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Bill Hoogsteden 12-04-2014 05:25 PM

Re: Over 50 Crossfitters Sign In
Thanks Cliff!

400m run
100+ SUs
10 Leg swings each leg, both directions
10 air squats
20 sec fingertip plank
10 Push ups
10 Bar taps
2 Pul ups with holds
5 Ab rollers
10 45#presses
10 45# OHS

75 Snatches @ 75#


[I]This was about 3 min slower than my last full Randy attempt. I kept trying to do subsets of 2 or 3, mostly 2. I was glad I was able to finish this completely.[/I]

JT Kalnay 12-05-2014 04:26 PM

Re: Over 50 Crossfitters Sign In
Friday December 5, 2014

Swam 1050 yards (1/4 of an ironman) in 27:09.
This would get me under the 2 hour cutoff.
Might try to put together an Ironman relay team for some time next year.

Bill Hoogsteden 12-05-2014 07:01 PM

Re: Over 50 Crossfitters Sign In
[I]I was bumbed yesterday because I thought my Randy time was SO slow. I checked my WOrkout log and found that I had clipped 1:08 off my previous Randy time!! SWEET! :pepper:[/I]


Get as far into this pattern as you can in 30 mins
Bike 1 miles
Row 250m
Bike 2 miles
Row 500m
Bike 3 miles
Row 750
… and so on ….

I used the recumbent Bike, got the 1st 2 Bikes & rows and 2.74 mi of the 3rd bike in!

[I]I could feel the backs of the my legs on this one![/I]

JT Kalnay 12-07-2014 06:17 AM

Re: Over 50 Crossfitters Sign In
@Bill, nice work on the 1:08 PR.

Saturday December 6, 2014

Had to skip the Oly meet in Grafton.
Got in a 1.2 mile walk.

JT Kalnay 12-07-2014 10:45 AM

Re: Over 50 Crossfitters Sign In
Sunday December 7th, 2014

Ten different stretching and mobility movements to loosen up my sore back.

Death By Kettlebell
(started with 20# overhead, went to 15# and then 10# to eye level for rounds 11-19, then back to 20# for the final round of 20)
Was very happy to finish this and to keep moving for the 20 minutes.
This is going to be my go-to Sunday workout until I can finish it at 35# for all twenty rounds. KB swings rule.

Alden Hingle 12-07-2014 07:54 PM

Re: Over 50 Crossfitters Sign In
12/3 Deadlifts
50, 55, 75 x5/ 95 x8/ 110 x6/ 115 x7
Goblet squats 35, 45, 52 x10

Closed out my workout log that was started on 01/01/2011. Lots of lifts and WoDs in that book. Started new log.

12/5 Overhead press
45, 55, 70 x5/ 85 x8/ 95 x6/ 100 x9
Pull-ups BW x8/ +18 x 8, 8, 6, 8
KB swings 35 x75

12/6 Split squats
Row 1km
Split squats BW x10/ +12, 15, 18 x5/ +24 x8/ +27 x6, 10
Push-ups BW x10/ +12, 15, 18 x5/ +24 x8/ +27 x6, 11
Goblet squats 35, 45, 52 x10
Supine rows x10x3
KB swings 35 x80

12/7 Bike Intervals
5:00 warmup/ 7 rounds of intervals 1:00 on with 2:00 recovery/ 4:00 cool down
KB swings 35 x85

Cliff Miller 12-08-2014 10:21 AM

Re: Over 50 Crossfitters Sign In
Vertical Jump: max 37"

Back Squat: 5-3-RM (1 or more) 245/265/285 for 3

Sumo Speed Pulls: 8x1 (minis) 135 double red band

GH Raise: 3x6

Reverse Hyper: 10-10-10 *strap 50 lbs
*top 3rd only, hold at to of each rep

Back Ext.: 3x20
*on GHD

Stiff Leg Sumo Deadlift: 100 135 lbs....made walking saturday morning a bit interesting

DB Sit-ups: 3x15 20lb dbell

JT Kalnay 12-09-2014 06:40 AM

Re: Over 50 Crossfitters Sign In
@Cliff, that's a nice vertical jump!

