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JT Kalnay 03-26-2014 10:16 AM

Re: Over 50 Crossfitters Sign In
 
@rowers, Strokes/minute is critical. Everyone goes too fast using inefficient strokes. 18 spm, where every pull is purposeful and powerful is the way to go, especially at our age... And yes, do the 2k tests on a series of different days, doing two at most on the same day.

Wednesday March 26, 2014

Walked 2.5 miles uphill on the treadmill (@10%)

5x45 back squat
20x135 back squat

Back squats are much harder after walking 2.5 miles uphill!

Pat Quigley 03-26-2014 02:13 PM

Re: Over 50 Crossfitters Sign In
 
so much family stuff, I missed a few days of working out.

Warm up, dynamic stretching.
2X5 Hang power clean: 95....160.

WOD: 38 thrusters@95
38 pull ups
38 push ups
38 TTB
38 Burpees
38 DU's

Scale: did this as an AMRAP 15minutes: 150 reps.

Deb Weber 03-26-2014 03:16 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE][B]so much family stuff,[/B][/QUOTE]
Nice Pat!!

Bill Hoogsteden 03-26-2014 05:03 PM

Re: Over 50 Crossfitters Sign In
 
Claw - Words can't express...:shrug: What you wrote on FB was an awesome tribute.

Cliff - Thanks! I felt brutalized after that WOD!

JT - You're so right about focusing on Strokes/Min. Doing that helped my rowing!

Pat - Enjoy the Family Stuff! (Nice Chipper in an AMRAP!)

[B]At base Globo:
WU:[/B]
.3333333333mi run
100 SUs
10 Leg Swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 sit ups
1 headstand
10 22# Presses

[B]WOD:[/B]
Open 12.4/13.3 (Scaled):
150 Dumbbell Thrusters (20# DB each hand)
90 DUs
30 MUs

155

[I]The base Globo does not allow hitting wall balls against the wall. :mad: Hence, I scaled to 20# DB's, They were easier to do in subsets of 10, then 5 for the last 50. I had about 2 min left and I couldn't jump, so the DB Thrusters were effectively as bad as the WBs. All the DU practice I've been doing helped, though not as much since I could barely jump. I was glad I did improve from a year ago.[/I]

Cliff Miller 03-27-2014 06:36 AM

Re: Over 50 Crossfitters Sign In
 
only had a few minutes last nite to muck around with the rower but got it down to about 23/23 spm and it just felt weird but i see how it makes sense cause i was just gassing myself out at 33 or so spm.

will go into open gym tonite and try it around the 18/20 spm.

last nite


Specialty Bar Bench: 1RM 210lbs

DB Bench: 3x8 30/40/45

Skulls Crushers: 3x8 (2 sets of chain) 2 with one set of 1/2 chain, 1 with 2 sets of chain
*on floor

Rollbacks: 3x20 15 lb dbell

Ext. Rot. Band Pulls: 4x20/s

T Bar Row: 3x10 (45 degree) 90 lbs

Underhand T Bar Row: 3x20 45 lbs

Seated Rear Delt: 3x8 (bent elbows) 5 lb
*elbows stay bent, rather than move into ext.

Seated Cable Pull Downs: 3x50 10 kg plates
*use D handles and pull from OH to chest

Jim Cordes 03-27-2014 11:48 AM

Re: Over 50 Crossfitters Sign In
 
3/27 WOD
Skill Session: SFG Kettlebell Swing
Mika did a good job explaining this complicated movement.

+
4 rounds of:
200m Farmers Carry
50 Double Unders
1:00 Plank hold on rings
18:30
Used 1 pood on Farmer's Carry and still only able to do first 200 meters unbroken. Only first plank hold unbroken too. On the other hand, double unders got progressively better. Final set done with only one break.

Claw

JT Kalnay 03-27-2014 02:38 PM

Re: Over 50 Crossfitters Sign In
 
1 Attachment(s)
Thursday March 27, 2014

Rest day (which usually means 12-14+ hours at my desk)

At least it's a good view. (Yes Lake Erie is still frozen)

Bill Hoogsteden 03-27-2014 05:02 PM

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

[B]At base Globo:
WU:[/B]
.1111111mi Walk
100+ SUs
10 Leg Swings (each leg, both directions)
3 rounds of Cindy
10 Dislocates (High & in the squat)
10 DU Attempts [I](I couldn't Jump!:eek:)[/I]
10 45# Presses

[B]WOD:[/B]
5×1 – 3 Position Clean (mid-thigh, below knee, floor + Split Jerk)

*Complete the 3 cleans and then one split jerk.

