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Michael Pollak 09-28-2013 03:08 PM

Re: Over 50 Crossfitters Sign In


6 sets progressive warmup to 65%
2 x 6 @ 65%.... 295



5 RFT: 15:49

OH Lunge Steps x 16 @ 45 oly bar

Burpees x 21

Man that was painful!!!! I hated every min of it:D

Bill Hoogsteden 09-29-2013 06:24 PM

Re: Over 50 Crossfitters Sign In
JJ - Awesome job on the presses and the DLs!!

Micheal - That sounds brutal! Yay! Burpees!!

Push Ups
Sit Ups


[I]This is a quick & dirty WOD, especially when my shoulder was sore throughout most of the push ups![/I]

Cliff Miller 09-30-2013 09:33 AM

Re: Over 50 Crossfitters Sign In
this past weekend our box hosted the xfit fall challenge

55 individual's on saturday and 35 teams of 2 sunday. 3 wods each day. last one out side in monsoon's pushing prowlers for 12 minutes.

our bbq'ing team was 3 with 2 helpers each day.

we fed the 30 vollies breakfast and lunch both days and many of the competitors as well

total food consumed

26 pork butts, 40 yams, 12 dozen eggs, 40 avacados, 16 large plastic boxes of salad, 50 tomatoes, 40 green peppers, 20 onions, 25 lbs bacon, 1 turkey, 9 lbs aligator, 10 lbs pork belly, 6 smoked salmon and well over 100 beer (the cooking team contirbuted heavily to this total :D ), 2 large bottles of wine and a 40 oz bottle of 12 year old scotch

we started the above at 7:30 friday nite when we put the pork butts on the smoker and closed the door to the storage trailer at 4:30 sunday. i slept at the gym on the rouge mat's friday nite (they need to make an extra fluffy version to sleep on cause the regular ones are really really hard) on saturday we had a major storm blow through with 60 mm of rain and 100 kph wind and then on sunday another 80 mm of rain fell so all in all it was an epic weekend.

i am going to take today off from going to the gym cause i am totaly wiped out.

keep on the great work as usual guys.

Michael Pollak 09-30-2013 04:41 PM

Re: Over 50 Crossfitters Sign In
Cliff! Sounds like an awesome catering weekend! Really grinds you down ... Sounds like you had some great food and fun!

I did sat mornings WOD... showered and went strait to work for a 14 hr day in the kitchen, got 3 hours sleep and back in on Sunday for 16 strait hours? Got home at 2:30 am and my three dogs were so glad to see me they they kept me up.... so 5:30 headed out to my box and I barely remember working out I was so delirious!

Cleans 8 x 3 progressive loading. Last 2 sets @ 185

15 Minute AMRAP @95
Hang Power Cleans x 3
Shoulder to OH x 6
Front Squats x 9
Straight leg Sit Ups x 12

10 full rounds + 3 squats into the complex

Got home and slept the rest of the morning

Bill Hoogsteden 09-30-2013 05:30 PM

Re: Over 50 Crossfitters Sign In
Michael - Betcha were dreaming of Cliff's BBQ!!:D I know I would've!! Nice work on the cleans and AMRAP!!

Cliff - my mouth is DROOLING!!

[B]WU:(At Base GLOBO!)[/B]
10 Ankle knee and hip circles (both Directions)
.555555556mi run
100 SUs
10 Burpees (Yay! Burpees!!)
10 Air Squats
Some Mobility stuff for the shoulders
10 sit ups
10 box jumps 24+" high
10 DU/ DU Attempts
10 45# Presses

Dips [I](No rings at the base Globo!)[/I]
HR Push ups

[I]My shoulders got smoked in the 1st round!!It went fast but I was sore afterward!! [/I]

Pat Quigley 10-01-2013 10:00 AM

Re: Over 50 Crossfitters Sign In
Coming off a bad bout of bronchitis: 2 rounds of antibiotics, cough syrup, inhalers, etc. No exercise for close to a month. Still having some forearm issues ( x ray showed no structural damage). Going back to Lifetime Fitness for a while. Just more equipment to rehab the forearm.

