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JT Kalnay 03-01-2015 09:45 AM

Re: Over 50 Crossfitters Sign In
 
Sunday March 1st, 2015

Warmed up with about 5 minutes of light snow shoveling then did an hour or so of body work (e.g., TGUs, holding positions, back extensions, rolling, lacrosse ball). Back felt really good after all that.

JT Kalnay 03-02-2015 05:29 PM

Re: Over 50 Crossfitters Sign In
 
Monday March 2, 2015

Lots of stretching and mobility
about 10 easy snatches, nothing heavy
about 10 easy C&J, nothing heavy

(not really feeling it on the C&J right now, maybe two-three weeks off has something to do with that...)

Bill Hoogsteden 03-02-2015 06:57 PM

Re: Over 50 Crossfitters Sign In
 
Great Stuff guys!!!

[B]At Base Globo:
27 Feb:
WU:[/B]
.3333333 mi run
3:15 on Jacobs Ladder
100+ SUs
10 leg swings, each leg, both directions
10 air squats
30 sec fingertip plank hold
10 push ups
10 pull ups
14 Dead Bugs
10 sit ups
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

[B]WOD:[/B]
Open WOD 15.1
9 min AMRAP:
15 TTB
10 85# DLs
5 85# Snatches

75 reps
[I]The TTBs were the log jam. I could've done the DLs all day. I did the Snatches one at a time. I could not believe I only got 2 rounds down with the 3rd set of TTBs...[/I]

Open WOD 15.1 a
6 min to get max Clean & Jerk

155#
[I]Did 135#, then 155#. I tried 165# but just couldn't do the clean. I wished I had tried 160# instead...[/I]

[B]2 March:
WU:[/B]
100+ SUs
10 leg swings, each leg, both directions
10 air squats
20 sec fingertip plank hold
10 push ups
10 pull ups
15 Dead Bugs
10 sit ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1 mi run
1000 m row

16:39
[I]This was 2/3rds of the WFFC triathlon. I took it easy on the run because I wanted to make it through to row & Jacobs ladder (750 ft). Unfortunately, when I finished the run, someone was on the Jacobs Ladder. And when I finished the row, another person was on the Jacobs Ladder. Such is life in the globo...:shrug:[/I]

Alden Hingle 03-02-2015 08:32 PM

Re: Over 50 Crossfitters Sign In
 
3/1 Bike trainer
30:00 ride; 10:00 warm-up then intervals x6 (1:00 on/ 2:00 recovery); 3:00 cool-down

3/2
Skiing the trees in deep powder at Breckenridge with our 76 year old friend Jay. Jay is a physical monster who has outlasted all his peers and he epitomizes what level of fitness you can maintain if you stay active. I want to be like him when I grow up. (My legs quit before his did...) :)

Cliff Miller 03-03-2015 07:34 AM

Re: Over 50 Crossfitters Sign In
 
JT....congrats on the invite.....enjoy the time there you deserve it

Bill.....I am tired after reading some of your workouts and am glad we will more than likely not ever be able to workout together :D

Alden....pretty cool when you know people like that in your life eh?


Friday nite


1 rm wide multi grip bench 230

multi grip w 5 @ 161, 4 @ 184

seated windmills 3 x 20 5 lbs shoulder was super cranky

db JM press 10-10-10 20-25-30

tate press 10-10-10 20-30-35

seated n mag row 8-8-8 90-110-130

single arm dbell row 20-20-20 40-45-50

seated dbell lat raise 3x10 1-12, 2-15

e z curl bar 8-8-8 40-60-70


Saturday


2 rm single leg box jump 15"

speed squats blue bands to a 16" box otm 10-2 175lbs

speed pulls 8x1 250lbs

SS seated good ams 8-8-8 110-130-140

100 walking lunges w/33lb bar

got home and put in 8 hours with a buddy doing soffiting on ladders....legs were pretty wiped out by the end of the day :rofl:


last nite


box jump 1 Rm matched my old RM at 37" tried to make 39" got my feet on the plates and then did a yard sale wipe out

1rm camber bar squat 370 lbs

snatch grip dead lift 3x8 185lbs

135lb barbell hip bridge 3x10

100 cable pull throughs 25lbs

4x rm elbow plank w/2 minute rest between

:37
:47
:57
1:07

floor wipers 100

Alden Hingle 03-03-2015 05:43 PM

Re: Over 50 Crossfitters Sign In
 
@ Cliff - Absolutely. Proof that we don't have to retire to the couch when we hit a certain age.