45#, 65#, 95#, 115#, 135# (PR for mid-thigh & below knee!!), 155# (f), 140# (Another PR!! :pepper:)

[I]My legs are SO sore from the last few days!! I was so happy about getting 135# for the mid-thigh and below knee hang cleans!! :D Good Luck on 14,5![/I]

Cliff Miller 03-28-2014 12:35 PM

Re: Over 50 Crossfitters Sign In
 
great work all

went to vancouver yesterday and had a complete body scan done.

30.2% body fat....not sure quite what to think of that number.....it does give me a base line to check in with in 10 weeks when we (the gym) is done with its food challenge....

there are 9ish of us on a 10 week clean eating ect....plan being sheperaded by jesse our coach.....we all did fight gone bad 2 or so weeks ago and not we are going to use this body scan and fight gone bad numbers as out benchmarks so in 10 weeks we will do both over again and see who has the best % improvement in both numbers.....

gonna be a great 10 weeks starting sunday

JT Kalnay 03-28-2014 06:15 PM

Re: Over 50 Crossfitters Sign In
 
@cliff, good luck on the challenge, and on getting that BF% moving in the right direction. Mine's still going the wrong way...

Friday March 28, 2014

Oly warmup, oly practice, 74kg snatch (PR).
[url]http://www.coachseye.com/vr4k?utm_so...hared_email4-0[/url]

Pat Quigley 03-29-2014 12:00 PM

Re: Over 50 Crossfitters Sign In
 
Cliff consider joining a bunch of us who finished the last Whole Life Challenge and are continuing on Facebook.

14.5 in 24.16. Should have gotten my coach to record this. Since I turn 70 this year, I'd like to see a 70+ Masters Group.

JT Kalnay 03-29-2014 02:58 PM

Re: Over 50 Crossfitters Sign In
 
@Pat, that is an amazing accomplishment. Awesome time.

Saturday March 29, 2014

C&J practice at CrossFit Tiffin
Made 230#, made 240#, failed at 250#.
[url]http://youtu.be/y3rMeQk1_6I[/url]

Watched Tim put a cap on The Open. An extremely impressive performance.

Alden Hingle 03-29-2014 08:22 PM

Re: Over 50 Crossfitters Sign In
 
JT - Thanks for the rowing coaching. It felt strange to cut my strokes down but now 20-22 feel pretty good. Can't seem to get much below that consistently; been doing them wrong for so long, it will take a while to break the habit.

3/26 Working out at company fitness center in VA. No kettlebells due to "safety concerns"
WU: Row 1km; halos 25# X20
Workout:
35 lb dumbbell press ladders 4X(1-5) 60 reps per side
35 lb dumbbell swings X9 minutes. 203 reps.
60lb dumbbell suitcase carry X 100yds (both sides)

3/29 Back at home with my own equipment :kicking0:
WU: Row 1km; goblet squats BW, 25, 35, 45 X10; halos 25, 35 X20
Workout:
35# clean & press 4X(1-5) 60 reps/ side
35# swings X9:00 206 reps
Weighted pull-ups (+27) 2 X(1-5) 30 reps

Was on business travel this week so not a great week for workout consistency. Also drank a couple of frosties every night while getting together with friends in the DC area so lost a little ground on weight and percent bodyfat. No regrets, though; it was good to see folks I used to work or socialize with before the move to CO.

Jim Cordes 03-30-2014 05:50 PM

Re: Over 50 Crossfitters Sign In
 
3/28 WOD
Open 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees.

19:17.
Super happy with this one. Great ROM on all reps.

Broke each set of thrusters into 3rds, so each 3rd was progressively shorter. (7-7-7; 6-6-6; 5-5-5 etc until second to last round when I did 3-3; 3.) Burpees took longer than thrusters. I basically fell down then stepped up from prone, alternating legs. Surprisingly, shoulders started to go before legs on the burpees. Also, I tend to "prance" over the bar so I thought of each burpee as ending with an 8" box jump. Made each rep count. Went slowly enough on thruster descent to get deep enough, and took a moment to set both feet before hopping over the bar.

