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Cliff Miller 11-21-2013 08:04 AM

Re: Over 50 Crossfitters Sign In

1RM football bar 195lbs up 5 from a month ago

12-12-12 dbell bench


5 planks of death (bench press using 2-3-4-5 blocks of wood 5 reps of each block inside of each set)



Tricep rollback

8lb dbells

100 sit ups

Next Saturday we have a doge ball comp happening and I was one of the 10 people picked for team captain by our coach.

When I left the gym the nite before I had our team picked and written on the white board and when I got there yesterday I looked at the white board and all the previous team members for all the teams were changed. I asked the coach what’s up and he said he did that to make it a bit more fun and so that we could all meet some of the new people that have joined the gym over the past few months.

Fair enough no complaints from me there.

I asked him who ed was as he was the only chap on the team I did not know who it was. Coach said I put him your team cause the 5 of you like to drink. O.k. fair enough I guess because it is true the rest of the team certainly does like its wobbley pops.:rofl:

The next class starts to show up and one of the other team members shows up looking his usual dapper self in matching nike shirt and shorts and shoes. As well as unbeknowest to me our new team member shows up.

In the middle of the 5 planks of death jesse comes up to me and says “so I said to ed see that guy in the nike gear he is on your team and your captain is that guy benching with the red wings (my wife last week laced a pair of red satin wings in the laces of my shoes cause they will make me go faster) on his shoes and the simpsons t shirt.” :D :kicking0:

thanks jesse i forgot we were susposed to fit and fashionable at the gym.....

JT Kalnay 11-21-2013 11:45 AM

Re: Over 50 Crossfitters Sign In
Thursday November 21, 2013

Rest (sick) day...

Good luck at dodge'm ball.

Pat Quigley 11-21-2013 04:46 PM

Re: Over 50 Crossfitters Sign In
traps sore from yesterday's clean and snatch drills.

After warm up and dynamic stretching.

Strength: 5-3-1 Overhead press (135, 155, 185 (f))
3X5 GHD sit ups

225 DL
110 OH Squat
Scale (2X35 dumbell front squat)

I am really surprised by the number of people at this globo who do not use proper form with the kettle bells. Twice this week I witnessed this while people were being supervised by the club trainers.

Alden Hingle 11-22-2013 08:51 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=Michael Pollak;1207106]@ Alden...

Your ortho knows my ortho...

Mine told me to just swim!!! Yeah... I listened to him for a while and just kept getting worse ( knees...back,etc).


Michael/ Cliff - Thanks for the encouragement. That is what I decide to do; listen to my body and keep doing what makes me happy.

Pat - Glad to see you back. Hope you kick all the illness issues and get back to normal soon.

Wendler 5+ week
Press 135 X5
Deadlift 175 X10
30 minute bike ride
Bench 165 X8
Squat 155 X8
Lots of core work this week. TGUs, walking lunges with plates, farmer carries, etc.
The sciatica isn't any worse or better, the back doesn't hurt and my mental state is good. Can't ask for more than that. ;)

JT Kalnay 11-23-2013 02:42 PM

Re: Over 50 Crossfitters Sign In
Friday November 22, 2013

rowing, pushups

high knees, and burpees.
The high knees worked my hip flexor to exhaustion.
It was really odd, like working bicep curls to failure.

Every 90 seconds on the 90 seconds
hang cleans, push jerks, single unders

Saturday November 23, 2013
Travelled to CrossFit Tiffin with Tim.
Was good to see Jarred and Eric today.
Did some rowing, coached up some rowers.
Worked on Oly lifts, hit snatch PR.
Worked on straight arms for cleans.
Hit 225 C&J (not a PR)
Hit a 125 squat clean, it felt easy, need to continue to experiment with squat clean and snatching using a squat (todays PR was a split/muscle snatch).


JT Kalnay 11-23-2013 05:45 PM

Re: Over 50 Crossfitters Sign In
Video, am open to suggestion...

Saturday November 23, 2013

Today's PR Snatch

And a not quite PR C&J

Need to start learning how to squat snatch and squat clean and do OHS and front squats. Am near the limit on power/muscle/split....

JT Kalnay 11-24-2013 11:33 AM

Re: Over 50 Crossfitters Sign In
Sunday November 24, 2013

18F driving to the shed this morning....

Front Squats to 235, missed PR attempt at 255, it started going forward and I had to dump it.