Static and dynamic warm up and stretching. 3X10 pull ups, push ups, and situps.
Strength: Back Squats: 5 X 135, 3X 225, 1X 315.
3 rounds not timed: 3X2 Negative Back squat @ 225, 10 Wall balls.

1RFT: 21-18-15-12-9-6-3-1 reps of KB (1 pood) + 24" Box step ups.

This is my 5th anniversary doing crossfit.

Bill Hoogsteden 10-01-2013 06:16 PM

Re: Over 50 Crossfitters Sign In
Pat - Welcome back!! What an unbelievable job after all that sickness!! I wish I could do the weights you do!! Happy Crossfit Birthday!!

[B]WU: (At the Base Globo)[/B]
10 Ankle knee and hip circles (both Directions)
.555555556mi run
100 SUs
10 Burpees (Yay! Burpees!!)
10 Air Squats
Some Mobility stuff for the shoulders
10 sit ups
10 box jumps 24+" high
10 DU/ DU Attempts
10 45# Presses

7 Min AMRAP:
Ladder by 3s
Clean & Jerk (135, 95#)
Toes to Bar

(i.e. Open WOD 13.4, 3 CJ 3 TTB, 6 CJ, 6 TTB,...)

135# 26 reps (3 C&J, 3 TTB, 6 C&J, 6TTB, 8 C&J)

[I]Added 20# to my 29 Mar attempt and cut my reps almost in half! :eek: My issue was not being able to hang onto the bar. (Also, I didn't want to drop the iron weights in the Base Globo! ;) )[/I]

Michael Pollak 10-02-2013 03:00 AM

Re: Over 50 Crossfitters Sign In
Bill....yeah, still wake up dreaming of Cliffs BBQ

Pat...great to have you back!



8 sets Warmup to 85% then

DeadLifts- 2 x 3 @ 385


For Time. 6:49


Chin Ups

Box Jumps @ 24/20

JT Kalnay 10-02-2013 12:17 PM

Re: Over 50 Crossfitters Sign In
Wednesday October 2, 2013

jogging/shuffling, bear crawls, spidermans, bug hops (this was a WOD all by itself)

15 minutes to find 5rm push press
203 (could have gone heavier)

3 AMRAP of (muscle ups, CTB, kipping pullups)

Freddie's Revenge:
5 rounds, for time, of:
5 shoulder to overhead (I used 15 pound dumbells)
10 burpees

Bill Hoogsteden 10-02-2013 05:52 PM

Re: Over 50 Crossfitters Sign In
Yeah Michael, BBQ by Cliff sounds like an awesome dream!! :D Nice job on those DLs and the Chin Up Box Jump metcon!

JT - Yay! Burpees! Real KICK@$$!

[B]WU: (@ the Base Globo)[/B]
10 Ankle knee and hip circles (both Directions)
.33333333mi run
100 SUs
10 Push Ups
10 Air squats
Mobility stuff
10 DU/Attempts
10 50# KBS
10 24" Box Jumps

4 RFT:
6 DLs @ 225#
12 Box Dips
120 Single Unders


[I]Went lighter on the DLs to focus on my hook grip and hanging onto the bar. I was able to do the 1st round in 1:36. It went down from that. At least I was able to get the 2 middle rounds of SUs straight through! If I could hang onto the bar longer, these WODs would go better.[/I]

Pat Quigley 10-03-2013 09:28 AM

Re: Over 50 Crossfitters Sign In
Guys, thanks for the warm welcome back. Have we lost all the ladies from the thread? Are they taking up residence in some other thread?

Static and dynamic warm ups. Forearm rehab w. light dumbell.

Strength: Not timed
Shoulder press: 5X135, 3X165, 1X185
Negatives: 3X2: 135.

1/2 Cindy: AMRAP 10 minutes: 5 Pull ups, 10 Push Ups, 15 Air Squats:
9R+5 PU+10PU+4 Air Squats. Very hard. #thatwasgr8. :D

Michael Pollak 10-03-2013 01:49 PM

Re: Over 50 Crossfitters Sign In


Heavy Snatch- 15 Minutes To Find a 2 Rep Max

Then 2 x 3 @ 85%. Had to stop at 145... My elbow tendinitis was flaring bad!


