air Squats
10 Prisoner Squats
10 Overhead Squats
10 sit ups
10 hip openers (each direction, each hip)
10 25# Dumbbell presses
10 2 Pood KBS
3 Burpees (Yay! Burpees!)
100 SUs
DU attempts (~10)

For time: Row 1K
50 Thrusters (45/35) (2 25# DB Thrusters)
30 Pullups

100 DU buy in for Jackie (scaled to 3 for 1 single unders)


[I]This was tough, especially in the base Globo. Got the single unders done in ~3+ min. Rowing was slow and there was about 30 sec to get to the dumbbell area. The DB thrusters were tough, did them in subsets of 5. Could feel not doing pull ups regularly hurt my time. However, considering the extra time for the SUs & getting to the DBs, my final time wasn't that hateful![/I]

Cliff Miller 06-20-2013 08:21 AM

Re: Over 50 Crossfitters Sign In
got the rest of my tough mudder training in last nite. up to over 10 k. now over the past couple of months

4 x 800 m run


will have a rest nite tonite, streching nite and lite work friday and then the big day saturday. 10 of us on the team......should be interesting...

keep up the great work and catch you monday

Jim Cordes 06-20-2013 01:55 PM

Re: Over 50 Crossfitters Sign In
6/20 WOD

A1. Backsquat, 20X1, 3-5 reps, 4 sets, 90sec rest
A2. Single Arm Dumbell Row, 40X1, 5 reps/arm, 5 sets, 90sec rest
(started with rows since there was supposed to be one more of those)
35/185, 40/205, 50/215, 65/225(4 only), out of time for last row.
Not quite deep enough on last set of 225 squats. Otherwise I thought they went well. Rows were easy for me, should have started heavier and done more sets at 65.

5 rounds F.T.
15 Push Press
15 Toes-to-Bar
60sec rest
13:00 @ 95#
The push presses got really heavy after doing a bunch of them, had trouble getting head through at top. First two sets straight through, then 8's, 7's, and 5's. On toes to bar I also had difficulty smacking toes to bar on all reps. By the end I was doing sets of 2's and was not able to hit bar. I was last done and "let's everybody cheer for Claw!" (I hate being that guy.)

Woke for 6 a.m. but was too tired so decided to take a rest day. Slept two more hours then decided back squatting was too fun to pass up, so I came in at 11:30. Worked with Franks and Amber and others. Always fun to work with Amber!

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


Jim Cordes 06-20-2013 02:31 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Cliff Miller;1173272]and then the big day saturday. 10 of us on the team......should be interesting...[/QUOTE]

Good luck and have fun! If you can run 800M repeats, you're ready for any running event.


Michael Pollak 06-20-2013 04:47 PM

Re: Over 50 Crossfitters Sign In
Hey.... Newbie here and just saw this thread

Actually my first post .....

Stats: I'll be 51 in August, 6'2" 225

Just started crossfit three weeks ago and I love love love it!!!

I recently quit the martial arts/mma school and gym I was at for years because I was getting way bored of the workouts!

I'm at a great affiliate in south Florida and I can't get enough!!! I've never been so into anything ever... I used to dread my workouts, now I can't wait for the next, the harder it is the more I want.

I'm able to Rx most if not not all WODS in good times and rounds/reps. In just three short weeks my strength has re-exploded to levels I haven't seen since my late 30s

I am struggling with the technical Olympic lifts, but I'm keeping the weight ultra low and just working on form, form form..... I know there is a learning curve and I will improve... Luckily we are hosting a oly lifts course 1st week in August and that should be very helpful. Our coach is working with me and he believes its my relative lack of flexibility that's holding me back I'll be stretching

Great to find this thread!!!!!

Bill Hoogsteden 06-20-2013 06:34 PM

Re: Over 50 Crossfitters Sign In
Michael - :welcome:!! Great to have you on board!! I feel your pain on those Oly Lifts! I had done weight training for years until I discovered CrossFit in 2009. Oly lifts were a WHOLE NEW thing!! The good thing is form is the key.

Cliff - Good Luck on the Tough Mudder!! We've got a whole crew@ CFWP who are addicted :D to them!!

Claw - Nothing like back Squats! Nice job!!

[B]At the Box (Sort of a "Flash WOD"):
60 SUs
10 Leg swings (each leg,each Direction)
10 Air Squats
10 Pull Ups (Felt better than yesterday!)

