CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   Over 50 Crossfitters Sign In (

Pat Quigley 11-19-2012 10:17 AM

Re: Over 50 Crossfitters Sign In
Still working to get under the bar and using it to push down on most OLY lifts.

Simple day:

Crossfit total
BS: 385
SP: 205
DL: 475

Total: 1065.

Jim Cordes 11-19-2012 11:29 AM

Re: Over 50 Crossfitters Sign In
11/17 Saturday WOD
2,000 squat
750 wallballs
10K row

Did I mention this was a Team WOD? :) (teams of 10). Funnest part was all the wheeling and dealing to get the fast team score. I don't think anybody did exactly 75 wall balls, 200 squats, and 1,000 meter row each. I did about 450 squats and traded away some of my rows. Augie did like 4,000 M of rowing. JJ and Sarah helped BWood (1-8/9) with her wall balls. Fun!

Link to whiteboard (WFS): [url][/url]

1/19 WOD
Power Clean
2x EMOTM- 10min
Heavy, but fast and technically sound
Took until about the 5th or 6th minute to get them really dialed in, but it felt great when they were! Thought about doing 135# but I decided -- uncharacteristically for me -- to sacrifice weight for the sake of good form. Good call by me.

Dynamic Bench Press
(speed sets, no rest between reps)
2:00 rest
These felt good, last reps on last last sets slowed a little, but all in all good. My weight has creeped up to a little north of 155 since last weekend and I am feeling the strength really come back. I think this is my sweet-spot, weight wise.

Erin "Trouble" Maker did her first bench presses this morning, ever! Another angel in heaven gains his wings.

Link to whiteboard (WFS): [url][/url]


JT Kalnay 11-19-2012 01:40 PM

Re: Over 50 Crossfitters Sign In
@Pat, those are some HUGE numbers.
Worked hard on getting under the bar yesterday.
Foot quickness and hand quickness drills helped.

Monday November 19, 2012

Back squats and weighted pullups.

HSPU (3 ab mats {which is down from four...})
WBS, 25#

While embracing the suck during the round of 15, this thought came to mind. It was something Tim and I discussed yesterday.

Alden Hingle 11-19-2012 05:48 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1108302]Are you working on split snatches and split jerks?
I find it's a lot faster and that I can get under the bar a lot better.


JT - I do split jerks but have not tried the split snatches. That seems even harder than getting my feet in place on a regular snatch. I'll have to give it a try.

Pat - Those are BIG numbers. Nice lifts!

Claw - The workouts at your gym always sound like lots of fun.

Warmup: Row 800m; shoulder and t-spine mobility; deadlift 45, 115, 140, 170X5
Lift: Deadlift 210X5/ 240X3/ 270X6
Assist: T2B X3X10; 65# good mornings X3X10
Cash out: 1 mile dog walk and then sightseeing. I have family in town. :)

Bill Hoogsteden 11-19-2012 07:59 PM

Re: Over 50 Crossfitters Sign In
Pat - Awesome CrossFit Total!!

Alden - Still feel you pain - and JT is right about the splits for the Oly lifts. Bergener say they're the best for us "Old Folks"!

Claw - Awesome WODs there! Agreed with what Alden says!!

JB - That's a couple of days work!! Yay! Burpees!! :D Way to go!

100m run
then keep running with variations on theme, i.e., run backwards, karaokes, high knees, butt kickers, walking lunges, and sumo squats

Mobility work


15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.

Did 115#, but the issue was popping my hip. Easy on the light weights but started forgetting it. This was readily apparent in the hang & hi-hang.


Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg (each arm) [I]Subbed 35# Dumb Bells.[/I]
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kgI]Subbed 35# Dumb Bells.[/I]
Run 400m
9 C2B Pullups
6 KB Thrusters I]Subbed 35# Dumb Bells.[/I]


[I]One of the slower guys. Kind of wished I did these Rx, but didn't feel comfortable on the practice @ 1.5 Pood. Not a bad WOD![/I]

John Burch 11-20-2012 06:11 AM

Re: Over 50 Crossfitters Sign In
11/19 Great work Pat
push press 1@135 155 175 185
close grip bench press 8-6-4-2-2-2-2 @ 185
10 pushup @ 10-15-25-35-45-35-25-15-10#
3x6 weighted pullups @ 25#

DL @225
push press @ 95


Alden Hingle 11-20-2012 10:30 AM

Re: Over 50 Crossfitters Sign In
Warmup: Row 800m; shoulder mobility; but kicks; high knees; press 45, 55, 70, 85X5
Lift: Press 105X5/ 115X3/ 130X7
Assist: Pull-ups 11, 10, 7, 5; Press 70# X3X10
Skills: Clean & Jerk 3-3-3-3-3 65-75-85-95-105

Jim Cordes 11-20-2012 12:04 PM

Re: Over 50 Crossfitters Sign In
11/20 WOD

4 Rounds for Reps:
1 Min at each station:
Sledge Hammer Strikes (alt L/R)
Row (cal)
Competition Pushups
PVC Sit ups (feet anchored allowed)
Wall Climbs
1 Min rest between rounds

93-95-97-95 = 380

Slow is steady, steady is fast. I tried to maintain steady movement throughout each of the one- minute intervals without gassing myself on any particular movement. The sledgehammers got more efficient, particularly from my left side. I kept extending the intervals between switches until finally I was striking 10 times left, 10 right. I kept a running count throughout each five minutes, so I don’t have precise numbers for the movements, but the sledgehammers strikes were in the low 30s, rows were 11 calories per interval except the first one, and push-ups and situps combined were another 45 or 50 or so, because I usually started the wall climbs at about 90. Wall climbs were expensive, somewhere around 5 per minute.

Link to whiteboard (WFS): [url][/url]


JT Kalnay 11-20-2012 12:38 PM

Re: Over 50 Crossfitters Sign In
Tuesday November 20, 2012

Barbell Complex

15 minutes to find 1RM of Shanker Complex (without releasing the bar: 3 hang clean pulls, 1 hang clean, 2 split jerks)

115# squat clean thrusters
ring dips

Only made it through the round of 15 in the allotted 17:30...

However, I was extremely pleased with how I was receiving the squat clean on the rack and low. Would have liked to try to some heavier squat cleans, but I was completely wrecked by the WOD.

Bill Hoogsteden 11-20-2012 06:08 PM

Re: Over 50 Crossfitters Sign In
JB - Nice work on that 10 to 1 & 1 to 10!!

Alden - Nice WOD

Claw - Awesome work on that WOD. Great thoughts on consistency. Sometimes, that can make the difference!

JT - Great Job on that Complex! Been doing a lot of those lately and they are tough!!

400 m run
100 SUs
DU practice
10 push ups
15 Air Squats
10 24" Box Jumps

7X2 Hi-hang Cleans + Push Jerk


Alternating Tabata:
Sit Ups

171 reps
[I]Most of them were sit ups. The last rounds, I had to force 5 or so Dip reps.[/I]

All times are GMT -7. The time now is 08:41 AM.

CrossFit is a registered trademark of CrossFit Inc.