For Time: 18:09:pepper: ( in your face all you young punks who can out run me :D)

100 Reps- Push Ups / KB Swings 55lbs

Rest 2 Min

75 Reps- Pull Ups / Leg Raises

Rest 2 Min

50 Thrusters @ 95

Bill Hoogsteden 10-03-2013 06:19 PM

Re: Over 50 Crossfitters Sign In
Glad to have you back Pat!! Nice job on Cindy and the presses!!

Michael, I LOVE it when us old guys give the youngsters a run for their money!! :D Way to crush RODO!!

[B]WU: (@ Base Globo)[/B]
500m row
.1111111mi walk
100 SUs
10 Push ups
5 Burpees (Yay! Burpees!!)
10 Air Squats
10 Sit Ups
10 DU/Attempts
10 single leg 12" box Jumps (5 each leg)

For time:
50 Pull-ups
400m Run
21 Thrusters (95, 65#) 70#
800m Run
21 Thrusters (95, 65#) 70#
400m Run
50 Pull-ups (Jumping)


[I]This was a slog! The pull ups took me ~6+ min to complete. The 1st 21 Thrusters, I did in subsets of 7. The last half of the WOD was tougher and I decided to do Jumping Pull Ups during the last run because I could FEEL my shoulder talking to me! I've got to do MORE mobility work!![/I]

Alden Hingle 10-04-2013 09:46 AM

Re: Over 50 Crossfitters Sign In
Back online after a couple weeks. While "away," climbed Quandary Peak (14,127'), did the Mickelson Trail Trek in South Dakota, some business travel and kept working out.

9/30-10/3 Wendler 3+ Week
Shoulder press 135 X1 :mad:
Deadlift 155 X12
Bench 165 X6

WU: Straddle hops, pull-ups, back mobility, back squats 45 X10/ 65, 80 X5/ 100 X3
Back squat 115, 130 X3/ 145 X7
Shoulder press 105, 120 X3/ 135 X3 (a redo of Monday's failed lift)
Squats 80 X3X10
Clean and jerk 75, 85, 95 X6

JT Kalnay 10-04-2013 12:11 PM

Re: Over 50 Crossfitters Sign In
Friday October 4, 2013 (Is it really October already??)

15 minutes warmup to do snatches and C&J

Every Two Minutes For ten Minutes
Do 2 snatches at 90% of your 1RM
5 minute rest
Do 2 C&J at 90% of your 1RM

I wasn't sure what my 1RM would be today, so I did the first 6 snatches at 135, did the next 2 at 145, and did the final 2 at 155. I did them all as split snatches. Felt like I might have been able to go heavier, which means I was probably at the appropriate 90%. Same with the C&J, so I did the first 6 at 205, the next 2 at 215, and the final 2 at 225. Did them all with power cleans. The clean is what is limiting my 1RM on C&J.

3 rounds, for time
row 500m
12 burpees
21 box jumps (12", and I actually jumped, see blog post)


I am nearly catatonic at this moment, and I already had a nap...

JT Kalnay 10-05-2013 09:47 AM

Re: Over 50 Crossfitters Sign In
Saturday October 5, 2013

Really didn't have it today.
Sometimes the Shed 'o Pain should be titled the Shed o' #*$* Pain...

Deadlifts to 440 (failed twice at 440, which is well below my PR)

Karen Rx 13:22 (this was a mental exercise today)
To be honest, there were probably 30 no reps in the 150 tosses...
Improving my squats, especially front squats, really helped with Karen.
But it's the heart and lungs that gave out today.
At least my mind didn't quit today...
Which was a concern, b/c I was unable to complete Karen in the Open last year and it's been bugging me ever since. By way of comparison, once did Karen in 4:32 (before hip replacement).

JT Kalnay 10-05-2013 11:03 AM

Re: Over 50 Crossfitters Sign In
Dear Karen,

Why have you forsaken me?


Alden Hingle 10-05-2013 01:29 PM

Re: Over 50 Crossfitters Sign In
[QUOTE=JT Kalnay;1199218]Dear Karen,

Why have you forsaken me?


JT - I love it! You had me howling.