Clean and Jerk
3×1 at 90% 155#
2×2 at 80% 135#

15 WB (20/14)
12 BJ (24/20)
6 Burpees (Yay! Burpees!!)

Scaled to 3 rounds due time running out.

[I]the C&Js went pretty well, I could do the lifts albeit sloppier than I'd like. Need to work more on squat cleans.

Was pressed for time and the WBs & BJs were brutal. I did step downs which were slowing me down. 1st round was done around 3 mins, 2nd round was done in around 7 min. Had to bug out early to pick up my youngest...:mad: Good excuse to cut short a WOD that looked easy!! :rofl:[/I]

John Jaeckel 06-21-2013 09:43 AM

Re: Over 50 Crossfitters Sign In
@the Dam

(walk, jog, 20 ME/10 walk intervals)
3x45 yards
1x120 (walk)

Wendler 5/3/1
Month 4/Week 4 (deload)
Squat Day

Slow, deep OHS w/Oly Bar
20 pushups


20 box jumps (30")
Janda crunches

Michael Pollak 06-21-2013 02:36 PM

Re: Over 50 Crossfitters Sign In
Thanks William! :thanx:

Slight hamstring strain so I decided to just do a light airdyne ride and stretch.... Hopefully will be able to hit it tomorrow ....

Bill Hoogsteden 06-21-2013 07:30 PM

Re: Over 50 Crossfitters Sign In
Michael - watch those hamstrings! Check out [URL=""]the Mobility WOD[/URL] for stretching/mobility stuff! I injured my hamstring about a month before I started CrossFit! Scaling the WODs were CRUCIAL!!

JJ - Nice work at the Dam!! And Awesome Box Jumps!!

[B]At the Box:
WU: [/B]
400m run
Each side:
10 front leg swings
10 side leg swings
10 ankle rolls (each direction, each foot)
10 knee rolls (each direction)
10 push ups
10 Air Squats
10 Prisoner Squats
10 Overhead Squats
10 sit ups
10 hip openers (each direction, each hip)
10 45# presses
10 Pull ups
3 Burpees (Yay! Burpees!)
100 SUs

Clean Complex:
Complete the following complex EMOM for AMRAP

2 Squat Cleans
3 Push Jerks
4 Power Cleans

4 rounds

[I]Deceptively brutal!! 1st three rounds, got the complex done in @40-45 sec, the last one I barely made 1 min. I think I went too heavy and I needed to NOT drop the bar on the cleans!! Still, I want to try this one again![/I]

Michael Pollak 06-22-2013 04:07 AM

Re: Over 50 Crossfitters Sign In

My own stupidity! Wend WOD included 10 100 meter sprints.... We do a great warm up including lots of mobility/ dynamic stretching...... But I knew I should have also jogged a lap in the parking lot prior to starting the sprints.

Do I listen to me? No! So I went out easy on the 1st sprint and after 30-40 yards decided to kick it in to overdrive... My first really hard drive did it:mad: so I spent the rest of the WOD jogging, and the rest of the day icing...

Feels much better today.... Hopefully I learned my lesson :D

Michael Pollak 06-22-2013 11:40 AM

Re: Over 50 Crossfitters Sign In
Today's WOD:

“Linda” Remixed!

For Time:


Dead Lift @ Body Weight. 225

Bench Press @ Body Weight. 225

Cleans @ 3/4 Body Weight 155

20 min 34 sec

John Jaeckel 06-22-2013 01:48 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michael Pollak;1173627]Thanks William! :thanx:

Slight hamstring strain so I decided to just do a light airdyne ride and stretch.... Hopefully will be able to hit it tomorrow ....[/QUOTE]


First, welcome.

Second . . . Old guys gotta watch the hammies when sprinting. Gotta warm up then stretch a bit first!

Ice it then ease back in.[/B]

Wendler 5/3/1
Month 5/Week 1
Shoulder Press Day (this is the first month I've worked these in, starting with a 135 1RM)

PVC Rollovers


Overhead walks/(2) 35 lb k-bells,
70 yards x2
Janda Crunches

@the Dam
1x120 Walk
1x120 80% ME Run
Uphill Sprints
1x65 yards
1x45 yards
1x120 Walk

Michael Pollak 06-22-2013 05:29 PM

Re: Over 50 Crossfitters Sign In
:thanx: John J!!!

