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Pat Quigley 01-21-2015 05:43 PM

Re: Over 50 Crossfitters Sign In
Hi Helen, I like JT's recommendation. I try to vary lifting days with swim days.
JT, nice C&J.

Bench day: 5X185,210,235.
5X10 Bent Rows w. 185
5X10 Dips

Just like BS day. My energy was low for heaviest lift. I feel ok. Sleep has been interrupted regularly. Have a new book that I am using when I do not return to sleep. Actually enjoying it. A biography of Jennie Churchill---Winston's mother. Finished the Churchill Factor last week and I guess I did not get enough of Churchill's.:D

Bill Hoogsteden 01-21-2015 06:32 PM

Re: Over 50 Crossfitters Sign In
Great Work guys!! Congrats on the DL PR Cliff!

500m row
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Burpees (Yay! Burpees!!)
10 45# Push Press

25 min AMRAP:
135# Thrusters, 5 Reps
10 C2B
400m run

Did "As High as I can get 'em" Pull Ups

3 rounds + 5 thrusters +10 "As High as I can get 'em" Pull Ups + ~125m run

[I]I was worried about the thrusters, but they weren't as bad as I thought. However, they took a lot out of me. I ended up doing the PUs one at a time. (Some were decent C2Bs!) Again, I could feel them before the runs. I got a NASTY shin splint and pain in my left arm. I worked hard to try and get that 4th round in. Oh, well...:shrug:[/I]

JT Kalnay 01-21-2015 06:41 PM

Re: Over 50 Crossfitters Sign In
Wednesday January 21, 2015

Snatch Practice at Rubber City Weightlifting
Drills and mobility to warmup

10 for 10 at 71kg (PR is 81kg, this is a ten for ten PR)

Jerk supports to 120kg.
I want to C&J 120kg!

A really really really good day lifting.

Cliff Miller 01-22-2015 07:24 AM

Re: Over 50 Crossfitters Sign In
great work guys...welcome back alden.....nice day of skiing...:)

last nite

Single Leg Hip Bridge: 20-20-20/s
*band if easy (ya right coach)

Lateral Squat:3x10/s blue bands.....these were deciedly harder than with the red band
*band X'd around knees
*heavier band than usual

3 rounds for time of:
30 Toes to wall
20 SS Walking Lunge (135)
10 Deadlifts (225)

was not feeling to bad after the first round.....was thrashed after the 3rd 12:39

Row, Airdyne, or Sled: easy 15min. 3125 M. rowing

JT Kalnay 01-22-2015 03:33 PM

Re: Over 50 Crossfitters Sign In
Thursday January 22, 2015

Just 9 days left in this God-forsaken month...

Complete and total rest day. Walked from my desk to the fridge and couch a few times. Maybe a total of 20 yards.

JT Kalnay 01-23-2015 12:04 PM

Re: Over 50 Crossfitters Sign In
Friday January 23, 2015

C&J Volume Day

Mobility and Bar Drills to warm up
3x45#, 3 for 3
3x95#, 3 for 3
3x135, 3 for 3
3x165, 3 for 3
10x200#, 10 for 10 (Yay!)
1x22#, 1 for 1

So that's 23 for 23 on a big volume day. 200# gets heavy by the 8th and 9th lift...

Pat Quigley 01-23-2015 04:32 PM

Re: Over 50 Crossfitters Sign In
Bill , nice going, one more long gasser.

DL, 5X270,315,365.

Had other things planned but took a different route.

DL 1X405, 1X455. Could have gone higher but I am aware that regular workout would not set me up to go over 500. I also realize that when I started the Wendler cycles this time, I start the DL values too low.

Alden Hingle 01-23-2015 07:36 PM

Re: Over 50 Crossfitters Sign In
@Cliff. Thanks. I'll be doing lots of skiing for the next two months. Tuesday was my last day at work. I am now officially a ski bum, outdoor enthusiast and amateur photographer.

