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Pat Quigley 07-11-2013 12:05 PM

Re: Over 50 Crossfitters Sign In
Hey gang . Have missed a bunch of workout and posting. Spent last week in Venice Beach/St. Monica area. Went to one box, Paradiso Crossfit. Nice place and good coaching.

Notice the WOD's there are same pattern as Tribal. Some standing movements to stretch, then some dynamic stretching (Monster walk, RDL, Spiderman crawl, etc.), Then some gymnastic work with negatives: push ups, pull ups, TTB, etc. Then a strength component which varies everyday and then finally the WOD. Makes the hour go by very fast.

I am generally only posting the WOD----but there is allot of other work. Working the negatives or holding position at the bottom,etc. are included in the strength also.

WOD today was 7 rounds of 7 snatches @95 # and 7 pull ups. I stopped after 6R at 12:30. I was just not recovering.

John Jaeckel 07-11-2013 05:01 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 5, Week 3
Squat Day

OHS W/Oly bar


OHS w/Oly Bar
Front Squats w/Oly bar
Janda Crunches with 10 lb. plate extended overhead
30" box jumps

1RMs at the end of Month 5

Shoulder Press 140 (5 lb. gain this month)
Dead Lift 335 (no gain this month)
Bench Press 235 (no gain this month)
Squat 290 (10 pound gain this month)

Disappointed that DL and BP did not go up, first month they haven't. Think it's due to dietary restriction and some personal stress. Very happy with squat gains, I probably had another rep at 265 today but was performing the set outside a rack.

Deload week starts Saturday, then on to Month 6.

Bill Hoogsteden 07-12-2013 07:44 PM

Re: Over 50 Crossfitters Sign In
Claw, Nice endurance stuff!!

Pat, Glad to see you're back! That negatives stuff sounds great, sonething I need to do!

JJ, Awesome gains on using the Wendler system!! WTG

Cliff, You sure know how to send people off!! Nice Job on that WOD!

400m Run
2 rounds:
2 Wall Walks
5 Push Ups
10 24" Bpx Jumps

20 min AMRAP:
7 115# Power Cleans
7 Burpees (Yay! Burpees!!)
200m run

5 rounds + 7 115# Power Cleans +7 Burpees (Yay! Burpees!!) + ~110m

[B]Round 2:
Up the [URL=""]Area B Hill Run[/URL]

SU/DU practice

Skill Work:
Rope Climb
Ladder Climb
SlackLine prcatice

[I]Tough AMRAP. The runs were the tough part for me. Kinda wished I went RX (135#) on the cleans. But that would've taken a round off at least.
The climbing stuff was a blast! I REALLY MISS it!![/I]

JT Kalnay 07-12-2013 07:45 PM

Re: Over 50 Crossfitters Sign In
Wed-Thur-Fri (Trip To Minnesota)

Consumed approximately 27,500 calories of ice cream.

Didn't exercise at all, not even once, didn't even consider it.


Jim Cordes 07-13-2013 04:23 PM

Re: Over 50 Crossfitters Sign In
7/13 Workout @ Bacara

A. Seated dumbell press, 5 reps, 4 sets
35-40-45-50(total fail)-45
Really wanted to arch my back, had to work hard to keep neutral spine.

B. Broomstick Mile
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

19:30 approx. with 8# bar and treadmill run at 1.0 incline.

Running splits got faster and faster as I upped speed on treadmill from 7.0 to 7.5 to 8.0 to 8.5 by the end. Treadmill always takes a little bit to get up to speed which slowed me a little.

Tried to keep all bar movements unbroken, just took a couple short beats off tempo on squat cleans and snatches. Split were roughly 2:40 (75 squats), 1:52 (75 presses), 3:08 (squat cleans), 3:05 (power snatches).

Some former MLB player was in the workout room while I was there; he looked at me like I was nuts. That’s what I’m talking about baby!