Back mobility; 1 mile dog walk; 2 min on bike training stand
5:00 intervals on bike
24 box jumps (18") box
23:58 (had to change in and out of bike cleats each round)
Cash Out:
Shoulder mobility; Overhead squats 45# 10, 5 reps/ 65# 3 reps; Front squats 45 X10/ 65# X2X10

Pat Quigley 10-06-2013 03:12 PM

Re: Over 50 Crossfitters Sign In
Bill and JT it does seem that we sometimes hit wall in some of the WOD's and we get stuck with panting,straining to get control of breathing, and for me slowing my heart rate down. At an elite level, such WOD's would be completed without a break. For me this is just another form of scaling .

Like today's WOD. "DT"
5 rft: 155 # of 12 DL, 9 power cleans, 6 push press. Took this one with 135#. First round in one minute. Then reality set in. Finished in 14:35.

Michael Pollak 10-06-2013 07:33 PM

Re: Over 50 Crossfitters Sign In

Back Squat
6 x 6 Progressive Load- Last Set @ 80%. 315

“19 Strong”

19 Min AMRAP:
19- Push Jerk @115
19- Burpees
19- Dubs


5 Rounds For Time:

400 Meter Run

20 x Dubs / 60 Singles

10 x T2B

Alden Hingle 10-06-2013 07:50 PM

Re: Over 50 Crossfitters Sign In
50 straddle hops; pull-ups 4, 7, 6, 5; single unders 100, 100, 150
Skills work:
Burgner warmup; t-spine and shoulder mobility; snatch 30, 40, 50 X5

Jim Cordes 10-07-2013 01:37 PM

Re: Over 50 Crossfitters Sign In
Once again, I have been lagging on my logging.

9/28 WOD
“Strength to Give”
AMRAP 7:00
10 Hand Release Pushups
5 Box Jumps (24/20) (Mod 18/12)
rest 2:00
AMRAP 5:00
10 Deadlifts (185#/115#)(Mod 95#/65#)
5 Pull ups
Rest 2:00
AMRAP 3:00
10 Double Unders (Mod 20 singles)
5 Burpees
rest 2:00
1:00 Row for Max Calories

328 total reps.
Ranked 15 of 46 in Men’s Rx’d. Very pleased.

10/1 WOD
A. 15:00 to work up to a tough 1R Squat Snatch
Pleased with this because all reps including this one were pretty good, caught barbell in squat.

20 T2B
400m Run
30 Pushups
400m Run
40 Situps
400m Run
50 Air Squats
400m Run
This was a good one for me.

10/3 WOD
A. Backsquat, 20X1, 3-4 reps, 5 sets, rest 3min

Not enormous numbers but full depth for sure on all of them. Feel like I have to start at 0 with back squats because I want no more bad reps.

3:00 complete:
60sec row (cal)
AMRAP Turkish Getups
Rest 2:00
99 reps.

Rows around 20 cals per minutes, TGU’s either 4 or 5 @ 1.5 pood with alternating arms. We did this back in June or so. Improvement on row here but I got as many as 6 TGU's last time. Overall this was a higher total.

Workout at Santa Barbara Athletic Club
"Death by Kettle Bell, With Extreme Prejudice"

Thirty minute Russian kettlebell swing ladder. The catch is you have to complete the full 30 minutes. Go down in weight when necessary.

80#, Rounds 1 to 14, 105 swings
1.5 pood, Rounds 15 and 16, 31 swings
1 pood, Rounds 17 to 24, 164 swings
3/4 pood, Rounds 25, 26, 30; 81 swings
6 kg, Rounds 27 to 29; 84 swings.

Total swings = 465.

10/7 WOD
A. Good Mornings, 40X1, 5-7 reps, 5 sets, 2-3min rest

B. EMOTM, 6:00, Barbell Push Jerk, 5 TnG reps
This was a good weight for me, really got tough toward end.

4 rounds of:
500m Row at 90-95%% effort
rest 4-5min

Class running really long, so last two sets on about 3 minutes rest. Lagged on 3rd round, otherwise rowed about as hard as I could go.