1/22 Skiing at Arapahoe Basin.
8k' vertical in 7 runs with lots of high altitude hiking and push poling. And I think these are the slowest lifts I've ever seen. LOL
KB press 35 x10x4
Pushups x10x4
KB rows 45 x10x4

1/23 Skiing at Breckenridge
16k' vertical in 11 runs. Amazing day with blue skies, lots of sun and great snow conditions.

JT Kalnay 01-24-2015 12:58 PM

Re: Over 50 Crossfitters Sign In
@Helen, took my own advice and went swimming today.

Saturday January 24, 2015

Swam 1100 yards in 27:20. Compare to
Swam 1050 yards in 27:09 on December 5, 2014.

I was able to pull hard for the last 100 yards and was able to push my aerobic threshold a little. Of course now I can't lift my arms over my head...

JT Kalnay 01-25-2015 10:42 AM

Re: Over 50 Crossfitters Sign In
Sunday January 25, 2015

A painful front squat
2 Front Squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
2 155# Front Squats

snatch grip to 205#
clean grip to 305#
regular deadlifts to 425#

Alden Hingle 01-25-2015 08:17 PM

Re: Over 50 Crossfitters Sign In
KB press 35x10x4
Pushups x10x4
KB rows x10x4
Miles of dog walks

Miles of dog walks
Deadlifts 70, 85, 100 x5/ 120, 135 x6/ 145 x16
Goblet squats 16, 20, 24 kg x10
12:00 on treadmill 3% grade/ 3.5 mph pace

Did something to my shoulder; swings are uncomfortable as well as some shoulder movements. Avoiding all things that hurt in hope that it will resolve on its own.

Cliff Miller 01-26-2015 03:50 PM

Re: Over 50 Crossfitters Sign In
JT good on you for the swimming....i tried to go back to it a bit ago thinking it would be a good thing to compliment my training...i did not think that my range of motion would be that bad however there is no way i can do the front crawl....i really used to enjoy that to.....:mad:

alden....good on you for being a ski bum.....winter sucks here this year....we had over 100 mm of rain friday/ is plus 12 c. here today and the whistler blackcomb has only about 125 cm base and that is up high.....

friday nite

bench press 5-3-RM (6) 160-180-200

side lyind dbell raise 12lbs 3x15

d bell bench press 6-6-6- 25-30-35

dbell bench press rm (30) 25lb dbell

dbell rollback 8-8-8 10-12-15


bx jump 1 rm 39 inches

back squat 5-3-rm 215-255-285

speed pulls 8-1 otm red band 135lbs

ultra wide good am 8-8-8 95-115-135

hip bridge 10-10-10 135-185-205

life chores saturday skating with a bunch of good friends saturday nite....more life chores sunday morning.... took the wifes new to us Jeep out 4x4ing sunday afternoon and then a good 2 hour nap.....

JT Kalnay 01-26-2015 04:00 PM

Re: Over 50 Crossfitters Sign In
Monday January 26, 2015

(I guess Friday's C&J, Saturday's swim, and yesterdays FS/DL was a lot of work. I was nearly catatonic today).

Managed to finalize arrangements for lifting at the Arnold.

Pat Quigley 01-26-2015 04:01 PM

Re: Over 50 Crossfitters Sign In
Cliff, interesting mix. sorry to hear about the swimming. I do enjoy swimming once to twice a week to offset lifting.

Back squat day: 3 times 250, 290, 325.
5×10 good mornings with 2 pood kb.
5×10 back squat at 135 with chains.

This was a more productive Monday work out then last week's. The fatigue and stress I felt from that work out was enough to get me to schedule an echocardiogram and a stress test soon.this unfortunately means that I will not be competing in a power lifting meet at the end of this week. Oh well, more to come.