Monday December 8, 2014

Snatch Practice (while wearing sneakers instead of lifting shoes)
1 @ 62, 64, 66, 68, 70. Felt good to get 70kg again.
I think I'm going to retire the lifting shoes and stick with the sneakers.
It seems like my thighs, hip, butt and back hurt much more after lifting and squatting with the lifting shoes. Also, I've hit my two best totals wearing sneakers, so, I think that's that....

Stopped at the rock climbing gym on the way home from RCW and climbed four easy routes. My forearms got severely pumped.

Cliff Miller 12-09-2014 09:45 AM

Re: Over 50 Crossfitters Sign In
thanks j.t......but upon looking back at what i did it .... i was susposed to do verticle jump but did box jumps instead for 37"..... if i were getting a 37" verticle i should be trying out for the nba :D

last nite

Speed Bench: 8x3 (WM) OTmin. 130 lbs wide grip footbal bar

Ext. Rot. Band Pulls: 4x20/s

Wide Grip 9 Pin Press: 8-8-8 (mini) 130/140/150

DB Tri Ext.: 10-10-10/s 15/20/20

Tri Kickbacks: 3x20/s 15lb
*rotate palm to ceiling

Incline Chest Supported Row: 8-8-8 70/80/90

Seated MAG Grip Row: 10-10-10 (W) 50/70/80

JT Kalnay 12-09-2014 03:59 PM

Re: Over 50 Crossfitters Sign In
@Cliff, a 37" box jump is still amazing...

Tuesday December 9, 2014

Walked a mile on the treadmill.
Held a goblet squat.

A nice little circuit of:

dumbbell presses (10 with each arm)
lat pulldowns, 10
ghd situps, 3
ghd back extensions, 3

made it through dumbells weighing 10, 20, 25, 30, 35, and 40.
need to get back to where I can go through the 55# dumbells...

Bill Hoogsteden 12-09-2014 06:37 PM

Re: Over 50 Crossfitters Sign In
Cliff - I agree with JT!! Congrats!!

Awesome work guys!!

400m run
40ish SUs
10 leg swings, each leg, both directions
10 Air Squats

4 rounds of each exercise. 40 sec exercise 20 secs rest
Knees to Elbows
To clarify, spend 4 mins on each exercise for a 20 min wod. Count total reps of each exercise

Double-Unders (4, 3, 3, 2) 12
Knees to Elbows (10, 9, 7, 6) 32
push-ups (20, 19, 16, 14) 72
sit-ups (21, 21, 19, 19) 80
pull-ups (6, 7, 7, 7) [U]27[/U]

[I]Did this Rx!! Even the DUs! One thing surprising was how tough it was to do pull ups after the AbMat sit ups! This one was an ab & shoulder killer![/I]

Cliff Miller 12-10-2014 07:52 AM

Re: Over 50 Crossfitters Sign In
thanks guys about the box jump...

last nite

Single Leg Box Jump: 2-2-2-2-2-2-2-2/s these were super sketchy.....i figured how hard can it be and started out at a 16" box.....quickly went down to a 12" box and stayed there.....a little tricky..but got the hang of it by the end.. ;)

Reverse Hyper: 20-20-20 (warm up)

3" Deficit Sumo Deadlift: 1RM 365lbs

Close Stance Concentric Good Mornings: 8-8-8 95-115-135 lbs

Hip Ext.: 3x30
*make sure you're mixing it up between the
GHD and 45 Degree Back Ext.

Hip Bridge: 10-10-10 135lbs

GH Raise: 4x4

elbow Plank: 3x1min.

JT Kalnay 12-10-2014 03:59 PM

Re: Over 50 Crossfitters Sign In
Wednesday December 10, 2014

Rowed 1k


C&J Practice (I stank)
45-75-105-135-165-195-215(missed the j)-220(missed the j)

I've been so focused on learning to snatch better that I haven't been going overhead enough with the jerk and it is showing...

Bill Hoogsteden 12-10-2014 05:30 PM

Re: Over 50 Crossfitters Sign In
Cliff - I like the single - leg box jumps! 12" is a good height!

JT - Wish I could be as "bad" as you are at C&J's!!