JT Kalnay 07-14-2013 04:58 AM

Re: Over 50 Crossfitters Sign In
Saturday July 13, 2013

The power of competition


Cliff Miller 07-14-2013 08:44 AM

Re: Over 50 Crossfitters Sign In

1 RM to 15" box squat 300lbs. was happy considering i think the last time i box squatted was about 6 months ago

then a whole bunch of upper body exercises

then dinner out in vancouver with the wife. first time in about 5 years we had gone to the commercial drive are of the city (we live about an hour out of the city) and boy has it changed for the better and we realized we need to leave squamish more:D


4 rounds

2 k.m. flat bike ride (coach figured since i can not run and should not row large volume this was the next best thing)
20 russian kb swings 20kg bell
10 ring rows


then 120 single red band bench pull aparts

then moved 2 full pallets of paving stones landscape block, (only to have to restack them when we realized the execavator had no way to get to them where i had stacked them)dug out a couple of bamboo plants, moved a 4x20 bed of perenials, and finished off a dozen of canada's best beer:pepper:

John Jaeckel 07-14-2013 08:01 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 5/Week 4 (Deload)
Shoulder Press Day

Shoulder and behind neck presses w/Oly Bar


@the Dam
1x120 (walk)
1x120 (jog)
Uphill Sprints
3x65 yards
1x120 (walk)

Helen M Brennan 07-15-2013 12:29 AM

Re: Over 50 Crossfitters Sign In
Monday: 15 july
modified the pullups to chest to bar jumping ( hard pull)
otherwise unchanged.
first time Angie without reducing reps. Really chuffed.


Michael Pollak 07-15-2013 06:55 AM

Re: Over 50 Crossfitters Sign In
Hey JT.... Way to go on the ice cream!!! My bday is end of August, I may do the exact same :D:D:D

MONDAY– JULY 15, 2013


Group #1- Bench Warm Up to 65%- Then 9 x 2 (1 Set Every 30 Secs) @275

Group #2- Hang Clean & Jerk (Position #2)- 5 x 2 @ 155


3 Rounds For Time: 14:04

400 Meter Run

Bar Muscle Ups x 5. ( scaled to 5 pull ups then 5 ring dips... Shoulders shot from strength work :p )

Cleans x 6 @ 165

Pat Quigley 07-15-2013 01:49 PM

Re: Over 50 Crossfitters Sign In
Cliff, great workout and reward.

Last Saturday, I coached a small group of women newcomers when 40+ people showed up with only one trainer. Later the morning did the WOD.
AMRAP 8 minutes: 8 thrusters w. 95 and 8 KB w. 70 .

Today: WOD: 21-18-15-12-9-6-3
Pull ups and push ups. 12:34. My elbow is sore as all get out from the pull ups.

Jim Cordes 07-15-2013 02:12 PM

Re: Over 50 Crossfitters Sign In
7/14 Sunday WOD
A. Max Plank Hold (adding 5# per minute)
Front on elbows, 3+ minutes
Left on hand, 1+ minute
Right on hand, 1+ minute

B. EMOM 20 for max double unders
Odd minutes = max double unders,
Even minutes = 10 wall balls.
559 double unders.
Basically 30 seconds rest every two minutes after the wall balls were done.


Bill Hoogsteden 07-15-2013 06:57 PM

Re: Over 50 Crossfitters Sign In
Great WODs guys! (And Helen!! :D) Gonna have to try that Ice Cream WOD!!

400m run
3 rounds of Cindy

500m Row

21-15-9 reps
95# power cleans
Ring Dips

500m Row


[I]"Elizabeth" always scares me, then to add a 500m row each end!!:yikes: I tried being consistent; ~2 min/500m & did the Power cleans and ring rows in subsets of 3. Had a little bit of a log jam in the 15 rep ring dips. Scaling to 95# helped,also I was surprised that I was able to keep the pace of the last row close to the first. The last time I attempted "Elisabeth", I did it in about 12:30, so taking off the rows, I did "Elisabeth" around 9 min! Guess this CrossFit stuff works!! :D[/I]

Michael Pollak 07-16-2013 09:35 AM

Re: Over 50 Crossfitters Sign In
Hey Jim....your a double under monster!!!!