Helen M Brennan 01-26-2015 07:49 PM

Re: Over 50 Crossfitters Sign In
thanks for the advice everyone.. and yep I think it was you JT Kalnay i was remembering. :)
will take on board suggestions and start some swimming ( keeping in mind your post JTK.. and start slowly )
Have been working out no impact , light weights etc hepas off scaling and subbing

Sunday 18/
20 min airbike
Monday: 19 jan
30 min walk
a. 10-8-8-4-2 reps
Lunges each side
OH squats with broomstick
2 x 20 cal airdyne
2 x mas ring hold 12s 18s
WOD: very mod and scaled angie
5 rounds
10 Ring Rows
10 pushups
50 hanging knee raise no swing
100 air squats

15min air bike

30min walk
10m toy soldier walk x 2
10m squat+2 lunge x 2

2 ron
airsquat x 25
Hanging knee raise x 15

3kg DB 4 reps each side
5kg DB 4 reps each side
5kg DB 4 reps each side

for time
Deadlift 12.5kg
Bar Rows ( 2 rows = 1 rep)
Time: 7m 25s

15min airbike

2 rounds:
30s plank hold
30s shoulder tap
30s air squat

10 min Front Squat Ladder
total 50 reps @ 15kg
to put in perspective RXD was bodyweight i was a little off that :)

Thruster 3kg DBs
Airdyne cals
Time 11m6s
that airdyne will be the death of me i swear

Sat: rest day

20m airbike
30min airbike

@pat quigley; fingers crossed for a clear echocardiogram
so hot and humid here in queensland australia that the mere sight of the word snow makes me long to be there


Cliff Miller 01-27-2015 07:57 AM

Re: Over 50 Crossfitters Sign In
@pat this whole powerlifting thing is new to me and i am really not sure what i am doing besides showing up at the gym with my coaches list in hand and working my a@@ off. i absoutly love it....i feel the best i have felt in years and have only been doing the powerlifting program for 2 months......hope your tests turn out ok for you

last nite

middle grip foot ball bar bench 5-3-rm (5) 155-175-195

ext band pulls 3 x 20 single red band

d bell bench 10-10-10 full one second pause at bottom 25-30-35

dbell skull crusher 10-10-10 15-20-25 shoulder was cranky by the end

flat bench row 10-10-10 75-95-105

seated lateral chain raise 3x12 1/2" chain 10.6 lbs per side

hammer curls 10-10-10 30-35-40

Jim Cordes 01-27-2015 12:46 PM

Re: Over 50 Crossfitters Sign In
1/1 New Years Day at Bacara
5K row

1/5 WOD
A1. Dead Hang Pull Ups, (20X2), AMRAP-1, 5 sets, @:45 rest
A2. Push Ups (20X1), AMRAP -1, 5 sets @:45 rest
5/15; 5/12; 5/10; 5/10; 5/10

200 M Run
:20 Handstand Hold
16 MB V-Twists
8 Air Squats
:30 Rest
8 rounds

1/6 WOD
A. Press (30X1), 5-7 reps, 5 sets, @90 sec rest
75 to 105

B. AMRAP 8 x 2 @3 Min Rest (Hold Identical Rounds Per 8 min)
10 SFG KB Swings
10 Air Squats
8+10, then 9

1/8 WOD
A1. Front Squats (32X1), 5-7 reps, 5 sets, @60 Sec Rest
A2. Dips (32X1), AMRAP -1, 5 sets, @60 sec rest
95/8; 115/6; 135/6; 145/5; 155/4

B. 5 Rounds F.T.
15 Box Jumps (24/20)
10 Unbroken Pull Ups
5 Burpees
10 Sit Ups

1/9 WOD
A. 3 Hang Power Clean Clusters to 1 Split Jerk, 1.1.1 + Split Jerk, 8 sets, @10 sec between reps, 60 sec rest btw sets. (after the 3rd rep, perform a split jerk)

B. 25 – 20 – 15 – 10 – 5
MB V-Twists
SFG KB Swings

1/12 WOD
A. Reverse Tabata Jump Squats

B. 5 Rounds F.T.
400 M Run
5 Pull Ups
10 Push Presses (95#/65#)
15 T2B’s
2 Minutes Rest

1/13 WOD
A. 12 Min To Find Billateral Split Jerk Weight

20 Double Unders (unbroken)
50 M Farmer’s Carry
5 x 3-Push Up Burpee
3 rounds. D/U’s went totally to hell.

1/15 WOD
A. Squat Clean, 1 Rep, 8 sets, @60 sec rest
Up to 165.

