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Cliff Miller 10-30-2014 06:57 AM

Re: Over 50 Crossfitters Sign In
nice work bill....i love those tough sloggers

jim...don't you just hate getting hung up in the grove on those rows that you know you should get out of but they just don't :mad: i know what you mean

last nite

Specialty Bar Back Squat: 1RM saftey squat bar 350lbs

Back Squat: 5-5-5+ (65%-75%-85%) 200-240-270
calculated off a .9% of 1RM
*on +set RM or to the edge of messy

Stiff Leg Sumos: 8-8-8 135-155-185 did not have much left in me after the above and tuesday's workout

last nite won unexpeditly the local newspaper's "best sporting event". was at the event to support the wife who won "best dental office" and got called up for the Test of Metal.

JT Kalnay 10-30-2014 11:02 AM

Re: Over 50 Crossfitters Sign In
Thursday October 30, 2014

Walked one mile. My stride felt longer and looser than it has in quite a while, actually since I hurt my back on July 8th. Had so much energy I felt like running. But, then I quickly flashed back to yesterday's pullup debacle and recalled that I do in fact have a competition on Saturday and all this energy is the result of tapering after 6 brutal weeks of focused training, so I didn't run. I came back inside and sat down. Am actually twitching right now. Need to do some meditation and visualize some good lifts and anticipate the happiness (relief) I'll feel after the competition.

Travel day tomorrow and I'm not taking my computer so my next post will likely be Sunday night or Monday morning.

Jim Cordes 10-30-2014 04:38 PM

Re: Over 50 Crossfitters Sign In
10/30 WOD
A. 5 Min Max Double Unders
246, which is a PR by 2 assuming I counted correctly. I fear I overcounted by 10 or 20 but I'm not sure.

5 KB Snatches (SFG)
10 Box Step Ups
20 Goblet Squats @Snatch weight
:30 Ring Push Up Plank
:30 Rest
6 rounds + 5 snatches + 10 step ups.

Used 1.5 bell. Step ups and goblet squats went very slow, after the first set I had to break goblet squats into roughly 10's. Ring plank holds all straight through except for the last one.
Link to whiteboard (WFS): [url][/url]


Alden Hingle 10-30-2014 06:39 PM

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

@JT - Good luck!

Went on a guy vacation with some friends last week and had a great time! That is the good news. Fell a few weeks ago while hiking and the back has gotten creakier and creakier. Lots of back pain after a long travel day on each end and four days of late nights and related debauchery. :pepper:

Took a few rest days here with motrin and gabapentin and felt good enough to work out today.

Workout: Row 2500m; walk 1 mile; front plank 2:00; side planks 0:45; pull-ups 10, 10, 8; KB press 25 x10x3

Bill Hoogsteden 10-31-2014 07:17 PM

Re: Over 50 Crossfitters Sign In
Enjoy Alden!! :D

Nice PR Claw!!

Good Luck JT!!

400m run
50+ SUs
10 Leg swings, each leg, both Directions
10 Air Squats

Row 1K
50 Burpees (YAY! BURPEES!!)
Row 500m
25 Burpees (YAY! BURPEES!!)
Row 250m
10 Burpees (YAY! BURPEES!!)


[I]What a slog! I tried to keep at 2:10 to 2 min for the rows The Burpees (YAY! BURPEES!!) were tough. While I was the slowest on the board, at least I broke 20 min! :pumpkin2:
Happy Halloween! [/I]

JT Kalnay 11-02-2014 03:00 PM

Re: Over 50 Crossfitters Sign In
American Masters Championship Trip Report

182kg total wins gold medal in 105+ category for 50-54 age group at 2014 American Masters Championship

Got to talk to and lift with legend Tim Guarino.
He is so fast he makes a cobra look like a three-toed sloth.
He won the 105 category.

Friday October 31, 2014
I should have known better than to fly through Atlanta on a Friday....
'nuff said.

Saturday November 1, 2014
70, 74, 78
Was ahead by 3kg after the snatch, which was a surprise.
The 78 felt so solid I think I could have gone 72, 76, 80, but I was so concerned with winning and didn't want to be too far behind after the snatch and the most serious contender has snatched more than me before. So, I wanted to be sure I didn't have to make up too much ground in the C&J.

100, 104 (winning lift), 114 (miss, PR attempt)
I had it won after the 104 so I went for a PR at 114.
I cleaned it and had a real good poke at the jerk, even locked out my right arm, but then my left arm collapsed in a pretty spectacular miss.

Sunday November 2, 2014
An uneventful trip home.
I had just read John Grisham's new book Gray Mountain, which is about mountain top strip mining in Appalachia and on the flight back I witnessed several strip mining sites from the air and they are just as appalling as they are described in the book.

Alden Hingle 11-02-2014 07:22 PM

Re: Over 50 Crossfitters Sign In
@JT - Way to go, JT! Nice work!!!

Relapse on the back. Had to pick up the camper after repair work. Put the trailer hitch on my truck, felt fine until I went to straighten up. Back voted otherwise and I spent the next five hours bent over and in pain until I could get to see my physical therapy guy. I can stand upright now but not taking any chances for a few days in hopes the back will settle down.

Cliff Miller 11-03-2014 07:27 AM

Re: Over 50 Crossfitters Sign In
whooooo hooooo JT.....great job....enjoy the experience :pepper:

friday nit

*in pairs
3 rounds for reps of:
1min. Lateral Wallball (20) *30sec./partner
1min. SDHP (75) *30sec./partner 20 kgkb for me
1min. Box Jumps (20") *30sec./partner
1min. Incline DB Bench *30sec./partner 20 lb dbell
1min. Shuttle Sprint
*1min. rest between rounds
*30sec/station for each partner

got dressed up in my one piece chicken suit and did this with charlie brown....need to remember a one pc. furry suit is not the best work out wear....then went out and closed the local bar which holloween nite is one of the biggest parties of the year....who does not love a big yellow chicken on the dance floor though....:D

sat morning.....not feeling great..

Reverse Band Bow Bench: 1RM (smal red bands) 225lbs

Ext. Rot. Band Pulls: 4x20/s

1-1/2" Rep Bench: 8-8-8 135lbs

DB Bench: 2x16 35lbs

Flat Bench MAG Grip Rows: 10-10-10 (W) 95lbs

Flat Bench MAG Grip Rows: 10-10-10 (N) 95 lbs

Skull Crushers: 12-12-12 45lb bar

Band Pushdowns: 100 black band

dog walk and life chores for the rest of the weekend.

Jim Cordes 11-03-2014 03:19 PM

Re: Over 50 Crossfitters Sign In
11/1 WOD
All day SFG kettlebell seminar
Did a ton of swings and TGU's and learned a lot, too.

11/3 WOD
A. AMRAP 4 Min:
10 KB Snatches (SFG 1.5/1)
10 Unbroken Double Unders
90 reps.

B. AMRAP 4 Min:
10 Wall Balls (20#/14#)
10 Toes to Bar
75 reps.

C. AMRAP 4 Min:
10 Sit Ups
50 Yard Dash
70 reps.

D. AMRAP 4 Min:
10 Box Jumps (24"/20")
10 Push Ups
121 reps.

All AMRAP's have 3 min rest between them. If ever there was a WOD designed perfectly for me, this was it. Started on B., ended on A.
Link to whiteboard (WFS): [url][/url]


Jim Cordes 11-03-2014 03:20 PM

Re: Over 50 Crossfitters Sign In
Congratulations JT!


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