Michael Pollak 10-07-2013 02:51 PM

Re: Over 50 Crossfitters Sign In
Jim.... That's OK. Looks like you've been busy WODing. :)



3 Position Cleans x 8 @ 155. EMOM


8 Minute AMRAP:

Power Snatch x 5 @ 155

Behind neck Push Press x 10 @ 155

Rest 3 Minutes Then:

8 Minute AMRAP:

Front Squats x 5 @ 155

Burpees x 10

OUCH! those behind the neck push presses hurt.... Wasn't thinking and used a bar that was knurled in the center.....the back of my neck is all tore up from scrapping as the bar landed .....

Bill Hoogsteden 10-07-2013 04:48 PM

Re: Over 50 Crossfitters Sign In
Pat - Good words!

Claw - It's more important to WOD than log! :D

JT - Sorry about that Karen. She is brutal!!

Michael - Feel your pain about middle of the bar knurls and back squats!!

Alden - Great to see you back!

Nice work on those WODs Guys!!

[B]WU: (@Base Globo)[/B]
.333333333mi run
100 SUs
10 Leg Swings (both legs, both directions)
10 Air Squats
10 Push ups
10 Burpees!! (Yay! Burpees!)
Burgener Warm Up
10 45# presses

5 135# DLs
3 225# DLs
1 315# DL

[B]Round 2:[/B]

Snatches 65#
Muscle-ups (Jumping)


[I]Was going to try & do this @ the Globo, but since we're all back to work (Getting paid is another story...), it was PACKED! I was able to to this in my garage! :D The 1st 9 were squat snatches & the rest were power. Scaling helped my shoulder, I was glad with the time.[/I]

Cliff Miller 10-08-2013 06:52 AM

Re: Over 50 Crossfitters Sign In
great work as usual all

welcome back to the missing guys


5000 m row 20:45 first wod after a week off. glad i took the week off after the bbq epic but what a one to come back to :D

last nite

10-8-6-4-2 32 kg kb swings
10-20-30-40-50 sit ups


100 per side 16 kg kb obilque crunch

3 x rm hollow rock hold :30, :46, :41

then an hour and half of curling instuctions. myself and 5 others from the gym have formed a curling team for friday nite beginners league. should be an interesting 8 week season anyways

JT Kalnay 10-08-2013 10:04 AM

Re: Over 50 Crossfitters Sign In
@Claw, yes it's more important to WOD than log...

Tuesday October 8, 2013

Nice half hour bike ride on a crisp fall day.

Thighs felt like lead infused jello after yesterday's squat and squat clean WODs.

Jim Cordes 10-08-2013 11:03 AM

Re: Over 50 Crossfitters Sign In
If a Master Crossfits in the forest but does not blog, did it happen? I think the answer has now been determined to be "yes."

10/8 WOD
A. Clean & Jerk, 1.1.1, 5 sets, :10 rest b/t reps and 2-3min rest b/t sets
(moderate load working on perfect form. This is NOT a 1RM day)
Was planning on capping out at 135 but they went up so easily I tried and succeeded at 155.

20:00 AMRAP
20 Double Unders
15 Walking Lungaes w/Barbell in Front rack (96/65)
10 Kipping Pullups
5 rounds + 20 d/u's + 10 lunges.

Modified to stationary lunges since so many people were in class. Got a nice bruise on my right clavicle from the bar. Most d/u sets straight through or at least to 18 or 19 except last set broken up a little more. Still using my old rope while I wait to fix my RPM speed rope. Pull ups ended up in sets of 2 and 3. Kipped all HSPU's and used one pad.


John Jaeckel 10-08-2013 12:44 PM

Re: Over 50 Crossfitters Sign In
My Self-Training Journey Continued . . .

This is now the 4th summer I've trained myself, with the best overall results I've ever had: got my weight down below 205, waistline down to 34, from 38+ when I started CF in earnest in 2009, got strong in the process doing Wendler 5/3/1, though none of my 1RMs had quite reached my previous highs.

But 8 months in to my latest go-round with Wendler, I hit a WALL about 8-9 days ago, my hips were so sore, I was so tired.

