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Old 11-23-2012, 10:24 PM   #581
Norm Swann
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Re: The Barn

Run about 2 miles
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Old 11-24-2012, 09:27 AM   #582
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Re: The Barn

Crossfit Generation

Warm-up : hurt right side of lower back on 500m row-felt it go.

Cindy: AMRAP in 20 mins of:
5 pull-uops
10 push-ups; Hand release
15 Squats 14 rounds +10 push-ups
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Old 11-24-2012, 04:53 PM   #583
Tim Babcock
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Re: The Barn

Norm, I hope your back is okay. It sucks to be injured. You must be out of town for the holiday.
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Old 11-25-2012, 04:03 PM   #584
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Re: The Barn

Thanks Tim,
Just got back from Philly; visiting Andrew. Back feels a little better today, even after the long drive. Rest and ice seem to be helping.
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Old 11-28-2012, 02:44 PM   #585
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #9:
Rock Ring 10 min. workout
1 lap on Crackboard-put in and removed gear; clipped rope.

Skill:
MU=38 total for November
HSPU=52 total for November
Bar MU=0 for November

WOD For time:
Thrusters @ 75 lbs., 30 reps 65 lbs.
15' rope ascents, 3 reps Bachar Ladder
Thrusters, 20 reps
Bachar Ladder, 2 reps
Thrusters, 10 reps
Bachar Ladder, 1 rep 18:30
Note: used lighter weight and weight belt; back felt ok
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Old 11-29-2012, 08:49 PM   #586
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Re: The Barn

Climb at The Barn with Robert and Nahomi.
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Old 12-07-2012, 02:45 PM   #587
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 5 Handstand push-ups
10 front squat, 65 lb. , 15 Kipping Pull-ups

3 Forearm Rolls @ 15lb., 20 one-legged squat 4/20
5 bouldering routes 5/7

Skill:
MU=0 total for December
HSPU=6 in WU (5 kipping)=6 total for December
Bar MU=0 for December

WOD AMRAP in 15 mins. of:
8 ring dips
10 box jumps, 24" box
12 step lunges w/95 lb barbell; I used 45 lb plate
4 rounds + 8 + 10 + 6 lunges

15 min stretching
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Old 12-08-2012, 07:07 PM   #588
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Re: The Barn

CRG with Robert and Nahomi
Easy to Moderate routes
Fun day!
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Old 12-12-2012, 03:07 PM   #589
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Re: The Barn

Roller- clfs, quads, back/shoulders, hip

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls
10 Box Jumps, 24,
25 Wall Ball Sit-ups: 4 lb. ball @ 4 from wall
1 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes 4/7 (new route down to 1 fall)

Skill:
MU=0 total for December
HSPU=30 in WOD (all kipping)=36 total for December
Bar MU=0 for December

5 rounds for time:
275 lb. Deadlift, 7 reps ; 190 lbs.
30 Squats
HSPU, 7 reps; 6 reps 22:51
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Old 12-13-2012, 09:14 PM   #590
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Re: The Barn

Climb at The Barn with Robert and Nahomi.

Got my new route using anything for feet.

Robert and I saw 10 shooting stars between us in about 20 mins.; around 9 pm
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