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Andrew Gillie 10-29-2015 08:32 AM

Re: Over 50 Crossfitters Sign In
@ JT 183! I am jealous. i need 160 (@ 85kg) or 167 (@ 94) to qualify for Pan - Ams. I was hitting 160 before my hip/groin went south. Now about 150 or so (but just coming back). My bodyweight is right about 90kg right now.

JT Kalnay 10-29-2015 03:20 PM

Re: Over 50 Crossfitters Sign In
@Andrew, stick with it.

Thursday October 29, 2015
15 days until the American Master's Championship

Walked over to CTown CrossFit (about .8 of a mile)
mixing in some backwards, sideways, and crossover walking.
walked back.

Tomorrow is another lifting workout.

Bill Hoogsteden 10-29-2015 04:05 PM

Re: Over 50 Crossfitters Sign In
1 mile dog walk with only 3 dogs.
10 Burpees (YAY! BURPEES!!)

5 @ 220#
5 @ 255#
7 @ 290#

Andrew Gillie 10-30-2015 07:03 AM

Re: Over 50 Crossfitters Sign In
Last Night:
A. Clean/Jerk-kg: 40x3, 60x2, 70x2, 75, 80, 83(183lbs), 86 miss
B. 3 RFT (6:23)
Back Squat 5x90kg (198lbs)
50 single - unders

I never realized how hard jumping rope after squatting would be.

Long boring part...feel free to skip.
So I am tying up my first three week "cycle" after starting back. For the next one I am going to switch to a more a./b. strength/WOD type set-up like I see the different crossfit gyms posting. I'll have to keep the individual parts shorter for time constraints but I think I can work that with out much trouble. I also now have an idea of where I am strength wise and what hurts injury wise. Now I can set up some %'s and stop doing singles until I miss. The big variable will be what happens when I meet with the surgeon but I think I can get through this without getting cut open.

JT Kalnay 10-30-2015 11:35 AM

Re: Over 50 Crossfitters Sign In
@Andrew, yes doing singles until you miss is soul crushing and counter-productive...

@Bill, burpees? yay burpees!

Friday October 30, 2015
14 days until Championships

Stretched, mobilized

Using meet timings:

snatches to 170#, missed twice at 175#
(one was really really close, one wasn't...)

C&J to 230#, missed the clean at 235 and 240
So, once again, this would have won the meet and met the World Qualifying Standard.

Two more squat workouts, four more lifting workouts, then 6 days of tapering, then game day.

Bill Hoogsteden 10-30-2015 05:04 PM

Re: Over 50 Crossfitters Sign In

Andrew - What Program are you following? BTW, good stuff!

1 mile dog walk with all four dogs!
10 Burpees (Yay! Burpees!!)

Shoulder Presses:
5 @ 90#
5 @100#
8 @ 115#

Andrew Gillie 10-30-2015 09:28 PM

Re: Over 50 Crossfitters Sign In
Thanks, been learning a lot from following you guys. For program I have been going along with the templates from the L1, and L2 guides. For the strength stuff I am going to use Matt Vincent's TLDR (too long, didn't read) set up. It's just a simple mix of 5/3/1 and a easy Olympic cycle. Matt is a top Highland Games competitor. ( my main sport) He is really good friends with Wendler so he pretty much steals a lot from him.

Tonight GWM triplet,
10 minutes AMRAP
15 push - ups
10 Snatches @ 30kg
1 minute on bike
3 rounds + push ups and like 4 snatches. Was supposed to be 15 minutes but did it at my office and wound up getting called out at right around 10minutes. Oh well, it is what it is.

JT Kalnay 10-31-2015 11:03 AM

Re: Over 50 Crossfitters Sign In
I liked how he said they had doled out 60million penalty burpees...

Saturday October 31, 2015
13 days until the American Championships

Stretching, mobility, PT walking

OHS to 95#
Front squats (with squat clean) to 165#
Back squats (in the squat rack) to 235#

Presses to 155#

Going to walk a couple of laps around the farm this afternoon.

JT Kalnay 11-01-2015 11:53 AM

Re: Over 50 Crossfitters Sign In
Sunday November 1, 2015
12 days until American Championships

Stretching, mobility, PT walking, held a goblet squat until the KB rusted

3x35 (which was a typo)
1x53 (which was extremely heavy)

15 burpees
15 kb swings

intentional sitting (working on posture)

JT Kalnay 11-02-2015 03:06 PM

Re: Over 50 Crossfitters Sign In
Monday November 2, 2015
11 days until American Master's Championship

Felt a little worked today, so had an active rest day.
Walked a mile around noon.
Walked a mile in the late afternoon.
Beautiful 60F day here on the north coast.

Going to lift this Tuesday and Friday.
Friday will be the final tuneup before the meet.

Will do some 50% snatches next Monday and 50% CJ next Tuesday
Rest Wednesday
Travel Thursday
lift Friday
travel Saturday

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