Worked hang squat snatches (PVC, 15# beginner bar, 45# bar)

Worked hang cleans (65# max)

There are a lot of moving parts that need to get into the right positions.
Four months 'til Nationals....

Cliff Miller 11-25-2013 07:20 AM

Re: Over 50 Crossfitters Sign In
nice work on the front squat JT

friday nite

12 minute amrap

5 ring rows
10 24"box jumps
15 situps

219 reps

no curling friday nite so i was pleasently surprised to wake up saturday morning for the gym and not feel like i was curling the nite before

3 rounds

135lb zerker squat
15 large green band good mornings
50 hollow rocks


JT Kalnay 11-25-2013 11:57 AM

Re: Over 50 Crossfitters Sign In
Monday November 25, 2013

bear complex, dislocates, pullups, other stretches

DT (95#)
16+ minutes (do the seconds matter after 15 minutes...)

Coached up some rowing

500m rowing buy-out

Pat Quigley 11-25-2013 04:31 PM

Re: Over 50 Crossfitters Sign In
Good work guys.

Warm up of bear walk, monster walks, ostrich walk, pull ups, push ups, GHD sit ups.

Strength: Not for time:

4X2 Power cleans: 135...... to 175.

WOD 10X2 Bench w. 1 minute rest in between each set.

135---------to 255.

Bill Hoogsteden 11-25-2013 06:33 PM

Re: Over 50 Crossfitters Sign In
Great job guys!!

Cliff, love the "wobbly pops"!! Gonna use that term at the 1st opportunity!! :rofl:

.3333333mi. run
100 SUs
10 legs swings each leg, both directions
10 Air Squats
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 27# Presses
10 27# Good Mornings
10 DUs

15 Min AMRAP:
6 HSPUs kneeling on a 24" box (AKA Stinkbugs)
12 KBS 2 Poods
200m run

5 rounds + 2 Stinkbugs

10 TTB
15 GHD sit ups
13 sit ups
10 back extensions

[I]This was tougher than I thought. I could NOT run after the Stinkbugs & KBS! I had hoped to do at least 6 rounds! :shrug:[/I]

Cliff Miller 11-26-2013 10:06 AM

Re: Over 50 Crossfitters Sign In
bill....the term "wobbley pops" seems to get used here quite a bit as in quite a few instances we are not allowed to say "beer" or "alchol" but "wobbley pop" is acceptable and all know what it about nudge nudge wink wink....kinda of weird one but part of our puritanical liquor laws....just like if we are out in a public park and have an open beer we run the risk of having an interaction with the rcmp but if we just have a red cup in hand nothing is said at all......

last nite

8 rounds

5 225lbs dead lift otm
amrap 20 lb latteral wall ball

67 reps

3 x 30 russian twists

3 x 20 5 lb seated rear delt raise

JT Kalnay 11-26-2013 11:53 AM

Re: Over 50 Crossfitters Sign In
Tuesday November 26, 2013

pullups, kettlebell swings, inch worms, dislocates, kettlebell taters, OHS with PVC

snatch pulls, worked on loading the hamstrings and getting the shoulders in front of the bar, both of which freed up the hip to snap forward to meet the bar

Snatches (did a lot at 65, 85, 105, 125, and 145)
Didn't try for a heavy one.

AMRAP ten minutes
30 double unders
15 x snatch (75#)

Got two full rounds and three dubs.

Spent 15 minutes with a frustrated rower. The athlete was able to lower her 500 time from 1:58 yesterday to 1:46 today (and there's at least another ten seconds of power being leaked...) Major correction was "finshing the pull". The athlete was getting to the back and then rocking forward while the hands were still coming back. This reduced the stroke length and bled a lot of power in the last 8" of the stroke. This one fix allowed a full pull against braced legs that allowed the athlete to use her lift strength to pull really hard on the handle. From 118 seconds to 106 seconds in one 15 minute lesson! Life and coaching are good sometimes!!!

Jim Cordes 11-26-2013 06:02 PM

Re: Over 50 Crossfitters Sign In
1/20 WOD
Skill Session: Kipping
Kept aiming for a bar muscle up, never got higher than a good solid chest to bar pull up.

