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Old 09-20-2013, 10:20 AM   #9461
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Bill... Couldn't imagine what I would think was going on if someone in the room above me was doing burpees!! Too funny


FRIDAY– SEPTEMBER 20, 2013

WOD

4 RFT: 24:20

400 Meter Run

10- T2B

200 Meter Run

20- V-Ups

100 Meter Run

30- Anti-Rotation Presses
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Old 09-22-2013, 02:40 AM   #9462
Michael Pollak
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Re: Over 50 Crossfitters Sign In

SATURDAY– SEPTEMBER 21, 2013

Strength

Squats- Warmup To 80% Then 2 x 5 @315

WOD

“Barbara”

5 RFT Each For Time: 16:00

Pull Ups x 20

PushUps x 30

Sit Ups x 40

Air Squats x 50

3 Min Rest Between Rounds

There were about 40 of us in class... My buddy Frank and I decided to stick together and push! Push we did!!! I finished at exactly 28 min minus the 12 min rest..... 16 min work time!!! Next people to finish we're at least 12-13 min later... A bunch timed out and quit... Coach came over and high fived me
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Old 09-22-2013, 11:04 AM   #9463
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Been a while since I posted my WODs.

9/14 Saturday WOD

Partner WOD.
AMRAP 20
3 power cleans (135/95)
6 hand release push ups
9 wall balls
Alternate rounds but can only work while partner holds plank.

22 rounds + 15 reps.
Worked with Augie. We held planks straight through until we realized we could drop out of plank for a couple seconds while partner switched stations.
Team “Fielding of Dreams”


9/16 WOD
A. Squat Clean + Split Jerk, 3 reps, 5 sets, rest as needed, 15:00 cap
Coach’s Notes: “A” is skill work so light to moderate load. Work on fast elbows and clean transition from clean to jerk.
75-95-115-125-135

+
4 rounds of:
15 Wall Balls
20 No Pushup Burpees
25 Russian KBS
30 Double Unders
2:00 rest
20:15


9/18 WOD
A. Backsquat, work up to a 1RM in 15:00
225 (ran out of time before attempting 245 or 255)

B. EMOTM, 10:00
odd- Ring Dips 5-10 reps
even- Strict pullups 5-10 reps
C. EMOTM, 10:00
odd- Box Jump, 10 reps (step down)
even- Burpees, 10 reps

Don’t recall numbers.


9/21 Saturday WOD
8:00 AMRAP
200M run
15 goblet squats (1.5 pood)
10 h.r. push ups
4 rounds

2:00 rest
8:00 AMRAP
200M row
15 no-pushup burpees
10 dumbell snatches (5l/5r)
3 rounds @ 35# + 101 m rowing

2:00 rest
8:00 AMRAP
30 double unders
15 sit-ups
10 deadlifts (135/95)
4 rounds + 45 reps
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Old 09-22-2013, 04:50 PM   #9464
JT Kalnay
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Re: Over 50 Crossfitters Sign In

Sunday September 22, 2013

176# kettlebell and day two of powerlifting cert. 'nuff said...

http://jtkalnaynovels.wordpress.com/...other-masters/
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Old 09-23-2013, 09:05 AM   #9465
John Jaeckel
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Re: Over 50 Crossfitters Sign In

09.21.13
Wendler 5/3/1
Month 8/Week 1
Bench Press Day


WARMUP
20 pushups

BENCH PRESS
5x155
5x180
5x205

ACCESSORY METCON
Skullies




09.23.13
Wendler 5/3/1
Month 8/Week 1
Squat Day


WARMUP
Deep, slow OHS w/Oly Bar

BACK SQUAT
5x190
5x225
6x260

ACCESSORY METCON
Uphill walk
Incline leg raises
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Old 09-23-2013, 11:22 AM   #9466
Jim Cordes
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Re: Over 50 Crossfitters Sign In

Michael, that is one impressive Barbara!
JT, how high were you able to swing that bad boy?

