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Cliff Miller 05-15-2014 07:13 AM

Re: Over 50 Crossfitters Sign In
last nite....speed prepped for a 40 person bbq tonite....shopped, got 4 pork butts on the smoker, chopped 4 heads cabbage for coleslaw, made the dressing, chopped veggies for salad, got trailer organized and loaded in under 2 hours....the wife was not real impressed when we got to the end and i put my arms in the air and yelled "time"...:rofl:

at the box:

EMOTM for 10min.:
5 Squat to Box Jumps 24" box

SS Back Squat: 1RM (3 sets of chain) 290lbs

Snatch Grip Deadlift: 3x8 155lbs

Double KB Squat on Boxes: 3x20 16 kg kb....had to fight for the last couple of reps

Standing Abs: 200 unbroken....large green band

JT Kalnay 05-15-2014 11:57 AM

Re: Over 50 Crossfitters Sign In
Thursday May 15, 2014

Feeling really worked from yesterday's Oly practice...

Air squats
Goblet squats
Empty bar Oly drills with straight arms.
5 rounds, moving continuously
5 C2B pullups, 5 dips (with bands).
Repeat empty bar Oly drills with straight arms.

From yesterday's practice:
Coach: "JT, you have to learn to lift the bar with your legs. You trust your arms more than you trust your legs."
JT: nods head in agreement, sweat drips off nose and forehead.
Coach: "JT, you have big arms, but I can see from way over here that your thighs are at least three times as big as your arms."
JT: nods his head, more sweat drips off.
Coach: "And I can guarantee there's going to be some busted-up old Russian dude with thighs ten times as big as your arms, and he's going to lift a lot of weigh with those thighs."
JT: imagines a Russian lifter with hands sprouting from his thighs.
Coach: "Okay, get on that bar, and don't bend your arms. Lift it and jump."
JT: walks to bar, leaving a trail of sweat and chalk. Lifts bar with straight arms.
Coach: "Good. Now do it 100 more times, and every time you bend your arms we start counting back at zero."
JT: looks at bar loaded with 185#, thinks back wistfully to doing 100 burpees for time...

Alden Hingle 05-15-2014 08:48 PM

Re: Over 50 Crossfitters Sign In
Not sure what happened. A couple of my posts did not make it. Clean & press and snatch workout from the 11th put me in the hurt locker. Next day's ortho appointment wasn't great news either. Confirmed my suspected neck issues (arthritis, bad disks, etc.). Waiting now for MRI to determine what the options for repair are. Time for leg work. ;)

5/12 Deadlifts and box jumps
5/13 Easy row 4km 19:44
5/14 Deadlifts and box jumps

5/15 Mountain bike ride
Falcon trail on US Air Force Academy. 14 miles; 1400' climbing; 2:22. First time riding the trail and we were psyched that we beat the average ride time by 20 minutes. :kicking0:

JT Kalnay 05-16-2014 04:17 PM

Re: Over 50 Crossfitters Sign In
Good luck on the MRI Alden.

Thursday May 15, 2014


walked a few miles


JT Kalnay 05-16-2014 04:19 PM

Re: Over 50 Crossfitters Sign In
Friday May 16, 2014

Had body composition testing done in the "bod pod" at LCCC.
246.2 pounds
27.2% body fat

this means I ought to be able to get down under 231 without losing any muscle. I know, that fact was obvious to everyone on the planet :icon_spee except me...

Oly practice
snatch to 79kg (failed at 80)
c&j to 105k (failed at 110)
squat cleaned 90kg, want to start squat cleaning everything, power cleaned the 100k and 105k.

5 weeks and 1 day to Pan Ams.
I am sweating the opening weights...

JT Kalnay 05-17-2014 09:50 AM

Re: Over 50 Crossfitters Sign In
Saturday May 17, 2014

Five weeks until the Pan Am Games.

goblet squat, pass throughs, 11# OHS, 45# OHS

squat cleans

snatch grip deadlifts

c&j grip deadlifts
1x425 (this felt heavy)
20x255 (one every thirty seconds)

15 wall ball shots (20# to 10' target)
3x31# squat snatches :yikes:(that's right SQUAT snatches!!!)

