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Michael Pollak 08-24-2013 02:48 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Pat Quigley;1189429]/

7.5 or 8.5 rounds complete. Just got stupid somewhere thru and lost count. I felt ok with this when a guy half my age reported the same confusion.[/QUOTE]

:D. Ok I'm not the only one.... I've resorted to making little hash marks on the floor with chalk.

JT Kalnay 08-25-2013 05:31 AM

Re: Over 50 Crossfitters Sign In
re: chalk hash marks on the floor....
yesterday I used the kids little plastic horses to count rounds.
I set them up on my box and put one in a hat after each round.
It was both pleasing and sad to see the little horsies disappear.

Sunday August 25, 2013
(early morning session)

2012 CrossFit Friendship Master's Challenge Skill Ladder
Y = completed
F = tried and failed
DNA = did not attempt

Y 1 minute goblet squat, 53#
Y 30 second front plank
Y 30 second left plank
Y 30 second right plank
Y 30 second bar hang
F 30 second handstand hold against wall (wasn't able to kick up onto wall)
F 30 dubs (only got 16)
Y 44# TGU (did two)
Y 3 dead hang pullups
Y 2 kipping ring dips
Y 5 one arm kb-ohs, 44#
F 2 skin the cats (forgot to try these)
S 5 pistols (scaled to 24" box)
F 1 20’ rope climb (no rope available)
DNA 3 hspu
DNA 5 yard handstand walk
Y 10 second l-sit
DNA 1 muscle up

It was early morning, and I forgot to set my equipment up properly before the attempts. So I was rushing to raise/lower rings. I bought a rope for the barn but forgot to put it up. Will try this again next weekend (and every weekend until the October comp) to find my goats (it won't be a difficult search, they've been the same for years) and work on them. I really liked the idea of doing pistol progressions to a box. Each week/month you lower the box a little until you don't need it at all.

JT Kalnay 08-25-2013 09:54 AM

Re: Over 50 Crossfitters Sign In
Sunday August 25, 2013

Eight reasons to train.


Michael Pollak 08-26-2013 07:54 AM

Re: Over 50 Crossfitters Sign In
Hey JT... Love the little horsy idea.... Maybe I'll get ten little airline sized vodka bottles and down one after each round :D ( ill replace the vodka with water just to get a rise out of everyone at my box):evilsmile



15 Minutes To Fine Heaviest Bench Press Rep

stopped at 315 as my shoulder was killing's always something!


5 Rounds: 16:16

5 Hang Power Clean and jerk (from just above knee) @ 60% 1RM. Kept it to 135 due to shoulder

400 Meter Run

Jim Cordes 08-26-2013 11:36 AM

Re: Over 50 Crossfitters Sign In
8/24 WOD

Four rounds for time:
Teams of two split the work
400M run (both run)
20 front squats (135/95)
30 push ups
40 Med ball sit ups

22:something I think; with Augie.
A little worried about the 135 front squats but we decided to do them anyway. My sets were 10, 10, 5-5. Pushups 15 straight through, all partner med ball sit ups straight through except when the slippery ball slipped out of my hands. Augie thanked me for going slow on the runs for him. No problem, I went slow just for you. *Ironic wink*

8/25 workout @ Bacara

10 handstand push ups
10 double unders
8 handstand push ups
20 double unders
6 handstand push ups
30 double unders
4 handstand push ups
40 double unders
2 handstand push ups
50 double unders

Spent probably half the time on the sets of 8 and 6 HSPU's. No mat except I could not get the last 4 on the round of 6 so I had to grab a mat, but I ditched it for last two rounds. D/u's only went OK. Strung 30 straight on round of 50 for my longest string.


Pat Quigley 08-26-2013 12:16 PM

Re: Over 50 Crossfitters Sign In
Crossfit total.

BS 405
OHP 205
DL 405 (f. 505 twice)(got that wt. 2X this year so I did not do any wt. in between).

JT Kalnay 08-26-2013 12:19 PM

Re: Over 50 Crossfitters Sign In
@Pat, is that 505 a world record for 60+

@CrossFit retweeted one of my tweets.
My blog had a lot of hits today...

Monday August 26, noon session

running warmup
600m run (2:57, "ran" the whole way)

2 minutes ME pushups: 30

20 minutes to find 1RM C&J
235 (couldn't clean 245, legs were tired from running, shoulders were tired from yesterday's presses)

The Incredible Hulk
20 minutes, AMRAP
5 DL 95#
5 Hang Power Clean 95#
5 front squat 95#
5 push press 95#
5 back squat 95#

156 reps (could not have possibly done one more rep).

Tomorrow will be a rest day...

Alden Hingle 08-26-2013 12:36 PM

Re: Over 50 Crossfitters Sign In
Great work everyone! Back from two weeks of camping in southern CO. We alternated hiking and mountain bike riding each day. Great break from work and my back feels better than it has in quite a while. Guess it is time to start deadlifting again and tweak it. :rofl:

Row 1000m; straddle hops; air squats
Shoulder press 45 X10/ 60, 75, 90, 105. 120 X5
Shoulder press 75 X2X10
Pull-ups X2X6

Jim Cordes 08-26-2013 12:58 PM

Re: Over 50 Crossfitters Sign In
8/26 WOD
A. Push Press, 15:00 to work up to a 3RM in 5 sets
135 (failed at 145, 1 only)

B. EMOTM, 8:00, 5 Hang Power Snatch
75, last set 80

6 rounds for reps per movement:
:30 max single/double unders
:30 rest
:30 no pushup burpees (jump on to plate)
:30 rest

Not really happy with this number. Burpees were 10-12 per interval, double unders were upper-20’s to mid-30’s per interval. Lots of misses.

Going into the WOD I know I had done 30 HSPU’s yesterday so I was not surprised my push presses were only so-so. I forgot that this was my 4th consecutive workout, so I was not at my freshest. Plan for rest of week leading up to Pier to Peak is to rest Tuesday, WOD Wednesday and Thursday, then rest until Sunday. Lots of stretching and rolling out in the meantime.

Big class this morning, link to fuzzy picture of whiteboard (WFS): [url][/url]


John Jaeckel 08-26-2013 01:39 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 7/Week 2
Shoulder Press Day

Shoulder and Behind Neck Presses w/Oly bar


Overhead Walks
35# k-bell ea. arm
2x70 yards
Janda Crunches with 15# dumbell extended overhead

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