TUESDAY– JULY 16, 2013


5 RFT: 6:04

Deads x 2 @ 365

Dubs x 20

Rest 2 Minutes



Box Jumps @ 30

One Arm KB Swings @ 70

Post WOD 50 roman sit ups @25 lbs

I bought it real bad on the second set of box jumps!!! Left foot made it, right foot just missed and I fell sideways and jammed my knee and made a really big thud as I hit the ground!! Got right back up and finished strong but my knee is sore as heck.... Icing right now.... Hope it's ok :ranting2:

Jim Cordes 07-16-2013 03:22 PM

Re: Over 50 Crossfitters Sign In
7/16 WOD
Four rounds for reps:
In 3:00 complete:
60 sec row (cal)
AMRAP Turkish Getups
Rest 2:00
Note: Score equals calories rowed plus TGU. Athlete chooses weight and must alternate L/R

19/6, 19/5, 17/5, 17/4 @ 1.5 pood kettlebell on TGU's.
Had two fail reps on the last set of TGU's, and the dismounts in general were pretty ugly. Interesting in that the left-armed TGU's went up easier than the right-armed ones. Worked out at 11:30 a.m. because I slept through Endurance Class at 6 a.m. (Apparently it is possible to drain an iPhone battery overnight. Good lesson. Just wish I had missed something less important than Crossfit; say, a court appearance or something.)


Bill Hoogsteden 07-16-2013 05:21 PM

Re: Over 50 Crossfitters Sign In
Michael - :yikes: Had my share of Box Jump injuries! I usually catch a toe & end up clipping my chins! Always try to get "right back in the saddle"!

Claw- Nice AMRAP! TGU's are harder than they have a right to be!!

500m row
100 SUs
DU practice
10 Push Ups
10 Air Squats

5K run


[I]Clipped 1:12 off my attempt on [URL=""]17 June[/URL]. (Ran the route backwards, which seemed easier!) The weather was hot and Humid. At least I was able to keep running! Wasn't able to do the Back Squat SWOD due to time.:( I wasn't thrilled about this one, but I try to never cherry pick the WODs.[/I]

Cliff Miller 07-16-2013 07:58 PM

Re: Over 50 Crossfitters Sign In
yesterday......spoke to my Dr. about the foot pain. after a review of the current xrays and last winters mri and bone scans with another couple dr's in his office they now do not believe that there are any stress fractures but rather advanced arthritis in the foot and ankle. this office is full of active dr's and staff so i have total confidence in what ever direction we choose i will be in good hands.

so we will see where we go from here but he did say no more running:D which while i know it is good for me i will not miss it in the winter rains.


6 x 40 yoke carry 225 lbs

100 red band seated leg curls

4 x 20 red band sit ups

4 x 20 20 lb reverse hyper

more yard work.....will be glad when this 3 day (ya right) is over

Michael Pollak 07-18-2013 09:57 AM

Re: Over 50 Crossfitters Sign In


12 Minutes to Work to a 2 Rep Max Full Snatch... I quit at 135, knee still a bit sore from box jump mishap... Getting better


For Time: 12:34

Muscle Ups x 5

100 Meter Sprint

Thrusters x 20 @ 135/95

100 Meter Sprint

Pull Ups x 30

100 Meter Sprint

KB Swings x 40 @ 70/50

100 Meter Sprint

Muscle Ups x 5

All I can say is " 20 thrusters @ 135 are killer!!!! ". Got 10/7/3. My heart was a pumpin....

Jim Cordes 07-18-2013 10:57 AM

Re: Over 50 Crossfitters Sign In
7/18 WOD (Endurance)
Heartbreak Hill (WFS): [url][/url]
35 minute AMRAP
Warm up and cool down involved jogging from State Street.