3/3 Powder day at Breckenridge. 21k+ feet of vertical in 16 runs.
Cash out: Shovel snow and a gluten-free beer

JT Kalnay 03-04-2015 06:19 AM

Re: Over 50 Crossfitters Sign In
 
Tuesday March 3, 2015

Walked a mile on the treadmill. Right leg fell asleep.
Held some positions and did some stretching.

Cliff Miller 03-04-2015 07:23 AM

Re: Over 50 Crossfitters Sign In
 
@alden you nailed it

I have this quote up in my office and see it first thing every morning when I show up to work



ďLife should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!Ē

― Hunter S. Thompson

last nite at the gym

3 rounds red band

20 face pulls high bar
20 pull aparts

future bench press green bands working up to a heavy weight 3 x 1 275lbs

dbell tri 3 x 10 5 lbs...quit on second set cause shoulder was cranky

tri kick back 3 x 10 15lb

seated hammer curls 8-8-8 35-45-55

Deb Weber 03-04-2015 08:05 AM

Re: Over 50 Crossfitters Sign In
 
we can rest when we're dead, eh cliff? ;)
JB doesnt post here anymore??

lots of good work in here.

Alden Hingle 03-04-2015 07:05 PM

Re: Over 50 Crossfitters Sign In
 
3/4 Skiing. Powder day at Breckenridge (aka "Brecken-wind" or "Brecken-fridge" today)
A lot less vertical than yesterday (12k+) due to wind (poor visibility) and cold (-10 to -15 with wind chill). Even so, the snow was sublime and we had a great time.

Cliff Miller 03-05-2015 07:25 AM

Re: Over 50 Crossfitters Sign In
 
@deb......that is my plan anyways

@alden....at least you have snow.....I don't think there is a ski hill here in b.c. with more than 200 c.m. base for the year and there are at least 3 or 4 that have fully closed for the year.....enjoy your "pow" days :D

last nite at the gym after a 2.5 hour dentist appointment

3 x 15 w/16 kg kb in each hand one leg dead lifts

the gym was super busy by the time I got there and rather than being "that guy" who asked everybody to rearrange their bags, bottles, work stations, ect I went to my coach and asked him what I could sub so that I would not be that guy.......he said "why don't you do 10 x 40 yard yolk carry's?" so dumb a## me says "sure" thinking to myself how hard can this be.... then he adds "oh and do them zerker style"

when I got back inside I asked the chap who built the yolk "hey Andrew just how much is that darn thing?" "150lbs" he replied.

then it all began to make sense as to why I felt the way I did.

then

3 rounds

30 hollow rocks
10 toe touches

8 minutes easy rowing

freaking moving slow this morning........

Jim Cordes 03-05-2015 12:54 PM

Re: Over 50 Crossfitters Sign In
 
If I skip a couple days of logging, each successive day becomes a little tougher because I feel obligated to fill in everything, until the prospect of doing all the back logging becomes overwhelming. Screw that.

Since I last logged, there was a 315 pound dead lift :) and a 7:47 Fran :mad: and I improved by 10 wall balls on the EC805 challenge.

3/4 WOD
Drop in at CrossFit Los Alamitos
A. E2O2 for 20 minutes.
Two clean and jerks, building from about 40% to 95% of one rep max.

I started at 75#, built to 165. I was able to squat clean until I got to 155, then had to power clean.

B. Open WOD 11.3
Max reps in 5 minutes of
Squat Clean & Jerk (165/110 lbs)
3 reps.

Worse than 11.3 but thatís OK since I didnít push it that hard, and I had already done so many reps to get there. 11.3 was my first ever 165# C&J and Iím clearly stronger than that now.

