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Old 05-22-2014, 07:28 PM   #10061
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Nice work guys!!

Claw, Beware of any WOD with "Rest" in it!!

WU:
400m run (on the old CFWP 400m course!! )
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 Sit ups
10 Burpees (Yay! Burpees!)
10 45# Straight Presses
10 45# OHS
10 PVC Pass throughs
Burgener warm up

WOD:
10 min to snatch a heavy single

Got to 115#. I just could not get 135#. Backing down to 120 or 125 might have been a better way to go.

EMOM: 10min
1 Squat Snatch + 2 Overhead Squat (80% of above)

Did 95# on the EMOM Snatches & OHS

AMRAP: 10 min
30 Double Unders
15 Kettlebell Swings (#53/24)

Did 53# and 3:1 SUs for the AMRAP.

6 rounds + 90 SUs + 5 KBS

The squats went easier than previously. I'm not sure Deb would've liked my form, especially on the 135# attempts. I did feel the 95# Squat snatches & OHS's felt better on the last minutes.

The AMRAP went easy for the early rounds. I got the 1st round done in little over 1 min and kept getting slower. If I could've done the SUs & KBS straight through, I might have been able to keep that pace up. The KBS's really took it from the SUs. Still 6+ rounds was not too bad.
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Old 05-23-2014, 09:44 AM   #10062
Deb Weber
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Re: Over 50 Crossfitters Sign In

Quote:
I'm not sure Deb would've liked my form, especially on the 135# attempts.
Good laugh for today when its slow Bill, I'm (apparently) the only one working. I have enough on my plate worrying about my own form.

Besides the lion does not worry about the opinion of sheep....you know what I have to say? Baaaaa!!!


(I chalk the center of my bar sometimes to check my snatch... if chalk is not in my lap...then I know why Im struggling. ;-) )
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Old 05-23-2014, 04:39 PM   #10063
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Thursday May 22, 2014

"Rest" Day (two flights, 3,500 miles, two appearances)


Friday May 23, 2014

Oly Practice (I stank..., see Thursday)
50kg (easy) http://www.coachseye.com/v/r07w
70kg (hard) http://www.coachseye.com/v/40IA
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Old 05-24-2014, 09:04 AM   #10064
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Saturday May 24, 2014
Four weeks to Pan Am Games. For the first time in a month I have my head right about the Games. Am going to announce 65, 102 and have fun and do my best and not worry about the numbers.

Goblet squat, OHS, pass throughs, foam rolling back, foam rolling quads, hip flexors stretch

Deadlifts to 465
10x275 deadlift

Five rounds of:
10 wbs, 20#, 10'
5 C2B pullups
15 second L-sit
(was supposed to be shoot throughs, couldn't do shoot throughs)
(I had to sit down in between each round...)

Buy Out
100 single unders, 25 double unders
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Old 05-24-2014, 12:08 PM   #10065
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Saturday May 24, 2014

p.m.

walked two laps around the farm.
was able to do it in sneakers instead of rubber boots today.
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Old 05-25-2014, 08:20 AM   #10066
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Sunday May 25, 2014

twenty laps across the balance beam and back through the agility ladder.
alternated forwards, backwards, sideways, one tap, two tap, three tap,...

pass throughs
hung out in a 45# goblet squat for 97 seconds

20 pistols each side to a 20" box, focused on form

20 pulls from just above the knees to the pocket
20 snatches, 33#, focused on upright torso

10 rounds of:
10 squat cleans and jerks, 33#
5 green band ring dips
10 green band ring pistols

buy out:
hang out in a 33# OHS as long as possible (43 seconds)
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Old 05-25-2014, 06:22 PM   #10067
Alden Hingle
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Re: Over 50 Crossfitters Sign In

5/23 Bike trainer. 35:00 of easy spinning

5/25
WU: Row 1km; halos 25, 35X20; walking lunges X2X20 yds; KB press 35# X3X10/ side

Workout: 5 RFT
Deadlifts 75 X15
KB swings 35 X40
12:11

Cashout: Row 600m
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Old 05-26-2014, 05:37 AM   #10068
Pat Quigley
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Re: Over 50 Crossfitters Sign In

In DC for a week. 50+ high school reunion for me and then wife's reunion with two of her oldest friends form jr. high.

Got to the hotel gym today. Warmed up, dynamic stretching, 5 rounds of 50 # kb swings X 10 and burpees X 5. Then 10 minutes on cross trainer. As much as I dislike burpees, they really are a geographical convenience!
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Old 05-26-2014, 08:23 AM   #10069
Cliff Miller
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Re: Over 50 Crossfitters Sign In

great work guys as usual guys

friday


EMOTM for 8min.: Vested Box Jump 20 lb vest
*increase height by 2" every minute started at 22" inches ended up at 36"

for time:
2000m Row
4min. Rest
1500m Row
3min. Rest
1000m Row
2min. Rest
500m Row

total time for above 27:51

Barbell Oblique Crunch: 200

saturday morning after to late of a friday nite at a good friends birthday party


EMOTM for 10min.: 2 SS Box Squats
*light bands, speed priority

Regionals Team WOD 7
M/F pairs
500m Row/50Box Jumps (20")
50 Deadlift/Barbell Hold (275) had to drop down to 225 after 10
50 Ring Rows/Ring Row Hang
*must alternate every 5 reps

thought i was gonna die part way through the dead lift/holds.....must not go out and play that hard the night before.....
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Old 05-26-2014, 02:05 PM   #10070
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Monday May 26, 2014 (Memorial Day)

Volunteered a couple hours working with a Veteran with PTSD.

Rowed 1k
held a goblet squat, did pass throughs, did hip flexors

Squat Day
OHS
10x45

Front Squat
5x95
3x135
3x155
3x175
3x195
3x215

Back Squat
3x240
3x260
3x280
3x300
3x320
3x340
3x260 (OMFG was this hard)

Held a 45# OHS for 1:03 (a new PR)
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