8 rounds (I think).
Tried to keep with the front group, which was much easier since Cody took the morning off. Made up lots of time jogging all the way downhill instead of walking part of it. Felt pretty good although my right knee and hip started hurting a little with all the downhill running. Didn't bring water bottle with me which was just fine. One less thing to carry.


Bill Hoogsteden 07-18-2013 08:02 PM

Re: Over 50 Crossfitters Sign In
Cliff - Glad it wasn't a fracture, but sorry it's arthritis!! (Though no running isn't necessarily bad! :D) Nice WOD!!!

Michael - 20 Thrusters @ 135!! D@MN STRAIGHT!! What a firebreather!

Claw - Nice Job on the Endurance AMRAP!

[B]17 July:
WU: (@ base Globo)[/B]
.55555556 Mi run
100 SUs
DU practice
10 Push Ups
10 Squats
10 2 Pood KBS

6x6 High Bar Back Squats @ 70% 1RM
210 (2) 185 (4)

[I]My knee was sore from the 5K and I could feel it during the warm up! 210 was hard on my knees, 185 was easier. Still a tough WOD. It was supposed to be before the 5K. I'm glad I didn't do it before the run!![/I]

[B]18 July:
WU: (@ Box Gym:)[/B]
400m run

3 rounds of Cindy

12 min AMRAP
6 Front Squat
200m Run

Rx, 4 rounds + 6 Front Squats

[I]The first FSs were tough. I could feel my knee. But they got easier. The HSPUs went easier, but I could feel my shoulder. The runs were slow, though the first went fast. Got 4 rounds done with 20 seconds & I was able to crank out the FSs. What an AMRAP!![/I]

[B]Round Two
@ Base Globo
.3333333mi run
100 SUs
2 Min on Jacobs Ladder
DU practice
10 Push Ups
10 Air Squats
10 45# Presses

5×1 3-position clean (Hi-Hang, Hang, Floor) + 1 Jerk @ 95#
Rest 1 min b/w sets

Michael Pollak 07-19-2013 08:40 AM

Re: Over 50 Crossfitters Sign In
Hey William... Looks like you've been puttin in overtime! Great work

Finally an easy day for me:

FRIDAY– JULY 19, 2013

Tabata Each... One min rest between

Farmers Walk 80 lb KB each hand



MB Twists 20 lbs

Post WOD.
800 meter run, 50 GHDs

John Jaeckel 07-19-2013 12:56 PM

Re: Over 50 Crossfitters Sign In
Saturday 7/13/13 to Friday 7/19/13
Wendler 5/3/1
Month 5/Week 4 (deload week)

Deload happened right during my vacation which was good from a workout/access standpoint, but BAD from a diet standpoint!

Got three rounds of uphill sprints in, at home the morning I left and today after I got back and once on the road, up a bluff overlooking Lake Michigan.

Got some deads in at the Y up there in Wisconsin, did my bench press on a hotel exercise room machine (UGH—again, it was deload week).

[B]Month 6 starts tomorrow![/B]

John Jaeckel 07-20-2013 01:14 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 6/Week 1
Shoulder Press Day

Front and behind neck presses w/Oly Bar


Overhead Walks
(2x70 yds/26 lb. k-bell ea. hand)
@the Dam/Stairs
1x120 (walk)
1x120 (jog)
1x120 (ME)

Cliff Miller 07-22-2013 06:57 AM

Re: Over 50 Crossfitters Sign In
great work as usual everybody!!!


10 20kg russian kb swings
500 m row
20 20kg russian kb swings
1000 m row


t bar row 3 x 12 at 45 lbs

lots of carrying, lifting, moving of stuff getting ready for another bike race feeding frenzy


teams of 5 wod. (i got stuck with the womens team :D because i would not have fit in on the mens firebreather team) 1000m prowler push carring a 45 lb plate when not pushing the prowler. when pushing the prowler the plate was on it.