Claw

JT Kalnay 03-30-2014 05:55 PM

Re: Over 50 Crossfitters Sign In
 
@claw, nice job, I witnessed times from 19:43 to 8:53 so I understand what you're saying when you had to "focus" on jumping not prancing. Strange things happened to people after the round of 15...

Sunday March 30, 2014

"Rest" day
worked 06:30 to 09:00
did homework with the girls 09:00 to 12:00
lunch 12 to 12:15
more homework 12:15 to 15:00
drove home and rested 15:30 to 18:30
worked 18:30 to now (20:49) with another hour or two to go.

Does this really qualify as a "rest" day?

Cliff Miller 03-31-2014 11:42 AM

Re: Over 50 Crossfitters Sign In
 
thanks pat i will check it out. i try to stay off of facebook as much as possible however as i just don't quite get it. must be that age thing :D

friday

while the rest of the gym was suffering through 14:5 i got to enjoy

21-18-15-12-9-6-3

20 kg double kb russian swings
20 kg kb each hand lunge

6:43

grilled 45 of the most amazingly tastey steaks donated by the local grocery store manager to the 45 people in our gym taking place in the opens....had far to many wobbley pops

sat to early in the a.m. 2000m row, 10 minute rest, 2000m row not even sure how long it was ....

sunday started the clean eating 10 week challenge with no drinking.....

JT Kalnay 03-31-2014 01:52 PM

Re: Over 50 Crossfitters Sign In
 
Monday March 31, 2014

Excellent training walk for Peru, 1300 ft elevation gain in 4.3 miles. Nice warm and bright spring sunshine. [url]http://www.mapmyrun.com/view_workout?w=521998612[/url]

Pat Quigley 03-31-2014 03:08 PM

Re: Over 50 Crossfitters Sign In
 
easy WOD today.

3RFT
400m run
21 KB
12 Pullups.

Scale: 200m--jog
12: 04.

Kelly Moore 03-31-2014 03:21 PM

Re: Over 50 Crossfitters Sign In
 
Just a couple months shy of 51 and one spine surgery later:

14.5:

30# Powerblock DBs for thrusters (jumped over the DBs), plank pushup burpees with a jump and overhead clap. 15:35

Used dumbbells rather a barbell so I could keep my position more upright with less chance of rounding my lower back. Harder on the shoulders than using a barbell, so I consider the tradeoff fair. I sure don't want a second spine surgery.

Got through the 21 round with no breaks anywhere, but it was way too fast to start. I should have broken them up a bit to save a little for the later rounds.

I liked the flow of this one. Good workout. Definitely a keeper.

Pat Quigley 03-31-2014 04:00 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Kelly Moore;1226392]Just a couple months shy of 51 and one spine surgery later:

14.5:

30# Powerblock DBs for thrusters (jumped over the DBs), plank pushup burpees with a jump and overhead clap. 15:35

Used dumbbells rather a barbell so I could keep my position more upright with less chance of rounding my lower back. Harder on the shoulders than using a barbell, so I consider the tradeoff fair. I sure don't want a second spine surgery.

Got through the 21 round with no breaks anywhere, but it was way too fast to start. I should have broken them up a bit to save a little for the later rounds.

I liked the flow of this one. Good workout. Definitely a keeper.[/QUOTE]
great work and I liked the scaling. I have used the same in the past for thrusters.

Bill Hoogsteden 03-31-2014 06:16 PM

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

[B]WU:[/B]
400m run
100+ SUs
10 Pull Ups
10 Leg Swings (each leg, both directions)
10 Push Ups
10 AbMat Sit Ups
Mobility work
10 45# Presses

[B]WOD:[/B]
14.5

21-18-15-12-9-6-3
65# Thrusters
Bar Facing Burpees (Yay! Burpees!!)