400m run
99 SUs
10 leg swings, each leg, both directions
10 Air squats
21 sec fingertip plank
10 push ups
10 bar taps
2 pull up holds with 5 ab rollers
10 45# presses
10 45# OHS

135# Squat Cleans
Ring Dips


[I]Elizabeth and I have had history. This was slower than my last time, but this was with squat cleans, making the WOD harder. I did the cleans basically one at a time with only a couple of Power Cleans with Front Squats. I tried to get the ring dips with shoulders to rings & a up with a kip, focusing on form. They felt good! I was the 2nd fastest on the board - and the slower times were not Rx, so I felt good about my time![/I]

Cliff Miller 12-11-2014 07:35 AM

Re: Over 50 Crossfitters Sign In
thanks that i have done them next time they come up i will try a higher box....they do require a bit more thought than a regular box jump tho eh?

last nite

Bench Press: 5-5-5+ (65%-75%-85%) 135/155/175
*calculate of .9 of 1RM

Ext. Rot. Band Pulls: 4x20/s

DB Bench: 12 (warm up set)-12-12 30/40/50

Middle Grip 3 Board Bench: 15-15-15 110lbs

Single Arm Incline Tate Press: 10-10-10/s 10/15/20

Flat Bench Row: 8-8-8 75/90/105

Flat Bench Rear Delt.: 20-20-20 8/10/15

Front Raise: 3x20 reps 5/8/8
*KB in each hand

Pushdowns: 100 average green band middle height bar

GHD Medball Oblique Twists: 3x20/s 20 lb med ball

JT Kalnay 12-11-2014 04:38 PM

Re: Over 50 Crossfitters Sign In
Thursday December 11, 2014

I dug the hole pretty deep today...

Rowed 2k in 8:57

followed immediately by

Twenty overhead walking lunges with 11# bar

followed immediately by

E2MO2M, jerks from the boxes

Followed immediately by
E2MO2M, deadlifts
185 snatch grip
215 snatch grip
215 clean grip
265 clean grip
285 clean grip
395 clean grip
445 clean grip (the world was spinning on this last one)

Followed immediately by
500m row, 1:37
1 minute rest (puke and rally)
500m row, 1:59

Then I laid on the floor for about 10 minutes...

Bill Hoogsteden 12-11-2014 06:16 PM

Re: Over 50 Crossfitters Sign In
Cliff- There was article I read on using single leg Box jumps to improve your Box Jumps. Adding balance to the equation makes them much harder!

JT - What a killer WOD!!

Awesome work, guys!!

400m run
10 leg swings, each leg, both directions

Jason's (One of our firebreathers) 38th Birthday WOD
3 rounds for time (That’s 3 rounds of 8 exercises)
38 Double Unders
38 Kettle Bell Swings 1 pood
38 Wall Balls 20/14#
38 Pushups
38 Walking Lunges (19 each leg)
38 Push Press 45/35#
38 Sit-ups
38′ Handstand walk (sub handstand push-ups, shoulder touches, etc.)

Subbed 3-1 SUs, Russian KBS, & Shoulder touches


[I]This was tough! If you knew Jason, you'd know that this was so apropos! The weights were light, but numbers of reps made it tough!! The wall balls were the worst! It took me about 16 min for the 1st round and I got the 2nd round done at about 33 minutes. I wasn't the last one on the board, but Jason got it done Rx in 33 min!![/I]

JT Kalnay 12-12-2014 11:46 AM

Re: Over 50 Crossfitters Sign In
Friday December 12, 2014

Was moving surprisingly well today after yesterday's slog...

Rowed 1k to warmup
Did mobility work on shoulders, hips, and back

Snatch Practice up to 160#.
Was really happy to hit 160 (73kg) today.

Bill Hoogsteden 12-12-2014 06:30 PM

Re: Over 50 Crossfitters Sign In
400m run
10 leg swings, each leg, both directions

10 Min snatch balance work

4 Rounds for Time
Burpee Broad Jump 20′
10 strict Chin-ups
25 Air squats
Burpee Broad Jump 20′
10 Hang power Cleans #115

95# Snatch balance

Rx the Metcon


[I]This was tougher than it looked. The chin ups were slower than I'd like! As were the Hang power cleans. I had the slowest time on the board (& with the five I did it with!) I felt like I got tennis elbow on my right forearm, but I was glad I got the WOD done in a reasonable time! AND since today was the work Holiday party, I was glad I did it! ;)[/I]

JT Kalnay 12-13-2014 10:11 AM

Re: Over 50 Crossfitters Sign In
Saturday December 13, 2014

Front Squats
Warmup and then 6 sets of 5 reps at 155#.

