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Old 12-27-2014, 10:31 AM   #10571
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Friday December 26, 2014

TGUs to 45#
Deadlifts to 465#
10x365# deadlift

Going to go for a walk in the warm sunshine this afternoon.

Saturday December 27, 2014

EMOM for 100 minutes
1 snatch (weights ranging from 31# to 125#)
10 single unders

Afterwards, single arm presses and KB swings.
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Old 12-27-2014, 12:10 PM   #10572
Alden Hingle
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Re: Over 50 Crossfitters Sign In

12/24 Skiing at Breckenridge. 17k vertical; 13 runs. A great first ski day of the season!

12/26 Split Squats
WU: Row 1km; straddle hops x25; pull-ups 5, 10, 10, 10

Workout:
Split squats 15, 18, 24 x10/ 27, 30 x12/ 33 x20
Goblet squats 35, 45, 55 x12
KB swings 35# x100 (3:05)/ 45# x15

I learned a lesson about coffee and working out in the morning. Somewhere around swing #90, I got a major headache and pressure from the exertion. I'm always winded but have never had head pain before. I am assuming it was due to working out only two hours after 2 cups of strong coffee. I don't usually work out until mid-to-late afternoon. I'm going to wait four hours today between coffee and swings to see if it make a difference.
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Old 12-27-2014, 12:27 PM   #10573
Bill Houghton
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Re: Over 50 Crossfitters Sign In

JT, great job on the deadlifts!
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Old 12-27-2014, 05:51 PM   #10574
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@JT - Nice work on the deadlifts!

12/27 Weighted Pushups
WU: Row 1km; straddle hops x25; single unders x50; pushups x10

Workout:
Weighted pushups +15, 18, 24 x5/ +27, 30 x6/ +33 x12
Supine rows x12x3
Weighted pushups +18 x12x3
KB swings 35#x100 (3:23)/ 45# x20
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Old 12-27-2014, 06:03 PM   #10575
Bill Houghton
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Re: Over 50 Crossfitters Sign In

Today, Saturday at Y
3 rounds:

500 M row
25 deadlifts 135#
100 single unders
20 lunges

No timer.
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Old 12-28-2014, 10:02 AM   #10576
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Thanks about the deads, I was kinda bummed b/c my PR is 500 and I could only get 465, but not every day is a PR kind of day...

Sunday December 28, 2014

TGUs to 45# on each side. Very encouraging to be regaining TGU functionality.

Then, it was "share the front squat pain day" in the Shed... (my training partner is doing a front squat program to increase his front squat PR).

Front squat warmup to 155, then
4x4 at 175# (tough)

Then did Death By Kettlebell for 20 minutes.
1-11 overhead with 35#
12-19 eye height with 20#
20 overhead with 35#

Then did a bonus 10 KBS at 45#. It is very encouraging to be regaining KB strength and conditioning!
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Old 12-28-2014, 05:30 PM   #10577
Alden Hingle
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Re: Over 50 Crossfitters Sign In

12/28 Functional Fitness

45:00 of digging out the septic tank for its biennial pumping
Moved 600 lbs of pavers out of sight of the hot tub because she asked me to.
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Old 12-29-2014, 07:56 AM   #10578
Cliff Miller
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Re: Over 50 Crossfitters Sign In

nice work everybody

december 25th....3 hrs of snow shoe hiking with dog at the whistler olympic xc park.....first time up there in the winter what an amazing place

december 26

Bench Press: 5-3-RM (75-85-95%) 155-175-195 (5)
*calculate of .9 of 1RM

Ext. Rot. Band Pulls: 4x20/s

Pin Press: 6-6-6 135-155-165
*1" above chest

Tri Ext.: 10-10-10 15-20-20 shoulder really does not like these

Seated MAG Grip Row: 8-8-8 (W) 70-90-115

Flat Bench Row: 20-20-20 55-65-70
*bench grip
**1 count hold at the top of each rep

Side Lying Rear Delt.: 3x15/s 5-8-8

Hammer Curls: 8-8-8 20-25-30


december 27th


DBs in hands Box Jumps: 2RM *for height 12lb dbell in each hand....32 1/2"

Back Squat: 5-3-RM (1 or more) 210-250-280 (7)
adding 5# from Dec. 5th 2014

Speed Pulls: 8x1 *figured 8 band used the green band...tweaked something in lower back but kept going only real easy
*on 3/4 mat

Lunge Good Mornings: 20-20-20 45lb bar


Hip Bridge: 100 unbroken

Standing Abs: 200 large green band
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Old 12-29-2014, 11:55 AM   #10579
JT Kalnay
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Re: Over 50 Crossfitters Sign In

moving pavers for time and marital bliss? that's functional fitness...

Monday December 29, 2014

Rowed 5.5k in 30:37

Did jerk motions with very light weights.

Am kinda sore from yesterday's front squats and KB swings.
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Old 12-29-2014, 07:30 PM   #10580
Alden Hingle
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Re: Over 50 Crossfitters Sign In

Quote:
Originally Posted by JT Kalnay View Post
moving pavers for time and marital bliss? that's functional fitness...
Yep. I'm not very smart but I could figure out the right answer on this one.

12/29 Deadlifts
WU: Row 1km; straddle hops; air squats

workout:
Deadlifts 65, 75, 85 x5/ 105 x8/ 120 x6/ 130 x20
Goblet squats 45, 55, 65, 75 x10

Next month I'll make a big jump on the weight for the deadlifts. I started back very conservatively on the modified Wendler program (8/6/3). Wanted to make sure everything held together and I didn't re-irritate the sciatic nerve. So far, so good so I'll keep doing what I'm doing.
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