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Pat Quigley 04-10-2014 02:02 PM

Re: Over 50 Crossfitters Sign In
Hang in there Tim. My thoughts are with you.
First day back in 10 days.

Max snatch: 135.

WOD: Isabell

30 Snatch for time.
95# in 5:23.

Tim Randall 04-10-2014 07:19 PM

Re: Over 50 Crossfitters Sign In
Thanks Pat, Welcome back!
We transferred Mom to a Hospice House where we are believing that with there help she will be made comfortable till the end of her time comes. I am trying like never before to be there for my wife and her siblings as I remover how hard it was when my parents passed.

Cliff Miller 04-14-2014 07:36 AM

Re: Over 50 Crossfitters Sign In
friday nite

EMTOM for 8 min.: Deadlift

AMRAP in 20min. of:
5 Flat Bench Row 95 lbs
10 DB Bench 40lb deblls
15 Air Squat

15 complete rounds...completed my last air squat with seconds to spare


Specialty Bar Back Squat: 1RM 337 lbssuper mega bow bar

Specialty Bar Pause Squats: 3x3 (2sec) 225lbs

Snatch Grip Deads: 8-8-8 225lbs

Flat Bench Weighted Hip Ext.: 3x20 90lbs on bar

250 Band Good Mornings (effin' heavy)

woke up sunday morning and felt like my legs were going to fall off. put insurance on the newport for the day and took wife to the beach for an afternoon of R & R (rest and relaxation not rock and roll :kicking0: )much needed....ready to take on the world today....

Alden Hingle 04-14-2014 07:50 PM

Re: Over 50 Crossfitters Sign In
Tim - My thoughts and prayers are with you and your family.

Cliff - Congratulations on the weight loss. I was making good progress but just got back from visiting family and attending the French Quarter Festival in New Orleans. I'm not going near a scale for a while. :yikes:
We had a great time and I have confirmed that crawfish bread and Abita Amber makes for a great late breakfast. And because all the recipes are different, I sampled four different kinds of bread pudding.

4/14 Deload Week
WU: Row 1km; halos 25, 35 X20; walking lunges X2X20
Split squats 20, 25, 30 X10 reps/side
KB C&P 25# X3X(1-5) 45 reps/ side
KB snatch 25# X3:00 56 reps
Pull-ups (bodyweight) 10, 10, 10

Cliff Miller 04-15-2014 08:01 AM

Re: Over 50 Crossfitters Sign In
alden....that dang french quater parties....i remember some fun i had there many years ago..

last nite

Specialty Bar Bench: 1RM....130lbs
*3 sets of chain 5/8's inch chain

Narrow Grip Floor Press: 8-8-8 (4sets chain) got 2 sets done then had to drop down to 3 sets of chains

DB Bench 2x20.....30 lbs

DB Skull Crushers: 3x12 ....15lbs

Pushdowns: 200 red band

3 rounds for time of:
20 Underhand T bar Row....45lbs
20 Ring Row
40 Sit-ups


Bill Hoogsteden 04-15-2014 04:07 PM

Re: Over 50 Crossfitters Sign In
Chaplin Tim - Holy Moly! When it rains, it pours! You and your family will be in our thoughts & prayers!

Nice work guys!

[B]10 Apr:
Run 5K

40+ Min
[I]Got TERRIBLE shin splints and didn't hit the stop watch! :ranting2: I was able to do walk/runs which helped.[/I]

[B]11 Apr:
For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups


[I]Pull ups were the tough part of the WOD! The runs went easier than yesterday. I did the thrusters in subsets of 6, 5, 4, 3, 3 which helped. Ended with some rippage on my hands but, I wasn't the last one on the board! :D[/I]

[B]14 Apr:
5X5 Back Squats @ 85% RM

135# (5), 225# (5), 245# (5), 245# (5), 245# (5)

Row 5K


[I]I kind of wanted to try 255# (85% of 300#), but felt scared. However, 245# felt not too bad.