100 double banded good mornings

3 x 20 20lb med ball sit up

roman bench 3 x 20 25 lb dbell

then off to the mountain bike races....made 2 15 lb meat balls stuffed with yams and blue cheese and onto the smoker along with 15 heads of cabbage.

certainly know when you had a fun weekend when you look forward to going to work knowing you won't have to work as hard as you did on the weekend:kicking0:

Michael Pollak 07-22-2013 09:18 AM

Re: Over 50 Crossfitters Sign In
Wow Cliff.... Those meatballs sound over the top!!!

MONDAY– JULY 22, 2013


Clean & Jerk- 12 Minutes to Find a 2 Rep Max @ 205



5 RFT: 19:32

Front Squats x 8 @ 135/95

Burpee Pull Ups x 16 (Men- high bars / Women low bars)

:ranting2: this one about killed me!!! I was baked from trying to get heavy on the twofer C+J in twelve min, I ran out off time ( got in about 9 sets, I should have went heavier earlier)

.... Then the second I got my bar stripped to 135 the WOD started.... Burpee pull-ups stink on ice, I was able to do all 16 the first set then 8/8, 8/4/4...2/2/2/2/2/2/2/2!!! I'm still bushed...

JT Kalnay 07-22-2013 10:08 AM

Re: Over 50 Crossfitters Sign In
Monday July 22, 2012
(My 52nd birthday)

Made it to the pier and back in 19:51.

Compare to:
2010 1st try: 26:17
2010 PR: 18:58
2011 1st try: 23:07
2011 PR: 17:46
2012 1st try: 20:55
2012 PR: 16:15
2013 1st try: 30+

Then went surfing for an hour on a sublime incoming tide with an offshore breeze. It doesn't get much better.

John Jaeckel 07-22-2013 11:02 AM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 6/Week 1
Dead Lift Day

Incline Situps
K-Bell Swings


Back Extensions
Horizontal Rows
Incline Situps

Jim Cordes 07-22-2013 02:00 PM

Re: Over 50 Crossfitters Sign In
7/20 workout
Pier to Peak training run from Mission to "No Shooting" sign on Gibralter Road,

4.7 miles in about 55 minutes. Ran with J.j., Laurel, Dave, and Quigley. Props to Kristiana for helping with the car shuttle. That was unpleasant but doable. Pier to Peak will be 2.8 times as unpleasant but still doable. Not sure I need to know anything else.

Garmin report (WFS): [url][/url]

7/21 workout
A1. Weighted dips, weighted pull ups, 5 sets of 3
45(f,2)/25(f, 2)-40/20-40/20-45/25-45/25(f,2)

B. Tabata hollow hold
C. Tabata squats = 14

Everything just a little harder after Russ and Laura's awesome party Saturday night.


Cliff Miller 07-22-2013 08:36 PM

Re: Over 50 Crossfitters Sign In
yup michael the meat balls were the talk of the party....they are pretty amazing to see on the table and then when they are broken into and the center starts to ozzzze out.

tonite at the gym

6 x 100 forward and backward sled pull 45lb plate (sore knee from work incident)

for time

30 25 lb 1/2 ghd sit up
30 25 lb hip extension


t bar row 8-8-8


3 x 50 single red band pull aparts

3 x max time hollow rock hold

:32 :41 :59

Alden Hingle 07-23-2013 02:06 PM

Re: Over 50 Crossfitters Sign In
Great work everyone! It is nice to be back...

Back recovery went slower than expected. Tried to resume normal activities too soon and paid for it with a relapse. Will start back in the gym tomorrow and see how it goes. Spent the last three days on our annual bike ride with friends. Loads of fun and the back held up for the duration of the ride.

