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Jim Cordes 05-29-2014 10:46 AM

Re: Over 50 Crossfitters Sign In
5/29 WOD
A. Front Squat, 30X1, 5,3,2,1,1, rest 3:00
135-155-175-185-out of time

4 rounds
20 Wall Balls, 20/14#
rest :10
Tough set unbroken pull-ups (not max, kipping ok)
rest 3:00

34 pull ups.
First WOD after Murph and my inner elbows were still very sore and I could not stretch my arms to full length. Not surprisingly, my pull ups were horrible. Sets were 6, 9, 9, 10. OTOH, first 3 sets of 20 wall balls went straight through with good form.

Bummed I ran out of time on the front squats because they were feeling strong. Think I had 200 in me for the last one rep. I'll have to do this rep scheme over again soon.


Bill Hoogsteden 05-29-2014 06:25 PM

Re: Over 50 Crossfitters Sign In
Cliff, Nice job! I've always wanted to try Atlas Stones. One of these days...

[QUOTE]First WOD after Murph ... Not surprisingly, my pull ups were horrible. [/QUOTE] I feel your pain Claw!!

[B]28 May:
WU: (at the Base Globo)[/B]
.3333333333mi run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Sit Ups
Tried to do a Pull Up but my hand cuts hurt like hell!! :yikes:
Basically bagged the WOD for the day.

[B]29 May:
400m run
10 Leg swings (Both legs, each direction)
10 air Squats
10 push ups
10 Pull Ups (with a glove on my cut hand!)
10 AbMat Sit Ups
10 45# Presses
10 45# OHS

Split Jerk
75 (5), 95 (4), 115 (3), 135 (2), 155 (1), 175 (1), 195 (f), 195 (f)

For Time
21 Burpees* (Yay! Burpees!!)
75 Double-Unders
15 Burpees* (Yay! Burpees!!)
50 Double-Unders
9 Burpees* (Yay! Burpees!!)
25 Double-Unders

*jump up to a 45lb bumper plate for burpees (Yay! Burpees!!)

Scaled 3:1 SUs (225, 150, 75)


[I]I was a little disappointed in the Split Jerks. 75# was tough and by the time I got to 175#, I felt good. I guess I should have tried 185# or 190#.

The met con was different, jumping on the 45# plate slowed down the burpees. (Yay! Burpees!!) At least I had the fastest time on the board. Of Course, it was the only time on the board! :D[/I]

Jim Cordes 05-30-2014 10:22 AM

Re: Over 50 Crossfitters Sign In
5/30 WOD
A1. Single Leg Deadlift, 7-9 reps/leg, 4 sets, rest 60sec
Used 1 pood kettlebell and 45# bar.

A2. Powell Raise, 3131, 7-9 reps/arm, 4 sets, rest 60sec
10# and even that got tough.
Did 7 reps in later sets.

AMRAP 10:00 at 80-90% effort:
5 Dumbbell Man Makers
200m Run
(Note: Man Maker = pushup, row right, row left, burpee, squat clean thruster)
4 rounds using 0.75 pood kettlebells.
Had to be a little deliberate on rows when resting on only one bell.


JT Kalnay 05-30-2014 04:27 PM

Re: Over 50 Crossfitters Sign In
Thursday May 29, 2014

Heavy jerk practice, taking it from the rack.

Friday May 30, 2014

Deads to 455, then 10x315 standard grip, then 10x225 snatch grip.

Finished up with 20 jerks at 75# really trying to "punch" up to get low.

My jerk has suffered as I've focused on the snatch.

JT Kalnay 05-31-2014 10:10 AM

Re: Over 50 Crossfitters Sign In
Saturday May 31, 2014

Good to see Jeff at the Shed 'o Pain, that ought to be a regular occurrence!

Mobility work.
OHS practice, got a 105# OHS! That's a 40# PR!!!!

Clean and Jerk (with full squat clean)
5x165 (these were starting to feel heavy by the end....)

Pistol practice.
Handstand practice.

JT Kalnay 05-31-2014 06:28 PM

Re: Over 50 Crossfitters Sign In
Saturday May 31, 24

PM Session

walked three laps around the farm, which was a good thing, until I used it as an excuse to have a little ice cream, which turned into a little more ice cream, which was a bad thing.

JT Kalnay 06-01-2014 10:29 AM

Re: Over 50 Crossfitters Sign In
Sunday June 1st

Perfect morning conditions in the shed 'o pain!

mobility work

100 single unders, 10 double unders, buy-in
Toes to bar (went 18 for 18 with no whiffs! strung together 6!)
box jumps (12" box)
100 single unders, 10 double unders, cash out

Didn't sit down once during the metcon. While I paused, I didn't stop.

presses to 125
push presses to 165

rope climb practice

JT Kalnay 06-02-2014 05:06 PM

Re: Over 50 Crossfitters Sign In
Monday June 2, 2014

Mobility work (goblet, pass through, hips, thorax, shoulders)

OHS up to 135# (20# PR over yesterday's 40# PR!)
Front squats up to 255# (10# PR)
Back squats up to 355#

Then, 10x255 backsquat, 10x135 backsquat.

50 unbroken box ups onto an 18" box. This was hard.

Cliff Miller 06-03-2014 06:58 AM

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

saturday modified filthy fifty but it still sucked 24:32

spent both saturday and sunday with a buddy helping me do all those house hold chores that makes wives happy :broc: got major browine points....

last nite at box

rowing for caloriesa tabata 8 x 20 on / 10 off


1 RM hi pin front squat w/red bands 225lbs (screwed up the direction the bands were susposed to be and almost doubled the tension on them)

ghd deadlift 3 x 8 115lbs

4 rounds for time

25 hip extensions
25 hollow roc


Jim Cordes 06-03-2014 10:34 AM

Re: Over 50 Crossfitters Sign In
5/31 Saturday Partner WOD
Lots of med ball work with Carole "Beast" East.

6/1 Workout at SBAC
Front Squat 5, 3, 2, 1, 1, 1,
Huge PR!

Find one rep max push press
155 (failed at 165)

6/3 WOD
5 rounds of:
200m Row
15 Russian KBS, 2pd/1.5pd
15 Wall Balls, 20/14#
rest 2-3min
Note: the goal is to get FASTER each round.

Tried to speed up the row each round, which I accomplished, but I paid for it on wall balls, so I ended up with increased split times. Last two rounds of wall balls broken up.
Splits 2:04-2:07-2:08-2:10-2:15


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