The row was tough. However, during the last 1500m, I found that 10 hard pulls with small pulls in between helped easily get through 100m.[/I]

[B]15 Apr:
20min AMRAP
5 Pull-up
10 Push-up
15 Squat

14 rounds +1 Pull Up

[I]1 round and 28 reps less than my last attempt (3 Feb 12). :shrug:[/I]

Jim Cordes 04-15-2014 04:20 PM

Re: Over 50 Crossfitters Sign In
4/11 WOD
A1. Press, 22X1, 4-5 reps, 4 sets, rest 1:00
A2. Rope Climb, 2-3 reps, 4 sets, rest 1:00

500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Something like 45 seconds off my best. Eating poorly and the results are showing.

4/12 Saturday WOD
1 min max pull ups = 28
2 mins max box jumps = 28
3 mins max push ups = 60
4 mins max wall balls = 43
5 mins max 200M runs = 5

Rest 5

1 min plank hold = 1
2 mins max d/u's = 120
3 mins max burpees = 33
4 mins max sit ups = 86
5 mins max 200M runs = 5

4/13 Workout
Stretched out for about an hour at Grand California Resort & Spa

4/14 WOD
AMRAP 20:00
Run 400m
Max Pullups
Note: 400m = 1 point for scoring

101. PR by 12!
Pull ups were 21, 15, 11, 11, 11, 11, 14


Alden Hingle 04-15-2014 07:15 PM

Re: Over 50 Crossfitters Sign In
Cliff - You are so right. I grew up in south Louisiana so have many fond memories of Mardi Gras and all the various food and music festivals. We go back at least once a year for family visits and some fun in the city.

WU: Row 1km; t-spine and shoulder mobility
Workout: Turkish get-ups 35# X26 reps

Cliff Miller 04-16-2014 06:38 AM

Re: Over 50 Crossfitters Sign In
great work as usual guys......

alden....lucky you to have grown up there...i was there only for a week but fell in love with that whole area....i felt very comfortable there and not in a red neck way :D ...

last nite

EMOTM for 10min.:
10 Bamboo Bar Bench ..... 16 kg kb per side red bands
5 rounds narrow grip
5 rounds wide grip

was definatly feeling it by the end of 10 minutes

5 rounds for time of:
5 Deadlifts 225 lbs
10 Lunges


Decline Sit-ups: 3x20

Hollow Rocks: 100 abs were smoked after the decline sit ups....had to break these up into sets of 10

Bill Hoogsteden 04-16-2014 05:20 PM

Re: Over 50 Crossfitters Sign In
Kicking Butt guys!!

400m run
100+ SUs
10 leg swings
15 Push Ups
10 Pull Ups
15 Push Ups
10 45# presses
6 DUs

EMOM (5 Min) 3 reps 315#

10 Burpees (Yay! Burpees!!) over the Box, 18"
25 AbMat Sit Ups


[I]The DLs went better than last week. I was at least able to do touch & go's on the 1st minute.

The metcon went okay. I kept thinking about missing the box. The last round was the fastest.[/I]

Alden Hingle 04-16-2014 08:24 PM

Re: Over 50 Crossfitters Sign In
Row 1km; t-spine and shoulder mobility; walking lunges X2X20 yds
Split squats 20, 25, 30 X10/ side
KB C&P 25# X3X(1-5) 45 reps/ side
Swings 35# X4:00 107 reps
Row 500m

Cliff Miller 04-17-2014 06:34 AM

Re: Over 50 Crossfitters Sign In
last nite

EMTOM for 8 min.:
20m O/B Prowler Push nice little warm up in the steady spring drizzel

AMRAP in 15 minutes of:
500m Row
15 Toe Touches
15 Box Jump Overs
15 Goblet Squats 24 kg kb

3 full rounds 1 row, 5 box jump overs

then 150 unbroken large green band standing abs

weighed myself as well down to a svelt 231 lbs which is around 6 lbs in 3 weeks. feeling much more "perky" than when i started the food group just under 3 weeks ago.

we have been weighing out proteins for the entire time on food group so far and tomorrow (i believe....meeting tonite to go forward) we will begin to start weighing our carbs and fats.

it is a chunk of work to get orgainzed but my wife and i do it as an "our time" thing after dinner to build the snacks and lunch for the next day so that we can eat breaky and just grab and go for the others.

i am at 4 blocks 5 times a day so it is a ton of good food all day long :pepper: cause boy i sure love to eat :D

Bill Hoogsteden 04-17-2014 05:00 PM

Re: Over 50 Crossfitters Sign In
Nice work guys! Congrats on the weight loss Cliff! Sounds like a LOT of planning.