I've been icing and using compression.... Over the hump.....Had no prob with my dead lifts or cleans today so I consider myself lucky

Trust me, next time I sprint, I will warm up really well!

Cliff Miller 06-23-2013 07:39 AM

Re: Over 50 Crossfitters Sign In
welcome michael

finished tough mudder yesterday. have the usual expected aches and pains today. 19 k.m. and 19 obstacles.

the last thing my coaches said to me friday was "imagine us standing behind you at each obstacle and ask your self what would we recomend?"

it worked as i avoided any of ones that involved overhead movements. i did manage to go down hard on the bush crash portion however when part way down the hill i reached out to a tree for some balance assistance and the darn thing was fully rotted and it gave way. i did get a rousing cheer from the crowd however so it was worth it.

good team, lots of fun. will i do it next year??

time will tell.....

JT Kalnay 06-23-2013 07:54 AM

Re: Over 50 Crossfitters Sign In
@Cliff, nice job and nice discretion at the TM!

Sunday June 23, 2013

Nice 4 miler around the farm. 82F at the start, 90F at the end. The breeze helped keep the deer flies to a minimum (only caught 11).

Then 21-15-9
GTO 65#

It was pretty hot in the barf barn.
So I went back and looked at a couple of the posts from January and February, when it was cold and dark. Yes it was hot today, but that's b/c the sun was SHINING!!!

Alden Hingle 06-23-2013 04:59 PM

Re: Over 50 Crossfitters Sign In

Great work, everyone.

Michael - Welcome to the group!

Got back yesterday from a 6 day motorcycle trip through southwestern CO with two other couples. Not much exercise during the week but loads of fun.

Bicycle ride - 24 miles; 1300' climbing; 2 flats. Can't remember the last time I had a flat.

John Jaeckel 06-24-2013 06:15 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michael Pollak;1173775]:thanx: John J!!!

I've been icing and using compression.... Over the hump.....Had no prob with my dead lifts or cleans today so I consider myself lucky

Trust me, next time I sprint, I will warm up really well![/QUOTE]

As fate would have it, tweaked a hammie this AM, on my money set of deads.

OFF (well needed rest, Saturday's activities—new lift added to Wendler, sprints and stairs in the 91 degree heat— definitely rocked me)

Wendler 5/3/1
Month 5/week 1
Dead Lift Day

K-bell swings (53 lb)
Suitcase deads


Bent Rows
Back Extensions
Incline Situps

Jim Cordes 06-24-2013 11:17 AM

Re: Over 50 Crossfitters Sign In
6/24 WOD
A. DB Split Squat, 31X2, 5 reps/leg, 4 sets, 2:00 rest

4 rounds for time:
20 Burpee Box Jumps (24/18") - Step Down
800m Run/800m Row/50cal Airdyne/150 Double Unders
rest 3:00
35+ mins.

Wow, what a cluster-eff this was. Started burpee box jumps slow, then did a header on Round 1, burpee 19 and got a nice little gash on my left shin. Each subsequent burpee box jump was slow and deliberate. Forgot my rope and went through six different ones until I found one where I could string double unders together. I think it took over 5 minutes to get my 150 double unders. Didn't finish until 10 minutes into 7 a.m. class. Even my photo of the whiteboard is a mess.

Happy birthday to Kaela!

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


Michael Pollak 06-24-2013 11:31 AM

Re: Over 50 Crossfitters Sign In
Thanks for all the warm welcomes everyone!

Everything I do these days needs to be slow and deliberate :)

Sprinted today .... Well more like a fast jog, hammie is almost there..

Today's WOD:


Dynamic Bench- 8 x 3 @ 60% (Every 45 Secs)

Hang Clean & Jerk Reps (Position #2)- 7 x 3 – Last 4 Sets @ 70%

5 RFT:

100 Meter Sprint

Muscle Ups x 5

100 Meter Sprint

Hang Power Cleans x 5 @ 135/95

Alden Hingle 06-24-2013 01:00 PM

Re: Over 50 Crossfitters Sign In

Row 1000m
Shoulder press 60, 75 X5/ 90 X3
105, 120 X3/ 135 X4
Shoulder press 75 X3X10
Pull-ups 10, 7, 10

Was going to add KB swings at the end of the workout but my back did not cooperate. Yesterday's brush cutting and other "functional fitness" yard work after the bicycle ride tightened my back and it never really loosened up. I did about 10-15 swings before I decided to save myself from being dumb. ;)

Bill Hoogsteden 06-24-2013 05:47 PM

Re: Over 50 Crossfitters Sign In
Awesome WODs guys!!