Then I did 20 minutes of step ups onto a 12" box holding a 5# kettlebell in one hand, alternating every minute. This was really hard b/c someone made me do 6x5@155# front squats today.

JT Kalnay 12-14-2014 10:06 AM

Re: Over 50 Crossfitters Sign In
Sunday December 14, 2014

Heading for the sun tomorrow, but this morning was spent toiling in the Shed 'o Pain.

Mobility work (goblet squat, pass throughs, hips)

TGUs up to 45# (TGUs make BTUs) (was really happy to hit the 45# TGU!)
This is a money movement for me and I feel better every time I get down on the ground and roll around like that.

OHS up to 95# (could have gone heavier but that wasn't today's agenda)

A simulated C&J competition
lots of empty bar movements, trying to groove the path and feel the path
I was pretty happy to hit 235, it's my new Shed PR (and only 10 pounds short of my all time PR).

Cliff Miller 12-15-2014 08:31 AM

Re: Over 50 Crossfitters Sign In
JT i was tired just reading your last thursday work out...nice job....

good work as well bill.....funny how those work parties can get in the way of a day eh?

friday nite

Box Squat (+3") to Box Jump: 2-2-2-2-2-2-2-2 got up to a 39"box

Back Squat: 5-5-RM (5 or more) 215-250-285
65%-75%-85% of .9 of 1RM
or adding 5# from Nov. 21st 2014

Sumo Speed Pulls: 8x1 (minis) 185 red bands
*on 3/4 mat

Belt Box Squat: 12-12-12 90lbs

Reverse Hyper: 3x20 (strap) 90lbs
*big swing out the front, less out the back

Lunge: 100 22 lb barbell...did these unbroken....was hurting by the end
*barbell if possible

Weighted Sit-ups: 3x10 20lb dbell
*weight held behind the head

Pat Quigley 12-15-2014 03:02 PM

Re: Over 50 Crossfitters Sign In
Hi gang. Out for a while with bronchitis.
Picked up where I left off on Wendler progressions.

Back Squat: 3X225,275,315
5X10 Good morning
5X10 BS w. 185 and chains.

JT Kalnay 12-16-2014 05:41 AM

Re: Over 50 Crossfitters Sign In
Monday December 16, 2014

Walked through CLE airport

Walked through Tampa airport

Walked on Sand Key for an hour

Cliff Miller 12-16-2014 07:43 AM

Re: Over 50 Crossfitters Sign In
enjoy your beach and sun JT

last nite

Multi Grip Bench: 5-5-RM (5 or more) 135-150-175
add 5# from Nov. 17th 2014

Ext. Rot. Band Pulls: 4x20/s

Bow Bar 1-1/2 Rep: 6-6-6 102-112-122

Tate: 10 warm up - 30 (work set) 10/20

Flat Bench DB Row: 3x15 20/25/30

Flat Bench Lateral Raise: 12-12-12 10/15/20
*bent elbows

Seated MAG Grip Row: 10-10-10 (M) 70/80/90
*very strict on the upper back engaugment

JT Kalnay 12-16-2014 02:49 PM

Re: Over 50 Crossfitters Sign In
@Cliff, it is very enjoyable indeed, particularly given the contrast with the overcast and gloom in Cleveland...

Tuesday December 17, 2014

Rounds of presses and pull downs:

Strict single arm dumbbell presses, alternating arms
5, 10, 15, 20, 15, 20, 25, 30, 35, 40, 45, 50

10 Pull downs, adding 1 plate per round

KB swings

Then went for a short walk on the boardwalk on the bay.