7/20 Breckenridge to Vail Pass - 20.8 miles, 1860' of climbing, max grade of 14%, max elevation of 10,612', average pace 7.7 mph
7/21 Vail to No Name Rest Area (Glenwood Canyon) - 59.4 miles, 1327' of climbing (and 3718 ' of downhill), max slope (uphill) of 7%, max elevation 8204' (at the start) down to 5762', average pace 19 mph (with a steady headwind the whole way)
Aspen to Maroon Bells and back - 18.3 miles, 1781' of climbing, max slope of 10%, max elevation of 9695', average pace uphill 7.4 mph (average pace downhill 23.2)

Michael Pollak 07-23-2013 06:20 PM

Re: Over 50 Crossfitters Sign In
TUESDAY– JULY 23, 2013

WOD #1

6 rounds for time: 10:13

Deadlifts x 5 @ 315

Box Jumps x 10 @ 24

Rest 3 Minutes

WOD #2

8 min AMRAP. 5 rounds plus 3 snatches

One Arm KB Snatch x 10 @ 70

100 Meter Sprint

Jim Cordes 07-24-2013 01:01 PM

Re: Over 50 Crossfitters Sign In
7/23 Endurance WOD
Warm up jog to Mesa Lane Stairs
6 reps Mesa Lane Stairs (220 stairs, 150' climb)
Warm up jog back to car.

7/24 WOD
"Steak and Potatoes"
Front Squats (135/95)

5:52 @ 95#.
Was on the fence about coming in this morning, tried a couple practice reps at 135# and decided to scale way back. (Still conflicted on this, but I think it was mostly about ego and doing the Performance WOD's as Rx'd, so I think I made the correct decision even if did not include choosing the wrench). Sets of 21 and 9 front squats straight through, broke 15 half way through. Pull ups went poorly, sets of not more than 5.


Pat Quigley 07-24-2013 02:26 PM

Re: Over 50 Crossfitters Sign In
Seems like I am always learning something about myself or crossfit the longer that I am in it. Went yesterday and my groin felt like it would tear apart---perhaps because I hadn't worked out or stretched in 3 days. So I came to the conclusion that I'd better stretch on days I do not go to Tribal.

Got up around 5 AM today and decided that it was just as easy to go to Tribal at 6AM and stretch. Which is what I did. I did the WOD, but with scales and lighter weights and feel good right now. I joked with the coach that I came for the stretching and had not committed, in my own head, to work out beyond that!

Alden Hingle 07-24-2013 03:10 PM

Re: Over 50 Crossfitters Sign In
Happy birthday, JT. Sorry I missed this yesterday.

7/23 Functional fitness.
Spent about 4 hours cutting burned trees, then stacking the logs for haul away at the home of a friend who lost his home in the Black forest fire. June has been a tough month in Colorado the last two years.

Row 1000m; 50 single unders; shoulder press 45, 65, 75 X10/ 90 X3
Shoulder press 100, 115, 130 X5
Pull-ups 7, 7, 7
Press 75 X3X10
Cash out:
100 single unders; Burgner warm-up; Deadlift 45# X10; Hang power snatch 20# X5; Snatch 20# X5

Cliff Miller 07-25-2013 06:30 AM

Re: Over 50 Crossfitters Sign In
great work as ususal everybody.

nice sounding bike ride alden. and yup fire season sucks....we are in a total no fire ban now. 29 days without rain and they figure at least a couple of more weeks. there have been rumblings already (super early this year) of a total forest closure.

tuesday started with 40m weighted lunges and ended less than 1/2 way through with me being dizzy and almost puking. went home and slept for 10 hours

last nite

5 rounds 2min. Band Belt Walk (with average green band) legs are fried this morning
1min. Rest

T Bar Row: 8-8-8


Single Arm Delt Raise: 6x20/s whooo hooo used a 3 lb dbell
*no rest

Hollow Rock: 4xmax hold

:34, :42, :48, :56

talked to my coach last nite about competeing in next weeks loggers sports and the decision was made that give my various ailments that this year might be a good year to take a year off of competing. kinda bumed but know it is for the best

Jim Cordes 07-25-2013 01:49 PM

Re: Over 50 Crossfitters Sign In
7/25 Endurance WOD
Shoreline Park 400 meter repeats (slight incine), with return cool down jog. (All links WFS)

Warm up run (3/4 mile): [url][/url]
1. 1:34 [url][/url]
2. 1:38 [url][/url]
3. & 4. (forgot to turn Garmin off for return) [url][/url]
5. 1:37 [url][/url]
6. 1:40 [url][/url]
7. 1:36 (but I turned Garmin on about 3 secs into run) [url][/url]
8. 1:41 [url][/url]
Cool down [url][/url]

I knew the first 1:34 would be unsustainable, but I was otherwise pleased to be within 3 seconds for each split.