Bill Hoogsteden 05-17-2014 12:28 PM

Re: Over 50 Crossfitters Sign In
Alden - Good luck with the MRI!

JT - Nice Bod Pod results! I had mine done this past winter! Not as good as yours!! :D

400m run
100+ SUs
10 leg swings
10 Air Squats
10 Push Ups
10 45# Presses
10 45# OHS
10 PVC Pass throughs
Mobility work

Shoulder press 1-1-1-1-1 reps
65, 85, 105, 125, 135, 140
Push press 3-3-3-3-3 reps
65, 85, 105, 125, 135, 145
Push Jerk 5-5-5-5-5 reps
65, 85, 105, 125, 135, 145(3)

[I]Not the best press work I've done. I miscounted and thought I did a PR on the shoulder press. :ranting2: But, I was happy 135# & 140# felt better considering how sore my shoulder was. It still gets sore, but I can lift almost what I was able to before. I could feel on the last set of Push Jerks![/I]

JT Kalnay 05-18-2014 09:19 AM

Re: Over 50 Crossfitters Sign In
Sunday May 18, 2014

Feeling very conflicted about Sam Briggs not making it to the Games b/c of failing at hand stand walks. She did extremely well on all the other events and is last year's champion. On one hand, all the competitors knew that hand stand walks were in the Regionals and had some time to prepare for that movement. On the other hand, not seeing last year's champion b/c of one failed movement seems Draconian. I am delighted that Annie Thorisdottor is back and moving well, and am excited to see the other competitors coming out of the Europe Regional, but still don't have my arms around Sam Briggs not being at the Games. I think I'd feel much better if you had five minutes to establish your longest continuous handstand walk, rather than having one attempt to establish your longest walk. Still, everyone knew the WOD and had the same amount of time to prepare. Some competitors (not Sam) have chosen to ignore their goats (e.g., handstand walks, handstand pushups) while other competitors have embraced their goats (e.g., Rich and rope climbs, Julie and hand stand movements).

Today's work

goblet squat hold, pass throughs, OHS hold, 10x11# OHS

first real Oly session in the newly refurbished Shed 'o Pain
(new concrete floor)
squat snatches to 85# (failed at 95#)
split snatches to 145# (failed at 150#)
clean and jerks to 205# (failed at 215, need to open at 220 for Pan Ams) (somewhere along the line since March 1st at the Iron Open where I did a 112kg C&J I've lost something)

10 burpees

Alden Hingle 05-19-2014 06:01 AM

Re: Over 50 Crossfitters Sign In
JT and Bill - Thanks. I am looking forward to the MRI only so that I will then know what the options are.

5/17 Road bike ride. 21.4 mi; 1:44; 12.4 avg; 1860' climbing

WU: Row 1 km; halos 25, 35 X20; walking lunges X3X20 yds

Workout: 5 RFT
Box jumps (16" bench) X18
Deadifts 85# X15

Cashout: Row 600m

Jim Cordes 05-19-2014 11:34 AM

Re: Over 50 Crossfitters Sign In
Catch-up time again.

[B][U]5/8 WOD[/U][/B]
A. Backsquat, 20X1, 5,4,3,2, rest 2-3min
Started at 185 x 5 and ended at 235 x 2, forgot intermediate weights

Partner Workout:
100m Weighted Walking Lunge (Barbells front racked)
8 Rope Climbs
100m Walking Lunge
6 Rope Climbs
100m Walking Lunge
4 Rope Climbs
100m walking Lunge
2 Rope Climbs
Notes: Walking Lunge can be split up in any way you’d like, but you can not advance if the weight is on the ground. Rope climbs must be done alternating partners and modify movement as needed.