4 rounds of:
10 Hang Power Cleans (135#/95#)
10 Bar Over Burpees
200m Run

Those HPC's at 135# got heavy fast! First set, 9 straight with a drop on last one. As WOD progressed, shorter and shorter sets with a couple misses here and there. By last round I was doing power cleans from floor one at a time. Did bar over burpees parallel to bar. Another big class, went off in two heats. Really glad I went first, because when we were done there were casualties strewn all over the floor. Glad I didn't have to see that before I did my WOD.

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

11/23 WOD
Full Squat Clean Grace Challenge Finals

Shaved 9 seconds off challenge prelims, mostly due to better pacing. Thanks Aug for the suggestion. Started trying to do one every 15 seconds but that fell about around 18 or so. No fail cleans, but not all went to full squat. :-( Only failed one jerk but got it up second try. Awful, awful WOD.

11/24 Sunday WOD
5 rounds of 30sec on/30sec off:
Burpee Broadjumps
Jump Lunges
Ring Row
Dumbbell Thrusters

Rounds were 64*, 67, 60, 61, 65.
Thrusters with 35# dumbbells but not to full depth. I gotta stop cheating on thrusters, seriously.
* Might have forgotten to include 6 burpee broadjumps from first rotation.
** If I add the 6 burpee broadjumps from first rotation, I beat Lum by one. That is important.

11/26 WOD
A. Sumo Deadlift, 42X1, 2-3 reps, 5 sets, rest 3:00
Everything felt good here, but decided not to risk 275 or more.

6 rounds of:
60sec Ring Pushup Plank Hold
15 Wall ball Shots 20/14#
15 Situps

Ring plank holds get hard fast. Only first round unbroken, then broke at about 40 second mark on second round, then lots of breaks. Good ROM for the most part on wall balls. One or two rounds unbroken, otherwise breaks. Situp are situps. Nothing exciting there, except they sure made themselves known on the ring holds.

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


Jim Cordes 11-27-2013 01:04 PM

Re: Over 50 Crossfitters Sign In
11/27 WOD

3 rounds F.T.
400m Run
21 Kettlebell Swings 1.5/1pd
12 Pullups

Really pleased with this. My second best time ever, about 25 seconds off my PR. Started run pretty fast, they got progressively slower. All kb swings unbroken. Pull ups 12, then 7-5, then 4-4-4-4. Nice way to head into a short Thanksgiving layoff.

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


JT Kalnay 11-27-2013 02:24 PM

Re: Over 50 Crossfitters Sign In
Wednesday November 27, 2013

Did 5 minutes of coaching rowing for the whole class (15 people)
Focussing on slowing down, keeping the back in good positions, and pulling hard to make each stroke count (instead of weak jackrabbiting)

row 750m easy, 2 easy rounds of Cindy

20 minute partner AMRAP
While one partner rows 500m, other partner does Cindy
Switch every 500m, rower picks up where non-rower left off.

We got 19 rounds!!! (b/c my partner kicked *** while lolly-gagged on the rower)

Cliff Miller 11-27-2013 03:00 PM

Re: Over 50 Crossfitters Sign In
nice job on the rowing coaching JT. sounds like you are having fun at it :)

last nite

800 M. walk with 60lbs on sled and 10 lb per side ankle weights

1RM foot ball bar bench 200lbs...up 10lbs from a week ago

8-8-8- tri exts

15-20-25 lbs

12-12-12 t bar row
45-60-90 lbs

150 single red band pull aparts.

JT Kalnay 11-29-2013 10:10 AM

Re: Over 50 Crossfitters Sign In
Friday November 29, 2013

Back squats up to 355 (new shed 'o pain record, new PR)

Death by Kettlebell
Made it to 14 rounds with 35# kb all the way overhead,
felt something tweak in my serratus
Finished to 20 rounds with 20# kb going only eye high

Am still riding the psych of the back squat PR.

