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Old 08-09-2013, 06:53 AM   #9321
Michael Pollak
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Re: Over 50 Crossfitters Sign In

FRIDAY

WOD

“Burping Annie”

50-40-30-20-10

Burpees

Dubs

Sit Ups


Glad that's over with!!!!!
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Old 08-09-2013, 10:33 AM   #9322
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Burping Annie would produce some "wet" burps...

Friday August 9, 2013

"Warmup"
1000m row 4:43
30 wallballs, 20# to 10' target (did sets of 10!)

Strength
15 minutes to find 1RM front squat
235#

Metcon
50 thrusters (45#)
100 double unders (did 270 singles and ten dubs)
600m carrying 45#
20:34
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Old 08-09-2013, 11:00 AM   #9323
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
Burping Annie would produce some "wet" burps...



Almost produced some wet something else!!!!!

The owners wife of our box was in working out with us today ( real machine) and I kept pace with her up until got down to 20's and though I may just have a coronary ..... Slowed down a bit and finished about 1 min behind... Still got it in 22:15... Not bad for an old fart considering everyone else took 33-38 min. ( most of the amazing 20-30 yr olds go at night, I'm sure they shaved 10 min off my time)
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Old 08-09-2013, 03:35 PM   #9324
John Jaeckel
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Re: Over 50 Crossfitters Sign In

08.09.13
Wendler 5/3/1
Month 6/Week 3
Squat Day


WARMUP
OHS w/Oly Bar

SQUAT
5x205
3x235
4x265
(new 1RM=290)

ACCESSORY
Bicycles
@the Dam
Stairs
1x120 (walk)
2x120 (jog)
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Old 08-09-2013, 07:07 PM   #9325
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work guys!!

Michael, Yay! Burpees!! I've done "Swinging" Annie (with KBS); Burping Annie sounds worse!! Nice Job!

JJ - What's the elevation of the Dam again? Great work!

WOD:
21-15-9
225# DLs
95# OHS

13:31

6 min slower then my last attempt, 30 Nov 10. But they were doing 135# DLs & 45# OHS. Hanging on to the bar for the DLs was tough. The OHS went easier, butI could FEEL my right knee. Eric "no repped" me which sucked, but more I did, the better my knee felt. I need SERIOUS mobilization on my quads!!

Round Two (At Base Globo)
WU:

.333333333 mi run
10 Push ups
10 squats
10 20+" Box Jumps
10 DU attempts
10 Hip openers
10 Hip Closers
10 45# Presses

WOD:
6 RFT:
7 KTE
7 Burpees (Yay! Burpees!!)

6:58

Tough WOD!!
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Old 08-10-2013, 09:14 AM   #9326
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Saturday August 10, 2013

Deadlifts to 435#
http://youtu.be/Ok4D-DltPyU
"If the bar ain't bendin' you're just pretendin' "

Metcon
10 burpee buy-in
21-15-9
24" box ups
pullups
21 push press 65# cash-out
11:34
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Old 08-10-2013, 02:28 PM   #9327
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Saturday Aug 10th

WOD one

Tabata. 8 rounds each 20 sec work , 10 sec rest

Pull-ups
HR push-ups
Air squats

.......

Three sets of 10 Bulgarian squats@ 135

.......

WOD two

5 rounds for time

21 SDLHP @ 95
21 ring dips
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Old 08-10-2013, 09:30 PM   #9328
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
Saturday August 10, 2013

Deadlifts to 435#
http://youtu.be/Ok4D-DltPyU
"If the bar ain't bendin' you're just pretendin' "

Metcon
10 burpee buy-in
21-15-9
24" box ups
pullups
21 push press 65# cash-out
11:34
JT.... Nice pull!!!!!
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Old 08-12-2013, 04:43 AM   #9329
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Sunday August 11, 2013

Worked 3 hours.

Rode my mountain bike (with road tires) 11 miles on nearly deserted roads in perfect conditions.

Worked 3 more hours.

Played nine holes of golf (6 over)

Climbed 5 routes at KC, hardest was 5.7 (which felt like 5.11)
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Old 08-12-2013, 07:57 AM   #9330
Michael Pollak
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Re: Over 50 Crossfitters Sign In

MONDAY– AUGUST 12, 2013

Strength

Split Jerk- Work To 1 Heavy Rep

WOD

21-15-9

Deads @ 275

Ring Dips


Post WOD


3x10 OH Squat with red band

3x10 split squat rear foot on 20" box

10 min hip flexor stretches
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