Claw

JT Kalnay 03-07-2015 09:03 AM

Re: Over 50 Crossfitters Sign In
 
Wednesday March 4th, 2015

Drove to Columbus


Thursday March 5th, 2015

Competed at Arnold Championship. 70/75/80kg snatches. 100/107/114kg c&j. The 114 got locked out overhead but had 2 out of 3 red lights. At least one judge thought it was good enough. Can't wait to see it on HookGrip at 300 frames/second.


Friday March 6th, 2015
Trained with current world champion and world record holder Tatiana Kashirina and her coach Vladimir Krasnov. Went back to the Arnold and helped a couple of RCW lifters.

A very interesting/encouraging/inspirational/educational few days in Columbus.

Time for a few "easy" days of walking and body work and general physical fitness before starting the program for the next meet (Pan Am Masters in June in Savannah Georgia).

JT Kalnay 03-08-2015 12:25 PM

Re: Over 50 Crossfitters Sign In
 
Sunday March 8, 2015

A.M.
Mobility and body work, some TGUs, some goblet and OHS, some KB swings, some GHD, lots of rolling around and lacrosse ball work.

Afternoon
One hour on the court coaching basketball.
Teenagers are really really fast and have lots of energy...

Cliff Miller 03-09-2015 07:27 AM

Re: Over 50 Crossfitters Sign In
 
Friday nite.......made jumbayla for 60 people for the Friday nite opens at our gym.....competing might be easier than cooking :D

Saturday

bow bar bench 1 rm 232lbs

bow bar bench 5@162, rm (5) @185

Tate press 10-10-10 25-35-40

push downs 100 hi bar small blue band

flat bench dbell row 12-12-12 20-25-25

seated m mag row 10-10-10 90-115-125

front raise 8-8-8 20lb bdell

standing hammer curls 8-8-8 40-50-60

Jim Cordes 03-09-2015 12:13 PM

Re: Over 50 Crossfitters Sign In
 
3/7 WOD
CFO 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

86 rounds (2 short of completing round 2)
This is a 5-rep improvement over last year's 14.2. I'll take it.

Claw

JT Kalnay 03-09-2015 01:29 PM

Re: Over 50 Crossfitters Sign In
 
@Claw, a year older and better than last year! Nice!

Monday March 9, 2015

REST DAY (if you count falling asleep at your desk twice in one day and having a nap as "rest")

Pat Quigley 03-09-2015 05:43 PM

Re: Over 50 Crossfitters Sign In
 
hey guys. First day back in 5 weeks. Bad cold followed by prostate biopsies.
Good news, I do not have prostate cancer. I will require some prostate surgery however.

Back to the box today. Lots of mobility work, some rowing to warm up, the usual 2 minute hold down squat position, and 50 pushups to add to the monthly challenge in the box.
Back squat: 3 times 135, 3◊225, 3◊275.
5◊10 good mornings with one pood KB.

Type crying that required stretching afterwards.

Cliff Miller 03-10-2015 11:12 AM

Re: Over 50 Crossfitters Sign In
 
great news pat......

great work as always the rest of you guys.....:)


last nite

3 rounds blue band high bar

20 face pulls
20 pull aparts

speed bench 8 x 1 mini bands 96 lbs

future bench 3 x 1 blue bands

245 lbs

dbell roll backs 3 x 10 15lb dbell

jm press 10-10-10 25-30-35lbs

single arm d row 3x 12 25lb plate

underhand t bar row 12-12-12 90-115-125

reverse barbell curl 10-10-10 40-50-60

just signed up for the xfit powerlifting course being held in our gym this weekend... gonna be a very interesting 16 hours I hope.

Jim Cordes 03-10-2015 11:16 AM

Re: Over 50 Crossfitters Sign In
 
3/10 WOD
A. Tabata Superman Holds w/PVC

B. 12 Minutes to Find 3RM Overhead Squat
135 (failed at 145, 2 only)

C. 3 x 800 M Run @3 min rest
3:33/3:01/3:00

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16588640780/[/url]

Claw

Bill Hoogsteden 03-10-2015 03:50 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff Guys!!

JT - Now you're making regret not going to The Arnold!!

Pat - Glad you don't have cancer!

This is the 1st day in the box since a week ago Monday.