B. 5 Rounds For Time
5 Push Press (115#/95#)
5 T2B’s
5 Jump Lunges
5 Burpees
5:48 @ 95#

1/16 WOD
A. EMOM 10: 10 SFG Swings
Used 2 pood

8 Goblet Squats (2/1.5)
10 Push Ups
:30 Rest
9 + 12

C. 1 Attempt At Max Kipping or Butterfly Pull Ups

1/17 WOD
Pre-EC805 workout:
In 10 minutes, run 800M, then 15 pullups, then 30 pushups, then max wallballs (20/14) to 10' target.
Also got hydrostatically body fat tested = 14.3%.

1/19 WOD
A1. Bench Press (30X2), 7-9 reps, 5 sets, @:30 rest
95 then 115.
A2. Rope Climb, 2 reps, 5 sets, @:30 rest

B. 5 Rounds F.T.
:20 Handstand Hold (accumulate)
20 OHS @ <45#
Time not recorded.

1/21 WOD
A. Max Unbroken T2B’s 3 sets @60 sec rest

B. “Broomstick Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Snatches
400m Run
26:16 @ 45# bar.

1/24 Norcal Masters Day 1
WOD 1:
C&J ladder.
175 (tied PR)

WOD 2:
3xAMRAP3 w/ rest 1 of
5 C2B, 10KBS @ 70#, 20 DU's.
Never made 2 full rounds per work session, bad D/U fails.

WOD 3:
1+ mile run, rest 1, max 115 squats in 2 mins.
7:36 & 30 squats.

WOD 4:
2 mins max weighted alternate leg pistols @ 44#
2 mins max Kb snatches.
Got one weighted pistol @ 44# for PR, 30 snatches.

1/25 Norcal Masters Day 2
WOD 5:
AMRAP 8 of 115# thrusters & burpees, sets of 3, 6, 9, 12 etc.
I finished round of 12 = 60.

WOD 6:
Weighed lunges @ 25# plates and T2B.
About 5:45.

1/27 WOD
A. 5 Attempts to Find 15 Rep OHS (goal is bodyweight)

3 Wall Walks
200 M Run
1 Rope Climb
6 rounds.


JT Kalnay 01-27-2015 04:57 PM

Re: Over 50 Crossfitters Sign In
Stretching and Mobility

Snatch Practice (I stank)
3 for 3 at 45#
3 for 3 at 95#
3 for 3 at 135#
4 for 5 at 150
3 for 3 at 155
oh for at 160
oh for at 165
went back down to 95
5 for 5 at 95 (worked on getting low)
5 for 5 at 115 (worked on getting low and keeping chest up)
1 for 1 at 125
1 for 1 at 135 (then I was so tired I had to stop)

Bill Hoogsteden 01-27-2015 05:47 PM

Re: Over 50 Crossfitters Sign In
It's been awhile guys!! Nice stuff!! (I miss swimming in the winter! (Indoor pool!) I NEED to get a pool membership!)

400m run
100+ SUs
10 leg swings, each leg, both directions
10 air squats
18 min fingertip hold
10 push ups
10 burpees (Yay! Burpees!!)

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups


[I]1/3 of Joshie. This was another shoulder killer! [/I]

Cliff Miller 01-28-2015 09:53 AM

Re: Over 50 Crossfitters Sign In
welcome back jim and bill great work as always

last nite....

2 rm box jump with 20lb dbells each shoulder 26 3/4"

3" deficit dead lift...sure was a loooooong ways down to the bar 385lbs

belt box squat to at 16" box 10-10-10 90-100-110

ultra wide stiff leg sumo dead lift 8-8-8 185-225-275

45 degree hip ext 20-20

1/2 ghd sit up w/2 sets 5/8 chain 3 x 8

standing dbell oblique crunch 50/side 25lb dbell

Pat Quigley 01-28-2015 02:34 PM

Re: Over 50 Crossfitters Sign In
Cliff, to do the power lifting well, I have needed to maintain a routine to constantly work on flexibility. That in addition to the progressive strength gains are allowing me to stay active, strong, and upright. He might want to check out Jim Wendler is book on power lifting. It is available through Amazon. I have used the system now for over 3 years.