Forgot time but it was decent.
Worked with Chris Chan, did this with 75# walking lunges, traded after 15 steps each.

[B][U]5/11 workout at hotel gym[/U][/B]
100 push press with 35# dumbbells, 3 burpees top of every minute.

Completed in 8th minute. Started with 30+ push presses, then about 10 per minute except I only did 4 one minute as a rest minute. This would have been a different, and harder, workout had I started with the 3 burpees.

[B][U]5/12 to 5/15[/U][/B]
Arbitrate case in Orange County.

[B][U]5/16 WOD[/U][/B]
A1. Snatch Grip Deadlift w/2 sec pause at knees, 4-5 reps, 4 sets rest 1:00
A2. Turkish Getup, 4 reps, 4 sets, rest 1:00
135/1 pood; 185/1.5 pood; 185/65# barbell(f); 205/1.5 pood
The snatch grip deadlift much easier with wrist wraps, otherwise would not be able to hold 185 for 5 reps.

AMRAP 10:00
200m Run
3 Ring Muscle ups (10 CTB Pullups)
10 Push Press, 95/65#
3 rounds with 75# push press and muscle ups!
Link to whiteboard (WFS): [url][/url]

[B][U]5/17 workout at SBAC[/U][/B]
Backsquat, 5 reps, 4 sets
135-185-185(w/ chains)-205(w/ chains)
Continuing to work on always hitting full depth. The chains were interesting, don’t know what they weighed but maybe 20# each?

Every 3:00 for 15:00, complete:
12 KB Snatches (alt L/R)
24 Mountain Climbers
36 Double Unders
Used 1.5 pood.
This was harder than it looked. D/u's straight through only on 3rd set, by end the sets were terribly broken up due to fatigue.

[B][U]5/19 WOD[/U][/B]
A. Hang Squat Snatch, work up to a tough weight w/perfect form, 10:00

B1. HSPU, tough set, 4 sets, rest 60sec
B2. Bent Over Barbell Row, 31X0, 5-7 reps, 4 sets, rest 60sec
3/95; 3/125; 4/125; 3/125
No pads on HSPU’s (or used pad with 25# plate riser). Baker suggested I pull rows closer to sternum, not waist, so I might use lower weights next time this comes around.

For time:
600m Row
600m Run

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


Alden Hingle 05-19-2014 08:27 PM

Re: Over 50 Crossfitters Sign In
Got lucky with scheduling. MRI today; follow-up appointment is on Thursday. :)

5/19 Rowing Intervals

WU: Row 1km

Intervals 2:00 work sets / 2:00 recovery X 5 sets
20:00 total time; 4358 m rowed; 133.6 watts (avg); 2:15 avg pace

Cash out: Row 600m

JT Kalnay 05-20-2014 06:57 AM

Re: Over 50 Crossfitters Sign In
Monday May 20, 2014

Adventures in the Hotel Globo
5:20am in Bellevue Washington
The hotel has a beautiful gym, 10 treadmills, 10 exercise bikes, a rowing machine, an AED, a pool, lots of mirrors, lots of television, a dozen cybex machines, and a full rack of dumbells and even barbells with plates welded on in increments of 10# up to 120#.

At 5:20 am at least 30 people are already in the gym, walking, doing curls, doing tricep extensions, doing 3" crunches, everything you're used to seeing at the hotel globo. But over in the corner, away from the mirrors, there's a woman who obviously knows her way around a WOD, doing rounds of burpees, kb swings with a dumbbell, pistols, and walking lunges. The walkers and lifters have gravitated to the machines and equipment as far from the crazy lady as possible. I step on one of the last open treadmills and do a half mile at a steep angle to get warmed up. Then I grab a dumbbell and get into a goblet squat and hold it. The women doing the WOD catches my eye and nods her understanding. The walkers and lifters squint their eyes, not understanding what is happening. I get into and hold an OHS. More unknowing glances from the walkers etc. God bless them, they are down here exercising, but they just don't understand what that woman in the corner is doing, and they don't understand what I'm doing. I grab one of the welded barbells and do some squat clean thrusters to get al the way warmed up for the morning WOD I've devised.