[B]WU:[/B]
400 run
10 leg swings, each leg, both directions
100+ SUs
10 Air Squats
10 Push ups
10 Pull Ups
5 GHD sit ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1-1-1-1-1 Hang Power Cleans
95#-105#-125#-135#-155#(PR!)
3-3-3-3-3 Power Cleans
75#-95#-105#-125#-135#

[I]I was doing my sets of the HPC's and I missed 155#. There was this other crossfitter doing a WOD & he said my from was good, but I wasn't getting under the bar. He set up two 10# plates down about my hip width stance apart. He had me stand between them and drop as if I was going to catch the bar, making sure as I dropped to bring my feet up on top of the plates. He had me do this at least 5 times. Then I tried to Hang Power Clean 155# again. This time, I DID IT!! :pepper: What a cool tip!! I tried it for the rest of the cleans and they felt SO much easier!:D[/I]

JT Kalnay 03-11-2015 05:23 AM

Re: Over 50 Crossfitters Sign In
 
@Pat, glad to have you back!!

Tuesday March 10, 2015

Walked 1.5 miles

Coached basketball for an hour.
Who knew that showing kids how to pass a basketball, how to shoot a basketball, and how to shuffle and run was so exhausting!!!

Am going to lift something overhead for the first time since the Arnold today.

Cliff Miller 03-11-2015 06:31 AM

Re: Over 50 Crossfitters Sign In
 
nice first day back bill

JT it seems doing anything with kids is exhausting....esp at our age :D

last nite

squatting to a 19" box holding a 50lb dbell in each hand 2 RM height box jump.....I got 20 inches and then it started to get sketchy

back squat 5-5- rm (5) 230-265-295

SS bar belt squat good mornings with 90lbs and blue band 3 x 12 ... made me realize my hips were working

gh raise 3 x 5

2 rounds x 50 each

small blue band hip bridge
large blue band hammie curls

blue band high bar double standing abs 3 x 80

was feeling quite worked over by the time came to waddle out the door

Jim Cordes 03-11-2015 11:09 AM

Re: Over 50 Crossfitters Sign In
 
3/11 WOD
A. Push Press, 2-3 reps, 4 sets @:90 rest
115-135-145-150

B. AMRAP 20 (4min on, 1 min off)
200 M Run
5 Pull Ups
10 Box Jumps (24"/20")
20 V-Twists (20#/14#)
8 rounds (2 per minute)
Very pleased with this, pushed very hard (especially when I took a partial header on the box jumps in the third round).

Claw

Bill Hoogsteden 03-11-2015 04:58 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - Being able to play with the grandkids is one reason I CrossFit!

Kick@$$ stuff guys!!

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings, each leg, both directions
10 air squats
10 Push Ups
10 Jumping Pull Up holds
10 GHD Sit Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9
HSPUs
KBS @ 2 Pood
Dips

Did Belly to Wall HSPUs & Russian KBS

8:08

Then, I did the Main site WOD:
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift:
115# Snatch, 155# clean (wished I hadnít done cleans yesterday!), 325# DL

[I]The 21-15-9 was tough. It was a shoulder burner! I should have quit there, but the Main site looked like fun. It was, but keeping track of the plate switch out was hard. I wished I hadn't done cleans yesterday. [/I]

Cliff Miller 03-12-2015 07:59 AM

Re: Over 50 Crossfitters Sign In
 
@bill.....one of the reasons I crossfit is cause I know how bad I was feeling 5 years ago. I was out of shape, creaky getting up in the morning and going downhill fast.

thankfully my wife listened to a good buddy of mine who just before xmas had started foundations. and so she signed me up without telling me and gave me the foundations package for xmas that year.

