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Old 01-21-2015, 05:43 PM   #10641
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Hi Helen, I like JT's recommendation. I try to vary lifting days with swim days.
JT, nice C&J.

Bench day: 5X185,210,235.
5X10 Bent Rows w. 185
5X10 Dips

Just like BS day. My energy was low for heaviest lift. I feel ok. Sleep has been interrupted regularly. Have a new book that I am using when I do not return to sleep. Actually enjoying it. A biography of Jennie Churchill---Winston's mother. Finished the Churchill Factor last week and I guess I did not get enough of Churchill's.
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Old 01-21-2015, 06:32 PM   #10642
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great Work guys!! Congrats on the DL PR Cliff!

WU:
500m row
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Burpees (Yay! Burpees!!)
10 45# Push Press

WOD:
25 min AMRAP:
135# Thrusters, 5 Reps
10 C2B
400m run

Did "As High as I can get 'em" Pull Ups

3 rounds + 5 thrusters +10 "As High as I can get 'em" Pull Ups + ~125m run

I was worried about the thrusters, but they weren't as bad as I thought. However, they took a lot out of me. I ended up doing the PUs one at a time. (Some were decent C2Bs!) Again, I could feel them before the runs. I got a NASTY shin splint and pain in my left arm. I worked hard to try and get that 4th round in. Oh, well...
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Old 01-21-2015, 06:41 PM   #10643
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Wednesday January 21, 2015

Snatch Practice at Rubber City Weightlifting
Drills and mobility to warmup

3x20kg
3x40kg
3x50kg
3x60kg
3x65kg
10 for 10 at 71kg (PR is 81kg, this is a ten for ten PR)

Jerk supports to 120kg.
I want to C&J 120kg!

A really really really good day lifting.
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Old 01-22-2015, 07:24 AM   #10644
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work guys...welcome back alden.....nice day of skiing...

last nite


Single Leg Hip Bridge: 20-20-20/s
*band if easy (ya right coach)

Lateral Squat:3x10/s blue bands.....these were deciedly harder than with the red band
*band X'd around knees
*heavier band than usual

3 rounds for time of:
30 Toes to wall
20 SS Walking Lunge (135)
10 Deadlifts (225)

was not feeling to bad after the first round.....was thrashed after the 3rd 12:39

Row, Airdyne, or Sled: easy 15min. 3125 M. rowing
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Old 01-22-2015, 03:33 PM   #10645
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Thursday January 22, 2015

Just 9 days left in this God-forsaken month...

Complete and total rest day. Walked from my desk to the fridge and couch a few times. Maybe a total of 20 yards.
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Old 01-23-2015, 12:04 PM   #10646
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Friday January 23, 2015

C&J Volume Day

Mobility and Bar Drills to warm up
Then:
3x45#, 3 for 3
3x95#, 3 for 3
3x135, 3 for 3
3x165, 3 for 3
10x200#, 10 for 10 (Yay!)
1x22#, 1 for 1

So that's 23 for 23 on a big volume day. 200# gets heavy by the 8th and 9th lift...
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Old 01-23-2015, 04:32 PM   #10647
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Bill , nice going, one more long gasser.

DL, 5X270,315,365.

Had other things planned but took a different route.

DL 1X405, 1X455. Could have gone higher but I am aware that regular workout would not set me up to go over 500. I also realize that when I started the Wendler cycles this time, I start the DL values too low.
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Old 01-23-2015, 07:36 PM   #10648
Alden Hingle
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Re: Over 50 Crossfitters Sign In

@Cliff. Thanks. I'll be doing lots of skiing for the next two months. Tuesday was my last day at work. I am now officially a ski bum, outdoor enthusiast and amateur photographer.

1/22 Skiing at Arapahoe Basin.
8k' vertical in 7 runs with lots of high altitude hiking and push poling. And I think these are the slowest lifts I've ever seen. LOL
Cashout:
KB press 35 x10x4
Pushups x10x4
KB rows 45 x10x4

1/23 Skiing at Breckenridge
16k' vertical in 11 runs. Amazing day with blue skies, lots of sun and great snow conditions.
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Old 01-24-2015, 12:58 PM   #10649
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Helen, took my own advice and went swimming today.

Saturday January 24, 2015

Swam 1100 yards in 27:20. Compare to
Swam 1050 yards in 27:09 on December 5, 2014.

I was able to pull hard for the last 100 yards and was able to push my aerobic threshold a little. Of course now I can't lift my arms over my head...
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Old 01-25-2015, 10:42 AM   #10650
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Sunday January 25, 2015

A painful front squat
2 Front Squats @ 45, 65, 95, 115, & 135#

10 minute EMOM
2 155# Front Squats

Deadlifts
snatch grip to 205#
clean grip to 305#
regular deadlifts to 425#
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