Micheal, Glad to see your Hammies are better! Way to go on Linda!

Cliff, Nice job on that Tough Mudder!!

3 rounds of Cindy


Reverse Tabata
8x 10s on, 20s off

1 min rest


2 RFT:
30 Wall Balls (20/14)
20 TTB
10 Box Jumps (36/30)

1 min rest between rounds


Scaled to 24" on the Box Jumps



4 Push Jerks @ 115#

[I]Hadn't done HSPUs in a while & it showed. I could feel my shoulder. The WBs were easier than last week. Kept them done in subsets of about 5. Did the same on the TTBs. Did step downs for the Box Jumps. On number 5 of the 2nd round, I missed and almost skinned my chin like Claw! Fortunately, I just stubbed my toe & knocked over the box. (Not cool for someone on Coumadin, (warfarin)!) :yikes: Nothing hurt except for my pride!:shrug:[/I]

Cliff Miller 06-24-2013 08:28 PM

Re: Over 50 Crossfitters Sign In
tough day walking today. calves were pretty tight but decided to go to the box anyways.

saw the workout and asked jesse if there were any options that did not include working the calves. he said, "nope this is your payback for doing tough mudder.":rofl: funny guy eh?

box jumps....started at 14" for warm up and moved up to 16" for wod..could not go any higher
oblique ghd situps each side
50 yard sprint (more like woddle tonite)


100 saftey squat bar side streches

6 x 20 one arm dbell row 20lb dbell....shoulder felt fine

hope i will be able to walk tomorrow....

Alden Hingle 06-25-2013 01:01 PM

Re: Over 50 Crossfitters Sign In

1 mi dog walk
Row 1000m
Hip and back mobility
Deadlift 45 X10/ 135, 165 X5/ 205 X3
Deadlift 235, 265 X3/ 300 X5
Toes 2 Bar X3X10
Deadlift 165 X2X10
Bike trainer 15:00 hard

Jim Cordes 06-25-2013 03:05 PM

Re: Over 50 Crossfitters Sign In
6/25 WOD
A. 10:00 Skill Session: Bar Muscle Up
Didn't make much progress on these.

5 Rounds F.T.
:30 Handstand Hold
30 Russian KBS (2pd/1.5pd)
20 H.R. Pushups
10 CTB Pullups

Was chasing Lloyd the whole way ever since he did the first set of 30 kb swings straight through and I had to break them at 20-10. Later sets started with 10's and then continued with 10's and 5's. Handstand holds went up easily and stayed up the whole time on all rounds. Push ups slow and steady, but CTB pullups were a little jankey. Most reps were not chest to bar; by the end, it was not possible to hit bar with chest so I just kipped each one as high as I could.

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


Michael Pollak 06-25-2013 04:38 PM

Re: Over 50 Crossfitters Sign In

Heavy Deads Off 1 Inch Defecit- 5 x 2 @ 80%

KB Bent Rows- 4 x 10-15 AHAP


5 RFT:

Barbell Front Rack Split Squats- x 10

Double Unders x 30

Tough one today.... Very hot and humid

On the split squats we had to do a ten second hold at the bottom on the first rep of each leg,each set..... Needless to say I had to take a knee more than once :D

Bill Hoogsteden 06-25-2013 07:15 PM

Re: Over 50 Crossfitters Sign In
Cliff, that's awesome!! :D

Claw, Gotcha on the bar Muscle Ups!! Looks like a heck of a shoulder WOD!

Alden, Great Deadlift WOD!

Michael, I love to try DLs with a deficit. They are brutal! Nice work!!

100 SUs
Mobility stuff
10 Push Ups
10 Pull Ups
10 45# Push Presses

Row 500m
Run 200m
60 KBS (1.5/1)
Run 400m
40 KBS
Run 400m
20 KBS
Run 200m
Row 500m

22:23 (includes @ 30 sec stop for Reveille!)