Bench press today: 3X 185, 210, 240.
5X 10 bent Rows . With 2x2 pood kettle bells
5X 10 bench press with 135 and chains.

Cliff Miller 01-28-2015 04:17 PM

Re: Over 50 Crossfitters Sign In
hi pat

here are 2 links to articles about my coach and crossfit squamish both are (wfs)



they are very darn accurate as to how we live and act in the gym on a day in day out basis.

i know that for me personaly i need to pay close attention to the diet cause i love the crap is a major down fall and from may to october because of my involvement with the mountain bike world where i live the beer's flow like water. with dry january and totaly clean eating i am feeling absoutly great.

the other thing you mention flexablity and i totaly suck at it. i hate to streach and roll and all the other things i know deep down in the back of my mind i should be doing and don't do.

i know as i age it is going to be something i have to pay closer attention to ...... thanks

Alden Hingle 01-28-2015 08:44 PM

Re: Over 50 Crossfitters Sign In
@ Cliff. It was nice and cold last week, then warmed up for a few days but the mercury is now headed back in the right direction.

1/26 Breckenridge Resort. 29k' vertical in 22 runs. Mix of bowls, groomers and fast black diamond runs.
1/27 Keystone Resort. 33k' vertical in 19 runs. Some bumps and trees, mostly groomers.
1/28 Keystone Resort. 19k' vertical in 11 runs. Temp near freezing but high winds. Too cold to make a full day of it.

Spent the last three days skiing with a 30-ish Marine fire breather. He is a Cobra pilot in his day job and skis with wild abandon. He is definitely a "Turns are optional" kind of skier. Hated to see him head to the airport but my legs will appreciate the break.

Have been giving the upper body a break. Whatever I did to my shoulder is not resolving as quickly as I'd like. Next week, I'll go back to working just the left side while waiting for healing.

JT Kalnay 01-29-2015 06:35 AM

Re: Over 50 Crossfitters Sign In
Wednesday January 29, 2015

Walk, press, squat day

Walked 1 mile on the treadmill increasing the incline every .1

Single arm dumbbell presses up to 60#
5 on each arm at every weight from 10# up to 60# in 5# increments

Squats up to 300#
3 at every weight from 20# up to 300# in 20# increments
thought about 320 but I was pretty tired by the end.

Did some mobility and stretching after working out.

Cliff Miller 01-29-2015 08:34 AM

Re: Over 50 Crossfitters Sign In
@alden.....still no chance of snow here for the next 4 days.....nice work on the ski days....

@jt.....that last workout just hurt to read.....great job

last nite

single leg hip bridge 10-10-10

lateral squat 10-10-10 blue band doubled up

shrugs 3 x 10 225 lbs

planks on elbows 30 sec on 1 minute off x 6 rounds

ghd med ball oblique twists 3 x 20 20 lb med ball

sled 800 m. walk w/45lb plate

Jim Cordes 01-29-2015 10:57 AM

Re: Over 50 Crossfitters Sign In
Glad to see everybody staying busy while I was gone.

1/29 WOD
A1. RFESS*, 6 reps each leg, 5 sets @60 sec rest
* Rear Foot Elevated Split Squats aka Bulgarian Split Squats.
Used 25#. These felt heavy today.

A2. Active Arching Hang with 3" Pause, 3 reps, 5 sets @:30 rest

B. 3 Rounds For Time @ (95#/65#)
3 Press
5 Push Press
10 Hang Power Clean
5 Bar Over Burpees
1 Minute Rest
I was slowest in class. Had to drop bar between PP's and HPC's, and in middle of last set of HPC's.


JT Kalnay 01-29-2015 04:36 PM

Re: Over 50 Crossfitters Sign In
Thursday January 29, 2015

Snatch Practice
I stank again.
Felt good at 45#, 75#, 105#, and 135#
Went 1 for 4 at 155#.

