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Bill Scott 10-27-2014 05:26 PM

Re: Over 50 Crossfitters Sign In
Monday 10/27/14

For time:
Row 400 meters
50 Cable Pull Downs 185 lbs
Row 400 meters
50 push-ups
Row 400 meters
50 sit-ups
Row 400 meters
50 squats

Time 19:58

Walked Eddie the 12 year old beagle one mile

Subbed rows for runs because my knees don't do that well anymore.
Just not strong enough for 50 pull-ups yet.

Thanks guys...burpees do suck.
Bill...your little slow time is pretty impressive.

Cliff Miller 10-28-2014 06:24 AM

Re: Over 50 Crossfitters Sign In
bill....good job on angie will do great this weekend....just keep to your own plan....

last nite

AMRAP in 11min. of:
21 Hollow Rock
15 Back Squat (95)
9 Barbell Lunges (95) 250 reps

Good Mornings: 20-20-20 95-105-115 lbs

4 rounds of:
20 Windshield Wipers
50 Standing Abs

JT Kalnay 10-28-2014 01:41 PM

Re: Over 50 Crossfitters Sign In
@Cliff, thanks, that what I need to keep reminding myself, plan the work, work the plan, don't get caught up in what's going on around me.

Tuesday October 28, 2014

Walked .8 miles downhill to the box
stretched, rolled, swung a light kettlebell
walked .8 miles uphill in the rain

At first walking home in the rain made me feel tough, but then it just made me feel wet and miserable...

Jim Cordes 10-28-2014 03:38 PM

Re: Over 50 Crossfitters Sign In
10/22 WOD
A. Tabata Sit Ups
11. Lagged too much at start

B. One Round For Time
500 M Row Buy In
10 Unbroken Pull Ups
80 MB V-Twists (20#/14#)
10 Unbroken Pull Ups
1:20 Unbroken Elbow Plank
10 Unbroken Pull Ups
800 M Run Buy Out
Coach’s Note: Rest as needed to make the sets unbroken.
Very slow. Underestimated my ability to do 10 unbroken pull ups and took too much rest.
Link to whiteboard (WFS): [url][/url]

10/26 workout (Grand Californian Hotel gym)
10 RFT
Go unbroken with
8 double dumbbell front squats
20M farmers carry.
6:12 with 25# dumbbells
Was really worried about grip so went too light. WOD is designed for only 8 rounds but I added two more because of the light weights. Followed by:

1-2-3... to 10.
1 pushup, stand up, drop down,
2 pushups, etc. to 10

10/28 WOD
A. Romanian Deadlifts (3121) 3-5 reps. 5 sets @90 sec rest
125, 135, 155

B. AMRAP 20 Min
10 OH Walking Lunges w/ Plate (45#/25#)
2 Bar Muscle Ups - 6 C2B Pull Ups
:30 Handstand Hold
9 rounds plus 10 OH lunges. Did C2B’s. Was very pleased with my performance. All handstand holds unbroken except the 9th one.
Link to whiteboard (WFS): [url][/url]


Bill Hoogsteden 10-28-2014 05:06 PM

Re: Over 50 Crossfitters Sign In
Nice stuff, guys!

JT - Shouldn't you have walked uphill BOTH ways? :rofl:

400m run
100+ SUs
10 Leg swings, each leg, both directions
10 Air squats
10 PVC Pass throughs
10 Helicopters

10 115# Shoulder to Overhead
20 115# Back Squats
400m Run


[I]The shoulder to overheads were tougher than I thought. I broke each set into about 3 subsets. Jerks and push presses helped, but that made the Back Squats harder and then, the runs were even worse. The 1st two rounds, I did in about 5 1/2 min and the last was a little slower. I had the slowest time on the board, but it still wasn't a bad WOD.[/I]

Bill Scott 10-28-2014 05:24 PM

Re: Over 50 Crossfitters Sign In
Tuesday 10/28/14

DB Bench Press 45 lbs 10-10-10-10-10
Deadlift 135 lbs-10, 185-5/5, 205-3, 225-1, 235-1
Hammer Curls 35 lbs 10-10-10

Didn't have a lot of time tonight. Just went to the basement and started lifting.

Cliff Miller 10-29-2014 06:33 AM

Re: Over 50 Crossfitters Sign In
in my day it was certainly uphill both ways in the rain.......:D are at that comp for your what you plan to do and if you happen to end up with one of those shinney things to hang around your neck you will have then had an even better day....

last nite

5 rounds for time of:
*in pairs
500m Row
500m Airdyne (so after a bit of pushing buttons i realize our airdyne only had miles on kilometers on it so i go to the coach and ask him if doing .3 of a mile which is 480 meters would work for him. he says sure. i do the first airdyne for .3 and my buddy who i have know for 20 years and who got me into xfit was on the rower. we switch and off he goes on the airdyne....he gets his .3 in and just as the coach is walking by says "boy that was not to bad".....wrong comment.....we ended up doing the next 4 rounds at .5 of a mile or 800 meters.)


Oblique Barbell Crunches: 5 min....mega bow bar.

a bit sore this morning

keep up the great work guys!!!!!

Jim Cordes 10-29-2014 12:01 PM

Re: Over 50 Crossfitters Sign In
10/29 WOD
A. Tabata Hollow

B. EMOM 8: 4-6 Power Snatches For Form @ No Heavier Than 50% of 1RM
Started at 65, went to 75. My one-rep max is 135 (only once in my life and with terrible form) so I went heavy, but they felt really good. Worked on rocking forward on toes to stimulate opening my hips.

C. Monthly Throwdown 2K Row F.T.
Not good. Started slow so as to leave something in the tank, but I got in a groove with a 2:04-2:09 pace and could not break out of it.


JT Kalnay 10-29-2014 05:00 PM

Re: Over 50 Crossfitters Sign In
Thanks Cliff, that's exactly the right idea.
And Bill, yes, come to think of it, it was uphill both ways, into the wind, and snowing, not raining, which I noticed b/c I didn't have any shoes....

Wednesday October 29, 2014

4 days until American Championships.

Am in the taper.



Rowed 1000m in just under 4 minutes.

Then, I was stupid. I had a lot of energy so I did 10 unbroken kipping pullups after doing 5 unbroken strict pullups. Now my biceps hurt. Stupid stupid stupid. Tomorrow will be a complete rest day, Friday a travel day, and then competing from 3-5pm on Saturday.

Bill Hoogsteden 10-29-2014 06:07 PM

Re: Over 50 Crossfitters Sign In
Good Luck JT!

Nice WODs guys!!

400m run
100+ SUs
10 leg swings, each leg, both direction
10 air squats

7 DLs, 275
14 Box Jumps, 24 in
21 Russian KBS, 2 Pood
28 Push Ups


[I]This was a grinder! The DLs were tough, then the Box Jumps!! I did the 1st round in about 5 1/2 min. The second I got done in around 11 1/2 min. The last was toughest and slowest. I was the slowest on the board again, but it wasn't a bad WOD either![/I]

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