[B]2nd Round (at base Globo!)
.222222mi walk
DU practice
10 Air Squat
10 24" Box Jumps

3 Rep Back Squats

5 DLs @ 225#
25 Sit Ups


[I]Wow! The 1st WOD was a slog. Took my time with the Rowing & the Runs. Kept the KBS into subsets of 10, which helped. I think!
The Back Squats went well, though I could feel my right knee talking.
Today's Main site WOD looked like fun. Went to 225 because my bar speed felt slow. Did the 1st 3 rounds in subsets of 2 and 3, the last straight through, which felt good. It was a fun WOD![/I]

Cliff Miller 06-26-2013 06:54 AM

Re: Over 50 Crossfitters Sign In
brutal work as usual guys

last nite

first time squating with weight in 8 months

1 rm zurker squat 295lbs

100 green banded good mornings unbroken

modified annie


lateral jump over barbell... 5 lb plates cause walking was still a bit of an issue from sore tough mudder calves
sit ups


calves felt better this morning and super happy to be squatting again :pepper:

John Jaeckel 06-26-2013 06:59 AM

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

PVC Rollovers

7x200 ([B]F-8[/B])

Tabata Closed Grip Bench Press with Oly bar
Janda Crunches

Jim Cordes 06-26-2013 12:51 PM

Re: Over 50 Crossfitters Sign In
6/26 WOD
12:00 AMRAP for total reps:
3 Squat Clean Thrusters 155/115
3 T2B
6 Squat Clean Thrusters 135/95
6 T2B
9 Squat Clean Thrusters 115/75
9 T2B
12 Squat Clean Thrusters 115/75
12 T2B

46 reps. (Through the round of 9 plus 10 thrusters.)
Never before did 155# thrusters and after today I still haven't done any. Modified to 155# squat clean and jerks. Failed my 3rd jerk at 155 despite two efforts and just moved on. Did thrusters at 135 and 115, however.

This WOD was clearly all about the squat clean thrusters for me, the toes-to-bar were but the briefest interlude. All squat clean thrusters done one at a time, dropping the bar from the shoulders each rep. Shane W and Cody rocked this one, good job guys!


Michael Pollak 06-26-2013 02:22 PM

Re: Over 50 Crossfitters Sign In
Looks like you all are killing it as usual!!!

Brutally hot and humid today.... Looked like I just came out of a swimming pool when done....

“CFR Agility Circuit”

1.- Battle Hose Snap Downs

2.- Agility Ladder Drills- Any

3.- Stair Sprints

4.- Ring Suspended Mountain Climbers

5.- Med Ball Russian Twists

6.- Burpee Broad Jumps

30 seconds work, 10 seconds to move into new position and rest.... 10 rounds

Brutal!!!! 40 min of hell. :D :D :D

Bill Hoogsteden 06-26-2013 06:52 PM

Re: Over 50 Crossfitters Sign In
Awesome stuff guys!!

[B]At Box
10 walking Hip openners
10 Walking hip closers
10 Walking Lunges

3 RFT:
21 Thrusters 95#/65#
Run 200m
21 Burpees (Yay! Burpees!!)

Scaled to 75# on everyones recommendations.


[B]Round 2:
at Base Globo:

.2222222 mi walk
100 SUs
DU Practice
10 Push Ups
10 Air Squats
3 24" Box Jumps

2X 5 BP @ 135#

Find 1 RM Front squat:
135, 185, 205

[I]Thrusters and Burpees (Yay! Burpees!!) Who could ask for more?! :p Took them in subsets of 5 for the most part. Couldn't run wort a darn. By the end of the 3 rounds I was on the floor!
By the time I got to the 2nd WOD, I was feeling yesterday & this morning!! Got Serious DOMS, but it feels good![/I]

John Jaeckel 06-27-2013 05:55 AM

Re: Over 50 Crossfitters Sign In
@the Dam

1x120 walk
1x120 20/10 stair intervals
1x120 run

2x65 yards
1x45 yards

1X120 walk

Pat Quigley 06-27-2013 09:19 AM

Re: Over 50 Crossfitters Sign In
making a comeback after some injuries. Still seeing chiro intermittently.

Tuesday WOD: 24 minute EMOM: Odd 10 KB swings @ 53#, Even 15 Wallball @ 20 lbs. Scales: 35# kb for 5R and 15# WB for 10.