26:27

[I]I thought this would be an easy one. But it's the Open, and it's not!! I tried much of the strategies, but it was still brutal. I did the 1st set of thrusters with 11 straight. That was a mistake. I should have broken them up earlier and been more consistent. I was only glad I didn't try this Friday or Saturday. My DOMS was so bad from subbing 20# DB Thrusters last week on the 12.4/13.3 Open. [/I]

Jim Cordes 04-01-2014 10:14 AM

Re: Over 50 Crossfitters Sign In
 
3/31 WOD
A. Split Jerk, work up to a 1RM
165

+
1 round at 80% effort:
30 T2B
400m Run
40 Pushups
400m Run
50 Situps
400m Run
60 Air Squats
400m Run

14:10.
Experimented by trying a long set of T2B to start. Got 15 but then the remainder were slow and in very short sets.


4/1 WOD
“Grace”
30 Clean & Jerks for time, 135/95

6:37 (power clean)
Wanted to get right around 6:00 and was on schedule until last rep. HIt the 30th clean at about 6:00 but could not get jerk up. Tried twice but had to drop bar. Came back after 30 second rest and nailed it. Disappointing result since I liked my time through the first 29. Pretty good results out of 6 a.m. class this morning.

Claw

JT Kalnay 04-01-2014 12:23 PM

Re: Over 50 Crossfitters Sign In
 
@Claw, so close and yet so far away on that Grace.
You'll get it next time!

Tuesday April 1, 2014

Another good day training for Peru.
Windy but warm (71F at the end) and hilly.
[url]http://www.mapmyrun.com/view_workout?w=523083714[/url]

Got my first strict muscle up! (;)

JT Kalnay 04-01-2014 07:01 PM

Re: Over 50 Crossfitters Sign In
 
Tuesday April 1, 2014

This second workout was a really really really really ... really bad idea. I can barely move. [url]http://www.mapmyrun.com/view_workout?w=523264382[/url]

Cliff Miller 04-02-2014 07:02 AM

Re: Over 50 Crossfitters Sign In
 
JT love when you post stuff with links to cleveland....lived there when i was real young and spent a ton of time there over the year visiting my grandparents and other relatives....brings back some fond memories...thanks

monday

40 yard out and back prowler push no weight...just running

s/s bar back squat 1 RM 340 lbs

s/s bar back step lunge 110lbs

kb squat on 16" box 2 kb's 3 x 20 20 kg per kb

ghd side crunch 3 x 15

sit ups 3 x 20

tuesday

3 rounds for time

6 125 lb stone ball to 52" table
18 ring rows

5:55

ext band rotation single red bad 4 x 20

seated rear delt 8 lbs 3 x 8

ghd oblique twists 3 x 20

hollow rocks 100

finshed day 3 yesterday of clean eating.....it is the zone block paleo thing and i think we (wife and i) have the protein part figured out i am still going to lite on the veggies as i find myself hungry by late in the day. have group meeting tomorrow nite however to get things sorted. already feeling more energy...

JT Kalnay 04-02-2014 11:47 AM

Re: Over 50 Crossfitters Sign In
 
@Cliff, continued good luck on the clean eating.
Gotta get me some of that.

Wednesday April 2, 2014

Held a goblet squat for two minutes.
Was going to do deadlifts up to 20x225.
I had nothing, so I did 5x135 and 5x135.

Did Snatch and C&J technique practice at 65# and 95#.
That's all I had.

Did some push presses with dumbells, then conceded that I need a rest day.

Bill Hoogsteden 04-02-2014 06:24 PM

Re: Over 50 Crossfitters Sign In
 
Nice on getting that MU, JT!!

Great Job on Grace, Claw!!

Way to go on the back squat, Cliff!!

[B]1 April
(@ Base Globo!)
WU:[/B]
.333333mi run
100+ SUs
10 Pull Ups
10 Leg Swings (both legs, both directions)
10 Air Squats
30 Push Ups
6 DUs :confused:

[B]WOD:[/B]
For time:
135-lb. squat clean, 1 rep
10 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 2 reps
9 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 3 reps
8 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 4 reps
7 Stinkbug (on the box) handstand push-ups
135-lb. squat clean, 5 reps
6 Stinkbug (on the box) handstand push-ups

15:58

[I]I stopped short when my shoulder was KILLING me. :eek: The cleans were going REALLY SLOW.[/I]

[B]2 April:
WU:[/B]
500m row
100+SUs
10 Pull Ups
10 Leg Swings (both legs, both directions)
3 rounds of Cindy (in reverse order)
45# press

[B]WOD:[/B]
Deadlift 5-4-3-2-1-1-1

3RFT
400m run
20 Toes to bar

135# (5), 225# (4), 315# (3), 335# (2), 355# (1), 365# (1) (PR!!) :pepper:


Metcon:
16:08

[I]WOW! I'm SO jazzed I was able to do a PR at 365#! I'm still doing the happy dance!! 400# is only 35# away!!

