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Cliff Miller 10-24-2012 11:22 AM

Re: Over 50 Crossfitters Sign In
guys....anytime you happen to find yourselves up here in need of a wod or meat fest the door is open. like i really need an excuse to fire up the bbq :rofl:

yesterday....after getting x rays on what the doctor thinks is a cracked bone in my foot:mad:will find out later today or tomorrow

8 40m forward and 8 40 m backward sled drags with 185 lbs


4 left side and 4 right side 40 m sled drags with 140 lbs

Alden Hingle 10-24-2012 12:37 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=William Hoogsteden;1102995]Cliff - Got to figure a way to sneak across the border to get some of your eats!! ;)


+1 on that! Road trip to Cliff's house.

Warmup: Row; Abmat situps; weighted back extensions; shoulder press
Lift: Shoulder press 100X5/ 115X3/ 125X4
Assist: Ring pull-ups 12, 10, 7, 6; 65# shoulder press X3X15

Warmup: Row 700m; Abmat situps X2X20; 20# back extensions X2X15; deadlifts 45, 110, 135, 165X5
Lift: Deadlift 205X5/ 230X3/ 260X6
Assist: 65# good mornings X3X10; T2B X2X10
Skills: Hang squat snatch PVC, 20, 30, 45X3, 55 (1,f,f), 45X3
55# OH squat X3

Waiting for an MRI on my foot. Hurt it a few weeks ago when I did my sprint through the Denver airport trying to make a connection. X rays didn't show any problem but the lump in the ball of the foot is proof that something is up. Luckily it only hurts to walk but not too bad when I do deadlifts or squats. :)

Pat Quigley 10-24-2012 01:34 PM

Re: Over 50 Crossfitters Sign In
Hi gang, have not posted in a while, have not crossfit in a while. About a month ago, I strained something called a scalene in my neck. At first it felt like a torn pec around the collar bone. Yet it also involved the trap and neck muscle. Getting chiro trx. a few times per week. Went back to Tribal today.
4 X:
Run 800 meters
40 Pull-ups
70 Push-ups
Scales: Rowing for running and a band for pull ups.

good to be back.

Bill Hoogsteden 10-24-2012 06:36 PM

Re: Over 50 Crossfitters Sign In
Sounds like a road trip!! :D

Hope you guys are feeling better with your feet! Broke a metatarsil (sp?) when I was younger. Not fun!

Pat - Glad to see you're back!

400m run
2 rounds:
10 Pull Ups
10 20# Med Ball Cleans
10 Hollow Rocks
3 forward rolls

5X5 Back Squats @ 75% – rest 90 sec.


1 minute AMRAP of Jerks @ 185/120#

-then (no break)-

100 Burpees (Yay! Burpees!!) for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 185/120#.
Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 185/120#
Score is total number of Jerks and total time for Burpees (Yay! Burpees!!).


Scaled to 135#

10 Jerks/66 Burpees (Yay! Burpees!!) in 10 min/4 Jerks

[I]Back squats went well. Used my 1 rep max for the 75%. 205 felt easier on my knee than 185#. Weird.

the AMRAP was awful I counted for the class & did it by myself with a cheering section ("Yay! Burpees!!, Bill!" :D Did 11 the 1st min, then tried to keep a 6 Burpees (Yay! Burpees!!) pace for the rest of the 10 min. Could barely do 4 Jerks for the last minute.[/I]

Did 15 Burpees (Yay! Burpees!!) to finish the 81 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

Cliff Miller 10-24-2012 09:10 PM

Re: Over 50 Crossfitters Sign In
glad you are back at it pat. missed hearing from you as you inspire me with each of your posts.


3 RM bench 195


3 x 12 135lbs bent row


5 x 25 green band good mornings

then the local news paper had the "best" in squamish awards. the bike race we organize won 2 awards and i won one for the "best mayor" we will never have:rofl: kinda nice to be recognized by the comunity for all the work we put in over the year

JT Kalnay 10-25-2012 04:41 PM

Re: Over 50 Crossfitters Sign In
Thursday October 25, 2012

First day back at the box after the comp and a lengthy trip to California.

Two rounds of:
50 single unders
25 ball slams
15 air squats.

Two rounds of:
20 weighted burpees (did regular burpees on second round)
40 situps
60 goblet squats (did air squats on second round)
run 800

Wow that knocked some rust off!

Bill Hoogsteden 10-25-2012 04:47 PM

Re: Over 50 Crossfitters Sign In
Congrats Cliff!! You're the fittest in my book!! :D

.5555555556 mi run
100 SUs
2 rounds:
10 Push Ups
10 Air squats

15 Min Push Jerk Practice 135#, 155# (PR!), 175#(PR!), 185#(PR!), 205#(f) :pepper:

5 135# Power Cleans
9 135# Front Squats
4 135# Push Jerks
90 sec rest
5 135# Power Cleans
4 135# Front Squats


[I]Got tired & pulled a DNF. Front Squats got hard. But since I PR'ed the Push jerks, I didn't feel that bad! Should've went with 195# Before going into BW territory![/I]

82 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

Alden Hingle 10-25-2012 06:24 PM

Re: Over 50 Crossfitters Sign In
Pat - Welcome back. Glad the scalene issue has gotten better and you're back in the gym.

Cliff - Congratulations on being recognized. Always nice when the good guys get some credit.

Warmup: Short hike (3 mi) in the snow; row 500m; Abmat situpsX2X20; weighted back extensions X2X15; ring pull-upsX2X10; back squat 45, 80, 100, 120X5
Lift: Back squats 150X5/ 170X3/ 190X4
Assist: 100# back squats X2X10; 25# walking lunges X2X16

Bill Hoogsteden 10-26-2012 05:44 PM

Re: Over 50 Crossfitters Sign In
JT - nice job!

Alden - Nice Back Squat Work!! The Farmers Almanac is predicting snow her the week of Halloween!:D It might happen!

500m row
100 SUs
10 24" Box Jumps


1 mile run
21 155 Clean & Jerks
800 m run
21 155 Clean & Jerks
1 mile run

Scaled to 95# C&J


[I]Was able to do ONE 155# C&J. Had an attack of sanity & scaled since my shoulder was sore. The second round of C&J seemed lighter than the first. Weird. Kinda of wished I at least went to 135.:rolleyes:[/I]
83 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!!

Cliff Miller 10-27-2012 10:36 AM

Re: Over 50 Crossfitters Sign In
thanks guys

last nite teams of 2 only 1 person working at each time

10 minute amrap

10 20lb med ball straight leg sit up
10 hip extension

12.5 rounds

5 minute rest

5 24kg goblet squat
10 lunge

17.5 rounds

this morning

1-2, 2-4,3-6.....10-20 (10 minute time limit)

275 lb dead lift
hollow rock

8 rounds plus 7 deadlifts

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