Need to keep it in perspective, that this is in the teeth of the volume, and I squatted yesterday, and pressed, and blah blah blah. I still feel like I stank. Am looking forward to the 10 days of deload in the middle of February, then the 10 day tune up, and then the Arnold to see how this 14 week cycle of programming turns out.

Want to hit 182kg in November 2015 to get to Worlds.
Wouldn't have been able to hit it today...
Some days it's tough to keep it together mentally.

JT Kalnay 01-30-2015 08:51 PM

Re: Over 50 Crossfitters Sign In
Friday January 30, 2015

This seemingly endless horrendous month is nearly over. It's -1F right now...

C&J Practice at CrossFit 1513 with Coach Mike Walker in attendance.

Rowed 500m, extensive mobility work.
10 minutes of empty bar drills.

10x empty bar
3 for 3 at 40kg
3 for 3 at 50kg
3 for 3 at 60kg
2 for 2 at 70kg
2 for 2 at 80kg
2 for 2 at 90kg (this started to feel heavy)
2 for 3 at 100kg (I was really happy to be able to hit this "opening" weight)
1 for 1 at 101kg (I was ecstatic to get past 100kg today, after yesterday's dismal performance and the ongoing beat down administered by January's huge amount of volume)
1 for 1 at 105kg (I felt like the king of the world, even though that world got blurry while locking out the jerk over head).
Sat down for 10 minutes, then packed up and went home.
It was nice to have an encouraging session after a couple straight suck fests.

JT Kalnay 01-31-2015 01:36 PM

Re: Over 50 Crossfitters Sign In
Saturday January 31, 2015


Am going to do TGUs and KB swings tomorrow, then try for a heavy snatch on Monday.

Today is the last day of my least favorite month.
I think I'm going to go to South America for 2-3 weeks next year during January. Is there really going to be a foot of new snow tomorrow?

Alden Hingle 01-31-2015 07:23 PM

Re: Over 50 Crossfitters Sign In
1/29 Shoulder rehab
Dumbbell press (left) 35 x10x4 (right) 5, 7.5, 10, 15 x10
Pull-ups 5, 7, 7

1/30 Rest day. Tune 4 sets of skis

WU: Row 1 k; pull-ups 5, 7, 7
Deadlifts 70, 85, 100 x5/ 125 x8/ 145 x6/ 150 x 16
DB overhead press (left) 35, 35, 35, 40 x10 (right) 15, 17.5, 20, 25, 25 x10

Shoulder is coming along. Still has some range of motion/ positions that aren't "quite right" but I am very happy with the progress and glad that presses and deadlifts don't hurt. :thanx:

I was overly conservative in choosing my deadlift weights so I'll go up 25 pounds for the next cycle.

JT Kalnay 02-01-2015 12:13 PM

Re: Over 50 Crossfitters Sign In
@Alden, being conservative is okay if it lets you come back and lift another day!

Sunday February 1, 2015

Drove home early, it took two hours instead of one...

Walked 1 mile on the treadmill at 2 mph, increasing incline every .1

Death By Kettlebell
Got through 15 rounds at 35# but stopped b/c my lower back was cramping.

Jim Cordes 02-02-2015 12:14 PM

Re: Over 50 Crossfitters Sign In
1/31 Saturday WOD
AMRAP 20 (one partner work at a time)
30 goblet squats (1.5 pood)
30 T2B
30 No-pushup burpee
Run 200M (both partners)
4 rounds + 32 reps.
Worked with Russ Sprouts. Felt I was holding Russ back a bit.

2/1 WOD
Hike Cathedral Peak
Took a little less than 2 hours up.


JT Kalnay 02-02-2015 04:30 PM

Re: Over 50 Crossfitters Sign In
Monday February 2, 2015

Mobility work sprinkled in with empty bar drills

Snatch Practice at RCW with Coach Dan Bell
1x 50, 55, 60, 65, 70
1 for 2 at 72kg
0 for 3 at 75kg (but it still felt good to try something a little heavier, these were close and revealed a new fault)

10 for 10 at 60kg while working on the new fault

The crazy volume of January is over and there's 5 weeks until the Arnold, so it's time to switch into a different mode that decreases the volume but increases the heavy attempts. It'll be interesting to see how it all turns out in March!