I don't even care how slow I ran the Metcon! (At least, I was able to do the TTBs in subsets of three, trying to work on my grip.[/I]

Cliff Miller 04-03-2014 06:26 AM

Re: Over 50 Crossfitters Sign In
 
day 4 very clean eating....10 weeks is going to be a good challenge to see if i can stick with it....the key is preping for the next day the nite before....gotta stice with it....

last nite

football bar 1 RM bench 205lbs....still going up...PR

3 x 8 incline dbell bench 20 lbs...shoulder still wonky

3 x 8 skull crushers to chin w/45 lb bar

3 x 8 bent row 85 lbs

100 lying rear delt raise 8lbs...shoulder not really happy after that

Alden Hingle 04-03-2014 06:48 PM

Re: Over 50 Crossfitters Sign In
 
JT - Congrats on the muscle up!

Cliff- Good luck with the clean eating. I do a lot better at home than I do when traveling. And you are correct, prepping the night before makes it much, much easier to be successful.

3/31
KB C&P 35# 3X(1-5) 45 reps/ side
KB snatches 35# X 9:00 101 reps
Weighted pull-ups (+33) 2X(1-5) 30 reps

4/1
Skiing the trees at Keystone
TGU 35# X14 reps

4/2
Skiing the trees and North Bowl at Keystone. Wanted to close out my season on a good note.

4/3
WU: Row 1km; halos 25, 35 X20; walking lunges X2X20 yds
Workout:
KB C&P 35# X4X(1-5) 60 reps/ side
KB swings 35# X10:00 222 reps
Weighted pull-up (+33) ladders 2X(1-5) 30 reps/ side

JT Kalnay 04-04-2014 03:28 PM

Re: Over 50 Crossfitters Sign In
 
Friday April 4, 2014

Oly practice, went 7 for 11 at 70kg on the snatch.
Got some coaching.
Have an upset stomach....

The muscle up (didn't) happen on April 1st.

Alden Hingle 04-04-2014 06:35 PM

Re: Over 50 Crossfitters Sign In
 
4/4/14

Bicycle training stand intervals
6:00 warmup
21:00 intervals - 1:00 work/ 2:00 recovery
4:00 cool down

I have been experimenting with a 16/8 intermittent fasting protocol over the last four weeks with good results. I have dropped seven pounds, an inch+ off my waist and gone from 23% body fat to 21%. It has not been difficult; I only do it five days per week (on workdays). I am still eating the same kinds of things for breakfast, lunch and dinner but I don't start eating until 11:00 AM. The eating in an eight hour window keeps me feeling satiated; as a result, I'm eating fewer snacks and smaller portions. I even had a week of business travel that included bad food choices and a couple of beers each night while connecting with old friends. The total weight loss would have been more if I had been home without the temptations of Guiness on tap, nacho platters and sliders. ;)

Alden Hingle 04-05-2014 03:39 PM

Re: Over 50 Crossfitters Sign In
 
4/5/14
WU: Row 1 km; walking lunges X20 yds; split squats 20, 40, 60# X10 reps/ side
Workout:
KB C&P 35# X4X(1-5) + 6 reps 66 reps/side
KB swings 35# X6:00 152 reps
Weighted pull-ups (+33) 2X(1-5) 30 reps + 10 regular pull-ups

Bill Hoogsteden 04-07-2014 03:12 PM

Re: Over 50 Crossfitters Sign In
 
Alden, Nice job!