One of the guys doing curls gets annoyed. I don't know why. I didn't drop the weights, I didn't grunt, I didn't stare at him, I was just doing a movement he hadn't seen before. "You'll hurt your knees and back doing that," the skinny/fat curl-machine with well defined biceps says. We've been down this road before. I get the 100# welded barbell and schlep it over to the dark corner where the woman is still grinding away on her burpees/swings/pistols/lunges. She's been at it for at least 20 minutes. I get a good look at her and think that I recognize her from last year's Masters at the Games. She nods again.

I start in on my WOD. 5 burpees, 5 squat clean thrusters, 20 second front plank, 10 second right side plank, 10 second left side plank, repeat, for 10 rounds. I am trying to move as perfectly as possible, channelling my inner Rich and my inner Julie. At about round 3 the woman finishes her WOD, I think she did a half hour. There's a modern art mosaic of sweat in her area. She goes and gets a towel and some gym wipes and starts cleaning it up. On round 4 she positions herself squarely in my line of sight and asks "can I say something about your squat clean?" I nod yes. While I'm doing my planks she squat cleans 100# welded barbell and gets into the bottom and stays there. "If you try to get your toes here and your heels here, and then try to screw your feet into the ground like this, you'll get more power and it'll be easier on your balance." Yes, she's been to a box before, and it sounds like she's read Supple Leopard. I nod. I get back to the squat clean thrusters. She positions herself at the right spot for coaching a CrossFitter. She cues me on the toes and heels. She cues me on rotating my feet into the ground. This is good. This is very good.

The walkers and lifters are paying a little too much attention.

"Okay, on the next two rounds go as hard as you can and then wrap this up," she says. I recognize her fully now. Once again the coincidence magnet has struck gold. Who could say 'no?' I pick up the pace. Sweat flies from my face, grunts erupt from my mouth. At the edge of my consciousness I perceive the walkers and lifters paying too much attention. I finish the last round and collapse to the floor, as post-WOD as I've been in a long time (Oly lifting doesn't generate this metcon response). I am sprawled out panting. The master's athlete is in a full squat near my shoulder, talking technique. Someone misunderstands. They pull the AED from the wall and rush to my side. Before I know it they have opened the pack and are trying to figure out how to apply the leads. The master's athlete stops them. "He'll be okay in about five minutes, and he'll likely do it again tomorrow," she says. I nod my head. The walker returns the AED to the wall.

"Thanks," I manage.
"Anytime, I loved the Flats," she says. "Can I get a picture with you?"
"I was just going to ask you if I could get a picture with you!" I say.
We share a good laugh, and realize neither of us has a camera.
Sometimes things work out okay in the hotel globo.

Bill Hoogsteden 05-20-2014 05:43 PM

Re: Over 50 Crossfitters Sign In
Nice job Guys!

Hope the MRI goes well Alden.

JT, Awesome story!! (BTW, I've got a new BOD POD session on 9 June!)

[B]19 May:

[URL=""]6.06 mi walk[/URL]


[I]This was not planned. The bus to my work was leaving the downtown terminal just as my bus was pulling in. I thought it would be better to walk some steam off rather than wait downtown for the next bus. :ranting2:

My feet hurt![/I]

[B]20 May:
400m run
60+ SUs
10 leg swings
10 Push Ups
10 Pull Ups [I](Did 'em straight in a row!!)[/I]
10 45# Presses
10 45# OHS
10 PVC pass throughs
Mobility work

Open 13.2
10 Min AMRAP:
5 115# Shoulder to Overhead
10 115# Deadlifts
15 24" Box Jumps

4 rounds and 4 115# Shoulder to Overhead

[I]I did 40% less then my last attempt, 17 Mar 2013. Though then I used 95# and a 20" box. 115# seemed easier than 95#. My feet are still sore from my walking WOD, though I was able to do the first few rounds in under 2 min each. [/I]

JT Kalnay 05-21-2014 06:44 AM

Re: Over 50 Crossfitters Sign In
Wednesday May 21, 2014

Another 5:30 in another hotel in another town on the left coast in this tour that is nearly over. Yesterday's Seattle sunrise is replaced by this morning's low hanging peninsula clouds and mist. The small but clean gym is empty except for a man reading the New York Times while walking slowly on the lone treadmill. He might be 60 or might be 85. He takes no notice of my entry.