500m row
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
15 Push Ups
10 Pull Ups
15 Push Ups
10 45# Presses
Burgener Warm Up
45#, 95# OHS X3 with a hold at the bottom.

For time
10 squat snatch (#95/45)
Run 400m
10 squat clean (#135/85)
Run 400m
10 Squat Clean (#135/85)
Run 400m
10 Squat Snatch (#95/45)
Run 400m

Scaled to Power Squats and Power Cleans


[I]My knee was talking BAD to me, so I went with Power Squats & Cleans. I did the 1st half in 14+min. Then, I tried to do subsets of 2 for the lifts which cut my remaining time.[/I]

Jim Cordes 04-18-2014 11:33 AM

Re: Over 50 Crossfitters Sign In
4/18 WOD
A1. Bench Press, 20X1, 3-4 reps, 4 sets, rest 1:00
A2. Pendlay Row, 20X1, 3-4 reps, 4 sets, rest 1:00
135/135; 145/145; 155/135; 155/135
Form not great on 145 Pendlay Row so went down to 135.

AMRAP 7:00
3 OHS 95/65#
3 T2B
6 T2B
9/9, 12/12, etc...
74; that is, 14 OHS in round of 15. OHS felt really good and I hit toes on every single rep.

Woke up at 5:20 a.m. the last few mornings and just couldn't motivate for a WOD. I think I am dealing with bad adrenal fatigue from all the stress of everything, so a few days off was not a bad idea.

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


JT Kalnay 04-19-2014 06:30 AM

Re: Over 50 Crossfitters Sign In
Friday April 18, 2014

Back safe and sound.
Hiked 52 miles, climbed more than 20,000 feet.
Descended more than 23,000 feet.
Did a high altitude burpee challenge at 15, 200'.

Here's the profiles for some of the hikes. Be sure to click on the "climbs" tab...

Got in some impromptu L-sit weighted dips at Machu Picchu.

Happy to be back in the US of A.

JT Kalnay 04-19-2014 11:18 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
Saturday April 19, 2014

First full day back in the US of A.

Welcome Home Sampler

10 pass throughs
10 foam rolls on the back
10 foam rolls on the thighs
10 leg swings each side
10 goblet squats with 20#
10 kbs with 20#
10 jumping pullups
10 box overs (20")
10 OHS with training bar (11#)
10 wbs 20#
10 trips across the balance beam
10 trips through the agility ladder
10 burpees
10 deadlifts with 135#

Alden Hingle 04-19-2014 06:15 PM

Re: Over 50 Crossfitters Sign In
JT - Welcome home! Machu Picchu is one of the hikes I'd love to do; just don't know how I'd make it work with the sleep apnea. Not a lot of electric power at that altitude for the CPAP.

4/18 Bicycle road ride
20 miles; 1236' of climbing; 1:25
First road ride of the season because the snow just keeps coming. Was great to be out without cold weather gear!

Row 1km; halos 25, 35# X20; t-spine and shoulder mobility
KB C&P 35# X5X(1-5) 75 reps/ side
KB swings 35#X5:00 115 reps
Cash out:
KB press 45# X2X5 10 reps/ side

Not a lot of "gas in the tank" when it came time for the swings today. Don't know if it was yesterday's bike ride or the 5 ladders of C&P but needed a good talk with myself at the 2:00 mark to keep going. Was very happy to average 23 swings/ minute when all was said and done.

JT Kalnay 04-20-2014 09:56 AM

Re: Over 50 Crossfitters Sign In
Easter Sunday, April 20, 2014

Two laps around the farm (only recorded one of them)

Re-introduction to CrossFit Sampler
10 jumping pullups
two minute goblet squat
10 deadlifts at 135#
ten pass throughs
ten times back and forth on the balance beam
ten double unders (which required about 45 single unders)
ten toe tap and side to side shimmy footwork slides
ten wall balls (6# to 9' target)
ten ring dips (with black band)
ten push presses with 35#
ten push ups on my knees
ten burpees

Training for Peru was all about walking uphill and doing box ups.
It got me in shape for Peru and got me over the 15,200 pass, but it is a completely different motor than required for CrossFit, or for anything "high intensity". Training for Oly lifting got me ridiculously fast and strong for a single lift, but doing ten of anything is a challenge. Have decided that competing in Oly lifting is not the right path for me b/c it produces a fitness and a body that I don't want. I want a 185# lean yoga climber runner biker swimmer play kickball with the kids body that is functional.

