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JT Kalnay 04-25-2014 04:55 PM

Re: Over 50 Crossfitters Sign In
Friday April 25, 2014

After three weeks off Oly lifting (two weeks in Peru), it was fun/scary to get back on the platform today. Felt weak and slow, and really felt the loss of flexibility in the wrists, but managed 80% of my qualifying weights, which is a good start. Just two months until the Pan Am Games in Toronto!!



JT Kalnay 04-26-2014 01:42 PM

Re: Over 50 Crossfitters Sign In
Saturday April 26, 2014

Walked a mile.

3 hour session with Dr. Don Bisesi. He found a power leak in my setup during Oly coaching today, and also came up with a fix, rather than just pointing out the flaw. I was so focused on the stripper butt that I couldn't identify what was causing it. Looks like slack in the shoulders created the condition that allowed the power generation to be disconnected from the bar which in turn caused the stripper butt. Hit a few nice snatches after the lesson. He had a nice quote too: "Olympic lifting doesn't make you strong. Olympic lifting is a manifestation of the strength you create through deadlifts, squats, and presses." Interesting.

Walked a mile.

Shed tomorrow for heavy deadlifts and some metabolic conditioning.

Jim Cordes 04-27-2014 08:18 PM

Re: Over 50 Crossfitters Sign In
4/26 Saturday WOD
Partner WOD, one person work at a time
1200M run
100 kettlebell swings (American)
100 burpees over partner
100 wall balls
1200M run
Worked with Sean.

4/27 workout
Back squats at SB Athletic Club
6 x 135
6 x 135
4 x 185
4 x 185
2 x 225
2 x 245

Barely made 245, don't think I would have made 2 x 250. Used a depth target so good on all reps. Disappointed I missed 2 x 245 twice last week, so went in to do it today. Always much warmer and more flexible, and therefore stronger, when I work out later in the morning or day.


Cliff Miller 04-28-2014 07:04 AM

Re: Over 50 Crossfitters Sign In
friday nite
Friday....went to the darkside of the gym....where the powerlifters hang cause the regular side was doing oly total....not in any real rush to go back....:rofl:

SS Speed Squats: 12x2 (EMOTM) 95lbs
*use avg. bands (large green band)
**must be fast

Speed Pull: 8x1 (bands) large green band 185lbs
*standing on 3/4" mat

Seated SS Good Mornings: 3x8 95lbs

SS Standing T-spine Flex/Ext.: 3x20 95 lbs

Upper 3rd Reverse Hyper: 3x20 (top to top) 20lbs
*holding at the top each rep

3 rounds of:
50 Floor Wipers (bar weighted in rack)
20 1/2 GHD Sit-ups


12 min time Cap:
4 rounds
40M O/B Prowler Push
40M O/B Yoke Walk (150 lbs is the weight of the empty yoke)

In remaining time...

AMRAP in remaining time:
Row (cals)

the above got off to a bad start 'cause when i checked the stop watch after the first 2 rounds of prowler and yoke i had not started it. ended up doing a total of 5 minutes rowing so i was close to 12 minutes.

Ext. Rot. Band Pulls: 4x20/s single red band

Band Pull Aparts: 200 single red band

AMRAP in 4min. of:
Weighted Sit-ups (20) 63 reps

had a very productive yard work weekend and now this morning am wishing today was not monday

Jim Cordes 04-28-2014 09:18 AM

Re: Over 50 Crossfitters Sign In
4/28 WOD
A. 3 Position Squat Clean + 1 Split Jerk (high hang, knees, floor), work up to a tough weight for complex with perfect form in 15:00
145. Failed on second clean at 155.

Wall Balls
No-Pushup Burpee Box Jumps
This was a grind. Burpee box jumps were where all the time went. Legs were fried from squat cleans and also heavy back squats yesterday.