A boxer must run this small hotel. There's a heavy bag in the corner, a speed bag nearby, and a crinkled leather jump rope hanging from a peg. I do a couple hundred singles and eek out a dozen double unders. There's an old-fashioned leather medicine ball against the wall. I heft it, and take in its polished surface, its irregular shape, its uneven surface. An untold number of old-school movements must have been done with this implement.

I hold my goblet squat then launch into Karen. The old man never looks up from the paper. I don't know how much the ball weighs, I don't know the height of the smudge on the wall I'm aiming at. I don't care. I am alone and working hard in the lonely morning. My mind flits to a soldier on a patrol in some far away place, working much harder, much more alone. I table my growing self-pity.

There's no TVs, no beautiful people doing beautiful things, no odd looks, and thus no incident. There's just some time to think, about what a long strange trip and tour it's been. Mercifully it's over tomorrow. I finally get to go home and stay home. Home, where my eight reasons to CrossFit live.

I can't describe how happy I'll be to see my Oly friends at 4:30 in Grafton on Friday, and to sweat in the Shed 'o Pain on Saturday, to climb at Kendall Cliffs on a Sunday, and to see my old friends and coaches at CTown CrossFit on Tuesday and Thursday at 3:30, and to see my coach at noon:thirty at Rubber City Weightlifting. Because you see, in this gym, and all the other hotel gyms and globos in all the cities and towns and countries and places I've been on this interminable tour there's been no community. There's been people exercising, in their bubbles or cocoons, but inevitably alone. There's no expert CrossFitter motivating me by moving effortlessly and efficiently while doing impossible things. There's no newbie CrossFitters figuring out the most basic movements but hungry for more. There's no cadre of Wod-hardened friends struggling together, through constantly varied movements in a constantly accepting community of friends, and like minded people, who get what we're doing in this thing we call CrossFit.

It'll be good to be home, all my homes, in every way imaginable.

Cliff Miller 05-21-2014 07:47 AM

Re: Over 50 Crossfitters Sign In
great work as usual everybody

thank you for the morning entertainment JT. great reads both of them

survived the queen victoria day long weekend and back at it last nite

7 rounds

65lb saftey squat bar good morning
3 mega bow bar bench press....10lb plates and 2 sets 5/8" chain on a side

2 minute rest

5 rounds

500 m row
30 sit ups

26:11 total time

Jim Cordes 05-21-2014 01:05 PM

Re: Over 50 Crossfitters Sign In
5/21 WOD
Skill Session: Advanced Pulling Gymnastics
Ring muscle ups.

Surprise element, max pull ups.
24, disappointing.

EMOTM, 15:00
1- 10 Russian KBS
2- 10 Box Jumps, step down
3- 3-5 Weighted Chinups
Note: For weighted chin-ups, use Dumbbells held b/t legs

2 pood bell except for last set used 3 pood. 20# dumbbell on weighted pull ups.


Alden Hingle 05-21-2014 08:10 PM

Re: Over 50 Crossfitters Sign In
Great write-ups, JT. Enjoyed both of them immensely.