Alden Hingle 11-29-2013 07:47 PM

Re: Over 50 Crossfitters Sign In
Wendler 3+ Week
WU: Row 1000m; press 45 X10/ 65, 80 X5/ 95 X3
Lift: Press 110, 125 X3; 140 X2,1 (time to reset this weight)
Assist: Pull-ups 7, 8, 7; Press 80 X3X10
Cash out: 25# TGU X12

WU: Row 1000m; deadlift 45 X10/ 85, 105 X5/ 125 X3
Lift: Deadlift 145, 165 X3/ 185 X5
Assist: Toes to Bat X3X10; deadlift 105 X3X10

Incline treadmill 20:00

WU: Row 1000m; bench 45 X10/ 80, 95 X5/ 115 X3
Lift: Bench 135, 155 X3/ 175 X5
Assist: Bench 95 X2X10; DB rows 52# X3X12; push-ups X2X10; swings 15, 20, 25 X10
15 box jumps (18" box)
10 KB swings (25#)
Row 500m

Alden Hingle 11-30-2013 06:06 PM

Re: Over 50 Crossfitters Sign In
WU: Row 1000m; hip and t-spine mobility; pull-ups 5, 8, 8; air squats 10; squats 45 X10/ 75, 90X5/ 110 X3
Lift: Squat 130, 145 X3/ 165 X6
Assist: Weighted walking lunges 25# X3X20 yds; squats 95 X3X10
Cash out: Hip mobility

Cliff Miller 12-02-2013 07:46 AM

Re: Over 50 Crossfitters Sign In
nice job on the back squats jt

friday at the gym

back squat saftey bar 375
3 x 12 sumo dead lift 225
100 walking lunge w/15 lb dbells
100 red band hamie curls


500 m row
100 20 kg kb swings
500 m row

then 8 rounds of dodge ball

took a big hit on the floor in the first round and am still sore this morning but man was it fun :pepper:

Jim Cordes 12-02-2013 01:36 PM

Re: Over 50 Crossfitters Sign In
11/30 workout
"360 Power Blast" at Bacara
Three rounds of 4-station circuit training
30 seconds at each station with about 2 minutes rest between rounds.
Movements included ropes, light kettlebell SDHP's, ball slams, TRX pushups.
Got me sweating and my heart rate up, nice.

12/1 workout at SB Athletic Club
Front squat
135-155-175-185*-195(f, 1 only)-195(f, 1 only)
Aimed for and hit depth target on each rep.

* Missed my depth target on second rep so did a third rep. Got a little forward and twisted on way up, leading to a little twinge in my lower back. Decided to skip the planned metcon and spend extra time stretching out instead.

12/2 WOD
A. Box Squat, 31X1, 5-7 reps, 5 sets, rest 2-3min
All felt good. Odd weight amounts because we used the thin 33# bar.

4rds at 85-90% effort:
10 Barbell Push Press (unbroken)
400m Run
rest 2:00
Note: Hold same times.
14:44 @ 95#
Splits were 2:25, 2:14, 2:09, 1:56. All the difference was tied to the runs. Thanks to Francie for raising the bar on my last round.

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


Cliff Miller 12-03-2013 07:41 AM

Re: Over 50 Crossfitters Sign In
last nite

1 rm football bar bench 205

12-12-12 tbar row

3 x 20 side rear delt single red band

100 hollow rocks

watched the sea hawks kick the saints butt.....

JT Kalnay 12-03-2013 10:33 AM

Re: Over 50 Crossfitters Sign In
Saturday November 30, 2013

Injured my back.

Tuesday December 3, 2013

Managed to get out of bed and move 20' with the walker.

Deb Weber 12-03-2013 11:55 AM

Re: Over 50 Crossfitters Sign In
[QUOTE]Saturday November 30, 2013

Injured my back.

Tuesday December 3, 2013

Managed to get out of bed and move 20' with the walker.[/QUOTE]

best wishes for a speedy recovery, JT.

Jim Cordes 12-03-2013 04:58 PM

Re: Over 50 Crossfitters Sign In
Get well soon JT. Really, a walker?!

12/3 WOD
A. Skill Session: Kipping HSPU
Knocked out about 10 in a row then worked on freestanding handstands.

"Private Pyle"
For Time:
600m Row
30 OHS (115/75)
30 Wall Balls (20/14#)
30 Burpees
10:09 @ 95# OHS.

Not really feeling it this morning, and really thought about OHS weight. I loaded 115 but with the small metal 10's and decided to ditch them before starting the 30 OHS. They went OK, although my feet were pretty wide again and even though I concentrated on depth, I'm pretty sure there were more than a handful of "no reps" in there. Baker didn't call me out on any of them, but maybe he has just given up on me. Wall balls in sets of 5. Most of the burpees were step down to the floor, step back up, and jump.

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

P.S. I didn't get the "Private Pyle" reference until I Googled it. I suggest NOT checking out what the Urban Dictionary has to say. That is so, so, so NSFW.


