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Old 01-25-2015, 08:17 PM   #10651
Alden Hingle
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Re: Over 50 Crossfitters Sign In

1/24
KB press 35x10x4
Pushups x10x4
KB rows x10x4
Miles of dog walks

1/25
Miles of dog walks
Deadlifts 70, 85, 100 x5/ 120, 135 x6/ 145 x16
Goblet squats 16, 20, 24 kg x10
12:00 on treadmill 3% grade/ 3.5 mph pace

Did something to my shoulder; swings are uncomfortable as well as some shoulder movements. Avoiding all things that hurt in hope that it will resolve on its own.
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Old 01-26-2015, 03:50 PM   #10652
Cliff Miller
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Re: Over 50 Crossfitters Sign In

JT good on you for the swimming....i tried to go back to it a bit ago thinking it would be a good thing to compliment my training...i did not think that my range of motion would be that bad however there is no way i can do the front crawl....i really used to enjoy that to.....

alden....good on you for being a ski bum.....winter sucks here this year....we had over 100 mm of rain friday/saturday.....it is plus 12 c. here today and the whistler blackcomb has only about 125 cm base and that is up high.....

friday nite

bench press 5-3-RM (6) 160-180-200

side lyind dbell raise 12lbs 3x15

d bell bench press 6-6-6- 25-30-35

dbell bench press rm (30) 25lb dbell

dbell rollback 8-8-8 10-12-15

saturday

bx jump 1 rm 39 inches

back squat 5-3-rm 215-255-285

speed pulls 8-1 otm red band 135lbs

ultra wide good am 8-8-8 95-115-135

hip bridge 10-10-10 135-185-205

life chores saturday .....ice skating with a bunch of good friends saturday nite....more life chores sunday morning.... took the wifes new to us Jeep out 4x4ing sunday afternoon and then a good 2 hour nap.....
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Old 01-26-2015, 04:00 PM   #10653
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Monday January 26, 2015

REST DAY
(I guess Friday's C&J, Saturday's swim, and yesterdays FS/DL was a lot of work. I was nearly catatonic today).

Managed to finalize arrangements for lifting at the Arnold.
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Old 01-26-2015, 04:01 PM   #10654
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Cliff, interesting mix. sorry to hear about the swimming. I do enjoy swimming once to twice a week to offset lifting.

Back squat day: 3 times 250, 290, 325.
5×10 good mornings with 2 pood kb.
5×10 back squat at 135 with chains.

This was a more productive Monday work out then last week's. The fatigue and stress I felt from that work out was enough to get me to schedule an echocardiogram and a stress test soon.this unfortunately means that I will not be competing in a power lifting meet at the end of this week. Oh well, more to come.
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Old 01-26-2015, 07:49 PM   #10655
Helen M Brennan
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Re: Over 50 Crossfitters Sign In

thanks for the advice everyone.. and yep I think it was you JT Kalnay i was remembering.
will take on board suggestions and start some swimming ( keeping in mind your post JTK.. and start slowly )
Have been working out no impact , light weights etc hepas off scaling and subbing

Sunday 18/
20 min airbike
Monday: 19 jan
30 min walk
warmup
a. 10-8-8-4-2 reps
Lunges each side
OH squats with broomstick
then:
2 x 20 cal airdyne
2 x mas ring hold 12s 18s
WOD: very mod and scaled angie
5 rounds
10 Ring Rows
10 pushups
then
50 hanging knee raise no swing
100 air squats
19m52s

Tuesday
15min air bike

Wednesday
30min walk
Warmup
10m toy soldier walk x 2
10m squat+2 lunge x 2

2 ron
airsquat x 25
Hanging knee raise x 15

WODA
TGU's
3kg DB 4 reps each side
5kg DB 4 reps each side
5kg DB 4 reps each side

WODB
for time
12-9-6-
Deadlift 12.5kg
Bar Rows ( 2 rows = 1 rep)
Time: 7m 25s

Wednesday
15min airbike

Friday
warmup
2 rounds:
30s plank hold
30s shoulder tap
30s air squat

WOD A
10 min Front Squat Ladder
total 50 reps @ 15kg
to put in perspective RXD was bodyweight i was a little off that

WODB
30-20-10
Thruster 3kg DBs
Airdyne cals
Time 11m6s
that airdyne will be the death of me i swear

Sat: rest day

Sunday
20m airbike
Monday
30min airbike

@pat quigley; fingers crossed for a clear echocardiogram
so hot and humid here in queensland australia that the mere sight of the word snow makes me long to be there


Helen
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Old 01-27-2015, 07:57 AM   #10656
Cliff Miller
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Re: Over 50 Crossfitters Sign In

@pat this whole powerlifting thing is new to me and i am really not sure what i am doing besides showing up at the gym with my coaches list in hand and working my a@@ off. i absoutly love it....i feel the best i have felt in years and have only been doing the powerlifting program for 2 months......hope your tests turn out ok for you

last nite

middle grip foot ball bar bench 5-3-rm (5) 155-175-195

ext band pulls 3 x 20 single red band

d bell bench 10-10-10 full one second pause at bottom 25-30-35

dbell skull crusher 10-10-10 15-20-25 shoulder was cranky by the end

flat bench row 10-10-10 75-95-105

seated lateral chain raise 3x12 1/2" chain 10.6 lbs per side

hammer curls 10-10-10 30-35-40
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Old 01-27-2015, 12:46 PM   #10657
Jim Cordes
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Re: Over 50 Crossfitters Sign In

1/1 New Years Day at Bacara
5K row
21:58.1


1/5 WOD
A1. Dead Hang Pull Ups, (20X2), AMRAP-1, 5 sets, @:45 rest
A2. Push Ups (20X1), AMRAP -1, 5 sets @:45 rest
5/15; 5/12; 5/10; 5/10; 5/10