I tell my coaches on a weekly basis "thank you for giving me my life back" I feel better now than I did in my 40's.

a while ago when I first started reading what pat q. was posting here I was inspired to read more about this power lifting thing esp. at pat's age. (no disrespect pat but i think it is pretty cool you being able to lift what you do) then with jt winning and his posting about the training he was doing and attending comps it got me even more interested.

now at age 54 i have been inspired (in part because of the people who post here) to follow this power lifting thing through to see just where it goes. i talked to one of the ladies at the gym last nite and she is going to handle signing herself, her husband, her son and myself up for the provincial power lifting championship at the end of june.

kinda of crazy.....never thought i would be doing something like this at this age in my life.....i certainly am fighting this age thing :D

last nite at the gym

single leg good morning w/texas bar 3 x 20

lateral squat blue band 3 x 12

outside in the rain

5 rounds

40m zerker carry yolk out and back yolk weighs 150lbs
10 32kg kb swings

6 x 30 second weighted plank

2@25lb
4@35 lbs

JT Kalnay 03-12-2015 03:32 PM

Re: Over 50 Crossfitters Sign In
 
@Cliff, follow it where it leads you! There are all kinds of paths, and the one you're on right now is a healthy one.

Wednesday March 11, 2015

Back on the bar!
stretching and mobility
snatch practice at Rubber City Weighlifting under the scrutiny of Coach Dan Bell.

empty bar drills
20 for 20 at 40kg (the first 3-4 were near misses b/c my body is only starting to move again after the Arnold)

Thursday March 12, 2015

Stretching and mobility
C&J practice at The Bar CrossFit under the scrutiny of Coach Mark Hansbrough (Dan's friend and colleague)
empty bar drills
25 for 25 at weights ranging from 65 pounds to 135 pounds
It felt good to get moving again.

Then, coached basketball for 1.5 hours. Who knew that just standing on your feet for an hour and a half throwing passes and teaching kids fundamentals was so hard! (and that the kids knew so few fundamentals...)

Cliff Miller 03-13-2015 06:31 AM

Re: Over 50 Crossfitters Sign In
 
thanks JT plan on seeing it through to the end....been down the unhealthy one and don't want to go down that one again.....took a looooooong time to feel both mentaly and physically good about my self

1 rm mega bow bar 232 lbs

mega bow 5 @ 162 70%
rm (6) @ 185 80%

ez curl bar skull crusher 10-10-10
40-60-70

dbell tri ext 10-10-10
10-12-15

seated on bench mag (m) row 10-10-10
90-125-135

standing hammer curls 10-10-10
35-40-45

Jim Cordes 03-13-2015 10:47 AM

Re: Over 50 Crossfitters Sign In
 
3/13 WOD
CFO 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

2 reps.
Hit two muscle ups in first 45 seconds then spent 13+ minutes unsuccessfully trying for a third. :ranting2: I will redo this one.

Claw

JT Kalnay 03-14-2015 05:20 AM

Re: Over 50 Crossfitters Sign In
 
@Claw, now that you've established two, please consider trying this strategy. Do the first one, then sit down on a box for three full minutes. Then and only then try the second one. Sit down on the box for another three full minutes. Rinse and repeat. If you can do one MU every three minutes, then retry tomorrow at 2:30, then Monday at 1:30. Every rep counts!

Friday March 13, 2015

Rock climbing at Kendall Cliffs

Managed to haul my enormous bulk up three routes. My fingers are sore! A rock climbing route takes WAY LONGER than an Olympic lift... Might have to start using the hang board in the Shed.

JT Kalnay 03-14-2015 11:36 AM

Re: Over 50 Crossfitters Sign In
 
Saturday March 14, 2015

Stretching and mobility,
Snatch practice
10 for 10 at 95#
5 for 5 at 115#
5 for 5 at 125#

Watched Tim bust out 314.99999 reps on 15.3

Later, did presses in the barn

JT Kalnay 03-15-2015 02:15 PM

Re: Over 50 Crossfitters Sign In
 
Sunday March 15, 2015

Constantly Varied, all in one day...

TGUs, GHDs, goblet squat holds, OHS holds, fingerboard holds.
A tiny little bit of bouldering.
Muscle up progressions (ring pullups, ring dips)
Pistol progressions (one foot fall downs, ring up/downs)

15 rounds of death by kettlebell.

Alden Hingle 03-15-2015 05:37 PM

Re: Over 50 Crossfitters Sign In
 
Great stuff, Guys! Always an inspiration to read your posts.