5/20 Hike Mt. Esther trail. 6.5 miles; 1820' climbing; max elevation 9343'

WU: Row 1km; halos 25, 35X20; walking lunges X2X20

Workout: 4 RFT
KB swings 35# X50
Row 500 m

Cashout: Row 600m

Cliff Miller 05-22-2014 06:59 AM

Re: Over 50 Crossfitters Sign In
last nite

2 Board Bench: 1RM (red bands) 185lbs

T Bar Row: 12-10-8-8-8 55-90-110-110-110

Close Grip Bench: 3x8 95 lbs

5 rounds of:
5 Pin Press (11 pin) 95lbs
10 Ring Rows
15 Squats

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

keep up the great work everybody!!!

Jim Cordes 05-22-2014 12:01 PM

Re: Over 50 Crossfitters Sign In
5/22 WOD
A. 1-1/4 Backsquat, 3-5 reps, 5 sets, rest 3:00

20 Walking Lunges
rest 30sec
10 Power cleans 135/95#
rest 30sec
10 Push Jerks, 135/95#
rest 2:00

18:22 @ 115.
Holy crap this one was hard! Only one set of PC's and one set of PJ's went straight through, otherwise broke up to 5's and then 5-3-2.


Alden Hingle 05-22-2014 07:28 PM

Re: Over 50 Crossfitters Sign In
WU: Row 1km; halos 25, 35X20; walking lunges X20 yds; air squats X10

Workout: 5 RFT
Deadlifts 90# X15 reps
KB swings 35# X40 reps

Cashout: Row 600 m

Follow-up ortho appointment today. No requirement for surgery. 4 bulging disks in neck and spondylolisthesis at C-4 but not bad enough for surgery. Resume activities as tolerated; gabapentin for nerve pain. Hurrah!!! I asked about why the KB snatches and C&P were so bad. Apparently, in those exercises, trapezius overpowers neck muscles and pulls things out of whack. This all started when I ramped up C&P and snatches so makes a lot of sense. I'll do presses instead. ;)

Bill Hoogsteden 05-22-2014 07:28 PM

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

Claw, Beware of any WOD with "Rest" in it!! :D

400m run (on the old CFWP 400m course!! :D)
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 Sit ups
10 Burpees (Yay! Burpees!)
10 45# Straight Presses
10 45# OHS
10 PVC Pass throughs
Burgener warm up

10 min to snatch a heavy single

Got to 115#. I just could not get 135#. Backing down to 120 or 125 might have been a better way to go.

EMOM: 10min
1 Squat Snatch + 2 Overhead Squat (80% of above)

Did 95# on the EMOM Snatches & OHS

AMRAP: 10 min
30 Double Unders
15 Kettlebell Swings (#53/24)

Did 53# and 3:1 SUs for the AMRAP.

6 rounds + 90 SUs + 5 KBS

[I]The squats went easier than previously. I'm not sure Deb would've liked my form, especially on the 135# attempts. I did feel the 95# Squat snatches & OHS's felt better on the last minutes.

The AMRAP went easy for the early rounds. I got the 1st round done in little over 1 min and kept getting slower. If I could've done the SUs & KBS straight through, I might have been able to keep that pace up. The KBS's really took it from the SUs. Still 6+ rounds was not too bad.[/I]

Deb Weber 05-23-2014 09:44 AM

Re: Over 50 Crossfitters Sign In
1 Attachment(s)
[QUOTE]I'm not sure Deb would've liked my form, especially on the 135# attempts.[/QUOTE]
:rofl: Good laugh for today when its slow Bill, I'm (apparently) the only one working. I have enough on my plate worrying about my own form.

Besides the lion does not worry about the opinion of know what I have to say? Baaaaa!!! :holysheep:

(I chalk the center of my bar sometimes to check my snatch... if chalk is not in my lap...then I know why Im struggling. ;-) )

JT Kalnay 05-23-2014 04:39 PM

Re: Over 50 Crossfitters Sign In
Thursday May 22, 2014

"Rest" Day (two flights, 3,500 miles, two appearances)

Friday May 23, 2014

Oly Practice (I stank..., see Thursday)
50kg (easy) [url][/url]
70kg (hard) [url][/url]

JT Kalnay 05-24-2014 09:04 AM

Re: Over 50 Crossfitters Sign In
Saturday May 24, 2014
Four weeks to Pan Am Games. For the first time in a month I have my head right about the Games. Am going to announce 65, 102 and have fun and do my best and not worry about the numbers.