Cliff Miller 12-17-2014 09:55 AM

Re: Over 50 Crossfitters Sign In
last nite

Row: 1000m (warm up)

Reverse Hyper: 15-15-15 (warm up) 90lbs

Seated Mega Bow Good Mornings: 6-6-6 102-112-122

Dimel Deads: 20-20-20 135-175-200
*finish at 45% of 1RM DL

GH Raise: 5x3

45 Degree Barbell Hip Ext.: 10-10-10 10-15-20

GHD Oblique Crunch: 3x20/s with a 20 lb med ball
*2sec pause at the top of each rep

JT Kalnay 12-17-2014 12:23 PM

Re: Over 50 Crossfitters Sign In
Wednesday December 17, 2014

Paddled a sea kayak in the warm Gulf of Mexico for a little less than an hour.

Discovered several little muscles that don't get used much.

As the afternoon goes on, more and more of those muscles are revealing themselves.

Beautiful sunshine and calm water, not a bad way to spend an hour.

Alden Hingle 12-18-2014 07:16 AM

Re: Over 50 Crossfitters Sign In
Great work, guys!

WU: Row 1km; pull-ups 6, 10, 8, 8
Workout: Deadlifts
Deadlifts 55, 65, 75 x5/ 80, 90 x8/ 100 x20
Goblet squats 35, 45, 45, 45 x10
Sled pull 115 x120 yds x3
KB swings 35 x90/ 45 x20

12/14 Overhead press
WU: Row 1km; pull-ups x6
Overhead press 45, 55, 65 x5/ 70, 80, 90, 95 x8
KB press 35 x30, 20, 20
Weighted pull-ups +20 x6, 6, 6, 6
Prowler 90# x60 yds/ 50# x60 yds
3 rds box jumps (24" box) x20/ KB swings 45# x20

Spent a couple days in Millis, MA, and worked out in a very well-equipped Gold's Gym. The Prowler is a real butt-kicker!

12/17 Split squats
WU: Row 1km; pull-ups BWx4; split squats BW x20
Split squats +15, 18, 24 x10/ +24, 27 x16/ +30 x24
Weighted pull-ups +15 x8/ 18 x6/ 24 x6/ 27 x6/ 30 x6
Goblet squats 35 x10/ 45 x15x2

Cliff Miller 12-18-2014 08:50 AM

Re: Over 50 Crossfitters Sign In
don't forget the sun screen JT :D

welcome back alden

last nite

Bench Press: 3-3-RM (70-80-90%) 145/165/185---5 reps
*calculate of .9 of 1RM

Side Lying DB Ext. Rot.: 3x20/s 10lb

Close Grip Floor Press: 6-6-6 95-115-135

Rollbacks: 10-10-10 10/12/15

Seated MAG Grip Rows: 8-8-8 (N) 70/90/115
make sure you're pulling from the back

Single Arm DB Rows: 10-10-10/s 35-45-55

Ski Tri Pulldowns: 5min.

had an xray of shoulder done last the call tuesday dr. wants to see you...went in yesterday....he said shoulder is toast....same one that i had surgery on 4 years cartlidge.....lots of bone spurs and some other stuff.....i asked him about weight training with it....said in his opinion it can not do any more damage than what is already there and in fact it could possibly help to strenghten the muscle around the joint given how messed up the joint waiting for a consulation with the surgeon .... again.....

JT Kalnay 12-18-2014 02:35 PM

Re: Over 50 Crossfitters Sign In
@Cliff, sorry to hear about the shoulder.

Thursday December 18, 2014

Looking forward to heading home tomorrow.
The sun in Florida warms my skin but my family in Ohio warms my soul.

Nice hour long walk on the beach, sunny and warm.

Held various squats and plank positions in the sand.

Back at the hotel gym...
Did rounds of single arm dumbbell presses and pull downs

Ran the rack on the dumbells at ten reps each side from 5# to 50# increasing by 5#

Added one plate to the pulldown machine each time. By the end it felt like about 1/2 my body weight.

Bill Hoogsteden 12-18-2014 05:31 PM

Re: Over 50 Crossfitters Sign In
Cliff, Sorry to hear about the shoulder!! I've been having shoulder "issues". I feel your pain - but not as much as you! :(

Alden, Pat, great to see you back!

Nice work, guys!!

