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Old 02-01-2015, 12:13 PM   #10671
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Alden, being conservative is okay if it lets you come back and lift another day!

Sunday February 1, 2015

Drove home early, it took two hours instead of one...

Walked 1 mile on the treadmill at 2 mph, increasing incline every .1

Death By Kettlebell
Got through 15 rounds at 35# but stopped b/c my lower back was cramping.
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Old 02-02-2015, 12:14 PM   #10672
Jim Cordes
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Re: Over 50 Crossfitters Sign In

1/31 Saturday WOD
AMRAP 20 (one partner work at a time)
30 goblet squats (1.5 pood)
30 T2B
30 No-pushup burpee
Run 200M (both partners)
4 rounds + 32 reps.
Worked with Russ Sprouts. Felt I was holding Russ back a bit.


2/1 WOD
Hike Cathedral Peak
Took a little less than 2 hours up.

Claw
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Old 02-02-2015, 04:30 PM   #10673
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Monday February 2, 2015

Mobility work sprinkled in with empty bar drills

Snatch Practice at RCW with Coach Dan Bell
5x20kg
3x40kg
2x45kg
1x 50, 55, 60, 65, 70
1 for 2 at 72kg
0 for 3 at 75kg (but it still felt good to try something a little heavier, these were close and revealed a new fault)

10 for 10 at 60kg while working on the new fault

The crazy volume of January is over and there's 5 weeks until the Arnold, so it's time to switch into a different mode that decreases the volume but increases the heavy attempts. It'll be interesting to see how it all turns out in March!
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Old 02-02-2015, 05:58 PM   #10674
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Great stuff Guys!!

28 Jan:
(IIn Hotel Gym
WU:

400m run
SUs
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups

WOD:
Bench Press
5-4-3-2-1-1-1

2 50# DBs

Then…
7 min AMRAP
10 burpee box jumps (Used gym bench ~18") (Yay! Burpees!!)
7 Air Squats

3 rounds

29 Jan
(Still in the Gym)
WU:

400m run
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)

WOD:
"Stephen" (Scaled)
30-25-20-15-10-5 rep rounds for time
sit ups
supermans
V-ups
100# SLDLs
20:31 (Includes time I had to move from one end of the hotel gym to the other.)

2 Feb
(Back in the Box)
WU:

400m run
10 Leg Swings, each leg, Both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

WOD:
OH squat 3-3-3-3-3

95# (3), 95# (3), 115# (3), 135# (2), 135# (3),

then..

Up Ladder for 7 min (3/3, 6/6, 9/9, 12/12…)
Power Snatch (95, 65#)
Ring Dips

3 rounds + 5 snatches (41 reps)

I did the 1st 3 Power Snatches straight, I couldn't keep that up for the rest. I need to work on keeping my hands on the bar!
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Old 02-02-2015, 06:12 PM   #10675
Pat Quigley
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Re: Over 50 Crossfitters Sign In

back in town from a weekend with daughter in San Francisco. Get back into Phoenix just in time to watch the last quarter of the Super Bowl. Look like an exciting game.

Dead lift day: 3 times to 235,315,375.
5×10 GHB-back extension.
5×10 dead lift with chains.
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Old 02-02-2015, 07:47 PM   #10676
Alden Hingle
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Re: Over 50 Crossfitters Sign In

2/1 Snowshoeing in White River National Forest near Dillon, CO

2/2 Skiing at Keystone Resort. 31k' of vertical
KB press (L) 35 x10x3 (R) 25 x10x3
Pushups x5x3
KB rows 45x10x2
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Old 02-03-2015, 01:56 PM   #10677
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Tuesday February 3, 2015

Walk, press, squat day

Walked 1.1 miles on the treadmill at 2mph increasing incline every .1

Bench Presses (E2MOM)
10x45#
5x95#
5x135#
5x155#
5x175#
3x195#
3x215#
1x225# (was by myself so I stopped here)

Squats
EMOM
10xempty bar (45#)
3x80
3x120
3x160
3x200

E2MOM
3x240
3x280
1x300
1x320
1x340 (this was nearly a miss but I fought it and got it)
10x200
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Old 02-03-2015, 04:24 PM   #10678
Jim Cordes
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Re: Over 50 Crossfitters Sign In

2/3 WOD
A. Passive Hang, :60, 3 sets @:60 rest

B. EMOM 12:
3-5 Power Cleans, TNG, @75% of 1RM
Started 3@125, went to 3@135. Glad I went a little more than 75%.

C. AMRAP 8:
:20 Hollow
10 Box Jumps
5 chest-to-ring pullup
6 rounds even.
Chest to ring turned to chin to ring, then nose to ring, etc.

Claw
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Old 02-03-2015, 06:15 PM   #10679
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Claw, your chest to rings sound like my "As high as I can get 'em" C2Bs!

WU:
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
10 Push Ups
10 Sit Ups
10 Hollow rocks

WOD:
1 mile run
100 burpees (YAY! BURPEES!!)
1 Mile Row
100 KBS (Russian, 1.5 Pood)

44:43

The mile took me over 10 min. The mile row took me ~ 8 min. The Burpees, I did in subsets of 5. (YAY! BURPEES!!) I did the KBS in subsets of ten, with the last 20 straight through. It was a brutal slog!!
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Old 02-04-2015, 12:03 PM   #10680
Jim Cordes
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Re: Over 50 Crossfitters Sign In

2/4 WOD
A. 2 Minutes Max Sit Ups
69. Pleased with this.

B. February Monthly Throwdown "Pull It/Push It"
In 25 Minutes Find Your 1RM Deadlift and 1RM Strict Press
Press = 135 (ties PR)
Deadlift = 305
Not a PR but it's been a while since I saw a 300# deadlift.

C. AMRAP 8
10 Speedskaters
10 V-Twists (L/R = 1)
10 Air Squats
14 rounds + 20 reps.

Link to whiteboard: https://www.flickr.com/photos/93561498@N00/16442674581/

Claw
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