Tim Randall 04-20-2014 02:03 PM

Re: Over 50 Crossfitters Sign In
Happy Easter Everyone, a very special holiday for Christians all around the world!
Welcome back JT. Those hikes look amazing!

Update: My mother and Law passed away peacefully in the Hospice House last Saturday, a difficult time for family left behind, however we know she is in a better place.

I was able to travel up to Bellingham and use our MH as a much needed place of refuge while we took our turn providing 24hr care for her until she needed more medical attention than any of us could supply.

I was generously offered the opportunity to workout daily at JOGO CF and did my best to stay focused on the MASTERS QUALIFIER coming up?
We returned home just in time Thursday for the 4 WOD announcement and so far I have completed 3 of Four.
EVENT#1 I was so far able to Clean 180# (25# PR) will possibly give one more attempt tomorrow?
EVENT#2. And a Three didn't go so well but I did complete them with a 11:51 and 28:22 respectively. I had previously never been able to snatch multiple reps of 95# or do 45 HSPU'S, so while certainly not in games contention, I felt a certain level of personal accomplishment.
I will do EVENT#4 tomorrow and start training for NEXT YEARS OPEN! (After the Mrs. And I take a week off somewhere where the sun is shining everyday!

a THANK YOU :thanx:for the encouraging words and prayers and be Blessed as you celebrate in your own way EASTER.

Cliff Miller 04-21-2014 10:33 AM

Re: Over 50 Crossfitters Sign In
tim....thoughts are with you....tough one to deal with.....

JT....welcome home...what a great trip you must have is certainly on my bucket list

friday nite at the box

Specialty Bar Back Squat: 1RM....333lb mega bow bar

once you get your weight established for
the Ultras rest no more than 1min. between
sets until you get to Hip Bridge

Stiff Leg Ultra Wide Sumo Deads: 3x8 .... 185 lbs....this certainly made me notice my hammies
*Ultra wide is feet as close to plates as poss.

Snatch Grip Dimels: 3x10 185lbs

2 KB Russian Swings: 3x20 12 kg kbs

Band Hip Bridge: 100 single red band

Band Sit-ups: 3x20 (heavy as you can use) black band....did not really like the last set.

saturday a.m.

Reverse Hyper: 4x20 180 lbs

Yoke Walk: 4x100m (real heavy, wear belt)
*out on road

250lbs yolk and plates combined

1/2 GHD Sit-up hold: 3xtime (banded) :16, :21, :32

then spent the rest of the weekend installing drywall, finishing it and starting to paint the kitchen....looking forward to the gym today rather than more painting.....:rofl:

*do these on the floor, feet hooked

JT Kalnay 04-21-2014 01:21 PM

Re: Over 50 Crossfitters Sign In
@Tim, thoughts and prayers are with you.

Monday April 21, 2014

a.m., walked a mile on the treadmill
10 T2B
10 pistol attempts
10 dumbbell presses each arm

p.m., walked a mile outside, who knew that four laps of my boardwalk was a mile? [url][/url]

front plank, child's pose, left plank, cobra, right plank, goblet squat hold
10 OHS 45#
10 jumping dips
10 jumping C2B

Am going to try getting up from my desk twice a day or three times a day like this.

Spent a few minutes looking at the Kilimanjaro brochure...

Pat Quigley 04-21-2014 01:55 PM

Re: Over 50 Crossfitters Sign In
Tim, my thoughts are with your family.

Missed about 1.5 week due to intestinal and bronchial issues and related antibiotic that puts tendons are risk.

Today at Tribal:

after warm up and range of motion work.

1 rep Max. DL= 490.

Yahoo, first heavy DL this year.


12 Walking lunges w. kb
10 Burpees
8 Pull ups.


Good to be back.