B. AMRAP 20
200 M Run
:20 Handstand Hold
16 MB V-Twists
8 Air Squats
:30 Rest
8 rounds


1/6 WOD
A. Press (30X1), 5-7 reps, 5 sets, @90 sec rest
75 to 105

B. AMRAP 8 x 2 @3 Min Rest (Hold Identical Rounds Per 8 min)
10 SFG KB Swings
10 Air Squats
8+10, then 9


1/8 WOD
A1. Front Squats (32X1), 5-7 reps, 5 sets, @60 Sec Rest
A2. Dips (32X1), AMRAP -1, 5 sets, @60 sec rest
95/8; 115/6; 135/6; 145/5; 155/4

B. 5 Rounds F.T.
15 Box Jumps (24/20)
10 Unbroken Pull Ups
5 Burpees
10 Sit Ups
9:33

1/9 WOD
A. 3 Hang Power Clean Clusters to 1 Split Jerk, 1.1.1 + Split Jerk, 8 sets, @10 sec between reps, 60 sec rest btw sets. (after the 3rd rep, perform a split jerk)
95-115-125-135-135-145-145-145

B. 25 – 20 – 15 – 10 – 5
MB V-Twists
SFG KB Swings
3:06


1/12 WOD
A. Reverse Tabata Jump Squats

B. 5 Rounds F.T.
400 M Run
5 Pull Ups
10 Push Presses (95#/65#)
15 T2B’s
2 Minutes Rest
22:29.


1/13 WOD
A. 12 Min To Find Billateral Split Jerk Weight
155

B. AMRAP 15
20 Double Unders (unbroken)
50 M Farmer’s Carry
5 x 3-Push Up Burpee
3 rounds. D/U’s went totally to hell.


1/15 WOD
A. Squat Clean, 1 Rep, 8 sets, @60 sec rest
Up to 165.

B. 5 Rounds For Time
5 Push Press (115#/95#)
5 T2B’s
5 Jump Lunges
5 Burpees
5:48 @ 95#


1/16 WOD
A. EMOM 10: 10 SFG Swings
Used 2 pood

B. AMRAP 15
8 Goblet Squats (2/1.5)
10 Push Ups
:30 Rest
9 + 12

C. 1 Attempt At Max Kipping or Butterfly Pull Ups
22.


1/17 WOD
Pre-EC805 workout:
In 10 minutes, run 800M, then 15 pullups, then 30 pushups, then max wallballs (20/14) to 10' target.
73.
Also got hydrostatically body fat tested = 14.3%.


1/19 WOD
A1. Bench Press (30X2), 7-9 reps, 5 sets, @:30 rest
95 then 115.
A2. Rope Climb, 2 reps, 5 sets, @:30 rest

B. 5 Rounds F.T.
:20 Handstand Hold (accumulate)
20 OHS @ <45#
Time not recorded.

1/21 WOD
A. Max Unbroken T2B’s 3 sets @60 sec rest
14-15-11

B. “Broomstick Mile”
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Snatches
400m Run
26:16 @ 45# bar.


1/24 Norcal Masters Day 1
WOD 1:
C&J ladder.
175 (tied PR)

WOD 2:
3xAMRAP3 w/ rest 1 of
5 C2B, 10KBS @ 70#, 20 DU's.
Never made 2 full rounds per work session, bad D/U fails.

WOD 3:
1+ mile run, rest 1, max 115 squats in 2 mins.
7:36 & 30 squats.

WOD 4:
2 mins max weighted alternate leg pistols @ 44#
2 mins max Kb snatches.
Got one weighted pistol @ 44# for PR, 30 snatches.

1/25 Norcal Masters Day 2
WOD 5:
AMRAP 8 of 115# thrusters & burpees, sets of 3, 6, 9, 12 etc.
I finished round of 12 = 60.

WOD 6:
5 RFT
Weighed lunges @ 25# plates and T2B.
About 5:45.


1/27 WOD
A. 5 Attempts to Find 15 Rep OHS (goal is bodyweight)
45-75-95-105

B. AMRAP 14
3 Wall Walks
200 M Run
1 Rope Climb
6 rounds.

Claw
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Old 01-27-2015, 04:57 PM   #10658
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Stretching and Mobility

Snatch Practice (I stank)
3 for 3 at 45#
3 for 3 at 95#
3 for 3 at 135#
4 for 5 at 150
3 for 3 at 155
oh for at 160
oh for at 165
went back down to 95
5 for 5 at 95 (worked on getting low)
5 for 5 at 115 (worked on getting low and keeping chest up)
1 for 1 at 125
1 for 1 at 135 (then I was so tired I had to stop)
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Old 01-27-2015, 05:47 PM   #10659
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

It's been awhile guys!! Nice stuff!! (I miss swimming in the winter! (Indoor pool!) I NEED to get a pool membership!)

WU:
400m run
100+ SUs
10 leg swings, each leg, both directions
10 air squats
18 min fingertip hold
10 push ups
10 burpees (Yay! Burpees!!)

WOD:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

20:37

1/3 of Joshie. This was another shoulder killer!
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Old 01-28-2015, 09:53 AM   #10660
Cliff Miller
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Re: Over 50 Crossfitters Sign In

welcome back jim and bill great work as always

last nite....

2 rm box jump with 20lb dbells each shoulder 26 3/4"

3" deficit dead lift...sure was a loooooong ways down to the bar 385lbs

belt box squat to at 16" box 10-10-10 90-100-110

ultra wide stiff leg sumo dead lift 8-8-8 185-225-275

45 degree hip ext 20-20

1/2 ghd sit up w/2 sets 5/8 chain 3 x 8

standing dbell oblique crunch 50/side 25lb dbell
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