So I am bagging it for now and going to more of a strength-based hybrid CF program, again designed by me—where the challenge is always pushing myself beyond. Will do some of the main site WODs.

here's what I did today after a well-needed week+ completely off:


K-bell swings


(every two minutes)

Incline leg raises
Farmer Carry (45 lb plates/each hand, 2x70 yards)
French Curls

Michael Pollak 10-08-2013 02:53 PM

Re: Over 50 Crossfitters Sign In
John.... Way to go! I give you credit programming yourself, your numbers are great! I can't be trusted when left to my own devices.... Much better off with someone telling me to back off:D



Dead Lifts- 6x 8 Progressive Loading- Last Set @ 70%



12 Minute AMRAP: 3 rounds plus 8 SDLHP


KB Swings x 20

Pull Ups x 30

RX- 70

Boy that was evil on my grip after ripping out all those deads!!! I was losing it on the last set of pull ups.... Slowed me down to sets of 5....

Cliff Miller 10-08-2013 05:57 PM

Re: Over 50 Crossfitters Sign In
michael....totaly agree with you on having someone telling me to take it easy. i to left to my own devices am my worst enemy:pepper:


laying on the floor 1 rm pin press

8 holes from floor 285lbs
10 holes from floor 325lbs

150 single red band pull aprarts (100 then 50)

800 m. sled pull w/90 lbs

Michael Pollak 10-09-2013 11:53 AM

Re: Over 50 Crossfitters Sign In
Cliff.... Didn't need anyone to tell me to take it easy on today's WOD.... I hate running!



Strict Press- 2 x 5@ 80%. Stopped at 155... Shoulders hurting for some reason


30 Sec Rest Between All Rounds

3 Rounds:

100 Meter Sprint

T2B x 5

3 Rounds:

200 Meter Run

T2B x 10

3 Rounds:

400 Meter Run

20 T2B

Bill Hoogsteden 10-09-2013 05:06 PM

Re: Over 50 Crossfitters Sign In
JJ - Kudos!! Self programming is tough!! I chiming in with everyone else. (And AGREEING with Michael on the runs!! :D)

@ Base Globo:[/B]
.3333333mi run
100 SUs
10 Air Squats
10 Leg Swings
15 Push Ups
10 sit ups
10 DU/DU Attempts (Got 8 including 3 with SUs in between!!)
10 22kg Presses

15 min:
Power Clean
*touch and go


10 min:
Bench Press

205# (Couldn't do 185 a month ago!)

Bill Hoogsteden 10-10-2013 04:26 PM

Re: Over 50 Crossfitters Sign In

(@ the Base Globo!)[/B]

.111111mi run

10 45# presses

.2222222mi run

100 SUs

10 Air Squats

10 Push Ups

10 Sit Ups

10 DU/ DU Attempts



1 mile run

2000m row

1 mile run


[I]Clipped 1:36 off my last attempt on 18 Apr 2012! The plan was to keep a stead pace. I got the 1st mile done just under 9 min. The row was tough. It took me about 9.5 min. The last mile was brutal and I walked 1/2 a lap for the 6th, 7th & 8th lap. Still, the steady pace worked out well![/I]

JT Kalnay 10-10-2013 06:26 PM

Re: Over 50 Crossfitters Sign In
Thursday October 10, 2013

Played 6.25 holes of golf.
Isn't golf normally played in 9 or 18 you ask?
Yes it is.

Today, I collapsed in the 7th fairway after being stung/bitten in the neck by an insect. While being stung/bitten I slapped myself so hard in the neck/jaw region that I practically knocked myself out. Had to plop right down in the fairway where I "rested" for 5 minutes. The world was spinning and I was seeing stars. I reached for the epipen in my golf bag and was ready to inject myself but didn't have any allergy symptoms, so I didn't inject. I reasoned, in my half-witted slapped silly state, that the self-inflected punch to the neck/jaw was the culprit, not an insect. After 5 minutes I was able to get up and "walk" to the next tee where, mercifully, there was a bench to sit on. After about 20 minutes a couple came by in a golf cart and offered me a ride. I wasn't scared. The whole time I was sitting crumpled in the fairway I was really embarassed and worried that someone would think I'd had a heart attack and would take me to the hospital or do CPR when I'd simply swatted myself right in the "lights out" nerve where the insect bit/stung me.

Jim Cordes 10-11-2013 11:46 AM

Re: Over 50 Crossfitters Sign In
Oh my God JT, that is hysterical. I hope you are doing better now. Guess I can't ask, "what does the other guy look like?" Claw

10/11 WOD
10:00 Skill Session: Handstand Work
Got 4 handstand walk steps in a row!

