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Bill Hoogsteden 08-20-2014 05:01 PM

Re: Over 50 Crossfitters Sign In
Still sore from the last two days!

400 m run
10 leg swings (each leg, both directions)
10 Push Ups
10 45# Presses

For Time:
75 Double Unders [I]Subbed 225 SUs.[/I]
65 Air Squats
55 Pull-Ups
45 AB Mat Sit-Ups
35 Overhead Squat (#75/45)
25 Summo Deadlift High Pull (#75/45)
15 Over the bar Lateral Burpees (Yay! Burpees!!)
5 Muscle-Ups [I]Subbed Jumping MUs[/I]

25:37 at 5 JMUs
26:07 with 10 JMUs

[I]This was a LOT of work! The Air Squats were brutal and while I was able to do several subsets of 5 pull ups in a row, I was down to 1 at a time by the last one![/I]

Pat Quigley 08-21-2014 10:14 AM

Re: Over 50 Crossfitters Sign In
Hey Bill, good work on the "grinder".

Yesterday was wave 2 of Wendler BS: 3X 255, 270, 290.
3X10 leg curls
3X10 leg press

Today I did freestyle intervals in the pool.

Bill Hoogsteden 08-21-2014 06:59 PM

Re: Over 50 Crossfitters Sign In
Thanks, Pat!

400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull ups

For Time:
10 Thrusters (#95/65)
1 Back Squat (#95/65)
9 Thrusters
2 Back Squat
8 Thrusters
3 Back Squat
7 Thrusters
4 Back Squat
6 Thrusters
5 Back Squat
5 Thrusters
6 Back Squat
4 Thrusters
7 Back Squat
3 Thrusters
8 Back Squat
2 Thrusters
9 Back Squat
1 Thrusters
10 Back Squat


[I]This was a scorcher!! The thrusters were brutal. I had to break up the thruster reps into subsets until the last 3 rounds. The back squats were a rest, but I could feel them by last two rounds. I guess I could have gotten a faster time if I could've kept holding on to the bar. Still, I wasn't the slowest time on the board.[/I]

Pat Quigley 08-22-2014 03:39 PM

Re: Over 50 Crossfitters Sign In
Hey Bill, actually, all your WOD's seem like grinders to me! Pretty good time on that last one.

Bench day for Wendler Wave 2:
3X 185, 195, 210.

3X10 bend rows 185...205
3 rounds not timed: 5 dips/5 pull ups.

JT Kalnay 08-23-2014 03:41 PM

Re: Over 50 Crossfitters Sign In
Friday August 22, 2014

Walked 2 miles

Saturday August 23, 2014

CrossFit Mobility Cert (didn't meet my expectations)

JT Kalnay 08-24-2014 10:01 AM

Re: Over 50 Crossfitters Sign In
Sunday August 24, 2014

Watched KB swings 4001-4500 of the 10k KB challenge by my training partner. His KB seems to be getting larger...

Did 20 minutes of constant motion under light tension.
5x65# deadlifts, 10x10#kb curls, 10x10#kb presses, 10x10#kb snatches, 10x10#kb swings, 3 pullups, 5 rounds.

GHD stretching.

10 TGUs with 10# kb

The 10 pounder was perfect for rehab. Enough to get me sweaty and to pay attention, not enough to re-injure.

So I think I've decided to go back to my split style of movements.
The Oly shoes and squats are just too much on my hips and pelvis.
I went looking for instructional videos and found these three amazing videos.


The third lift is practically unbelievable! Watch his left hand. It starts out in reverse deadlift and he has to flip it to catch it at the top!!!

JT Kalnay 08-25-2014 10:33 AM

Re: Over 50 Crossfitters Sign In
Monday August 25, 2014

Goblet squat hold, pass throughs, hip flexors, ankles, walking lunges, overhead walking lunges.

Snatch Practice

Did all these split style wearing sneakers, instead of squat style wearing Oly shoes. This was MUCH easier on my hips and back.

Snatch Deadlifts

Am going to go back to single lifts on single days during the week with an accessory and then try for training weight on Saturdays with my coach.

Pat Quigley 08-25-2014 02:17 PM

Re: Over 50 Crossfitters Sign In
Deadlift day. 3X 275,300,320.

Assistive exercises: 5X10 leg presses, 5X 10 hamstring curls.

Bill Hoogsteden 08-25-2014 04:25 PM

Re: Over 50 Crossfitters Sign In
Pat, They sure grind me down!! ;)

500m row
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull Ups
10 Abmat sit ups

5 rounds for time:
10 wall ball shots (20/14)
15 toes to bar
400m run with a kettlebell (53/35)


[I]I knew this was going to be bad when the times on the board were above 23 min!! One of the guys was in the middle of it when I got to the box. It looked tough. He told me to hoist the KB on my shoulder & walk. I did the 1st set of WBs straight, but the TTBs went in 4 subsets. The KB runs(walks) I was able to carry the KB on my shoulder for about 100m (a lap around the Basketball Court). I shifted the KB while on the run. I could feel my hammies by the end of the last round! Slowest time on the board, but at least I got it done!![/I]

Cliff Miller 08-26-2014 05:59 AM

Re: Over 50 Crossfitters Sign In
great work as usual guys! like i expect anything less

busy few days, mechanical problems on 2 vehicles and just plain life......

last nite

Mega Bow Box Squat: 8x2 red bands 170 lbs total wt

Concentric Good Morning: 3RM 150lbs

SS Step-ups: 3x10/s 150 lbs

Dimel Deads: 2x20 135lbs

3 rounds of:
1/2 GHD Sit-up Hold
1:05, :46, :39

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