Bill Hoogsteden 02-02-2015 05:58 PM

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

[B]28 Jan:
(IIn Hotel Gym
400m run
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups

Bench Press

2 50# DBs

7 min AMRAP
10 burpee box jumps (Used gym bench ~18") (Yay! Burpees!!)
7 Air Squats

3 rounds

[B]29 Jan
(Still in the Gym)
400m run
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)

"Stephen" (Scaled)
30-25-20-15-10-5 rep rounds for time
sit ups
100# SLDLs
20:31 (Includes time I had to move from one end of the hotel gym to the other.)

[B]2 Feb
(Back in the Box)
400m run
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

OH squat 3-3-3-3-3

95# (3), 95# (3), 115# (3), 135# (2), 135# (3),


Up Ladder for 7 min (3/3, 6/6, 9/9, 12/12…)
Power Snatch (95, 65#)
Ring Dips

3 rounds + 5 snatches (41 reps)

[I]I did the 1st 3 Power Snatches straight, I couldn't keep that up for the rest. I need to work on keeping my hands on the bar![/I]

Pat Quigley 02-02-2015 06:12 PM

Re: Over 50 Crossfitters Sign In
back in town from a weekend with daughter in San Francisco. Get back into Phoenix just in time to watch the last quarter of the Super Bowl. Look like an exciting game.

Dead lift day: 3 times to 235,315,375.
5×10 GHB-back extension.
5×10 dead lift with chains.

Alden Hingle 02-02-2015 07:47 PM

Re: Over 50 Crossfitters Sign In
2/1 Snowshoeing in White River National Forest near Dillon, CO

2/2 Skiing at Keystone Resort. 31k' of vertical
KB press (L) 35 x10x3 (R) 25 x10x3
Pushups x5x3
KB rows 45x10x2

JT Kalnay 02-03-2015 01:56 PM

Re: Over 50 Crossfitters Sign In
Tuesday February 3, 2015

Walk, press, squat day

Walked 1.1 miles on the treadmill at 2mph increasing incline every .1

Bench Presses (E2MOM)
1x225# (was by myself so I stopped here)

10xempty bar (45#)

1x340 (this was nearly a miss but I fought it and got it)

Jim Cordes 02-03-2015 04:24 PM

Re: Over 50 Crossfitters Sign In
2/3 WOD
A. Passive Hang, :60, 3 sets @:60 rest

B. EMOM 12:
3-5 Power Cleans, TNG, @75% of 1RM
Started 3@125, went to 3@135. Glad I went a little more than 75%.

:20 Hollow
10 Box Jumps
5 chest-to-ring pullup
6 rounds even.
Chest to ring turned to chin to ring, then nose to ring, etc.


Bill Hoogsteden 02-03-2015 06:15 PM

Re: Over 50 Crossfitters Sign In
Claw, your chest to rings sound like my "As high as I can get 'em" C2Bs!

100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
10 Push Ups
10 Sit Ups
10 Hollow rocks

1 mile run
100 burpees (YAY! BURPEES!!)
1 Mile Row
100 KBS (Russian, 1.5 Pood)


[I]The mile took me over 10 min. :( The mile row took me ~ 8 min. The Burpees, I did in subsets of 5. (YAY! BURPEES!!) I did the KBS in subsets of ten, with the last 20 straight through. It was a brutal slog!![/I]

Jim Cordes 02-04-2015 12:03 PM

Re: Over 50 Crossfitters Sign In
2/4 WOD
A. 2 Minutes Max Sit Ups
69. Pleased with this.

B. February Monthly Throwdown "Pull It/Push It"
In 25 Minutes Find Your 1RM Deadlift and 1RM Strict Press
Press = 135 (ties PR)
Deadlift = 305
Not a PR but it's been a while since I saw a 300# deadlift.

10 Speedskaters
10 V-Twists (L/R = 1)
10 Air Squats
14 rounds + 20 reps.

Link to whiteboard: [url][/url]


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