JT, Funny Guy!!:rofl:

[B]WU:[/B]
400m Run
100+ SUs
10 Leg swings (Both legs, Each direction)
10 PVC OHS
10 PVC Pass throughs (High & in the squat)
10 Scap Pulls
10 "in and Outs"
10 DUs (with 2-3 SUs in between)

[B]WOD:[/B]
Pull up Practice

then
4 RFT
10 pull-up
15 push-up
20 sit-up
25 squat

14:06

[I]What a slog!! The Pull Ups were the toughest. I was surprised how tough the push ups were after them![/I]

Cliff Miller 04-08-2014 10:07 AM

Re: Over 50 Crossfitters Sign In
 
missed a couple of days due to being sick

back at it last night however

10 minutes on the minute

4 20 lb lateral wall ball
8 incline push up

then

2000m row

7:32.....pointed out to my coach that that time was 5 seconds slower than when i was not on the clean eating program and was hung over on a saturday morning....i did try JT's advice on the lower damper setting and slower stroke rate and for a while it did work and then i either panicked or just lost the plot and started to fall back into my old way of rowing...which obviously did not work.....:shrug:

Pat Quigley 04-08-2014 12:33 PM

Re: Over 50 Crossfitters Sign In
 
good to see you all here. had an attack of diverticulitis last week and on levoquin for several days. Unable to work out due to tendon risks on that med. My brain doesn't fully comprehend that and it is hard for me to feel tired enough to fall asleep without some exercise. Fortunately this will be over in a few days.

Bill Hoogsteden 04-08-2014 05:45 PM

Re: Over 50 Crossfitters Sign In
 
Cliff - That's a nice 2K row time!!

Pat - Hope you feel better. My dad suffered from diverticulitis. It's no picnic. Hope you feel better!!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings (Each Leg, both directions)
10 Air Squats
15 Push Ups
10 Pull Ups
20 Sit Ups
15 Push Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
Burgener Warm Up

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95/45) [B](95#)[/B]
Row 500m
15 Front Squat (#135/85) [B](135#)[/B]
Row 500m
15 Back Squat (#175/125) [B](155#)[/B]
Row 500m

19:46

[I]When I got to the box, instead on one name one the white board, there were 4 with their times and scalings. AND there in the middle was my name all set for my time!!:D The early crew left a present for me!! :D

This was a brutal WOD. I kept a 2:10 pace for the first row. The snatches & the OHSs were tough. I broke them up into 4 subsets. I was a little slower on the next rowing set and only took 2 subsets. The last squat set was daunting & I scaled to 155# (I haven't cleaned this in a while!). I was able to get the back squats done in one set. The last row set went very quick, I focused on the strokes and being consistent.

I ended up with the 2nd fast albeit scaled time on the board! Not bad for an old guy!! ;)[/I]

Cliff Miller 04-09-2014 08:58 AM

Re: Over 50 Crossfitters Sign In
 
thank bill.....still needs to come down tho....:D

last nite


Specialty Bar Bench: 1RM 210 lbs

DB Bench: 3x6 45lbs

Tate Press: 3x8 15lbs

4 boards of death: 20-20-20 105lbs

UH T Bar Row: 3x8 90lbs

Hand to Hand Ext. Rot. Band Pulls: 4x20/s

5 rounds of:
5 Russian Twists
10 Hollow Rock
15 Sit-ups

i usually don't go anywhere near a scale but my buddy who did the body composition thing with me was asking so.....i come to find out that i have dropped over 5 lbs in just under 2 weeks....i guess maybe there is something to this clean eating and no drinking stuff after all:pepper:

Bill Hoogsteden 04-09-2014 03:40 PM

Re: Over 50 Crossfitters Sign In
 
Cliff, Nice bench work and congrats on losing the weight!!

[B]WU:
@ Base Globo![/B]
.555555556 mi. run
100+ SUs
10 leg Swings (each leg, both directions)
10 air Squats
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 Sit Ups
10 45# Presses

[B]WOD:[/B]
5x5 DeadLift

135#(5), 225#(5), 315#(5), 315#(1), 225#(4), 225#(5)

4RFT:
150 SUs
20 Push Ups

8:35

[I]I was kind of bummed about the DLs. Last week I set a PR, which felt easy. Today 50# less was tough. Well, that's CrossFit! The Push Ups & SUs really taxed my shoulders.[/I]

Jim Cordes 04-09-2014 06:23 PM

Re: Over 50 Crossfitters Sign In
 
4/4 WOD
Drop in at Crossfit Grudge, Westminster
15 min. to Establish a Max Weight of:
1 Hi-Hang Clean + 1 Below-Knee Hang Clean + 1 Clean from Ground + 1 Jerk
155.