[B]16 Dec:
400m run

[URL=""] DBWOD:4th Round Knockout[/URL]:
3 Rounds for Max Reps:

1:00 Dumbbell Ground To Overhead

1:00 Burpee (Yay! Burpees!!)

1:00 Dumbbell Deadlift

1:00 Burpee (Yay! Burpees!!)

1:00 Dumbbell Press, Push Press, Jerk Combo

1:00 Burpee (Yay! Burpees!!)

1:00 Dead Animal Crunch

1:00 Rest

Used 20#, 215 reps

[I]Not a bad WOD for a hotel gym! The Combo was the toughest part![/I]

[B]18 DEC
500m row
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
26 sec Finger tip plank
10 Push Ups
10 Bar Taps
5 Pull Ups
10 Sit Ups
10 Burpees (YAY! BURPEES!!)
10 45# Presses
10 45# OHS

Muscle up work

4 RFT:
400m run
20 Ring Dips


[I]Nothing like timed runs! They took me 2:30 to 3 mins to do. The Dips were MUCH WORSE than last week's Elizabeth. Kipping didn't even help! I could feel my shoulders on this one![/I]

JT Kalnay 12-19-2014 06:03 PM

Re: Over 50 Crossfitters Sign In
Friday December 19, 2014

Got in some snatch practice, went 5 for 10 at 70kg or above.

Happy to be back home in Ohio.

Bill Hoogsteden 12-19-2014 07:34 PM

Re: Over 50 Crossfitters Sign In
400m run
10 leg swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Push Ups
10 Bar taps
5 Pull Ups
5 Chin ups
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS
Burgener Warm Up

6 RFT:
9 95# DLs
6 95# Power Snatch
3 95# OHS


[I]I had gotten some intel on this WOD & since 115# is my 1RM Squat, 95# seemed to be a go way to go! The snatches were the toughest part of the WOD IMHO. I used the last snatch of each round for the 1 OHS. Though, I dropped the bar on the last OHS! :( I had the slowest time on the borad, but I was happy to keep it under 15 min![/I]


100 GHD sit ups (Not for time)

[I]We'll see how these feel after a few days!![/I]

JT Kalnay 12-20-2014 02:36 PM

Re: Over 50 Crossfitters Sign In
@Bill, 100 GHD situps would cripple me...

Saturday December 20, 2014

Got up at 6:30, waited until 7:40 for the sun to "rise" (the overcast sky got a little lighter...)

Didn't feel 100% today, so I took it easy. Did some mobility work and then did C&J practice in the barn going up to 185#. Nothing too tough.

Alden Hingle 12-21-2014 09:41 AM

Re: Over 50 Crossfitters Sign In
@ Cliff - Really sorry to hear about the shoulder.

12/19 Weighted push-ups
WU: Row 1km; pull-ups x5; pushups x5
Pushups +15, 18, 24 x5/ +24, 27 x8/ +30 x10/ +15 x11, 10
Supine rows x10x3
KB swings 35 x100

12/20 2.5 km easy row

JT Kalnay 12-21-2014 05:42 PM

Re: Over 50 Crossfitters Sign In
Sunday December 21, 2014
The days start getting longer from here

TGUs to 45#
Front Squats to 155#
Snatch Grip Deadlifts 10x135#
Clean Grip Deadlifts 10x185#
KB swings 10-10-10-10-10, 10,15,20,35,45

A good day's work in the Shed.

Alden Hingle 12-21-2014 08:22 PM

Re: Over 50 Crossfitters Sign In
WU: Row 1km; pull-ups x5x2; air squats x10x2

Workout: 7 RFT
3 pull-ups
6 pushups
9 box jumps (18")
12 swings (45#)

Cashout: PVC OH squats

Cliff Miller 12-22-2014 07:13 AM

Re: Over 50 Crossfitters Sign In
friday nite

Box Squat (+3") to Box Jump: 2-2-2-2-2-2-2-2

Back Squat: 3-3-RM (3 or more) completely messed up the math on what plates needed to make the weights.....ended up with 5 reps at 305
70%-80%-90% of .9 of 1RM
or adding 5# from Nov. 28th 2014

Sumo Speed Pulls: 8x1 (minis/micros) 285 lbs
*on 3/4 mat

Stiff Leg Deads: 8-8-8 225-285-285 lbs

3 rounds of:
3min. belt squat walk
1min. rest

did the first round with red band, caught a sarcastic comment from the coach for using it and switched to green band....should have ignored the comment and stuck with red band

Plank: 3x1min.
*on elbows?