5 rounds of:
7 CTB Pullups or 3 Ring Muscle Ups
14 Wall Balls
21 KBS
rest 2:00
17:50 at 1.5 pood

Increasing split times tell the story: 1:45, 1:37, 1:55, 2:08, 2:15. Tried to keep up with Lloyd but he edged me out.
A little janky on movements. First four sets of pull ups straight through, but only first set of WB's and none of KBS's straight through. Surprisingly, the KBS were the hardest part of WOD.

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


Michael Pollak 10-11-2013 01:32 PM

Re: Over 50 Crossfitters Sign In
Hey Bill....awesome job on the bench press!!! That's a big jump in lbs..

JT .... Sounds like your golf scene should be in a movie....glad your ok. Yet another reason for folks to bad mouth crossfit " he got so strong, he knocked himself out slapping a bee".... I actually strained my rotator cuff " freaking out" when a hornet landed on my shoulder, took about two week to heal!



14 Minutes Total:

8 Minute Run ( got about 200 meters over a mile....pretty good for my big butt)

Right Into 4 Min AMRAP:

Burpees x 10

Dubs x 20

Right Into 2 Minute AMRAP:

Butterfly Sit Ups



3 Position Snatch x 4 @ 60%

Then- 4 x 2 @ 70% From Floor


5 RFT:

KB Goblet Squat x 10 @ 80

One Arm KB Row x 10 (Each Arm)

2 Minute Rest

5 RFT:

Box Jumps x 10 @ 24

HRPU x 10

Bill Hoogsteden 10-11-2013 05:59 PM

Re: Over 50 Crossfitters Sign In
Michael - Thanks! My shoulder is the limiting factor!

Claw - awesome on the handstand walks!!

JT - What can I say that hasn't been said?!?! Talk about the cure worse than the disease!! Hope you're feeling better. At least that will be another good story..

@base Globo:[/B]
.4444444mi run
100 SUs
10 leg swings, Both legs, both directions
10 push ups
10 air squats
10 sit ups
Mobility for my shoulder
10 DU/ DU attempts
10 box jumps (24+")
Burgener warm up
10 45# presses

1/3 Randy
25 75# Power Snatches


[I]Had to use globo iron plates which are smaller than the box bumpers. My shoulder started REALLY hurt, so I figured stopping at 25 was the better part of valor. I was on track to beat my last attempt. (But at least my shoulder feels better!)[/I]

Michael Pollak 10-12-2013 09:06 AM

Re: Over 50 Crossfitters Sign In
Fran in 3:09:pepper::pepper::pepper:



Back Squats- 5 sets to hit 60% then
8 x 3 @ 60%( 275)


“Fran”. 3:09


Thrusters @ 95/65

Pull Ups

RX Challenge- Rest 2 Mins Then:

“Narf”. About 8 min.... I didn't care they should have called it "Barf".... Everything was locked up from Fran....

JT Kalnay 10-12-2013 09:30 AM

Re: Over 50 Crossfitters Sign In
2 Attachment(s)
@Michael, that's a sexy Fran time.

Friday October 11, 2013 (Sue's Birthday)

Well apparently the bug tht bit me was like the spider in spider man, it appears to have generated super powers b/c today was a double PR day lifting.
170 Snatch (got 175 over head but couldn't lock it out)
240 C&J

Here's photos of the bug bite (taken Friday, a day later) and the massive bar that got bagged during the PR-fest.

8 mintues AMRAP
8 20# wbs to 10' target
4 burpees
9 rounds

JT Kalnay 10-12-2013 09:31 AM

Re: Over 50 Crossfitters Sign In
Saturday October 12, 2013

Rolled around on floor "mobilizing" (whining) feeling every effort from yesterday's lift-o-rama.

EMOM for 10 minutes, 8kbs, 2pood

Skills Work
5 rounds
3 HSPU using progressively lower stack of weights
10 ring dips (green band)
pullups (went 5,6,7,8,9)

Double Unders
150 total
Worked on keeping the rope tight and getting the rope moving faster.
Max strung together at a time was 17.
Need to get the "hitch" out of the swing...

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