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JT Kalnay 02-15-2014 10:38 AM

Re: Over 50 Crossfitters Sign In
Saturday February 15, 2014

Goblet squat, pass through, wall ball shot warmup.

Front Squats up to 265 (PR).

OHS practice at 45# and 65#.

20 snatches practicing at 65# working on getting all the way to full shrug in triple extension (instead of pulling from mid thigh with bent arms while bent over).

Jim Cordes 02-15-2014 11:10 AM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1219349]Front Squats up to 265 (PR).[/QUOTE]

Congrats! All PR's are fun, but strength PR's are the best PR's.

2/14 WOD

CrossFit Open 13.4
AMRAP 7:00
3 Clean & Jerks, 135/95
3 Toes-to-bar
6 Clean & Jerks, 135/95
6 Toes-to-bar
9 Clean & Jerks, 135/95
9 Toes-to-bar
12/12, 15/15, etc

44 (ended on C&J's in round of 12)
Ugh. 16 off my performance last year. Worked out at 5 p.m. because I felt too beat up at 6 a.m. Didn't eat much during the day and ran out of gas early. On the other hand, in warmup I nailed power C&J's at 155 and 165 pretty easily. This is the first WOD since WLC started that I felt more like the bug than the windshield.


Cliff Miller 02-16-2014 01:38 PM

Re: Over 50 Crossfitters Sign In

2 person team 12 amrap 40 yard out and back prowler push

me and another old guy 12 rounds....just got back with 5 seconds to spare....was totaly wiped afterwards and did not feel good for about an hour

yesterday....3 x 20 standing on 16" boxes w/weight belt and kb hanging from it....20kg, 24kg, 44kg

3 rounds 3 minute on 1 on banded walking in place

3 x 20 russian twists

cooked shrimp and grits for 20 friends ......most of them had never had grits before and were blown away by how good shirmp and grits were

Jim Cordes 02-16-2014 04:17 PM

Re: Over 50 Crossfitters Sign In
2/16 Sunday Funday WOD
Skill Session: Turkish Getup
Got some great step-by-step instruction from Ann Marie

AMRAP 15:00
Partner Workout (teams of 2):
20 Partner Sprawl Balls*
20 Partner Medball Situps (feet interlocked)
20m Wheel Barrow (10m each)
* Wallball is squat cleaned and tossed to the partner 10ft away.

6 rounds + 20 sprawl balls + 13 situps.
Worked with Brett.
As a bonus, I hit my first muscle up in about six months afterward and also strung 4 kipping deficit HSPU's on 10 lb. plates.


Jim Cordes 02-17-2014 12:11 PM

Re: Over 50 Crossfitters Sign In
2/17 WOD
A. Clean & Jerk, work up to a 1RM
Felt rushed at the end. Think with a little more rest I could have hit 170.

3 sets at 80%, 90%, 100% effort:
200m Run
10 CTB Pullups
10 Clean & Jerks (95/65)
10 CTB Pullups
10 Clean & Jerks (95/65)
70 Double Unders
rest 5:00

Damn, this was long. Not really sure I totally applied 80/90/100%. Went easy on first round, but after that basically just went at it. Able to string a bunch of CTB's on first sets of 10 but after that I did not always contact chest to bar. After first set, all C&J's one at a time. Double unders started with 20 or 25, then 10's for pretty much the rest of the time.

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


JT Kalnay 02-17-2014 01:37 PM

Re: Over 50 Crossfitters Sign In
Monday February 17, 2014

Woke up with a scratchy throat and not feeling 100%.
Tried some Oly practice anyway (b/c I signed up for March 1st event in Miami). Wasn't really feeling it.

Did snatches up to 145 and C&J up to 185.
But didn't push it.


Pat Quigley 02-17-2014 01:58 PM

Re: Over 50 Crossfitters Sign In
JT, congrats on the PR.

Today was a mixed bag at Tribal. Usual warm up and gynmastics to start. Then weighted lunges, wall squats, and negatives for HSPU, and 200 y run.

WOD: 5X 400 run w. 2 min. rest .

Scale: 200 y. Still working on form for Pose running. Last two reps were best ever. I actually beat the runners coming in from the 400---this usually does not happen.

Cliff Miller 02-18-2014 08:16 AM

Re: Over 50 Crossfitters Sign In
last nite speed bench press 95lbs 5 reps 3 set of n/m/w


In 6 minutes:
1000m row
AMRAP Mega Bow Band KB Box Squats 16 kg kbs

Rest 3 minutes

In 4 minutes:
500m row
AMRAP Bamboo Bar Bench Press 12 kg kbs

65 reps total

JT Kalnay 02-18-2014 01:56 PM

Re: Over 50 Crossfitters Sign In
Tuesday February 18, 2014

Walked on the treadmill for 75 minutes (2.6 miles) at incline up to 12.5%. Gained 1,000 feet of elevation.

Did 20 empty bar snatches working on speed and hitting my spots. I simply have to get better at the snatch to qualify for Pan Ams and then Worlds.

Those bamboo bar bench presses are freaky but effective!

Bill Hoogsteden 02-18-2014 06:34 PM

Re: Over 50 Crossfitters Sign In
Nice work guys!!

[B]BACK IN THE BOX!!! :pepper:

400m run
20 Push ups
20 Sit Ups
Sampson Stretch
10 PVC Pass Throughs

300 SUs
10 Jumping Muscle Ups
20 Squat Clean Thrusters (115#)
10 Jumping Muscle Ups
300 SUs


[I]It's been a long and complicated road getting back into our box. A lot of stuff I'm not privvy to. Though I did the WOD by myself, I had other CFWP folks cheering me on. The JMUs went easy, but the squat clean thrusters were tough. My form was bad and I could feel it. I was the slowest on the board, but I felt good about my time. [/I]

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