Jim Cordes 12-22-2014 02:52 PM

Re: Over 50 Crossfitters Sign In
Lots of catching up to do, including a vacation.

11/26 WOD
A. 1/2 Flight Simulator
5-10-15-20-25-20-15-10-5 Unbroken Double Unders
Went well until round of 25, then got stuck for a while.

B. Monthly Throwdown
Find 3RM Hang Squat Clean
Kept trying and failing to hit 155#.

12/1 WOD
A. Find a Tough 1 Rep Power Snatch in 12 Minutes
That was a big surprise, although I pressed it out quite a bit at the top.

B. AMRAP 20 Min
50 M Farmer’s Carry
12 Box Jumps
8 Box Dips
4 Burpees
:30 Rest
9 rounds, ending at the burpees.

No WODs until vacation started on 12/6.

Cruise Ship Vacation WOD #1
2 laps of ship (about 250M each)
50 squats
2 laps of ship
50 sit ups
2 laps of ship
50 push ups
2 laps of ship
1 lap of lunges
2 laps of ship
About 22 minutes.

Cruise Ship Vacation WOD #2
20 TGU’s @ 50# dumbbell
About 12:30.

Cruise Ship Vacation WOD #3
A1. 5 sets of 5 machine leg press

A2. 5 sets of 5 machine lat pulldowns

B. 21-15-9
Unbroken double unders
Double unders on a rolling cruise ship are very hard to keep in rhythm.

Cruise Ship Vacation WOD #4
A. 8 rounds without setting dumbbells down of:
8 front squats
20M farmers carry
About 4:50 @ 30# dumbbells.

B. 1 lap of ship
20 HSPU’s
1 lap of ship
20 pistols each leg (assisted by railing)
1 lap of ship
20 hollow rocks
1 lap of ship
20 unbroken double unders (these took a while, rope tangled to start then slow)
1 lap of ship
20 push ups
1 lap of ship
20 lunges
1 lap of ship
20 sit ups
1 lap of ship
20 squats
1 lap of ship
60 sec. SFG plank hold.
Over 20 minutes to complete.

Cruise Ship Vacation WOD #5
A. 5 sets of 5 single leg deadlifts (each leg) with dumbbells in each hand
Balance was a bit of a problem on the ship. Used touching dumbbells to floor to balance self.

B. AMREP 5 50# dumbbell snatches
Switched hands on 5’s. I did this one on a cruise about 2 years ago but in 10 minutes and got 80 then.

Cruise Ship Vacation WOD #6
A. Machine lat pull downs 5 sets of 5

10 thrusters @ 25# dumbbell
2 TGU’s @ 35# dumbbell
4 rounds in a little over 6 minutes.
Started with 35# for thrusters but immediately felt they were too much.

Rest 3:00

20 double unders
4 burpees
4 rounds in a little over 6 minutes.
Double unders went to total hell on the rocking ship so I ended up switching to 2x singles.

Cruise Ship Vacation WOD #7
“Angie” (modified)
100 machine lat pull downs
100 push ups
100 sit ups
100 squats
Started lat pull downs at 160 but dropped to 120 after about 5, then dropped to 100 after 50.

12/21 Sunday Funday WOD
A. Tabata Hollow

16 Sit Ups
32 Double Unders
200 M Run
4 Goblet Squats
8 SFG Swings
6 rounds + 20 double unders with 1.5 pood kettlebell.
Used a borrowed jump rope but very pleased so see D/U’s went well once I got back on solid ground.

12/22 WOD
4 Turkish Get Ups
:20 Handstand
10 Air Squats

<5 Min Rest>

B. Repeat "A"'s given work for time.

3 rounds plus 1 TGU @ 1.5 pood. Repeat took 9:30.
I was very slow. Those heavy TGU's go very slowly for me.

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


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