Goblet squat, OHS, pass throughs, foam rolling back, foam rolling quads, hip flexors stretch

Deadlifts to 465
10x275 deadlift

Five rounds of:
10 wbs, 20#, 10'
5 C2B pullups
15 second L-sit
(was supposed to be shoot throughs, couldn't do shoot throughs)
(I had to sit down in between each round...)

Buy Out
100 single unders, 25 double unders

JT Kalnay 05-24-2014 12:08 PM

Re: Over 50 Crossfitters Sign In
Saturday May 24, 2014


walked two laps around the farm.
was able to do it in sneakers instead of rubber boots today.

JT Kalnay 05-25-2014 08:20 AM

Re: Over 50 Crossfitters Sign In
Sunday May 25, 2014

twenty laps across the balance beam and back through the agility ladder.
alternated forwards, backwards, sideways, one tap, two tap, three tap,...

pass throughs
hung out in a 45# goblet squat for 97 seconds

20 pistols each side to a 20" box, focused on form

20 pulls from just above the knees to the pocket
20 snatches, 33#, focused on upright torso

10 rounds of:
10 squat cleans and jerks, 33#
5 green band ring dips
10 green band ring pistols

buy out:
hang out in a 33# OHS as long as possible (43 seconds)

Alden Hingle 05-25-2014 06:22 PM

Re: Over 50 Crossfitters Sign In
5/23 Bike trainer. 35:00 of easy spinning

WU: Row 1km; halos 25, 35X20; walking lunges X2X20 yds; KB press 35# X3X10/ side

Workout: 5 RFT
Deadlifts 75 X15
KB swings 35 X40

Cashout: Row 600m

Pat Quigley 05-26-2014 05:37 AM

Re: Over 50 Crossfitters Sign In
In DC for a week. 50+ high school reunion for me and then wife's reunion with two of her oldest friends form jr. high.

Got to the hotel gym today. Warmed up, dynamic stretching, 5 rounds of 50 # kb swings X 10 and burpees X 5. Then 10 minutes on cross trainer. As much as I dislike burpees, they really are a geographical convenience!

Cliff Miller 05-26-2014 08:23 AM

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


EMOTM for 8min.: Vested Box Jump 20 lb vest
*increase height by 2" every minute started at 22" inches ended up at 36"

for time:
2000m Row
4min. Rest
1500m Row
3min. Rest
1000m Row
2min. Rest
500m Row

total time for above 27:51

Barbell Oblique Crunch: 200

saturday morning after to late of a friday nite at a good friends birthday party

EMOTM for 10min.: 2 SS Box Squats
*light bands, speed priority

Regionals Team WOD 7
M/F pairs
500m Row/50Box Jumps (20")
50 Deadlift/Barbell Hold (275) had to drop down to 225 after 10
50 Ring Rows/Ring Row Hang
*must alternate every 5 reps

thought i was gonna die part way through the dead lift/holds.....must not go out and play that hard the night before.....;)

JT Kalnay 05-26-2014 02:05 PM

Re: Over 50 Crossfitters Sign In
Monday May 26, 2014 (Memorial Day)

Volunteered a couple hours working with a Veteran with PTSD.

Rowed 1k
held a goblet squat, did pass throughs, did hip flexors

Squat Day

Front Squat

Back Squat
3x260 (OMFG was this hard)

Held a 45# OHS for 1:03 (a new PR)

Bill Hoogsteden 05-26-2014 05:49 PM

Re: Over 50 Crossfitters Sign In
Deb - You're the lioness! :rofl:;)

500m row
100+ SUs
10 leg swings
10 45# Presses
10 45# OHS
10 PVC Pass throughs

1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run


[I]6:30 slower than last year! :( But I did it Rx and for am old guy it's not too bad![/I]

Alden Hingle 05-26-2014 06:05 PM

Re: Over 50 Crossfitters Sign In
Great work, everyone.

