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Old 02-01-2011, 09:33 PM   #151
Norm Swann
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Re: The Barn

Rest day-Ear infection
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Old 02-02-2011, 07:38 PM   #152
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Re: The Barn

Rest day-Ear infection

Got my new $16.00 jump rope. It doesn't look like much but it performs! Thanks for the tip Tim.
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Old 02-03-2011, 10:36 AM   #153
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Re: The Barn

Crossfit Youngstown

Warm-up:
Jump rope,Leg swings, Palm up- palm down stretch, windmills,
variety of lunges, PVC behind back, push-ups

Power Clean max:65/95/115/125/135/145/155

5 rounds for time of:
10 power cleans, 75lb.
10 dips
14:18

15 pull-ups (100 pull-up challenge)
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Old 02-04-2011, 10:54 AM   #154
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Re: The Barn

Warmup#3: 3 rounds of:
1st= 20 Air Squats, 2nd=work on dbl unders, 3rd=20 assisted one-legged squat:16”chair
1st=10 Towel Pull-ups, 2nd=10 knees to elbows, 3rd=5 Wall Climbs
1st=5 bench Press115 lb, 2nd=5 bench Press120 lb, 3rd=5 bench Press125 lb.
1st=5 Shoulder press, 65lb.,2nd=5 split jerk, 75lb.,3rd 5 Thruster, 65lb.
1st= 5 Deadlift, 115 lb., 2nd= 5 push press, 75lb., 3rd 5 cleans, 65lbs.

Snatch balance 3-3-3-3-3; 45-50-55-60-65

16 pull-ups (100 pull-up challenge)
16 dips just because I need practice on these
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Old 02-05-2011, 11:31 AM   #155
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Re: The Barn

Warmup#2: 3 rounds of:
1st=140 Alt.Footsteps, 2nd= 10 Box Jumps, 20”, 3rd=10 Box Jumps,24”
10 Wall Ball, 9lb,15lb,22lb
10 Ball Cleans, 9lb,15lb,22lb
15 Rock Ring Rows
15 Kettlebell swings 20 lb.
20 second Rock Ring w/ 6 dips

100 Burpee pull-ups for time @ bar 6" above reach 30:18

17 pull-ups (100 pull-up challenge)
17 dips
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Old 02-06-2011, 06:23 PM   #156
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Re: The Barn

Warmup #1: 3 rounds of:
140 Single Unders (1st round only), work on dbl unders next 2 rounds
50 Situps, 2nd=25 wheel, 3rd=25 bench
5 Handstand push-ups; 1 set toes to wall, unassisted. 2 sets heel to wall,assisted.
12 Wrist Pronators @ 5lb
8 Burpees
12 Rev Wrist Curls @ 10lb. dumbells
3 Forearm Rolls @ 15lb

150 Wall Ball shots for time, 15 lb. ball 12:43

18 pull-ups (100 pull-up challenge)
18 Dips
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Old 02-07-2011, 11:49 AM   #157
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Re: The Barn

20 routes on climbing wall: Red, Blue and Dyno#2 IC.
56:32 Not a good day.

19 pull-ups (100 pull-up challenge)
19 Dips
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Old 02-08-2011, 03:53 PM   #158
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Re: The Barn

BOSU 30 min. complete body workout

AMRAP in 20 mins. of:
5 Parallette assisted handstand pushups
10 Toes to top of rock rings
20 ball cleans, 22 lbs. 4 rounds + 12 ball cleans

20 pull-ups (100 pull-up challenge)
20 Dips
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Old 02-09-2011, 10:07 AM   #159
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Re: The Barn

Crossfit Youngstown

Warmup: Jump rope,lunges,leg swings,Cleans with bar

"Elizabeth"
21-15-9 reps for time of:
75lb. Cleans
Ring Dips 11:56
Note: Did Elizabeth on 1/15/11 w/ 65lbs. time was 21:58. Cut 10:02 off time:PR Attribite the difference to Joe's instruction on the Cleans and practicing Dips.

21 pull-ups (100 pull-up challenge)

Last edited by Norm Swann; 02-09-2011 at 10:13 AM..
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Old 02-10-2011, 10:50 AM   #160
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Re: The Barn

5K (3.11 mile) run
Ran about 1/4 mile @ 1% grade, 6.5 speed. Treadmill then broke, again.

22 pull-ups (100 pull-up challenge)
22 Dips
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