Cliff Miller 12-04-2013 08:02 AM

Re: Over 50 Crossfitters Sign In
hope you were having fun at least when you injured your back jt.

wishing you a speedy recovery

last nite


24" box jump
20 lb dbell bent row
15 lb incline shouler press (left shoulder felt like a ratchet each rep)


3 rounds

50 face pulls red band
50 pull apts single red band

3 rounds 30 sec ghd plank hold

Bill Hoogsteden 12-04-2013 06:14 PM

Re: Over 50 Crossfitters Sign In
JT- Hope you feel better!!

Nice work guys!!
WU: (After 8 days off!:eek:)[/B]
.33333333mi run
199 SUs
10 leg swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups
10 sit ups
10 27# presses
10 DUs

3 RFT:
500m row
12 Burpees (Yay! Burpees!!)
21 24" Box Jumps


[I]SERIOUSLY?!?!? I could feel slacking off on this one! The rows, I did in ~ 2min. Buprees (Yay! Burpees!!) and the box Jumps were my goats, had to do them in subsets of 3. five minutes per round seemed doable, but I ended up doing them in under seven.

Hope everyone had a great Thanksgiving![/I]

Jim Cordes 12-05-2013 02:13 PM

Re: Over 50 Crossfitters Sign In
12/5 WOD
A. Skill Session: Split Jerk
B. 10:00 to work up to a 1RM Clean & Jerk
I fasted yesterday, which really affected my strength this morning. Missed twice at 165, which I normally hit regularly.

7:00 AMRAP
12 Dumbell Snatch (Alt L/R)
12 H.R. Pushups
4 rounds + 12 reps @ 55# dumbell

Combination of the fasting and 55 pound dumbbell gave me one of the slower scores in the class. I intentionally started at about 80% in an effort to maintain consistency throughout. Alternated snatch hands on the 3’s.

Rest 3:00

7:00 AMRAP
12 Knees-to-Elbows
12 Air Squats
7 rounds + 3 reps.

Focused on making solid contact of knees to elbows, so I used the swinging technique that I used on toes to bar. Even then, by the end, contact was sporadic. Surprisingly ended up with one of the higher scores in the class (although I will not discount the possibility of a miscount).

Note: Compare to 7/22/13. (Didn't do it then so no comparator.)

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


Bill Hoogsteden 12-05-2013 05:30 PM

Re: Over 50 Crossfitters Sign In
Still, a great job Claw!!

.33333333 mi run
100 SUs
10 leg swings for each leg on both directions
10 Air squats
11 push ups
10 Pull Ups
5 24" Box Jumps
10 sit ups
10 Burpees (Yay! Burpees!!)
10 DUs

Strict Press: 3x1x1RM

115 (Did 1 @ 135#!!)

Deadlift: 3x3x85% 1RM

315# for 2 sets & 205# for one set.

3 RFT:
20 GHD Sit-Ups
20 Back Extensions


[I]I was happy that I could do 135# on the Press. The DLs went well for the 1st 2 sets. But, I just couldn't do the last 3, but at least I was able to do 305# for the last 3 reps. The GHD Sit Ups/Back Extensions went fast. I was able to do the 1st round in 1:25 and was able to keep that pace, though My abs felt like they were full of Charley Horses![/I]

JT Kalnay 12-06-2013 05:58 AM

Re: Over 50 Crossfitters Sign In
Friday December 6, 2013

I am able to stand without the walker today, and to walk 10-20 steps without the walker. Each step is about 8" long though, and if I reach for anything outside a 1' radius it rotates my trunk and I feel like I got stabbed with an orkish sword. Still, am recovering slowly.

I have the walker from when I had my hip replaced.
It is vastly superior to the wheelchair...

Pat Quigley 12-06-2013 10:31 AM

Re: Over 50 Crossfitters Sign In
JK, hang in there buddy.

Yesterday went to work out after a week of vacation.

Warm up, dynamic stretching, pull ups, GHD sit ups, push ups
Strength, untimed: Bench 10X135, 5X185, 3X225, 1X255

10 minutes AMRAP
20 Push ups
50 Squats.
7R+20 Push ups + 10 Squats.

Sore and stiff today. Good start!