Pat - Enjoy DC. Those are my old stomping grounds. Had four assignments in the DC area while in the Marine Corps and then spent another 13 years there after retiring and joining the civilian work force.

WU: Row 1km; halos 25, 35X20; walking lunges X2X20 yds; pull-ups X10

Workout: 4 RFT
Box jumps 16" X20
KB swings 45# X40

Cashout: Row 600m; suitcase carry 45, 52 X75 yds

Notable drop in workout performance by moving up to the 45 KB. Average power output dropped by 20w even though the work (ft-lbs) was the same. Adding 10% to the box jump reps didn't help either. :rofl: Will be fun to work at getting those numbers up.

Jim Cordes 05-27-2014 11:18 AM

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5/24 WOD
Saturday partner WOD with Augie and Todd, involved 250M rows, 20 burpee box jump overs, and 20 presses, with the catch that the barbell cannot touch the ground once it is first picked up.

5/26 WOD
For time:
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run

49:35 unpartitioned without a vest.
About two minutes off my best, but no callus tears. Pullups 10 then a couple 5's then to 3's sooner than I hoped. First set of push ups 10 then all later sets of 5. Just kept squatting until done. Once I finished, I ran 3 extra laps keeping people from later heats company.


Cliff Miller 05-27-2014 01:07 PM

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great work guys on murph!!!!

last nite

6 minutes on the minute

3 bench press with mini bands n/m/w 85lbs of weight


4 x 20' seated sled pull 90lbs on sled
30 incline pushup

4 x 20' seated sled pull 90lbs on sled
25 incline pushup

4 x 20' seated sled pull 90lbs on sled
20 incline pushup

lost track of the time......:mad:

200 green band standing abs

JT Kalnay 05-27-2014 02:51 PM

Re: Over 50 Crossfitters Sign In
Tuesday May 27, 2014

Oly training, felt surprisingly good after yesterday's squat sh*t storm...

Made snatches up to 73kg.

75kg ended badly...

Bill Hoogsteden 05-27-2014 05:10 PM

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Nice work guys!!

400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
2 sets of 3 chin ups
10 AbMat Sit Ups
10 45# Presses
10 45# OHS


For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups


[I]190 Pull Ups in 2 days! :yikes: Did the OHS in subsets of 7, 6, 5 & 4's, which helped. I wish the pull ups went as well! I tore my right hand on the lest set of Pull Ups! :shrug: My time was slow, but not that much slower than the others who did it Rx![/I]

Cliff Miller 05-28-2014 09:10 AM

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last nite

atlas stone lifting

220lb ball over a 43" high bar

and then a bunch of front squats, ghd sit ups, oblique work

JT Kalnay 05-28-2014 01:56 PM

Re: Over 50 Crossfitters Sign In
@Cliff, those atlas stones scare me...

Wednesday May 28, 2014

Oly practice with my coach. Managed to improve posture on the lower part of the lifts. Excellent!!!

Alden Hingle 05-28-2014 06:11 PM

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5/27 Catamount Trail hike. 6.3 miles; 1300' elevation gain; max elevation 9252'

5/28 Bike trainer. Easy spin for 35:00

Cliff Miller 05-29-2014 10:27 AM

Re: Over 50 Crossfitters Sign In
JT....yup the bigger sizes scare me to....we are lucky to have 3 different diamiater ones from basket ball size to beach ball.....the smaller "lighter" 90-130 lbs are not all that bad but when you jump upto the next size from 130 - 170 my arms just make it around them and then the 200 plus ones where i can not even touch my fingers i begin to worry :D

last nite

prowler party warm up

teams of 2 40 yards out and back each partner...then 500m row x 2


100m walking lunge
1000m row
100 air squats



russian twists
wall toe touches

glad today is a day off from the gym...:pepper:

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