P.S. Post WOD bowling with Jane at Zodos, followed by lunch at Freebirds and then a nap.

John Jaeckel 07-25-2013 02:06 PM

Re: Over 50 Crossfitters Sign In
Wendler 5/3/1
Month 6/Week 1
Bench Press Day

PVC Rollovers


French Curls

Wendler 5/3/1
Month 6/Week 1
Squat Day

OHS w/Oly Bar


Weighted crunches
Janda Crunches
@the Dam
1x120 (walk)
1x120 (jog)
Uphill Sprints
2x75 yards

Michael Pollak 07-25-2013 02:22 PM

Re: Over 50 Crossfitters Sign In


Floor Press- 6 x 6 Progressive Load- Last Set @ 275


1 RFT:

KB Farmers Walk Around Building 70s

**Every Drop of KB’s KB’s = 10 T2B**. 30 TTB

Rest 3 Minutes Then

10 Minute AMRAP: Three rounds

Sleds @ 70/45 x 50 Meters Each

- Forward Walk

- Backward Walk

- Rowing

- Pushing



Snatch- Position #1- 2 Reps Every 30 Secs x 6 @ 65%


12 Minute AMRAP

HSPU x 10

OH Squats x 12 @ 135/95

V-Ups x 14

Bill Hoogsteden 07-25-2013 06:54 PM

Re: Over 50 Crossfitters Sign In
Great Work Guys!!

[B]23 July
.5 mi run
30 SUs
10 Push Ups
10 Squats
10 Leg Kicks
10 Plyo Push Ups

Squat 10×3 @ 85%

Rest 2 min between each set

235# [I](1st one @255#)[/I]

3 RFT:
50 KBS (24/16)
100 DU

Subbed 3/1 SUs

[I]Sort of a Swinging Annie without the situps. The KBS, I did in subsets of 10. What a WOD!![/I]

[B]24 July:[/B]

Did a [URL=""]Bike ride[/URL] to the Vandalia Rec Center for my wife's deep water class. Took us ~40 min out & 37 back. Longest bike ride for me in decades! :D

[B]25 July
.41 mi [URL=""]run[/URL] [I]TOO NICE to stay inside![/I]
100 SUs
10 push ups
10 squats
10 DUs [I]1 at a time after 3 SUs, BUT I kept making them![/I]
10 Pull Ups
10 45# Presses

High Bar Back Squat 7×5 @ 75%



7 Strict Press
14 Hang Power Cleans
21 Lateral Burpees (Yay! Burpees!!)


[I]My right knee was sore. waned to do 225#, but was only ableto get 205# The metcon was tough. Had dreams of 115# & tried 95#, which was tough. Scaled down & tried to go as fast as I could.[/I]

Michael Pollak 07-26-2013 02:59 AM

Re: Over 50 Crossfitters Sign In

Sounds like your last couple of days were a crusher! Awesome stuff.... I hate lateral burpees, sends my knee into an uproar! ( old age lol)

My snatches yesterday were absolutely pathetic, my coach had an almost disgusted look on his face.... I will get them if it kills me!!! Problem is with shoulder mobility, my chest and front delts/ lats are unproportionately overdeveloped and I just can't lock my arms back far enough so I'm doing tons of stretching and mobility work

Made me set a new goal: by 7/2014 ( one year from now) I will:

Correctly snatch my body weight
Correctly preform 10 OHS @ 75% body weight
Get over my fear of breaking my neck and correctly preform 10 HSPU
STRING 5 25' rope climbs together
String 30 DU together

I will do this or die trying!!!! So in posting it to make it official!!!!:kicking0::evilsmile

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