JT Kalnay 12-08-2013 10:48 AM

Re: Over 50 Crossfitters Sign In
Sunday December 8, 2013

8 days since I hurt my back. First day I've been able to walk regularly. And I have only taken Advil today, didn't need any of the THREE strong prescriptions I'd used for the past week. Might try to get in the pool this week for some easy easy easy walking, swimming, and stretching.

Alden Hingle 12-08-2013 05:09 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1209173]Saturday November 30, 2013

Injured my back.


JT - Oh no! So sorry to hear that. Hope you are on the mend soon.

5/3/1+ week
12/2 Shoulder press 120 X3
12/5 Deadlift 195 X6
12/6 Bench 185 X3
12/7 Squat 175 X5
12/8 20 minutes on bike trainer; squat snatch practice 30, 45, 55 X5

Jim Cordes 12-09-2013 12:39 PM

Re: Over 50 Crossfitters Sign In
12/7 Saturday WOD

20 sit ups
15 kettlebell swings
10 backwards lunges
6 rounds + 8 swings @ 2 pood

Quite exciting lunging backwards in a room full of swinging kettlebells!

Rest 5:00

10 thrusters @ 45#
10 broad jumps
30 second chair hang
6 rounds + 10 + 10 + 26 seconds

Got on the bar with 30 seconds left but my grip was shot by that point, had to drop off the bar a couple times. The grip was definitely the bottleneck in this ARMAP.

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

12/9 WOD
A. Overhead Squat, 32X1, 3-4 reps, 5 sets, rest 2-3min
* Failed at bottom of 4th rep.
I really like this tempo! Decent weight for me, and the tempo enforces legit ROM.

B. AMRAP 10:00
6 Turkish Getups 55/30#
10 Strict Pullups
20 Weighted Walking Lunges (BB Front Racked), 95/65#**
2 rounds.
** Standing barbell lunges because of space limitations.
This looked like it would be slow and it was. Had hard time descending on the TGU's and ended up dropping the bell from more or less seated position on way down.

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


Bill Hoogsteden 12-09-2013 07:17 PM

Re: Over 50 Crossfitters Sign In
JT - Hope you feel better!!

500m row
100 SUs
10 leg swings, each leg, both directions
10 Air Squats
10 Squat hip rotations
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 24" Box Jumps (> 45 sec!)


7x400m Run On The 3 minute

[I]First 3 rounds were under 2 min and then the rest got slower...[/I]

Cliff Miller 12-10-2013 08:23 AM

Re: Over 50 Crossfitters Sign In
JT glad to hear you are on the mend

busy last several days......still going to box just lousy on posting

last nite

8 min amrap

7 20 kg goblet squat with kb
14 20kg kb swing

185 reps

5-5-5 tbar row

tricep rollback 8-8-8

10-15-15 (l. shoulder felt tweaky)

60 toe touches

keep up the great work everybody!!!!

Bill Hoogsteden 12-10-2013 06:21 PM

Re: Over 50 Crossfitters Sign In
.33333333 mi run
.11111111 mi walk
100+ SUs
10 Leg swings for each leg, both directions
10 air squats
5 inch worms, 2 push ups each
10 Pull Ups
10 dislocates
10 sit ups
10 27# Presses

12 DU (with @3-4 SUs between each!)

15, 10, 5
SDHP (75#)
Shoulder to Overhead(75#)
KettleBell Swings (1.5 pd)


[I]I was happy I was able to do the DUs in the WOD albeit with SUs interspersed. I tried to do a transition between the SDHP & Shoulder-to-Overheads. That was tough to do! This WOD took longer than than I thought it would!![/I]

Cliff Miller 12-11-2013 10:13 AM

Re: Over 50 Crossfitters Sign In
heavy leg day

1 rm saftey squat bar 335 short of time to keep going

3 x 8 saftey squat bar 235lbs

stone to lap 3-3-3-3-3

112-125-136-172-186 (1/3 got mad at the stone and got the last one)

then off to the dentist

Cliff Miller 12-12-2013 09:10 AM

Re: Over 50 Crossfitters Sign In
last nite

5 rounds for time

5 per side 15lb incline dbell press
5 football bar supline row
5 5board push up

3:59 (not sure if it is the cold or the shoulder work or combination of both but my shoulder is just not happy right now)

flat bench rear delt 3 x 20 8lb dbell

3 bent elbow plank holds

:37, :42, 1:00

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