3 Rounds for time:
400m Run
15 Hang Power Cleans (95/63)
10 Ring Dips
About 11 minutes

Nice box, close to granddaughters’ house, will definitely be back.


4/5 WOD
Saturday partner WOD
2:00 on/1:00 off, partners alternate work
Twice through 7 stations of
Wall balls
??
Toes to bar
Kettlebell swings
??
Sit ups
Air squats

Worked with Todd


4/6
Nick Johnson Memorial Cathedral Peak Hike
Made it up in about 1:15.


4/9 WOD
A. Front Squat, 32X1, 3-4 reps, 4 sets, rest 2-3min
95-135-155-155
Slow descent plus pause at bottom really made these feel heavy.

+
EMOTM, 15:00
10 Russian KBS
15 Abmat Situps
5-7 Dumbbell Push Jerks
Note: cycle through 5 times

Did first set with 2 pood kettlebell then went up to 3 pood! 35# on db push jerks which was too light. Too much rest built into this WOD, lots of time to goof off in the 40 to 45 seconds of rest each minute. Big class!

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/13749508633/[/url]

Claw

Tim Randall 04-10-2014 11:32 AM

Re: Over 50 Crossfitters Sign In
 
Hello Friends,

(NOT SO QUICK update: I last posted after finishing 14.3 and then life got interesting:confused: My wife had been gone for 2 weeks up to Bellingham to be with her Ailing Mom with hopes to get her into an assisted living facility and soon as she arrived there was a dramatic turn for the worse..... so she required 24hr supervision and help (shared by her 4 children) made concentrating on the Open secondary for me! I finished 14.4 in 62place World wide and maintained 4th in the NW region and was looking forward to 14.5 with great excitement when it was announced! (my wife agreed to come home on The Thursday to be here to support me and sure enough as soon as she arrived after the 5hr drive she got a call from her brother that she better return ASAP as Mom might not make it? So on Friday morning at 7am I got her on the road back and tried to retain focus on the the Open to be done with the rest of our Box at 5pm! (TO MY SURPRISE) by 9:30am I was doubled over, with a bloated stomach and pain unbelievable!! Felt really constipated and at the same time felt like I needed to throw up (but couldn't do either):ranting2::ranting2::rofl: I didn't want to worry the Mrs. as she was hardly fit to drive in the first place so I called around (don't have a personal doctor (and thanks to Obamacare) have only 20K deductable insurance and a call to the ER said I would have a three hour wait (unless it was life threatning)--I called the box and told them that I would have to try to do the WOD 0n Saturday! Missed out on the big party, photo shoot and the excitement that they all had planned for me (as the only one with a chance to move on to some sort of Regional event)--LONG STORY SHORTENED UP A LITTLE BIT----with nothing I could do but hope what ever the heck was going on would subside, I lay at home taking Advil/Tylenol and drinking lots of liquids till Sunday evening (Praying and believing that by Monday I would be able to go in and at least Post a score with the hopes of staying in the top 200?--Monday at 8am (in a severely weakened state) I did indeed feel better and my Coach, and a 1/2 a dozen friends/supporters and a qualified judge met me at the box and I MANAGED TO DO 14min of work in 27:47 and submit a score! Needless to say it was the hardest darn WOD I have ever done!
After the scores were all validated I had dropped to 9th in the NW and 107th out of the 459 Masters 60+ that still remained
I packed up the Motorhome and headed to Bellingham to be with my wife and Family-(Mom still hanging on with a uncertain future)

As for me it appears that I POISONED MY SYSTEM doing Myofascial Release of the PSOAS muscle that brought on the beginnings of: Rhabdomyolysis is the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. Myoglobin is harmful to the kidney and often causes kidney damage.

In the week and a half since I am feeling stronger (working out at Jogo Crossfit in Bellingham) with no apparent long term damage?

Looking forward to doing the best I can under the circumstances in the Video-Regionals Next Week

PLEASE continue to pray for my Family to remain strong during these trying times and for There comfort in knowing that God has a better place awaiting their Mom when the time has come.


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