9/22 workout at SBAC

Back squats to very low target (7" high, about 5" below parallel)
20 @ 45#
10 @ 95#
5 @ 115#
5 @ 135#
2 @ 155#
1(f) @ 165# (made it up about 1” then stalled out)

Idea here was to work on my ongoing challenges with squatting to below parallel.


9/23 WOD
A1. Close Grip Bench Press, 31X1, 5-7 reps, 5 sets, 1:00 rest
A2. Bent Over Barbell Row, 31X1, 5-7 reps, 5 sets, 1:00 rest
95/105/115/115/115
Only 6 reps on last 2 sets of CGBP’s.

+
:30 Row Sprints (cal), 5 sets, 2-3min rest.
12-13-13-12-12

(Probably less than 2-3 min rest between sprints.)
These felt good. I really focused on exploding with my legs.

Claw
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Old 09-23-2013, 02:01 PM   #9467
JT Kalnay
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Re: Over 50 Crossfitters Sign In

@Jim, I swung it thigh high about 10 times, waist high about 3 times, then eye high once. I considered trying for overhead, but then discretion (and fear) won out over recklessness (luckily).

Monday September 23, 2013

Three rounds of Cindy in 5 minutes to warmup.

10 unbroken back squats at 45#, 10 @ 95#, 10@145#
5 touch and go deadlifts @145#, 5 @195# (sumo width), 5@245#

Metcon: AirForce 2013 (scaled for jt)
Complete 20 each of thruster, SDHP, OHS, Press, Front Squat by performing:

EMOM: 2 burpees, then AMRAP in the remainder of the minute of the movements. Proceed to next movement after finishing all 20 of the first movement.

RX was 5 burpees and 95#.
I scaled to 2 burpees and 45#.
It still took me 16 minutes...
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Old 09-23-2013, 05:49 PM   #9468
Bill Hoogsteden
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Re: Over 50 Crossfitters Sign In

Total Beast Mode Guys!!

Michael - The issue was getting the call from the hotel staff!!

JT - 176# KB!?!? Seriously?!?!?

WU:
400m run
15 HR Push Ups
15 AbMat sit ups

WOD:
12-10-8-6-4-2 HSPU
2-4-6-8-10-12 Power Cleans (155/105)
(12 HSPU, 2 PC, 10 HSPU, 4 PC, etc.)

Scaled to Stinkbugs (knees on box) due to my shoulder acting up & 115# Cleans

7:47

Heaviest weight and 2nd one done!! The PC's just kept getting worse and worse. Tried to keep hands on bar and I was able to string 3 together in the last round. My time was also one of the faster one on the board! Short brutal WOD!!
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Old 09-23-2013, 06:47 PM   #9469
Michael Pollak
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Re: Over 50 Crossfitters Sign In

Thanks Jim!

Great work everyone!!! Man, wouldn't it be awesome if we could get together and do an old farts team competition ... I know logistically impractical

MONDAY– SEPTEMBER 23, 2013



Strength

Cleans- 6 x 2 @ 65%. 145 – Every 30 Secs

WOD
4 Rounds For Time:

400 Meter Run

Over The Bar Burpees x 4

OH Squats x 6 @ 115/95

Pull Ups x 8

My OHS stink on ice, so I subbed out front squats @145 and did extra OHS with the bar
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Old 09-24-2013, 01:55 PM   #9470
Michael Pollak
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Re: Over 50 Crossfitters Sign In

TUESDAY– SEPTEMBER 24, 2013

Strength

Dead Lift Reps- 8 x 6

Progressive Load to Last Set @ 135,225,275,315,335,355,375,375

WOD
15 Minute AMRAP: 5 rounds

Push Jerk x 6 @ 115

Good Mornings x 12

T-2-B x 18

Mans those GMs were the worst after blowing out my hams on the dead lifts .... Legs were a shakin!!!
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