Cliff Miller 04-22-2014 07:26 AM

Re: Over 50 Crossfitters Sign In
last nite

1RM saftey squat bar 340lbs

3 x 3 s/s bar squat 2 second hold at bottom 240 lbs

100 unbroken hip bridge

3 x 8 wide grip dimle dead lift 225 lb

3 x 20 holding a 45lb plate walking lunge

JT Kalnay 04-22-2014 12:33 PM

Re: Over 50 Crossfitters Sign In
Tuesday April 22, 2014

Walked a mile, did 40 bench presses each arm with 20# dumbells.
Held Warrior One on both sides as long as I could (which was about a minute each b/c it's really hard to hold my arms parallel to the horizon).

walked a mile, 2 minute goblet squat, 5 snatches with 45#, 10 OHS with 45#, 15 wall balls with 11# ball to 10' target, held a hand stand and did 1" hspu for a minute.

Tomorrow I might try to move something heavier than 45# or 135#.

Jim Cordes 04-22-2014 04:50 PM

Re: Over 50 Crossfitters Sign In
4/19 Workout
Lots of mobility and light calisthenics at Bacara
4 min max pushups = 100.
First minute about 30 or 40 with sets of 10-10 then 5’s. After first minute things got slow quickly. Short sets for the rest of the time.

4/21 WOD
Snatch, 5, 3, 2, 2, 3, 5, ascend & descend in weight, rest 90sec
75-95-105-105-95-85, all split snatch

5 rounds of
8 Dumbbell Snatch (tough weight)
12 HR Pushups
16 Situps
*every 3min run 200m
8:45 with 45# dumbbell. Considered going with 55#, glad I didn't.

4/22 WOD
For Time
20 Thrusters (95/65)
30 Double Unders (60 singles)
15 Thrusters (115/80)
60 Double Unders (120 singles)
10 Thrusters (135/95)
90 Double Unders (180 singles)

This was terrible! First set of thrusters 10-5-5, then tried 2 at 115 and scaled down, so my weight scheme was 95-105-115. Even then thrusters in short sets of 2-3. Double unders were pretty badly affected by the thruster fatigue too. This one looked nasty on paper and it was! Props to Cody and Lindsey for being the only people doing this Rx’d.

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


Jim Cordes 04-23-2014 11:13 AM

Re: Over 50 Crossfitters Sign In
4/23 WOD
A. Backsquat, work up to a 2RM in 15:00
No score.
Failed twice at 245. Hit it once each time, failed on 2nd rep each time.

1 round for time:
1000m Row
rest 1:00
10 Turkish Getups (alt L/R)
rest 1:00
800m run
rest 1:00
10 Turkish Getups (alt L/R)
17:57 @ 1.5 pood.

1K row in 3:55. Setting damper at 3-4 really makes a difference for me. Otherwise, the 1.5 pood TGU's, as always, took an eternity. Worked on better control of bell on the descent instead of just letting it crash to the floor. Huge class this morning!

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


Pat Quigley 04-23-2014 03:01 PM

Re: Over 50 Crossfitters Sign In
Almost too short to post:

Warm up, mobility.

Empty bar review of snatch progression.

7 sets no time. snatch progression

3r wide grip floor to knee
3r wide grip floor to hip
3r wide grip floor to overhead.

Used 85 #. This was tougher than I thought before starting. Stopped to roll out my back a few times.

JT Kalnay 04-23-2014 05:40 PM

Re: Over 50 Crossfitters Sign In
Wednesday April 23, 2014

Goblet squat, pass throughs, 10 OHS 45#, 10 deadlifts 135#, 10 snatches 45#, 10 C&J 95#, 1 snatch @ 95#

Walked from the studio to the condo. 3.7 miles
It was a little cold and breezy here on the north coast.

JT Kalnay 04-24-2014 02:02 PM

Re: Over 50 Crossfitters Sign In
Thursday April 24, 2014
243.9 pounds, 22% body fat

Goblet squat, pass throughs

For Time
10 OHS 45#
20 burpees
30 wbs (11# ball to 11' target)
40 single unders
10 double unders (got them unbroken)
10 T2B (one at a time)


walked 1 mile

10 deadlifts at 135# (this felt light, thank goodness)
10 deadlifts at 225# (this felt heavy, crap)
10 C&J at 135# (this felt okay, thank goodness)
10 snatch at 95# (this also felt okay, thank goodness)

I was really worried what the weights would feel like after three weeks with no Oly lifting and a 10 pound weight loss and just 2 months until the Pan Am Games...