Thursday WOD: 12 AMRAP: 3R of 155# Clean and Jerk, 10R Handstand Push Ups. Scale: used 3 12"boxes and went off my toes. 6R+1R.

Alden Hingle 06-27-2013 01:17 PM

Re: Over 50 Crossfitters Sign In
Pat - Welcome back. I hate the injuries and find they are occurring more frequently than they used to.

Row 1000m
High knees
Back mobility
Bench 45 X10/ 90, 110 X5/ 135 X3
Bench 155, 180 X3/ 200 X5
DB rows 52 X3X10
Bench 115 X3X10
35# KB swings 65 reps in 3:00
Was going to do 100 swings but right at 65 reps felt something very unpleasant in my lower back. Quit the swings immediately. Back is now very stiff and mildly painful.
Cash out: Celebrex :(

JT Kalnay 06-27-2013 02:08 PM

Re: Over 50 Crossfitters Sign In
Thursday June 27, 2013

goblet squat and kettle bell swing warmup

45# thrusters

24:42 continuous swimming
front crawl up the pool, breast stroke back

the 21-15-9 was significanty harder than the swimming.
which means either (a) I was dogging it in the pool or (b) thrusters and burpees are really *#$^!ing hard...

Michael Pollak 06-27-2013 02:45 PM

Re: Over 50 Crossfitters Sign In
Hey JT

Yep, thrusters and burpees €%^ing stink on ice. But I love them:D:D:D:D


Heavy Snatch- 5 x 2 @ 80% or AHAP for 2 Reps (+ 1 OH Squat for RX CH)


For Time:

50-Wall Balls @ 20/14

50-Pull Ups

50- Push Ups (RX CH- Rings- Feet Elevated)

50- Glute Bridge

50- T-2-B

Post WOD- 100 Face Pulls

John Jaeckel 06-28-2013 09:29 AM

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

OHS w/Oly bar


Front Squats w/ Oly bar, hi velocity
Janda Crunches
Box Jumps

Jim Cordes 06-28-2013 10:58 AM

Re: Over 50 Crossfitters Sign In
6/28 WOD
A. Power Clean Clusters, 1:1:1, 5 sets, rest as needed with 15:00 time cap
135-145-145-155-165(f 1 only)-165(f 1 only)
Worked on form, Malzone pointed out that I land with my feet too far apart ("Ninja feet"). He suggested setting up a little wider than normal and then not moving feet out any farther. Otherwise, I felt OK with these. Could get 165# up once but not for a second rep, even though I tried twice.

5 rounds of:
20 Goblet Squats (AFAP)
10/20/30/40m Shuttle Sprints
rest 3:00
20:31 with 1.5 pood kettlebell

It was the suicide sprint portion of this WOD that was most taxing, even though it also involved 20 fast 53# goblet squats. Was head-to-head with Amy most of the time. She had an astute observation: "Eff-ing suicide sprints!" True that.

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


JT Kalnay 06-28-2013 06:23 PM

Re: Over 50 Crossfitters Sign In
Friday June 28, 2013

goblet squat and kbs warmup

10x95# (been a while since I snatched...)

ring dips, black band, 3x10

pullups, 3x10

It was hot, humid, and sultry in the barf barn.

10am tomorrow morning at the Shed o' Pain for box ups, T2B, and maybe something heavy if my back feels good and I feel saucy.

Also, did some analysis of the last three Opens to help design some training plans for people thinking about the 2014 Open.

Cliff Miller 06-29-2013 09:08 AM

Re: Over 50 Crossfitters Sign In

saw surgeon for the last time. all is good with my shoulder. when i asked her about the 100,000 m. row she said that given the amount of arthritis in them that this was quite possibly the dumbest idea i could consider.:(

so that being nixed and after talking to another xfit buddy we came up with for canadian thanksgiving weekend the 1,000,000 lbs of squating challenge. still have not figured out all the details but something to look forward to :D

5 rounds for time

7 24kg kb goblet squats
14 ring rows (shoulders were a little tweaky by the end)


hollow rock 5 x RM 12,15,15,12,11

100 toes to wall

thursday off


bench press.....messed around with several of the different bars in the gym

155 1 RM regular bar....shoulder felt fine and could have kept going but played it smart

5 x 20 toe touches


3 rounds

400 m run
21 16 kg kb swings
42 squats


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