JT Kalnay 04-28-2014 12:35 PM

Re: Over 50 Crossfitters Sign In
@Cliff, it's good to visit that dark side every once in a while, b/c it can make you stronger and, it helps understand exactly how strong the human body can get.

Monday April 28, 2014

Walked 1 mile.
Pass throughs, goblet squat hold, 10 ohs 45#
front, left, right plank
warrior both sides
down dog
hip flexor

front squats

back squats

10 pistol attempts on each side to a box, went 19 for 20.
When I can go 20 for 20 with ease I will lower the box.

It's been a while since I did any heavy squats (e.g., 6 weeks?) since they weren't part of training for Peru...

Bill Hoogsteden 04-28-2014 03:56 PM

Re: Over 50 Crossfitters Sign In
Nice work Guys!

[B]25 Apr:[/B]
15 min MU practice

Clean 5-4-3-2-1-1-1

115(5), 135 (4), 145(3), 155(2), 165(1), 145(1), 145(1)

[B]26 Apr:[/B]

10 135# C&J

[B]28 Apr:

400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 AbMat Sit Ups
10 45# Presses
Mobility Work

10 RFT:
10 Alternating Lunges (5R, 5L) with plate overhead (#45/25)
20 Hand Release Push-Ups


[I]This was tougher than I thought it would be!! I had no shoulders afterward.[/I]

Cliff Miller 04-29-2014 06:58 AM

Re: Over 50 Crossfitters Sign In
JT.....i had fun that day on the darkside and i know if i were not dealing with my arthritic body parts i would have been over there in a coach is programming me with a combination of movements with a bent for sure on the strength side of things.

i know that as i age the stronger and fitter i am growing old the less health issues i am going to have to face.

one of the darksiders i was working in with (who is in his early 30's and a fire breather) when i said we were going to have to strip the 25lb plates off of the bar for one on my sets "cause i am the old guy here" his reply was "man i can only hope to be doing what you are doing when i reach your age" kinda felt good to hear that :pepper:

anyways last nite

Bench: 1RM(wide grip) 185lbs
*index on bench ring

Incline Multi Grip Bench: 8RM 70lbs....shoulder definatly does not like this position

Multi Grip Skull Crushers: 3x8 60lb bar

DB Bench: 100 5lbs

Ext. Rot. Band Pulls: 4x20/s single red band

5 rounds for time of:
20 standing Row
10 Russian Twists
10 Toe Touches


keep up the great work as usual guys

JT Kalnay 04-29-2014 03:38 PM

Re: Over 50 Crossfitters Sign In
Tuesday April 29

Walked 1 mile.
goblet squat, pass throughs, 10 OHS 45#
10 snatches at 95#, focusing on straight bar path
10 C&J at 135#, focusing on straight bar path

walked 1 mile
With continuous motion (but not racing by any means)
20 strict presses (10 each arm) with 20#
3 T2B
20 sp, 25#
3 T2B
20 sp, 30#
3 T2B
20 sp, 35#
3 T2B
20 sp, 40#
4 T2B
12 sp, 45#
4 T2B
10 sp, 50#
4 T2B

10 banded dips
10 burpees (have I voiced my opinion lately on burpees?)

Bill Hoogsteden 04-29-2014 03:50 PM

Re: Over 50 Crossfitters Sign In
Cliff, Amen to that!! Nice work!!

(At base Globo)[/B]
.444444444mi run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
20 Push ups
10 45# Presses


Bench Press 5-4-3-2-1-1-1
135#(5), 155#(4), 185#(3), 205#(2), 225#(1), 235#(1), 245#(1)

Back Squat 5-4-3-2-1-1-1
135#(5), 225#(4), 245#(3), 275#(2), 285#(1), 295#(1), 295#(1)

[I]I was happy with the Bench numbers. The last two I did with a spot. 235 was easy, but I needed a little help with the 245#. I was glad I was able to do that weight considering my shoulder.
The Back Squats went easy as well, but the last two, I was not happy with my form. :shrug: Next time - PRs!![/I]

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