Bill Hoogsteden 04-24-2014 07:17 PM

Re: Over 50 Crossfitters Sign In
Chaplin Tim, my sincerest condolences to your family. My thoughts and prayers will be with you and your family.

Great job, guys!!

500m row
100+ SUs
10 leg swings
10 Prisoner Squats
15 Push Ups
10 Pull Ups
15 Push Ups
10 AbMat Sit Ups
Burgner Warm Up
10 45# Presses
3 45# OHS
3 95# OHS

5 Rounds for Time
400m Run
15 Overhead Squats (#95)


[I]This was my 1st attempt at doing this Rx. This was tougher than I thought. My wrist was killing me. I wasn't able to get any of the OHS in one set. But at least I was ale to do it Rx.[/I]

JT Kalnay 04-25-2014 04:55 PM

Re: Over 50 Crossfitters Sign In
Friday April 25, 2014

After three weeks off Oly lifting (two weeks in Peru), it was fun/scary to get back on the platform today. Felt weak and slow, and really felt the loss of flexibility in the wrists, but managed 80% of my qualifying weights, which is a good start. Just two months until the Pan Am Games in Toronto!!



JT Kalnay 04-26-2014 01:42 PM

Re: Over 50 Crossfitters Sign In
Saturday April 26, 2014

Walked a mile.

3 hour session with Dr. Don Bisesi. He found a power leak in my setup during Oly coaching today, and also came up with a fix, rather than just pointing out the flaw. I was so focused on the stripper butt that I couldn't identify what was causing it. Looks like slack in the shoulders created the condition that allowed the power generation to be disconnected from the bar which in turn caused the stripper butt. Hit a few nice snatches after the lesson. He had a nice quote too: "Olympic lifting doesn't make you strong. Olympic lifting is a manifestation of the strength you create through deadlifts, squats, and presses." Interesting.

Walked a mile.

Shed tomorrow for heavy deadlifts and some metabolic conditioning.

Jim Cordes 04-27-2014 08:18 PM

Re: Over 50 Crossfitters Sign In
4/26 Saturday WOD
Partner WOD, one person work at a time
1200M run
100 kettlebell swings (American)
100 burpees over partner
100 wall balls
1200M run
Worked with Sean.

4/27 workout
Back squats at SB Athletic Club
6 x 135
6 x 135
4 x 185
4 x 185
2 x 225
2 x 245

Barely made 245, don't think I would have made 2 x 250. Used a depth target so good on all reps. Disappointed I missed 2 x 245 twice last week, so went in to do it today. Always much warmer and more flexible, and therefore stronger, when I work out later in the morning or day.


Cliff Miller 04-28-2014 07:04 AM

Re: Over 50 Crossfitters Sign In
friday nite
Friday....went to the darkside of the gym....where the powerlifters hang cause the regular side was doing oly total....not in any real rush to go back....:rofl:

SS Speed Squats: 12x2 (EMOTM) 95lbs
*use avg. bands (large green band)
**must be fast

Speed Pull: 8x1 (bands) large green band 185lbs
*standing on 3/4" mat

Seated SS Good Mornings: 3x8 95lbs

SS Standing T-spine Flex/Ext.: 3x20 95 lbs

Upper 3rd Reverse Hyper: 3x20 (top to top) 20lbs
*holding at the top each rep

3 rounds of:
50 Floor Wipers (bar weighted in rack)
20 1/2 GHD Sit-ups


12 min time Cap:
4 rounds
40M O/B Prowler Push
40M O/B Yoke Walk (150 lbs is the weight of the empty yoke)

In remaining time...

AMRAP in remaining time:
Row (cals)

the above got off to a bad start 'cause when i checked the stop watch after the first 2 rounds of prowler and yoke i had not started it. ended up doing a total of 5 minutes rowing so i was close to 12 minutes.

Ext. Rot. Band Pulls: 4x20/s single red band

Band Pull Aparts: 200 single red band

AMRAP in 4min. of:
Weighted Sit-ups (20) 63 reps

had a very productive yard work weekend and now this morning am wishing today was not monday

Jim Cordes 04-28-2014 09:18 AM

Re: Over 50 Crossfitters Sign In
4/28 WOD
A. 3 Position Squat Clean + 1 Split Jerk (high hang, knees, floor), work up to a tough weight for complex with perfect form in 15:00
145. Failed on second clean at 155.

