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JT Kalnay 04-15-2015 01:07 PM

Re: Over 50 Crossfitters Sign In
Wednesday April 15th, 2015

Walked 1 mile up to the stadium.
Got sunburnt watching the Indians beat the White Sox.
Walked 1 mile home.

Overall I'll count it as a rest day.

Cliff Miller 04-16-2015 07:26 AM

Re: Over 50 Crossfitters Sign In
last nite

3 x 15 single leg w/16 kgkb in each hand dead lifts

red band lateral squat w/band around bottom of post 3 x 15

3 x 20 32 kgkb Russian swings

5 rounds for reps

1 minute cal row
1 minute lateral wall ball 20lb ball
1 minute rest

145ish reps....I lost count a couple of times on the wall balls

JT Kalnay 04-16-2015 02:03 PM

Re: Over 50 Crossfitters Sign In
Thursday April 16, 2015

Sick Day.

JT Kalnay 04-18-2015 05:32 AM

Re: Over 50 Crossfitters Sign In
Friday April 17, 2015

Sick Day (sinus infection triggered by allergies) (headache from sunburn)

JT Kalnay 04-18-2015 05:27 PM

Re: Over 50 Crossfitters Sign In
Saturday April 18, 2015

Another sick day. Getting worse not better. Feel like I'm drowning. For some reason both my shoulders are killing me.

JT Kalnay 04-19-2015 12:05 PM

Re: Over 50 Crossfitters Sign In
Sunday April 19, 2015

Another #($*ing sick day. This sucks.

Cliff Miller 04-20-2015 11:41 AM

Re: Over 50 Crossfitters Sign In
hope you get better JT.....being sick sucks.....

so an exciting last couple of days here......Thursday nite the docks caught on fire and burned over nite

[url][/url] (wfs)

then on Friday went to gym and did a heavy chest and back day

Saturday hiked up to the top of the sea to sky gondola

[url][/url] (wfs)

almost 900 M. elevation gain, over about 12 k.m. took about 3 hours......then went home and tackled 4 hours of yard work and life chores

then sunday another big yard work life chores day and in the midsts of all that a chunk of the stwamus chief fell off

[url][/url] (wfs)

they figure is was about 1,000 cubic meters of rock that fell off the side of the darn rock......good thing no one was hiking around at the base where it landed.....

back to quiet old work today....

JT Kalnay 04-20-2015 12:35 PM

Re: Over 50 Crossfitters Sign In
@Cliff, Holy Cow!! I've been rock climbing on that formation before!

Monday April 20, 2015


Woke up feeling 50%, which is a 49% improvement over yesterday.
Mid morning the congestion starting breaking up.
My lungs and head had felt so full that on a whim I weighed myself after hacking up the first lungful of crap. By two this afternoon I weighed 4 pounds less....

Went to the gym and did 20 snatches with the empty bar and with one little plate on it. Sweated like I'd been sick for a week. Still, it felt so good to get out of the house and move around a little! Hope to actually be able to train a little tomorrow.

Alden Hingle 04-20-2015 01:56 PM

Re: Over 50 Crossfitters Sign In
@JT - Glad you are feeling better.

@Cliff - Sounds like an interesting weekend. The sea to sky hike sounds awesome.

4/16 Row 500m
PVC bar OH press PVC, 5, 10, 10 x10
KB press (left arm) 25, 35, 45, 35 x10
Right arm - RC rehab exercises
Goblet squats 35, 45 x15

4/17 Life maintenance shoveling snow. We were supposed to go for bike ride but got 18" of snow. Springtime in the Rockies. LOL

4/18 Right shoulder sore as hell from shoveling.
Bike trainer 6:00 warmup; Intervals x7 sets (1:00 hard/ 2:00 medium recovery); 7:00 cool down

WU: Row 1 km
Right arm rehab exercises
Goblet squats 35, 45, 55, 65, 75 x15
KB presses (left arm) 25, 35, 45, 35 x10
Cable pulls (L) 35, 45, 45, 45 x10

4/20 Row 2.5 km
Walking lunges x20 yds x3

Cliff Miller 04-21-2015 06:34 AM

Re: Over 50 Crossfitters Sign In
glad you are on the rebound JT.........the chunk that fell off was from the third peak.....for 3 labour day hikes a group of us used to go up the north gully which is the gully separating 2nd and 3rd peak.

it was always a weird feeling being in the gully however the last time we hiked it...just over 6 hours.....we got to almost the top and the cavern we had to climb through was 100% changed from the year before.......we almost had to hike back down it was that close to not making it through

once we got to the trail on the top all 5 or 6 of us agreed that we were done with hiking the north gully. smart choice I think now

alden.....that hike and the view from the top is amazing.....keep up the great work

last nite

ext band pulls 3 x 20 red band

banded lat row 3 x 20 black band

speed bench 191 lbs used 1 pair 5/8 chain and 1 pair 1/2 chain

4 boards of death (which was actually 3 boards of death plus you chest)
4x 20 115 lbs

seated fat bar row 3 x 10 90lbs

bent arm pulls 75 black band

front plate raise 3 x 20 25lb plate

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