3/14 Bike trainer 30:00

3/15 Row 4km easy

Took a couple of days off. No skiing and immobilized the right shoulder. That was a good plan. The shoulder responded well to the rest and seems to be improving very slowly. I got through the row with no pain and not a lot of post workout stiffness. Ortho appointment next week to determine what I did and to ask what exercises are ok and what should be avoided to ensure best outcome.

Jim Cordes 03-16-2015 10:26 AM

Re: Over 50 Crossfitters Sign In
 
3/15 WOD
CFO 15.3 (Second try)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

5 reps!
Hit first three muscle ups without a miss, then a couple misses, then no. 4, then probably 20+ misses before number 5! Lots of support in the gym for me, that made it awesome!

Claw

JT Kalnay 03-16-2015 03:49 PM

Re: Over 50 Crossfitters Sign In
 
@Claw, nice job on the MUs!

Monday March 16, 2015

Walked .85 of a mile downhill to Ctown CrossFit.
Did C&J practice until I dislocated the baby finger on my right hand.
Sat down. Felt sorry for myself for a wile.
Reduced the dislocation on my own b/c it was too gruesome for any onlookers to touch. Sat around feeling silly and stupid for a while.
Walked .85 of a mile uphill home.

Might be time for a new hobby....

Bill Hoogsteden 03-16-2015 04:34 PM

Re: Over 50 Crossfitters Sign In
 
Awesome stuff guys!!
[B]WU:[/B]
.5 mile run
100+ SUs
SU/DU practice
2 min on the Jacobs Ladder
10 Leg swings, each leg, both directions
10 Air Squats
15 sec fingertip hold
10 Push ups
13 Dead Bugs
10 Hollow Rocks
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
5-5-3-3-3-1-1-1-1-1 Push Press
45#-65#-95#-115#-135#-145#-155#-165#-175#(f)

[I]This was a mod of the main site WOD. It went easy up until 175#. Kinda of wish I went with the Push Jerk.[/I]

Cliff Miller 03-17-2015 06:23 AM

Re: Over 50 Crossfitters Sign In
 
jim way to give it the old college try....nice to have a great gym around you eh?

jt....you can not find a new hobby....you don't know where this one is going to take you yet

this past weekend.....did the xfit powerlifiting cert....great way to spend a weekend....there were 4 others from our gym that took it as well and after chatting yesterday we all agreed that it was great to know we are on the right track with our coach :pepper:

last nite

mega bow squat 1rm 345

mega bow squat 5 @ 239, 5 @ 275

ghd dead lift football bar 8-8-8 110-120-130

dimmel deads 2 x 20 135lbs

ghd 1/2 sit ups 12-12-12 15-20-25

windshield wipers 3 x 30

keep up the great work guys

JT Kalnay 03-18-2015 05:52 AM

Re: Over 50 Crossfitters Sign In
 
Tuesday March 17, 2015

Walked two miles. Did the second mile bouncing a basketball in my left hand. This was very challenging.

Cliff Miller 03-18-2015 06:30 AM

Re: Over 50 Crossfitters Sign In
 
last nite

single leg single k/b deadlifts 3 x 15 16 kg kb

single leg hip bridge 3 x 20

for reps

1 min 24"bx jp
1 min lateral wall ball 20lb ball
1 min 250 lb sumo dl
1 min toes to wall
4 min cal row

128 reps

6 x 30 sec plank w/1 min rest between

went to flyers canuck hockey game w/buddy from the gym....great game, super expensive beer, forgot just how much fun going into the big city to play actually was......will have to go down more often at night

Jim Cordes 03-18-2015 11:06 AM

Re: Over 50 Crossfitters Sign In
 
3/18 WOD
A. 100 Sit Ups For Time
3:47. I am not a fast sitter-upper.

B. 8 Rounds For Time
100 M Run
12 T2B's
6 Push Ups
3 SFG Snatches (1.5/1)
15:50.
T2B's were the bottleneck. Did sets of 6 for the most part, then last couple of rounds 6-3-3. After the 100 sit ups for time, these were really challenging. ALJ on ROM I'm afraid.
Tore a callus on last set of T2B's so I repeated my left hand on last set of snatches.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16669748619/[/url]

Claw


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