Wall Balls
No-Pushup Burpee Box Jumps
This was a grind. Burpee box jumps were where all the time went. Legs were fried from squat cleans and also heavy back squats yesterday.


JT Kalnay 04-28-2014 12:35 PM

Re: Over 50 Crossfitters Sign In
@Cliff, it's good to visit that dark side every once in a while, b/c it can make you stronger and, it helps understand exactly how strong the human body can get.

Monday April 28, 2014

Walked 1 mile.
Pass throughs, goblet squat hold, 10 ohs 45#
front, left, right plank
warrior both sides
down dog
hip flexor

front squats

back squats

10 pistol attempts on each side to a box, went 19 for 20.
When I can go 20 for 20 with ease I will lower the box.

It's been a while since I did any heavy squats (e.g., 6 weeks?) since they weren't part of training for Peru...

Bill Hoogsteden 04-28-2014 03:56 PM

Re: Over 50 Crossfitters Sign In
Nice work Guys!

[B]25 Apr:[/B]
15 min MU practice

Clean 5-4-3-2-1-1-1

115(5), 135 (4), 145(3), 155(2), 165(1), 145(1), 145(1)

[B]26 Apr:[/B]

10 135# C&J

[B]28 Apr:

400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 AbMat Sit Ups
10 45# Presses
Mobility Work

10 RFT:
10 Alternating Lunges (5R, 5L) with plate overhead (#45/25)
20 Hand Release Push-Ups


[I]This was tougher than I thought it would be!! I had no shoulders afterward.[/I]

Cliff Miller 04-29-2014 06:58 AM

Re: Over 50 Crossfitters Sign In
JT.....i had fun that day on the darkside and i know if i were not dealing with my arthritic body parts i would have been over there in a coach is programming me with a combination of movements with a bent for sure on the strength side of things.

i know that as i age the stronger and fitter i am growing old the less health issues i am going to have to face.

one of the darksiders i was working in with (who is in his early 30's and a fire breather) when i said we were going to have to strip the 25lb plates off of the bar for one on my sets "cause i am the old guy here" his reply was "man i can only hope to be doing what you are doing when i reach your age" kinda felt good to hear that :pepper:

anyways last nite

Bench: 1RM(wide grip) 185lbs
*index on bench ring

Incline Multi Grip Bench: 8RM 70lbs....shoulder definatly does not like this position

Multi Grip Skull Crushers: 3x8 60lb bar

DB Bench: 100 5lbs

Ext. Rot. Band Pulls: 4x20/s single red band

5 rounds for time of:
20 standing Row
10 Russian Twists
10 Toe Touches


keep up the great work as usual guys

JT Kalnay 04-29-2014 03:38 PM

Re: Over 50 Crossfitters Sign In
Tuesday April 29

Walked 1 mile.
goblet squat, pass throughs, 10 OHS 45#
10 snatches at 95#, focusing on straight bar path
10 C&J at 135#, focusing on straight bar path

walked 1 mile
With continuous motion (but not racing by any means)
20 strict presses (10 each arm) with 20#
3 T2B
20 sp, 25#
3 T2B
20 sp, 30#
3 T2B
20 sp, 35#
3 T2B
20 sp, 40#
4 T2B
12 sp, 45#
4 T2B
10 sp, 50#
4 T2B

10 banded dips
10 burpees (have I voiced my opinion lately on burpees?)

Bill Hoogsteden 04-29-2014 03:50 PM

Re: Over 50 Crossfitters Sign In
Cliff, Amen to that!! Nice work!!

(At base Globo)[/B]
.444444444mi run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
20 Push ups
10 45# Presses


Bench Press 5-4-3-2-1-1-1
135#(5), 155#(4), 185#(3), 205#(2), 225#(1), 235#(1), 245#(1)

Back Squat 5-4-3-2-1-1-1
135#(5), 225#(4), 245#(3), 275#(2), 285#(1), 295#(1), 295#(1)

[I]I was happy with the Bench numbers. The last two I did with a spot. 235 was easy, but I needed a little help with the 245#. I was glad I was able to do that weight considering my shoulder.
The Back Squats went easy as well, but the last two, I was not happy with my form. :shrug: Next time - PRs!![/I]

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